[Marc]

Chilled full day at the spa. Got a little bit of work done Early doors then tried to switched off for the day. Today was another rest day, so I’ve moved training to tomorrow and Saturday (Saturday is normally a rest day). Was nice to be away, but wow it’s feels good to be out of the dressing gown and back into oversized clothes now that I’m back home lol

[Marc]

Well done for Getting back to it after some time off, it’s good that you have a goal to work towards to help keep your focus.

The key here now is to set some achievable targets that you can tick off daily to create the habits you need for progress. So start off with your set nutrition plan (training day and rest day) get a set workout plan, daily steps and a cardio on rest days to begin. Start at a sensible amount and taper up when needed

[Marc]

If you haven’t had this conversation with your coach, I think it’s really important that you do. Being open and honest with your coach is a must. Your coach has relayed his views to you and yes he is there to guide and help your own progress, it equally it’s key that you express how you are feeling. Usually from there you can find a common ground with what the next steps should be.

[Marc]

So today is my 36th birthday! Kerry surprised me with a 1 night spa break at a really nice place not too far from our home. Really enjoyed my day, appreciate the fact now I’m getting a little older (I say a little lol) to make memories instead of material gifts.

[Marc]

If this is a new set up I’d start of with steps only, 10k would be a good starting point. Use the initial food set up alongside training, steps to get things moving. Then when things start to slow down you can then think about adjustments adding in some cardio (not everyday) this way you aren’t playing all your cards at once

[Marc]

Not the session I had hoped for today with legs. Felt a pain under my knee that’s I’ve felt for a few weeks, but today it didn’t allow me to lift as heavy as I normally would have. So today backed of the weight and worked in higher rep ranges. Going to see when the physio can get me in to have a look at it

[Marc]

As above with what Kuba and Clare have said. That way even if calories are adjusted you know you are hitting your required protein amount from the main sources

[Marc]

So after a chat with Kuba this week, we are going to get this week boxed off (it’s my birthday this week) then head into my cut from
Next week. Although I am ready for the cut, this week will give me a few moments to share with family from a social side which I know I won’t get this time next year on prep.

Holding this bodyweight has been pretty tough and uncomfortable at times. Walking around at 292lbs and over 290lbs for quite a few weeks is no joke. This is the second off season I’ve got up to this weight and Although a lot tidier in the process my body / joints certainly feel it. But this is what is needed to climb the pro ranks and get that pro win, so I’m doing what’s required.

Today was push and my session went well. I was on the gym earlier today which definitely helped as less people were in the gym and I got through my session quicker.

[Marc]

Well done on your placings, hope you enjoyed competing and also the prep experience too.

I’d say keep adding overall size to your frame bud.

From looking at your pictures I could break your physique down by poses, for example adductors to close the gap between your legs in your front / rears poses, arms – both triceps and biceps, quads, calves, back – middle and erectors. But then this leads to saying more body parts.

Get a solid routine / split in place. Set timelines and make adjustments based on your progress

[Marc]

Day with Kerry and my daughters today. Kerry organised for us all to go bowling and play mini golf. Can’t beat quality time all of us together, couldn’t have asked for a better day.

Check in feedback from Kuba, sounds like all systems go for my diet to start tomorrow. I’ll keep you guys posted with the details

[Marc]

Hi mate

Do you find the movement good on your biceps? Do you feel the movement well?

Have you tried a DB variation on the preacher pad?

i do it sometimes with db sometimes witth ez bar, and untill now i was going all they way down full stretch. Pump was good, progress was good, but then i saw some biceps tear compilation, and all of them were on preacher, when people went all the way down and streched the biceps. Thats why im scared now to do them

[/quote]
You don’t have to do preacher curl. If you have the barrier pre set in your head and can’t get rid of it, just change exercise

[Marc]

Rest day today! Pics sent over to Kuba for feedback tomorrow. Although not content could see some extra growth in my hamstrings in the pics today.

The rest of my day was spent with my youngest daughter and Kerry 🙂

[Marc]

Have you tried adjusting your volume in workouts to see if this helps your recovery? How much sleep do you get each night and do your track your sleep score?

[Marc]

Legs wrapped up today. Pendulum squats had me buried on the hole lol but I gave it my all and that’s what counts. Appetite continues to be in a good spot and I’m certain once my dieting phase gets underway appetite will pick up even more and set me up for when I push back up. Training week all done and dusted, now time to rest up ahead of my next session on Monday (cardio and steps still to get done over the weekend)

[Marc]

Any changes to the diet for maintenance phase?

Hi Mark, no the diet has stayed exactly the same during maintenance, as has cardio and steps. The only change was dropping down to just above TRT level with test