[Marc]

I agree with what Hilly is saying. Look at the peptides which most appeal to you and your goals and include that within your stack. Whether you want to phase them in to see how your feel is a choice you can make. But like with anything, each of us respond differently so it’s important to try and see for yourself how you feel and what dose feels best for you

[Marc]

Back and biceps solo session for me today. Another session were strength is feeling good and continuing to take what I can from each session. Full session today was;

Prime chest supported row x2
Nautilus single arm row x2
Meadow row (rear delt focus) x2
Single arm pulldown x2
Nytram single arm bicep curl x3
Ez bar curl superset db hammer curl x3

[Marc]

I would take the same approach that Clare and Ryan have both said. Whatever method you chose to then follow keep this consistent

[Marc]

Rest day for me today. 100% needed body has taken a level up with training this last week with increased training sessions now that upper training is back in.

Check in pics and info sent to Patrick this morning. He’s happy with body composition both fasted and post workout too. No changes to plan, the focus continues on maximising upper body growth and there has been a shift since training upper again which is clear to see from visuals

[Marc]

How long have you been in a surplus for? How many meals are you eating a day and are you spacing them out evenly?

What is your daily expenditure like from steps and even cardio?

[Marc]

Upper session today and the first time doing this session in a few weeks since my shoulder injections so I was keen to see how it went with the chest exercises. Overall a really good session, shoulder felt really good in the pressing too so I’m happy with that.

Todays full session was;

Meadow row x2 + 2 extra sets right side
Prime chest supported row x2
Nautilus chest press x3
Cable fly x2
Incline pin loaded chest press x2
Ez bar pushdown x3
Single arm preacher curl x3

[Marc]

I agree with what the team have said. When I experienced elbow pain I found removing pressing exercises that hurt helped me / reducing load, shockwave therapy helped but I made sure I planned it away from my upper sessions, if you see a physio for this ask them for some specific exercises to help you rehab

[Marc]

Very good leg session this morning with Karlton. A few exercises we did differently but still spotted each other, but across the board I progressed all lifts and very happy with the numbers. Full session today was;

Seated calf raise x3
Seated ham curl x2
Leg ext x2
45 degree leg press x2
Lying leg curl x3
Adductor x1

[Marc]

I think now your girlfriend has mentioned it you will be more mindful it. The likelihood why you are snappy will based on your emotions, perhaps tired, hungry, over analysing prep. I’d say in these situations try and either take a pause before speaking or simply if you notice a change in your mood take yourself away to a quiet spot and try to regulate your mood to be more approachable so to speak. I think it’s good she has noticed this and you don’t want this to reflect outside your home like at work or at the gym. Even ask her to call you out if were to do it again, thank her, apologise and maybe even explain to her at the time what might have caused that response. She will respect you more for that

[Marc]

Today was a rest day for me. Usual start to my day, client work, morning walk, vacuums and also took check in pics for Patrick today. Even though it’s only 2 sessions back with upper training he’s happy to see the pop in my upper body return so quickly. To be honest, I held onto it well even with no training so I expect to see some good changes here over the coming weeks.

I had a sports massage today which was great, worked on my upper body in the areas that felt tightest the most

[Marc]

I agree with what the team have said especially James comment on it being hard to be sustainable. I’ve done it before back in 2022 running 3 leg sessions a week. It’s hard on the body. I did it for an off season but trust me there were sessions I went into feeling not fully recovered due to training close to failure each session. See how you get on, be mindful of quality over quantity as recover is very important here for overall growth

[Marc]

Second upper session in a row today. Overall the session went well, the only exercise that caused some pain post injections was cuffed lateral raises so I switched this in the end and done dumbbell scaption

Full session today;

Meadow row x2
Upper back row x3
Underhand cable row x2
Scaption db raise x2
Low incline smith press x2
Triceps rope pushdown x3
D handle single arm overhand pushdown x3

Also had a phone call this morning with Nick mc Callum who’s been helping with my training programming / looking at how I can get more range of movement at my shoulder. Today was about reviewing progress / posture and then seeing where we can make tweaks which is a continual process

[Marc]

If you have access to a good physio close by I would book in to get some advice on some specific rehab work you can do for your feet to help reduce pain / stiffness and to keep good flexibility so that you don’t seize up from wanting to move less from pain. I’m not sure if it’s an option for feet, but I have a non steroidal injection for my osteoarthritis for my shoulder called toradol which is Amazing for pain, so maybe a question you can ask when you next go to your hospital appointment

[Marc]

Successful upper session completed which is definitely a bonus after not being able to train upper for a few weeks now since my injections. No pain at all during training but also mindful not to go crazy heavy and knowing shoulder does feel a little achy when not training… but today’s a good sign and can push on from here.

Exercises today;

Seated chest support row x2
Single arm cable d handle row x2
Single arm plate loaded pulldown x2
Meadow row x3
Db concentration curl x3
Ez bar cable curl x3

[Marc]

So in my earlier years of training I did just about every version of forearm exercises – dumbbell hammer curls, barbell reverse curls, dumbbell hammer curls using a preacher curl bench. When I train my forearms now I would stick to dumbbell hammer curls and work in a rep range of 10-15 reps with 2 sets as it’s a strength Already for me. I wouldn’t advise doing more than 3 sets as I think that’s more than enough