[Marc]

Sas advice here is good. I would 100% be inclined to back off and listen to what you are feeling because your body (chest) is telling you something is quite right. Always worth while getting a second opinion also from a specialist such as a physio too. All the best with this man, definitely don’t over do it

[Marc]

First session of the week ticked off today. In for legs today with some updates to my training plan.

The main change with my session today was going from static dumbbell on the spot holding one dumbbell to now, rear foot elevated lunge with my front heel elevated and holding a dumbbell in both hands.

This felt pretty good to be fair, no knee pain and with the set up it’s quad bias. It will likely still take some time to get used to the set up and get this bang on, but looking forward to progressing these over the coming weeks.

[Marc]

With training it is very simple

Pain= something is off with execution

No pain = your good to go.

The only pain we should mostly experience is muscular not the connective tissue

I agree with Kuba here. I’ve had pain for a while in one of my shoulders for a while on pressing / lat pulldown movements. Speaking with Kuba and tweaks to my training plan / execution has made a bit difference. It would be beneficial IMO to get that looked at as this could be the difference. Shockwave therapy has helped me in the past with elbow pain, but again load / execution will play a part here too

[Marc]

Last rest day before I’m back it tomorrow. Today I did cardio, then did a posing session with two of my clients who will be competing later this year. I then went to church (literally not been in forever) but felt like it’s something I needed to do today. Chilled evening with Kerry, took her out to miller and Carter for a nice steak, now back home ready to get a good sleep ahead of leg’s tomorrow

[Marc]

Rest day today. Cardio ticked off early doors followed by some stretching / abs. Did a big food shop with Kerry today, we generally try build bulk and freeze what isn’t needed immediately so we aren’t going food shopping so much during the week.

Been a pretty chilled day to be fair. It’s been a solid training week after last weeks illness. Looking forward to stepping things up next week with training, so the main thing the weekend is to be rested and raring to go come Monday!

[Marc]

Hi Stephen

This isn’t something that I have done before. For me the off season is an opportunity to instill a set routine so when prep comes around it’s an easy transition, with the only change coming reduced food.

I understand what you are saying as to why this new approach whilst cutting works for you and is more enjoyable.

I find that it’s inevitable at some point during prep hunger will be high and that part and parcel of the process. Is it enjoyable being hungry, definitely not. But being goal driven on the end result for me on a personal level is what I care about the most.

For yourself, if you find this works better for you then go for it. When it comes to getting in shape, it’s different for us all. Key is find what works for you and what will keep you on track to hit your target!

[Marc]

Hi guys, hope everyone is good. Hit a leg session today at a different gym – 15mins drive from me. Wanted to see what leg kit they had, as next week training split for legs will be changing slightly to get a squat movement pattern in to target / challenge quads a little more now my knee is feeling good.

Had a really good session, majority of the kit is the same as the gym I normally train at which is Cybex so pretty much match for match with numbers.

Different leg press though. I didn’t really get on with this, it was sticking at the bottom of the exercise so it didn’t feel good. It’s a shame because the footplate was bigger so I was able to place my feet lower to challenge my quads a little more.

If I do end up training here for one of my leg sessions I’ll make sure I don’t have leg press in this rotation because of this machine. I’ll likely use the pendulum squat instead which I tried at the end of my session with no weight purely to see how that felt and it was good.

[Marc]

Rest day today. Got my cardio in early doors along with vacuums and Abs. Had an upper body sports massage, much needed after getting back to training this week.

Had admin jobs to do today that I’ve put off for a while lol so I’ve just about got on top of those bits today alongside client check ins.

[Marc]

I agree with Louis comment here. Some other body strengthening exercises that would be useful are standing/prone superman and also bird dog. This is using your bodyweight here so you will get a good idea of how your erectors feel doing this before moving onto specific weighted exercises

[Marc]

How many meals are you eating a day? Are you spacing your meals out evenly?

I’ve gone from 5 meals a day to 6 meals a day. It takes some more planning and it means you need to be more on it with timings, but it’s made a huge difference. No bloating and appetite is loads better.

When you say you changed food around, was this before or after you started feeling like this?

[Marc]

Trip to Saxon gym to train with my boy Adrian and also a catch up because it’s been a long time since mid way through last prep.

I had a really good workout, I trained earlier today just after 12 and the gym was practically empty lol it was great. Movements today were pretty similar to what I would do normally for pull with a few tweaks based on the kit at the gym, which was mainly Panatta.

Happy with how things are moving currently. Another 12 weeks or so in this push up phase with the goal of 135kg in good condition being set. This morning I was just under 131kg, so it’s doable but slow and steady. I’m excited to see the changes come over the coming weeks

[Marc]

Started the day with fasted cardio 20 mins on the recumbent bike, followed by abs. Appetite is definitely coming back now after last weeks hit not being well and training feels really good. Today I trained push + 1 biceps exercise. Actually feeling stronger after being off last week so although it was a de-volume session I was able to take some progressions on lifts so I’ll take that

[Marc]

You are looking really good bud, credit to you growing lean! There’s points here that you have said; appetite is still ok and hungry between meals, gym performance is good and stronger than ever.

With these points in mind continue to grow! When food needs to be increased make smalls changes so that you don’t hit a wall with appetite. Continue training hard and prioritising sleep/ rest and recovery and keep in some cardio to health overall fitness, steps throughout the day will help food digestion and so you don’t feel sluggish.

Definitely keep it going and keep us posted on how you are getting on. Great work

[Marc]

I agree with Peter on the Scott Stevenson book, I’m sure Amazon will have it available to but a hard copy or on kindle which will likely be cheaper

[Marc]

I’m back! Finally in the gym today training after what’s felt like so long. Went in with legs, drop a set off my exercises so I didn’t bury myself on day 1 lol. But anyway, good session even managed to progress a few exercises too so that rest although I didn’t want it because felt ill, might just have done me some good