[Marc]

Last session of the week today and my second leg session. I had a really good session! My lifts are progressing, with form and execution and I’m
Feeling more confident with how my knee feels. Managed to push a little more with working closer to true failure. Still some work to do here with this, but I know it won’t be long until I’m there now.

All round it’s been a solid training week, one of the best I’ve had in a while and this momentum right now is what I want to keep going!!

[Marc]

Hi Jon

I’ve had problems with my shoulder before, all types of different pains / feelings. Shoulder is a complex joint here, symptoms vary between person. You might even find what your feeling in your shoulder could be due to an imbalance with another part of your body. Best advice here is try not to self diagnose and definitely go to see a physio to get some clarity here. Training wise, work within what is comfortable for you at the moment

[Marc]

Rest day for me today, fasted cardio this morning, followed by vacuums and abs. This is the probably the flattest my stomach feels in the morning even at this weight so being able to do vacuums more comfortably is definitely a bonus as I want to build time up here with each hold.

Sports massage today, much needed. I missed last week last week because I was away, so it was good to get one in this week.

Hunger is definitely up today, so I will be having an off plan meal later this evening… what that will be I don’t know yet lol but definitely looking forward to it

[Marc]

You have the test e to support you so you will retain muscle here. If your approach was an aggressive cut to last 4 weeks then it could be good to see this 4 weeks out before making changes. Then re-assess and If needed take calories back to maintenance for a short diet break and then resume cutting on higher calories.

[Marc]

Hit my pull session today, felt like a really good session. Really working on exercise execution as you know in this sport there’s always room to be better and that’s what I want to help my progress.

Weight this morning was just over 128kg and definitely the leanest I’ve been at this bodyweight. Considering my TD calories are 4611 and NTD 4327, it’s exciting to see that my body is responding the way it is.

1 more meal going in now, then I will be off to bed.

[Marc]

Push session today for me. Really enjoyed this workout. Different set up for push for me with the order going shoulders, chest and triceps… in the past it would usually be chest, shoulders and then triceps.

Appetite is in a nice place currently. Fasted cardio done the morning for 15mins followed by some mobility and abs.

1 more meal to go in tonight, then I’ll be heading to bed around 9pm or just after

[Marc]

Agree with what Jordan and Clare have said here. In terms of a stand alone supp, this would not be needed when using tbjp supps. The maximum doses are used so you know you getting quality supps

[Marc]

I keep my scales in the same place in the house. I always take my weight fasted and try to keep the time I weigh myself as consistent as possible. If I used the toilet pre – taking my weight I will note this down as this will alter weight. Main thing is have one set place for weighing yourself

[Marc]

You aren’t using a very high amount of hbcd here for these problems. I would follow the advice of the guys and lower the amount or split this up to limit/ avoid this happening

[Marc]

I always think go by your bodypart that holds the most bodyfat. Is that lean enough? If the answer is yes then push up slowly. If the answer is no, then carry on with the cut a little more and get it wrapped it quick so you can grow!

[Marc]

Legs session number 1 for me today. Really enjoyed the session, albeit a de-volume session. Big win here for me today was that my leg press both increased with weight by quite a bit and my confidence is coming back with load. Next step is to build back up to taking sets to true failure and adding in more compounds exercises but I know it will come.

My session today was;

Adductor : 1 sets of 10-12, pause in short and lengthened.

Lying hamstring curl: 2 sets bilateral, set 1 8-10, set 2 10-12

Leg press: 2 working sets bilateral 12-15 reps, pause in stretch 1 second,

single leg static lunge: 1 sets of 10-12 reps each leg

Single leg, leg extension – 1 sets of 10-12

Seated Calf raise: 2 sets of 10-12 2 second pause in short.

[Marc]

Hi Ethan

It sounds to me like you are making a good call with switching training to the morning to avoid a busy gym. I hate busy gym lol

It will take a little adjustment with training in the morning but you will soon get used to the routine.

I’d really focus here on getting to sleep at a decent time so you aren’t going into the gym feeling sluggish and so it doesn’t affect your performance. Depending how you are with pre workouts you could go for either a stim or non stim preworkout from tbjp to help get you get motivated for your training.

I know you said you are on a cut but having some carbs in your last meal of the day will be helpful with you training so early the next morning.

I don’t think this will affect your training. Think about the reasons why you are training at this time. You made the change to train early morning to maximise your progress. I’d definitely use this as added motivation to make this work for you mate

[Marc]

Hi guys

Hope everyone has had a good weekend.

I’m back in the uk and back to the cold. I had a great time out in Dubai with my tbjp team mate and brother Haider.

I wish I actually took more pics when I was there, but in the moment not really on my phone as much so I didn’t.

The time away was much needed. More of a mental reset and sound a few things out to one my closest friends in person about recent months with my injury etc. feeling in a positive mindset and grateful for my time out in Dubai.

It was a holiday, training was as normal and I don’t feel out of routine at all which was a big thing for me going out there as I’ve been working hard to make some changes to become a better bodybuilder.

Got 1 more meal to go in tonight, then it’s off to bed for me .

[Marc]

Hi Laurenz

I have the option to have 2 off plan meals a week if I want too. Generally, if I have them I will remove 1-2 meals from that set day food and have an off plan meal with the intention for that off plan meal to be close to my calories for that day.

For me off plan meals are not me wanting to binge, I have enough calories daily already in my food plans. If I was to eat loads I know it would crash my appetite the next day which I do not want

[Marc]

From my own off seasons I’ve found running all 3 to give best results. I personally prefer primo e, but if not able to get this mast is a suitable option here. Proviron at 25mg AM and t4 100mcg fasted I also include daily