[Marc]

Rest day for me today and also check in day. Lots of information sent over to Cal about how this last week has been with the pull back on food, performance in the gym, my routine, and sleep.

Visually Cal is happy with where I am currently. There is still work to be done with bringing my legs back up to where they were pre-knee injury and then to add more size also, but we already knew that and progress has been made training wise again this week.

Food, my appetite is definitely increasing since the drop in food this last week. I’m ready for more food now, but the process was to get my appetite back and it’s not over yet so I’m still spending more time here before food is increased.

I’ve still got a few niggles upper body training this week, so between cal and the person who does my sports massage (Kate) we have agreed to look at my training plan and see where this can be revised. The plan is to do my upper sessions with Kate to see how my body is moving and if any tweaks need to be made to my exercise selection. The emphasis here is longevity and progress, so if there is a more efficient way for me to train right now we will work with that.

Steps are at 10k instead of 8k to help with cardiovascular management, which is easy enough for me hit daily.

As the coming week progress I’ll be able to let you guys know more about how my training will be tweaked moving forwards.

Mentally I feel in a good place and I’m determined to do all I can to make this off season the best and productive ever. Actions speak louder than words, so it’s head down and do what is required.

[Marc]

Firstly well done with getting so far with coming down in weight. I agree with all the teams comments above. Something to think about as you food is fairly low, if you did go for a diet break like Peter said, afterwards or even during, think about having a training day and non- training day for plan for when expenditure is lower

[Marc]

Ended my training week with push today instead of pull because I didn’t train push on Monday due to feeling very tired.

Switched up my training location today, I trained at shredz because I was in the area. I had a really good session, it was good to be back using the prime Incline chest press (no gyms in my area have this machine) and it was my first time using the gymleco chest press which I thought was a good machine with the way how it converges.

Appetite wise this is still up, since my food has been pulled back at the start of the week. Another week or so like this then start to get calories back up again.

[Marc]

Hi Alireza

I agree with Jordan’s feedback.

Also in answer to your questions. With your pressing movements (which you said stalled first) did you increase your working loads in small increments for example 2.5kg and not a 10kg increase. This could be one factor as to why progress on your lifts could potentially fall if the working weight was increased by too much too soon.

Your recovery between workouts will act as an indication for when to add more volume. If you are recovering quickly, then the potential to increase volume could be used. However, I would say work on this first aspect of progressing your lifts before you think about incorporating intensifiers.

Which then leads to what is your rest/recovery like between your workouts. Are you going in to your session feeling recovered or fatigue? If perhaps you are feeling fatigue or lower in energy this would have a bearing on your lifts.

You could potentially strip back on your pressing weight in terms of load and look to reset your starting point with this lift and slowly build back up.

If other movements are also stalling, could this be because you have over reached? When was your last de-load week?

[Marc]

Day 1 of going with a different routine today. Started my day with morning steps at the gym, followed by an abs circuit and also my usual mobility exercises. I have been doing my mobility work at home along with abs, but now my leg is getting better I’ve added in morning steps at the gym. The morning steps is really to help set my appetite up for the day which had taken a hit the last 10 days or so. My daily step target is 8k for now.

I trained pull today, had a few extra things to get done today so this meant training at 5pm and wow was the gym busy.

Todays workout was,

Single arm d handle pull down x3

T bar row x2

Rear delt seated row x2

Wide latpulldown (using gym pin bar) x2

Cable shrugs x3

Single arm cable bicep curl x2

Single arm preacher curl x2

Todays workout had more of a focus on mid/upper back. My pull workouts have been split up to help bring up my overall back and to reduce excessive volume within sessions. My next pull session will be Saturday.

Day 1 of reduced food and I definitely noticed it drop in calories. This is exactly what I need to help re-set appetite and put in a better position for when food starts to creep back up.

Hey Marc, can I ask what do you do for mobility work? Thx

[/quote]
Hi Andreea

So the person who does my sports massage, has designed a mobility program specifically for me to work on the areas that are tight / restricted especially around my lats / rotator cuff area.

[Marc]

Full leg session today. Another positive workout with more progression with me building strength back up.

Really happy with the whole session, I’d say this is the best workout I’ve had since my injury. I’m using the time to improve form, include more tempo work, making sure I’m not ego lifting (which I can’t do anyway) and ensuring my reps are consistent from rep 1 to the end.

Legs is the only workout which I’m currently log booking, more so form my own reference so I know what I’m doing so I can visually see that I’m progressing. It remains to be seen if I will continue this over to over workouts, but if I do I will keep you updated.

Anyways my workout today was;
Seated leg curl x2
Lying leg curl x2
Leg extension x3
45 degree leg press (hamstrings bias) x2
Adductor machine x2
Seated calf raise x3

[Marc]

Rest day for me today. Usual start to my morning with steps, abs, mobility/stretches.

I also had a sports massage today on my upper body working mainly into my lats / serratus and around my rotator cuff as that my usual areas for tightness and impingements. Much needed today as I missed my treatment last week due to be away down south.

I’m finding the more I’m doing mobility and foam rolling it’s helping me to be not as tight and paying more attention to my pre/post workout drills.

Last meal of the day going in, then off to bed ready to get after leg session tomorrow!

[Marc]

I agree with the comments from the team above. In this instance it’s best to get this checked out from a qualified person, such as a physio.

A postural assessment in addition to the above comments could be useful too as to see if there are any imbalances which could be adding to the pain / discomfort you are feeling.

I would see if there is any specific pre/post warm up drills/stretches you should be doing alongside and daily mobility exercises also.

[Marc]

Agree with all the guys points above here, definitely a test e only cycle for your first one and get blood work done beforehand from a reliable company

[Marc]

Day 1 of going with a different routine today. Started my day with morning steps at the gym, followed by an abs circuit and also my usual mobility exercises. I have been doing my mobility work at home along with abs, but now my leg is getting better I’ve added in morning steps at the gym. The morning steps is really to help set my appetite up for the day which had taken a hit the last 10 days or so. My daily step target is 8k for now.

I trained pull today, had a few extra things to get done today so this meant training at 5pm and wow was the gym busy.

Todays workout was,
Single arm d handle pull down x3
T bar row x2
Rear delt seated row x2
Wide latpulldown (using gym pin bar) x2
Cable shrugs x3
Single arm cable bicep curl x2
Single arm preacher curl x2

Todays workout had more of a focus on mid/upper back. My pull workouts have been split up to help bring up my overall back and to reduce excessive volume within sessions. My next pull session will be Saturday.

Day 1 of reduced food and I definitely noticed it drop in calories. This is exactly what I need to help re-set appetite and put in a better position for when food starts to creep back up.

[Marc]

Hi guys new plan has been sent over today. Similar to what I said on Sunday I’ll update you as I go with the changes being made and the adjustments.

My appetite had taken a hit so my macros/ calories have been adjusted, shown below.

Previous calories:

TD – 300P 675C 100F

*NTD – 300P 450C 80F

*1 off plan meal this day

New calories

TD – 250P 450C 80F

NTD – 250P 350C 100F

Whilst my appetite is being reset for the next two weeks I won’t be having my usual off plan meal like I usually would on a NTD. We want to get out of this phase as smoothly as possible and keeping the structure over TD and NTD will really help here.

I’ll be keep you updated as to how I will work my meals also, starting from tomorrow!

[Marc]

Hello Marc,

i am sad to still hear from your knee issue – hopefully that heals fast & well 😓🙏 Do you plan to get more youtube videos out or only updates here?

Hi Laurenz

That’s ok, appreciate the message. My knee is improving and not need an operation is also a positive as I was told I would likely need one initially.

YouTube is something I do want to start again, but as for updates I won’t be putting much out on social media or on YouTube.

I’ll keep you guys updated here but, from the initial message I put out about my knee (and some negative feedback) I feel it’s best to do what I need to do in order to get back to full training and less talk.

[Marc]

Hi guys

Later than usual log for me today due to some family things I needed to get sorted.

Today I should have trained push, but with travelling back home yesterday the journey took a lot longer than expected I didn’t go home until close to midnight.

Chose to take today as a rest day, with the intention to have an early night to start my training week tomorrow. Unfortunately that didn’t have due to some family things that came up.

However, I do plan to start my training week tomorrow so I will keep you guys updated.

[Marc]

What is your competing goal? Do you want to be competitive or compete for fun?

If it’s to be competitive I always think it’s best to think long-term and look at the bigger picture. If there are areas to build on and you are aware of this, don’t waste time putting energy into cutting and competing for experience.

Build the physique that you will be proud of before entering into a competition prep.

So I would set some goals for competing in the future. Break these down month by month and monitor your progress.

Building your physique will add to the experience when you do compete, but I would never say to rush the process.

[Marc]

I agree with Peter. Generally I would say shoot for a minimum 20% of your overall calories. So for yourself given the macro breakdown you said, 56g would be 20% of your overall calories.

It’s almost important to know what works well for your body, which you have said you perform better on higher carbs / lower fat.

If you are going into a diet phase soon I’d be inclined to increase fats a little from now as when you start to pull calories fats could end up pretty low fairly soon