[Marc]

Really good pull session today. Trained today after 2 meals as it worked better for my routine and based on today I think I will stick with this moving forwards. Moved some decent weight today, no pbs (I’m not expecting any) but the connection with each exercise was very good.

Full session today was;

Vacuums (standing / lying) – x4 holding for as long as possible
Chest supported t-bar row x2
Single arm pulldown x2
Cybex single arm row x2
Seated rear delt row x2
Db concentration curl x3
Single arm bicep curl (facing cable stack x3)
Abductor x3

… finishing off with posing rounds.

Morning walk this morning, then short walks 5-10mins max post meals to aid digestion.

[Marc]

Will you be running one meal plan daily for both training day and rest day?

[Marc]

Rest day for me today, which means usual set up. Morning walk, posing / check in, some client work. Took a step back recently with social media, making sure I’m mentally and physically in the best place to push on in prep and it’s definitely helping. Alongside morning walk I’m doing 10k steps daily and will monitor as to whether this needs to be tapered up. Condition is improving, so taking neat up is an easy way to drive the deficit

[Marc]

Start at the bottom and have a look at your daily step count. If it is sub 8k then increase it anyway how – 8-10k steps daily is a decent target assuming you don’t have an active job. Short walks after meals, less time sitting, choosing to walk rather than drive places – basically a choice of not being lazy.

Do you currently know how many steps you do a day?

Hey Adam, thank you for your response. I do have somewhat of a busy lifestyle alongside a full-time computer-based job, but I do try to get up regularly and have a walk around during the day, so I’d guess I average around 4–8k steps daily (8k being a lucky day!). I always make sure to fit in my training sessions in the morning before work as well.

I was also thinking about introducing a full cardio-focused day on Sundays, whether that’s running or walking, mainly to improve my cardio and overall fitness. My training week would then look something like this:

Cardio day / Upper / Lower / Rest / Upper / Lower / Rest

I’d appreciate your thoughts on whether you think this would be a good approach?

[/quote]
I’d look to set a baseline step goal each day of 8k. I wouldn’t say to have a set cardio day, instead be consistent across each day with your NEAT and then assess from here and see how you go.

Depending what your body composition is like you might need to consider a little pull back going into a cut to improve body composition and CV capacity

[Marc]

Step forwards with condition today after test higher kcals day. Back down to lower kcals today for upper 3 – push focused session and it was a good one. No pbs, but strong across my entire session so I’ll take that. Full session was;

Pec deck x2
Low incline smith press x2
Seated chest press x2
Single arm cuffed lat raise x3
Triceps d handle overhand pushdown x3
Over shoulder triceps ext x3
Abductor x3
Plank / side plank x2

[Marc]

Upper 2 training session today and it was a very good session. Full day higher kcals today and although I’m still on the flat side energy levels felt decent.

Full session today was;

Chest supported t-bar row x2
Single arm pulldown x2
Rear delt seated row x2
Single arm cable lat raise x2
Low incline chest press x2
Cross body triceps ext x3
Single arm d handle cable curl facing stack x3

[Marc]

Agree with the guys here – get in and out so you don’t waste growing time

Increase in output – steps I would push up so doesn’t take away from training and you can spread this out

Reduce TD and RD kcals around 500-600kcals mainly from carbs

SLU like Kuba said take it fasted and pre workout

[Marc]

I agree with the replies from the team here. Another good addition is tbjp eaas plus hydration which also contains potassium

[Marc]

Rest day today for me, my body definitely feels like it needs it. Usual start to the day 30mins walks are outside now, followed by mobility / check in to Patrick and client work.

Pretty chilled day for where possible aside from some admin bits, client programming and haircut too.

Bodyweight today 118.6kg, tightest I’ve been this prep.

[Marc]

Hi mate

If hack squats are starting to annoy your knees, are they a necessity? Do you have a kinder variation?

I’d always urge not being so wedded to one movement tht you stick with it regardless of impact.

I agree with Rich here. Even though your gym has only a hack squat and leg press, there’s nothing to say you couldn’t run leg press both sessions.

1 session single leg and the other session work bilaterally. Aside from that does your gym have a smith machine. Have you tried heel elevated squats, this could be another option for you

[Marc]

Hi all

First leg session today since before competing in France. It was a good one too, energy not high, but the body was willing and the work got done. Happy with my lifts and mind to muscle connection which is very important.

My full session today was;

Lying leg curl x2
Leg ext x2
Hip leg press x2
Seated leg curl x2
Abductor x3
Toe press x2

Sports massage this afternoon and my body was very tight, clear sign that my body wasn’t playing ball which I knew on show day feeling very restricted in my poses

[Marc]

I occasionally train forearms directly with hammer curls but it’s not something I personally think is essential. Forearms getting trained indirectly already with pull exercises.

Obliques, I’m with Louis on this.

However, if you feel these are bodyparts your physique needs and training volume allows you could add this in, but don’t add extra volume / exercises for the sake of it

[Marc]

Landed back home in the evening yesterday with kerry. Good to back, but also work to be done so it’s business as usual.

Training session ticked off a short while ago – upper 1. Good session, not training to absolute failure but equally training with intent.

Full session was;

Chest supported t bar row x2
Single arm row x2
Single arm lat pulldown x2
Single arm cable lat raise x3
Db concentration curl x3
Single arm cable bicep curl x3
Abs – knee raises / oblique crunch x2
Posing rounds

[Marc]

I agree with the guys comments here. If it’s within your power I would work with a coach to take the take the lead, understand your body and help you to make the right decisions at the right time. That way you can switch off and go into full athlete mode without having to think or overthink the process.

For example personally I wouldn’t have calories the same training day as rest days as energy demands are completely different.

[Marc]

Currently at the airport with kerry en route back to the uk from France. No direct flights so we have 1 connecting flight with a few hours layover before landing in the uk this evening. My body is pretty tired, but looking forward to getting back home in usual settings / routine