[Marc]

How are you getting on Rion with the suggestions the team made?

[Marc]

Hi guys

In for my usual Pull session today to start my training week. Wasn’t the session I had hoped for to be honest, I’d give it a 6/10. Done my usual pre workout drills before starting my session but just couldn’t the connection I wanted / keep my shoulder feeling comfy. Worked around things as best as I could and adjusted exercises / load so that I still completed what was in my control.

[Marc]

Hi Joan

Assuming 18k isn’t because you are generally very active day to day? In that case lowering steps and also increasing food would be the best approach here

[Marc]

Family day today with kerry and my daughter. We ended up going to a trampoline park, I say we lol I was well above the weight limit and it was probably (definitely) for the best me not taking part haha. Enjoyable day and good laugh though, blessed for moments like this 🙂

[Marc]

Hi Daniel, do you follow the tbjp au page on IG? Could be worth dropping them a message also. Maybe someone from here the team might have a better idea though

[Marc]

Final session today of the week, legs it was. Really happy with how this is progressing after have some knee pain which has been coming from lack of hip stability on my left side. Anyway, session today is a step up again from last week, so I’m happy with that.

Full session was;

Single leg lying leg curl x3
Leg ext x3
Hip leg press x2
Single leg leg press x2
Seated leg curl x2
Seated calf raise x3

[Marc]

I wouldn’t go into a cut post surgery. You need extra calories to help with your recovery and healing, so stay in a small surplus for a few weeks after.

I agree with Clare. Post op is all about recovery. I’m not sure what your body composition is but I’d rather stay in a surplus into recovery is in a good position before even thinking about a cut.

[Marc]

Rest day today, usual start to the day with walk and mobility work / vacuums. I must be putting some effort into the mobility work my oura ring tracked it as weight training lol. Anyway, usual bits client work, food prep and haircut. Plan to train legs tomorrow morning ahead of weekend with my daughter. I’ve seen the new tbjp cream of rice is dropping today, can’t wait to order and try some!!

[Marc]

So if you are looking at doing 4-6 lat exercises per session you will either be doing 2 or 3 exercises. In this case I would focused on a lat biased pulldown and a lat bias row. Pulldown one session could be lat focused and the other upper back lat focused, rows I personally prefer single arm rows for helping to keep arms tucked closer to side of body when rowing

[Marc]

Push session today, headed over to a different gym in Leicester, different kit and with my shoulder feeling better than it has made sense to take the drive over.

It was a good session to be fair, really glad that I went and also happy with how the lifts went. Worked with a neutral grip with my pressing exercises and they felt much more comfortable for me.

Full session;

Neutral grip lat biased row x2 (primer)
Pec deck x3
Incline pin loaded chest press
Flat neutral grip chest press
Single arm cable lat raise x3
Cuffed single arm triceps pushdown x3
Over the shoulder triceps ext x3

[Marc]

Well… I should have had a physio appointment today 1hr into my 1hr40 journey there was an accident en route and was in standstill traffic. I seen my 1hr30 appt reduce to 1hr because of traffic so in the end of turned back as I think I wouldn’t have had even 20 mins if I carried on waiting. Unfortunate really, but out of my control.

[Marc]

I personally think do what you find works best for you and if you are seeing a good return why change it. I start my pull days with a row instead of a pull down. Generally because my shoulder injury / osteoarthritis a row helps me to get shoulder in a more stable position and not be so rounded from internal rotation because my upper traps take over so this allows me to get lower traps working first instead. This is why a row even if it’s a warm up works best for me. I do a row prior to push session also for this same reason

[Marc]

Have you trialled the row before a pulldown? If so did you see a benefit?

[Marc]

In today for a leg session. Building back up training legs with load from the advice I got from my physio Radu about improving my hip stability to help take extra load of my left knee.

Session was good today, happy with how it went. Felt more comfortable with my knee after the mobility work also.

Full session was;
Lying leg curl x2
Leg ext x3
Hip leg press x2
Seated leg curl x2
Standing calf raise x3

[Marc]

Let’s us know how you get on after you have watched them