[Marc]

Link up with Karlton again today for lower. I’m adjusting training days where needed to get that extra push with legs and this is the only sessions we will really be running together due to my upper body training sessions being more specific to working with / helping my shoulders. Great session and I really feel like training is flying at the moment so long may that continue

Exercises today were:

Standing calf raise x2
Seated ham curl x3
Leg ext x3
Pendulum squat x2
45 degree leg press single leg x1
RDL x1

The rest of my day I went for a coffee with kerry and had my post workout meal, did some food shopping and kerry also picked up one of those digital cameras that rotate when you use it etc. I’ll see how she gets on with it, it might be an investment I make to get more content out there which I know I need to do. I get so caught up and focused on doing the do, but I think it would be good share more of what I do so that’s something I need to action

[Marc]

I agree with what Hilly has said. I think there’s a big focus on managing fatigue these days, which is fine but you can’t get away from the doing the work to actually progress your physique. Don’t pick easier or lifts more optimal, pick exercises needed to develop your physique, train hard and recover well.

[Marc]

Check in with Patrick today, he’s really happy with how I’m progressing in size / fullness / body composition maintaining well whilst weight is trending upwards. This focus remains of adding some density through my upper chest and lats, but of course I keep on working to improve my overall physique.

Todays a rest day, client work, haircut, and admin bits to be ticked off

[Marc]

Have you thought about having a training day and rest day food plan? This would be a good change to make when needed to go deeper into your calorie deficit

[Marc]

Great upper session today, chest focused and I’m really starting to see my strength improving which is keeping me progression each session. Bodyweight is up, new off season high today so far under Patrick of 125kg and he’s pleased, as am I with what we are seeing.

Full session today was;

Rear delt cable fly x2 + 2 extra sets right side only
Chest supported row x2
Flat chest press x3
Pec deck x2
Incline chest press x2
Seated triceps dips x3
Nytram single arm bicep curl x3

[Marc]

I agree with what Clare has said to really get a better understanding for what your body is doing on an exact amount of calories before going into a deficit.

To add, if aren’t already take your bodyweight fasted daily each day in the morning and then over the course of the week work out what your average bodyweight is. Your bodyweight will naturally fluctuate for example inflammation from training so working from an average with help you to be more accurate and make adjustments / changes based of your average weight and visuals

[Marc]

Hi guys I trained early this morning legs, link up with Karlton who I trained a lot with the last few years. For us both legs fell on the same day today so it worked out well for us both. I removed my hip hinge – RDL due to lower back pumps recently and instead I did both seated leg curl and lying leg curl in today’s session

Full leg session was;

Seated leg curl x2
Leg ext x3
45 degree leg press x2
Lying leg curl x3
Adductor x1
Seated calf raise x2

Really good session happy with how it went. With the focus still for me on bringing up my hamstrings today’s adjustments worked well for me with no comprise to my back. I’ll be looking to get more leg sessions in with Karlton over the weeks

[Marc]

Knowledge is power, but equally being able to apply that is just as important.

It’s good that you seen the story Jordan posted, but the question I will ask you is, have you actually looked into a courses, seminars, coaches (to learn from) etc yet?

My take is, to be able to learn you first have to do the background work yourself on what it is you actually want to learn. You then search / look for credible courses there are, do you want a physical qualification at the end of the process or do you want a tick next to an online course to see you have done some learning. These are questions I believe you need to ask yourself and dive deep into.

[Marc]

Rest day for me today. Usual client work and admin bits getting ticked off today. I’ll also being going to see my nan today, she’s turns 95 tomorrow – such an incredible lady always a tough day when I go to see her as someone who was once so independent now her memory is no longer the same with Alzheimer’s.

I checked in with Patrick today, bodyweight continues to come up steadily. With that a little water too, but my shape is still clear to see. I have the option of rotating my cardio (steps) in the morning either stationary bike or walking so I will go based on how I feel for that day for which one I will do. Either way expenditure will be ticked off first thing

[Marc]

Hi mate

I like the PPL R UL R splits. This is obviously a variant

The absolute volume will come down to what you can and can’t progress, you should have some gauge on that from the PPL split you’ve been running – enough to make a sensible start point.

The split in principle is sound though.

Thanks, Rich. Seen PPL UL before but wasn’t sure if Lower Back loading in Pull before Legs was the best decision there. In your experience, how did you set up/what considerations did you have for the PPL R UL R split?

[/quote]
I like what Rich has suggested with the PPL UL split, it’s a split I ran last off season and was very good for me.

Looking at your current training days / exercise set up above you could have your quads session as your leg session after pull as there are no lower back loading exercises there.

Then for your lower day you could have your hip hinge lower session there. This would give you a rest in between your hip hinges to allow for recovery

[Marc]

First session of the ticked off today and a solid upper session in the log book. Made a slight change to exercise selection, chest supported t-bar row felt a little uncomfortable around my rib so swapped this for hammer strength plate loaded row and went over hand grip to still hit upper back and it worked well.

Full session today;

Cable rear delt row x2
Hammer strength row x3
Seated rear delt row x2
Single arm cable lat raise x2
Incline smith chest press x2
Triceps rope pushdown x3
Over the shoulder triceps ext x3

[Marc]

Rest day for me. Chilled one with my daughter and Kerry, can’t beat quality time together. Also watch the Man U vs arsenal game at home, good win for my team Man U. Off to bed shortly, back in the gym tomorrow and I can’t wait

[Marc]

I fully agree with what both Allison and Clare have said. It might not be what you want in this moment but for this period now it would be the best course of action

[Marc]

I agree with both of the comments above. Unless you have given feedback to your coach on perhaps have different food options then in your scenario I wouldn’t imagine you food sources would change. Equally when you start prep if food sources changed from your coach I would question this as it’s changing foods which you know work well for your body.

If you wanted variety, this is something that should be discussed

[Marc]

Hi Ryan

I can’t see your pictures like Kerry has said unfortunately. It’s not a clear cut answer as to whether you can win or place in a show, but what I will say is, if you have a goal to compete please don’t be put off by fear of placing. Work hard, be relentless in adding stand size / muscle you mentioned, continue to live like a bodybuilder and aim high. Don’t let anyone put you off something you want to truly do!