[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!

[Marc]

So today should have been a rest day for me but I actually trained, so 3rd session in a row. I’ve got my youngest daughter this weekend / overnight and I want to spend quality with her so this was my reasoning behind it.

I had a good session, I trained at a different gym today – premier gym Coalville as it was on the way to pick up my daughter, a gym that I’ve trained at many times before and it has good kit so I knew my session wouldn’t suffer and I was right!

Full session today was;

Sa Cybex row x2
T-bar row x2
Rear delt row x2
Single arm pulldown x2
Incline cable preacher curl x3
Ez bar cable curl x3

[Marc]

Check in today with Patrick. He’s really happy with how my body composition is improving into my second week in off season, fullness is coming, getting rounder and no excess bodyfat being added. No changes to the plan, continue as I am for now.

Training today was upper, mainly chest focused but with some 1 rear delts, 1 back 1 triceps and 1 biceps exercise. Progressions taken across my session and overall I am feeling really good!

[Marc]

I agree with what the team have said above, the tbjp Vitamin c I supplement with daily year round. To add to what’s been said already it’s vitamin c also with stress regulation and adrenal function because it helps to keep stress response in check too

[Marc]

I agree with the team. Although you are keen to make progress, remember progress comes through recovery and that means training within parameters where you can progress from a sensible amount of training volume

[Marc]

Very good lower session today. Some good progressions taken across my session, which I am very happy with. Sleep had been off for a few days because my cpap mask had broken but last night my replacement was back in and better sleep & better training performance! Never underestimate the importance of a good sleep not only for recovery, wellbeing but training performance too

[Marc]

Your session layout looks good and adding in a second rotation like you have said will help to give additional exercises and a gap between hitting that same session again. Whilst progression is important, it doesn’t have to come from load or reps. It could come from your training form, intensity, tempo just to name a few points so keep this in mind also

[Marc]

Today was a rest day for me. All the usual daily non-negotiables ticked off as always, morning walk, vacuums, client check ins, meal prep.

Also managed to squeeze in my haircut today too, prefer to do this on a rest day so it doesn’t take away from day / delay my training.

Woke up this morning 122.5kg so bodyweight is on the rise and I’m here for it!

[Marc]

I completely agree with Allison. Gasping / holding breath sounds like you may well have sleep apnea, even if you do feel fine. I can say this as this is something I suffered with also before I had my cpap machine.

See what your sleep study comes back like, but I would imagine you would benefit from using one and you would see the quality of your sleep improve.

If you sleep on your back, I would suggest sleeping on your side to keep your airways free

[Marc]

Solid upper session today, really starting to notice my physique feel denser and it’s a good feeling. Strength is also creeping up, but I’m being mindful not to over doing progressions with increasing weight too much to keep my shoulder happy.

Full session today;

Rear delt cable fly x2
T bar row x3
Seated rear delt row x2
Single arm cuffed lateral raise x2
Incline smith chest press x2
Triceps rope pushdown x3
Over the shoulder triceps ext x3

[Marc]

This looks like a lot of rotations, the gap between doing each session will be pretty long. Have you had a watch of Jordan’s YouTube video on how you could go about setting up this rotation?

[Marc]

First session of my training week ticked off today. Felt like I had more mobility after yesterday’s massage so definitely on the right tracks. Good upper session, back and biceps with rear delts.

Full session was;

Underhand grip chest supported row x2
Prime chest supported row (upper back focus)x2
SA nautilus row x2
Rear delt cable fly x2
Citadel lat pulldown x2
Nytram bicep curl x3
Ez cable bicep curl x3

Check in pics / feedback also sent over the Patrick. He’s happy, business as usual no changes

[Marc]

Hey Marc how much glutamine and creatine do you take daily? And how much do you recommend?

Currently 5g creatine a day and 30g glutamine split into 10g servings 3 times a day. Recommend? Well that’s somewhat based on you, for example how is your digestion do you perhaps need more glutamine to help with this [/quote]

Gotcha what time of day do you take your glutamine 3x a day? [/quote]
In the morning upon wake with 1 whole squeezed lemon, 1 serving after my morning walk and the last 1 pre bed

[Marc]

I agree with Rich, this would be a lot to recover from which would limit your growth