[Marc]

Managed to get in a sports massage yesterday at short notice which was ideal with yesterday being a rest day. Bloodwork came back yesterday evening, markers are in a really good spot and Patrick is really happy. This is my 6th post show in this current health phase and we are going to roll with this for a little longer yet as I’m feeling great feeling and mentally, body composition is in a great spot and I’m growing lean still so we rinse this for a little longer yet.

Lower session today and it was a really good one;

Seated ham curl x3
Db rdl x2
Leg ext x2
45 degree leg press x2
Single leg hip press x2
Seated calf raise x2

[Marc]

I’m in agreement with the team keep your direct protein amounts consistent. If you need to make changes you can reduce training day or rest day food via carbs and fats. To make other changes in the diet phase you can increase daily steps and cardio as and when needed

[Marc]

I agree with both of the comments from the guys here. If you feel you have exhausted every ounce of progression you can make naturally then this could be the next step for you. It’s not going to produce epic results if all the areas you mentioned are not fully locked in.

If you haven’t already get some bloodwork done so you have some baseline markers for a reference point

[Marc]

Morning all

Rest day for to me today and definitely ready for it. I’ve had two really good training sessions (Sunday and Monday) before today. Weather isn’t great outdoors with the snow / ice, so steps have been done on a treadmill this morning.

Mobility, client work and some admin work to get ticked off today for me

[Marc]

For the sake of 30mins I’d switch to having that extra meal so your overall food volume can come down per meal and feel better from a digestion standpoint too

[Marc]

I’ve had a client recently switch from injectables to the tablets from proforma to cut down on the number of injections per week. He was previously on 1mg a day injectable so he’s gone to 1tablet a day which now gives him 1.25mg as per tablet it’s 1250mcg but he’s happy with it and is now thinking to take up to 2 tablets a day

[Marc]

Bodyweight this morning 117.2kg, I am holding around this weight give or take 0.4kg based on whether I ate training day food or rest day food the day before. Patrick is really happy with my look and body composition, as am I. Currently waiting for bloodwork to come back in the next few days and then we make the next set of plans.

Training session today was really good, upper session and I trained at the gym local to me as this session works best here for me.

Exercises today;

Single arm rear delt cable fly x2
Chest supported 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 x2

[Marc]

What is your sleep like each night, are you prioritising your recovery?

[Marc]

Agree with Jordan, use this 7 day period as a diet break but eating your usual food sources but bringing food up. Really use this time to prioritise rest and recovery

[Marc]

Really good Upper session today- back and biceps focused. First time running this session at a gym I trained a lot at last year so a few changes in kit but the same structure of the session remained. I think now I am getting more used to this rotation I will be doing more training sessions here.

Full session was;

Single arm nautilus pin loaded row x2
Upper back prime row x2
Standing rope pullover x2
Rear delt seated row x3
Single arm citadel pulldown x2
Incline bench single arm cable preacher curl x3
Standing ez-bar cable bicep curl x3

[Marc]

I agree with Rich with that training programming is really based on a individuals basis. Alongside that it’s important to think about what bodyparts need to more volume to bring up bodyparts. This is where a second rotation could be useful, but at the same time if you only had 1 rotation but ensured training form, intensity and progressions were being taken this can be just as effective.

[Marc]

So yesterday in the end I did not train. I woke up with a headache yesterday and it just wouldn’t shift throughout the day, so I took that as a sign to rest up coach’s orders. Today was a rest day and I still took it as a rest day, so tomorrow I will be doing the upper session that i should have done yesterday which will be back and biceps focused.

Today client work boxed off / new set ups. Feeling better than I did yesterday, so should be all good to get back to it tomorrow

[Marc]

Both count as steps, I wouldn’t over think this. The only time you really need to think if there’s a change to steps vs cardio. That’s when you separate what you class as steps and direct cardio

[Marc]

In for bloodwork this morning. Into my 5th week post comp prep so a good time to get bloods done and then for me and plan to sit down and plan our direction moving forwards this off season.

Training session today will be upped focused;

Upper session – back and biceps focused. Good session overall which was

Chest supported neutral grip row x2
Neutral grip chest supported t-bar row x2
Standing rope pullover x2
Rear delt seated row x3
Single arm pulldown x2
Incline bench single arm cable preacher curl x3
Standing ez-bar cable bicep curl x2

[Marc]

Has anyone used unique pharma masteron and know if it’s genuine?

Never heard of it before personally. With mast e hard to get right now I’d only be using what’s been tested and I know is legit to be honest even it word of mouth the brand is good