[Marc]

Great news primo is back in! I am using this lab and my clients too, very happy with how this sits and bloodwork backs this up too

[Marc]

Check in today with Patrick. He’s happy with how my look is currently, the biggest I have been at this bodyweight, roundest and good body composition too. Hes really impressed with the size I’ve kept on my legs even with reducing my leg frequency down to 1 session and the other 3 sessions in my plan being upper body focused. No changes right now.

Solo leg session to kick off my training week and it was a good 1.

Full session;

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

[Marc]

I think you hit the nail on the head. You are deep into diet so perhaps not thinking clearly, I would personally hold off.

Something to think about though is try not to compare yourself to what others are doing. If you are junior you are still young. Throwing the kitchen sink at the process with gear isn’t the way to go. Instead look at what you are doing currently, can you take ownership and do things better?

Like is your sleep time and wake time consistent
Do you train close to failure each session
Are you consistent with meal times
Is your hydration the same each day

Etc etc

If something is on your mind and you want to progress some more, the first thing to do is speak with your coach before making any hasty decisions

[Marc]

Hey Marc just curious what do you put in your pre intra and post workout shakes right now?

Also your favorite flavors

All of this will soon be revealed in my YouTube video / vlog that I recorded yesterday and get edited in the next few days.

But…

Pre – 20g iso pro, 5g creatine, 1 scoop pumpage of dial in – rotate flavours each month, 30g performance fuel berry burst

Intra – 15g eeas watermelon flavour

Post workout – 30g iso pro caramel biscuit flavour

[Marc]

Hi guys

Rest day today for me. Few client bits ticked off this morning and some house chores / food shopping then I spent the afternoon with my eldest daughter. Not to much to report today, back in the gym tomorrow so plan is to chill as much as possible for the rest of today and an early night

[Marc]

Upper session done and dusted today. Trained closer to home today, I generally do for this session. Full session along with what I eat on a training day has been recorded, I’ve done a vlog for today so I’ll get that edited in the coming days and uploaded to my YouTube channel

[Marc]

Only good things wit Rohm and if it’s an older vial likely even more legit!!

[Marc]

I don’t think I’ve tried one yet where I don’t like the flavour!

I like to add some oats aswell , like 4:1 ratio COR : OATS

No you are talking cream of rice, oats (jumbo oats for the win) and a whey waste over some fruit if you have any! Definitely a win, add a little cinnamon on top and that’s taste buds sorted lol

[Marc]

Upper session number 1 today – set up as mainly a pull session. It was very good, really happy with how the overall session went with both strength and energy. Made one change today used a hammer strength underhand pulldown instead of the citadel pulldown and this felt more comfy on my shoulder. The overall session stays the same for me but sometimes based on how I feel / shoulder I make changes as this keeps my sessions productive and effective. It’s not for everyone, but it works well for me.

Full sessions;

Prime chest supported row x2
SA nautilus row x2
Meadow row x2
Underhand lat pulldown x2
Ez bar cable curl x3
SA preacher curl x2
DB hammer curl x1

[Marc]

I agree with what Jordan and Hilly are saying. Your high carb days / refeeds days should come when it’s needed. I would try to shift your focus from having some training sessions to perform well. Instead try to program your mind to have productive training sessions across the bored. Yes sometimes training will dip the deeper you get into your deficit but this is normal. Only have refeed days / higher carbs when it’s truly warranted. In the meantime also prioritise sleep and recovery

[Marc]

Check in this morning with Patrick.bodyweight is 127.3kg it’s been holding around this weight this last 4-5 days since starting back up upper body training post shoulder injections and following training day food.

Patrick is very happy with today’s look, the roundest and fullest he has seen me since we have been working together and is happy to keep things exactly as they are and let this new body weight settle.

I feel denser in my physique and I can see the positives too, so this is great.

Rest day for me today, so the usual client work, morning walk, vacuums / mobility and haircut.

[Marc]

I’m glad you are having a good experience with mots c, the benefits you are feeling is what I personally notice for myself too.

[Marc]

I agree with both of the comments Allison has said in this thread. I know you said it’s an isolated incident and it won’t happen again, which is great you have that mindset but I do feel it’s important to establish why you think it happened and what steps you can take moving forwards to help this not to become a habit. So just like Allison has mentioned, please let us know why and we can give some feedback on potential next steps

[Marc]

Hi guys. Very good leg session today with Karlton. A few exercises different to him but overall we both ran our leg sessions and spotted each other when needed. New weight moved on the 45 degree leg press today 11pps for 10 reps and I’ll definitely take that.

Full leg session today was;

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

[Marc]

So myself and kerry both work with lady via FaceTime calls called Karina, she’s based in Brazil. She’s very good and does one to one lessons. She is well worth having some lessons with to learn the right technique and to understand what’s needed for you. Her instagram name is

karinaonji