[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

[Marc]

Kerry has covered this for us both. We both did this in 2022 for a long period of time. It was great to be in the environment and around our coach, but it took way too much out of our day for it to be sustained even though we kept it up well over a year it took its tool. If your day allows and you feel it would be of benefit then it could be something you do, but I would seriously weigh up the pros and cons for yourself. Does your current gym have everything you need and is it not crowded? The likelihood this new gym will be very busy

[Marc]

Upper session today, more focused towards push. Overall session was ok, but strength today felt down on my presses. I felt a little tired going into today’s session so I think that had a bearing on performance. But overall I have what I could for today, got the job done and walk away knowing I couldn’t have given anymore.

Full session was;

Meadow row x2 + 2 extra sets right side only
Neutral grip chest supported row x2
Seated chest press overhand grip x3
Pec deck x2
Incline pin loaded chest press
Single arm d handle pushdown x3
Single arm preacher curl x3

[Marc]

I can see your focus is on upper body training but are you allowing enough recovery like Oscar has said. What James has said in terms of running a different training split would be my take too solely based on still having enough training volume whilst being able to recover also

[Marc]

Morning guys

Rest day for me today. My day started just after 5am after having just under 8 hours sleep. Usual start to the day, client check ins, morning walk, vacuums / mobility. Some new client set ups to do today and some admin bits. Sports massage later today definitely needed

[Marc]

I have 12g iodised pink salt a day. I think you will need to establish how much you need based on how much you sweat, if you get any cramps or feel fatigue. Salt is an important part of electrolytes balance, if your body weight goes up initially and you get water retention then be patient as your body is regulating

So as Clare said 1g salt per meal could be a good start point and then adjust accordingly.

[Marc]

Hi guys

Upper session today to start my training week. All the usual stuff exercises for me in this session but with one change. I’ve added in / changed my lateral raise exercise. Previously I have been going between a single arm cuffed lateral raise or dumbbell scaption but I don’t feel like I am getting what I need consistently from these exercises due to my right trap firing. So today I went with a pin loaded Cybex lateral raise machine and this felt good so I will likely run this moving forwards.

Full session was;

Meadow row x2
Upper back hammer strength row x3
Underhand seated row x2
Seated lateral raise x3
Low incline smith press x2
Single arm d handle pushdown x3
Over the shoulder triceps ext x3

[Marc]

I agree with what Hilly is saying. Look at the peptides which most appeal to you and your goals and include that within your stack. Whether you want to phase them in to see how your feel is a choice you can make. But like with anything, each of us respond differently so it’s important to try and see for yourself how you feel and what dose feels best for you

[Marc]

Back and biceps solo session for me today. Another session were strength is feeling good and continuing to take what I can from each session. Full session today was;

Prime chest supported row x2
Nautilus single arm row x2
Meadow row (rear delt focus) x2
Single arm pulldown x2
Nytram single arm bicep curl x3
Ez bar curl superset db hammer curl x3

[Marc]

I would take the same approach that Clare and Ryan have both said. Whatever method you chose to then follow keep this consistent

[Marc]

Rest day for me today. 100% needed body has taken a level up with training this last week with increased training sessions now that upper training is back in.

Check in pics and info sent to Patrick this morning. He’s happy with body composition both fasted and post workout too. No changes to plan, the focus continues on maximising upper body growth and there has been a shift since training upper again which is clear to see from visuals

[Marc]

How long have you been in a surplus for? How many meals are you eating a day and are you spacing them out evenly?

What is your daily expenditure like from steps and even cardio?

[Marc]

Upper session today and the first time doing this session in a few weeks since my shoulder injections so I was keen to see how it went with the chest exercises. Overall a really good session, shoulder felt really good in the pressing too so I’m happy with that.

Todays full session was;

Meadow row x2 + 2 extra sets right side
Prime chest supported row x2
Nautilus chest press x3
Cable fly x2
Incline pin loaded chest press x2
Ez bar pushdown x3
Single arm preacher curl x3

[Marc]

I agree with what the team have said. When I experienced elbow pain I found removing pressing exercises that hurt helped me / reducing load, shockwave therapy helped but I made sure I planned it away from my upper sessions, if you see a physio for this ask them for some specific exercises to help you rehab