[Marc]

Successful upper session completed which is definitely a bonus after not being able to train upper for a few weeks now since my injections. No pain at all during training but also mindful not to go crazy heavy and knowing shoulder does feel a little achy when not training… but today’s a good sign and can push on from here.

Exercises today;

Seated chest support row x2
Single arm cable d handle row x2
Single arm plate loaded pulldown x2
Meadow row x3
Db concentration curl x3
Ez bar cable curl x3

[Marc]

So in my earlier years of training I did just about every version of forearm exercises – dumbbell hammer curls, barbell reverse curls, dumbbell hammer curls using a preacher curl bench. When I train my forearms now I would stick to dumbbell hammer curls and work in a rep range of 10-15 reps with 2 sets as it’s a strength Already for me. I wouldn’t advise doing more than 3 sets as I think that’s more than enough

[Marc]

Hey Marc I know you say you dont talk about what you take or how much!

But just curious your thoughts on how often to do PED injections? Do you like EOD, daily or is just doing them 3x a week like on monday, Wednesday and Friday fine?

Hi Nick, I micro dose daily and have done for some time I find I feel better within myself with levels being more stable doing this

[Marc]

No training for me today, resting up body due to shoulder, all being well tomorrow I will be getting in my upper workout as it will be 2 weeks post shoulder injections. Today myself and kerry where at our first gym event with our clothing brand HECXTN which went down really well today at a local gym in Leicesters 15 year anniversary of being open. Great feedback from people buying the clothes both old and new customers which is very rewarding for us to get a good return and positive comments. All meals gone in, it’s now 7:20pm not far from bed now

[Marc]

I’ve used one at times but in all honesty although it’s useful in the sense of being mindful of core control I believe breathwork and practicing vacuums and breathing through rib cage and not stomach is far more helpful. This carries over into training too and day to day movement to keep this mind muscle connection. This is why I am doing vacuum classes this off season to help me be more aware

[Marc]

Very good leg session today. Solo session close to home, happy with the numbers hit strength is definitely on the rise.

Full session today was;

Adductor x2
Lying leg curl x3
Leg extension x2
Hack squat x2
Seated leg curl x2
Standing calf raise x2

[Marc]

This isn’t something I have seen. I personally wouldn’t be eating at maintenance if my aim was to grow.

[Marc]

Rest day for me today, after 2days straight training. Honestly raring to ramp up my upper body training as my energy is good and want to push on, I think a few more days and my shoulder should be good to go after the injections.

Today client work, morning walk outdoors, haircut / mobility, sorting out hecxtn clothing range ahead of a gym open day this Saturday . Going to start looking into working / learning my dji pocket osmo to start getting more content out.

[Marc]

I agree with what the above comments say. You could also bias adductors on a leg press by turning your feet outwards to avoid put extra focus on your adductors

[Marc]

Went in for an upper session today. My “good shoulder” is still feeling the effects from the injections I had in my shoulder 1.5 weeks ago, so it was touch and go how the session would go but I wanted / need to train so I was prepared to work around this.

Tested my good shoulder on some pull movements and it wasnt right so in the end I did my pull exercises as unilateral work only which isn’t a bad thing as still helps to work on my side which has osteoarthritis

Full session today

Seated d handle row RS only x3
Meadow row RS only x2
Single arm pulldown RS only x2

Then I supersetted arms as this felt ok

D handle pushdown – db hammer curl x3
Triceps standing skullcrusher – z bar cable curl x3
Triceps cross body ext – db preacher curl x3

Something is better than nothing and I am happy I still got some upper wok done

[Marc]

To add in terms of what you will notice, energy and overall focus will really pick up too, making you feel a lot more productive across your days. Mots c is a real game changer in my opinion for this

[Marc]

Leg session today, over at a different gym in Leicester as it worked a little better for my routine today.

Very solid session, happy with numbers and lifts across each exercise. Cybex pivot leg press used today instead of 45 degree leg press, but pretty much the same session just at a different gym.

Full session was;

Seated leg curl x2
Leg ext x3
Cybex pivot leg press x2
Adductor x1
Lying leg curl x3
Toe press x2

[Marc]

Chat with Patrick this morning. My shoulder is definitely getting better from where it was this time last week with my injections but still not quite there yet. I was going to train legs again today, but having only trained them on Saturday and still feeling some DOMS it would be counterproductive. So another day no upper, but I do feel like it’s getting closer and I know the overall benefit will be worthwhile even though I want to train now. If still not where I want it to be tomorrow (I can still feel the fluid in the joint which expands the space and lubricates it, this needs to settle before training) then I will train legs tomorrow so that I’m not missing a session

Usual day otherwise for me, 30 mins walk, client work, meal prep… oh and I’ve now purchased a dji osmo pocket 3 creator combo so I’m going to be getting some more content out

[Marc]

To add the questions to what James has asked do you do have any unilateral exercises within your training sessions to help offset some of the higher exposure to training load which you might use when working bilaterally? The reason I ask is you might have some imbalances in strength based on your injuries / niggles so this could be a useful way training unilateral to still train hard but give your joints some reduction in load too

[Marc]

Likely too much caffeine so early in the morning, if you are also having pre workout that has caffeine but also double shot of espresso. I agree with the guys to drop of the stimulant pre workout, going for a non stimulant like pumpage or prepare pro will help you here