[Marc]

Have you tried any other variation of single arm pulldown, if so how did that feel? Hard to say / pinpoint exactly what it is but if it’s on going I’d definitely get it checked out by a physio for a specific diagnosis and protocol to help you

[Marc]

Hi Liam

Sorry to read this bud. I fully agree with kerry’s and Clare’s advice. It might be coming from your shoulder or it could be a referral pain from another muscle group. Best to get it checked out and in the meantime avoid any movements you know cause pain

[Marc]

All you guys are saying insulin no and again I am asking purely for curiosity purposes, why not? I would love to know as to why you guys have this reasoning. Thank you for the help 🙂

Because no one will ever of mixed insulin with peptides and tested to see what happens scientifically. So why would we risk doing so and creating some form of issue or ruining the peptides.

We dont know so we dont risk[/quote] fully agree with peter here – best to keep them separate

[Marc]

Usual rest day for me today with lower calorie food set up. that also means 45 mins fasted and 30mins walk later in the day. big week upcoming as look to take another step forwards in condition. this is where it becomes more mind over a matter and remembering the end goal. the changes are happening and it excites me to keep on pushing!

[Marc]

0.4kg up after yesterdays higher calorie carb day. Check in with Patrick this morning, and we are back to lower calories as we continue the push to get into condition. Energy has dipped as the weeks gone on but taking huge strides forward with condition.

Training session today was legs, hamstrings focused… session was ;

Lying leg curl x2
Smith RDL x2
Leg ext x2
Seated hamstring curl x2
Abductor x3
Seated calf raise x2

10mins stairmaster post workout

[Marc]

You could potentially be lifting a little too heavy here. Depending on what your actual goal is but 4-5 reps likely won’t be enough for you to give your body enough training stimulus. I’d vary your rep ranges a little, like 8-12 reps / 12-15 reps. Give your body a different training stimulus that it will then need to adapt to

[Marc]

Agree with what Kuba has said above. To add, really make sure you take your time adding weight here. Get your form locked in and build up slowly from there

[Marc]

Hi guys, moving at pace in this current comp prep 0.4kg down on yesterday’s bodyweight. A high day (check my log from a few days ago to see what food that is) has been instructed by Patrick today who is very happy with the direction my condition is heading in.

Training today will be Push (1 upper chest exercise with shoulders and triceps also).

Nearing the end of the week, big step forwards with condition now it’s time to finish the week strong!

[Marc]

Another day closer, 0.8kg weight drop overnight tighter by the day and looking just as big. Patrick’s feedback we are well on track. Plan today is another low kcals food day, ahead of planned high day tomorrow.

HECXTN photoshoot this morning for the new clothing range from myself and Kerry, keep your eyes peeled for that!

Just about to train shortly, back and biceps on the menu;

Single arm prime plated lat row x2

Hammer strength underhand lat pulldown x2

Low row x2

Upper back pulldown x2

Hyperextensions x2

Nytram bicep curl x3

Standing db curl superset hammer curl x2

Finish off with some posing rounds and 10mins stairmaster

Awesome! Just curious does the amount of exercises and sets change day to day or week by week?

I notice today you did more sets and exercises for both back and biceps than what you posted last 2 weeks! [/quote]
I go by feel! I’m in tune with my body and Patrick is happy for me to do so, so I’m doing what feels good for me on the day

[Marc]

It’s not a great deal you are taking away with you, get it wrapped in between some clothes in your main luggage bag and I’m sure you will be fine bud

[Marc]

Another day closer, 0.8kg weight drop overnight tighter by the day and looking just as big. Patrick’s feedback we are well on track. Plan today is another low kcals food day, ahead of planned high day tomorrow.

HECXTN photoshoot this morning for the new clothing range from myself and Kerry, keep your eyes peeled for that!

Just about to train shortly, back and biceps on the menu;

Single arm prime plated lat row x2
Hammer strength underhand lat pulldown x2
Low row x2
Upper back pulldown x2
Hyperextensions x2
Nytram bicep curl x3
Standing db curl superset hammer curl x2

Finish off with some posing rounds and 10mins stairmaster

[Marc]

How long are your cardio sessions lasting for in total? If cardio is impacting your recovery for now you could focus on steady state cardio as opposed to HIIT which is more taxing on your body. That way you keep a base level of cardio but don’t impact recovery

[Marc]

Hi guys, usual weds rest day for me. Fasted morning walk 45 mins, posing / mobility / abs, check in pics followed by meal prep and my haircut. Patrick is happy, we are getting tighter daily and the lower carb / calorie days are working really well.

In person client check in and posing practice for one of my online clients who is competing in a few weeks, very happy with his look.

I’ll get another 30 mins walk later on today in between my client work and rehab on my shoulder.

Bust day, but I find this works well on prep as the days fly by.

[Marc]

Hey Marc does cardio and everything else look the same?

Also do you ever train abs or do vacuums fasted? If so what do you do for abs and how many sets?

Hi Nick

So cardio is 45 mins daily – either on cv or a fast paced walk outside, I listen to my body on what’s needed for that day.

Today I train quads I don’t normally do cardio this day, but today 20mins walk was added fasted

Post workout each day I do 10 mins stairmaster which flys by

Abs – each session either planks or deadbug, I take my pick which I want to do on the given day

Vacuums – I do a few rounds fasted daily [/quote]

Oh nice!

How many sets and for long do you do the planks and deadbugs for? Also do you on do normal front planks or do you do side planks as well? [/quote]
2 sets 45-60 front plank

2 sets Side planks 45

2 sets dead bugs AMRAP

[Marc]

2 sets 45-60 front plank
2 sets Side planks 45
2 sets dead bugs AMRAP