[Marc]

I completely agree with Allison. Gasping / holding breath sounds like you may well have sleep apnea, even if you do feel fine. I can say this as this is something I suffered with also before I had my cpap machine.

See what your sleep study comes back like, but I would imagine you would benefit from using one and you would see the quality of your sleep improve.

If you sleep on your back, I would suggest sleeping on your side to keep your airways free

[Marc]

Solid upper session today, really starting to notice my physique feel denser and it’s a good feeling. Strength is also creeping up, but I’m being mindful not to over doing progressions with increasing weight too much to keep my shoulder happy.

Full session today;

Rear delt cable fly x2
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 x3

[Marc]

This looks like a lot of rotations, the gap between doing each session will be pretty long. Have you had a watch of Jordan’s YouTube video on how you could go about setting up this rotation?

[Marc]

First session of my training week ticked off today. Felt like I had more mobility after yesterday’s massage so definitely on the right tracks. Good upper session, back and biceps with rear delts.

Full session was;

Underhand grip chest supported row x2
Prime chest supported row (upper back focus)x2
SA nautilus row x2
Rear delt cable fly x2
Citadel lat pulldown x2
Nytram bicep curl x3
Ez cable bicep curl x3

Check in pics / feedback also sent over the Patrick. He’s happy, business as usual no changes

[Marc]

Hey Marc how much glutamine and creatine do you take daily? And how much do you recommend?

Currently 5g creatine a day and 30g glutamine split into 10g servings 3 times a day. Recommend? Well that’s somewhat based on you, for example how is your digestion do you perhaps need more glutamine to help with this [/quote]

Gotcha what time of day do you take your glutamine 3x a day? [/quote]
In the morning upon wake with 1 whole squeezed lemon, 1 serving after my morning walk and the last 1 pre bed

[Marc]

I agree with Rich, this would be a lot to recover from which would limit your growth

[Marc]

Hi guys, rest day for me today. A few tasks ticked off that I needed to get done at home and a sports massage with Louise Craig (muscle matter) full body exactly what I needed today. Bodyweight this morning 121kg, weight is trending upwards with no real change to body composition so I’m happy with this.

Last meal going in now, then off to bed ready to attack tomorrow

[Marc]

Hey Marc how much glutamine and creatine do you take daily? And how much do you recommend?

Currently 5g creatine a day and 30g glutamine split into 10g servings 3 times a day. Recommend? Well that’s somewhat based on you, for example how is your digestion do you perhaps need more glutamine to help with this

[Marc]

To add I would look to keep a consistent sleep and wake time do your body clocks sees this as normal

[Marc]

Another solid session ticked off today. Pushed focused upper body workout, feeling much better than I was earlier in the week when I felt unwell. Strength is feeling good and feeling fuller too since the recent changes.

Full session today was;

Prime plate loaded chest row x2
Overhand grip chest press x3
Incline plate loaded chest press x2
Pec deck x2
Triceps seated dips x3
Nytram bicep curl x3

[Marc]

Finally back training today. The intention was to ease myself back in training legs but I felt good so I did go for it. Good first session back, posted up on my session on my IG now it’s all about getting back to routine with my training and pushing on in this push up phase

[Marc]

Agree with what the team have said here. If running regular bloodwork too you can check to see where your lipid markers are as that could also be a good reference point if fats needed to increase more too

[Marc]

Chocolate fudge or triple chocolate with a vanilla iso pro whey paste tastes very good to me. They are my go too flavours right now! Custard cream and maple syrup cor taste banging too!!!

[Marc]

I completely agree with what Clare has said in her reply, this common after the process you just described but also a clear sign you needed that deload and higher calories / lower output. Work on the basis of your weekly average weight, if you see huge drops over 1kg you can make the necessary adjustments from there

[Marc]

Getting back to full speed now, still not 100% but planning to get back to training tomorrow as I’m itching to train so hoping this extra day is enough for me