[Marc]

I agree with Jordan on his suggestion, I mean if you could stretch to 3 peptides I think mots c is amazing from an energy, endurance, less fatigue and really helps focus just to name a few benefits I personally feel

[Marc]

Check in feedback from Patrick he’s really pleased with his my body is responding, I’m getting leaner and holding good size.

Todays session was back and biceps;

Prime chest row x2
Single arm nautilus row x2
Gym 80 pulldown single arm pulldown x2
Upper back chest supported row x2
Nytram bicep curl x2
Standing dumbbell curl / hammer curl x2
Abductor machine x3

Finished off with 10mins stairmaster and some rounds of posing

[Marc]

Rest is when you grow and to me it sounds like having fixed training days could be more beneficial for you from a recovery but also mental standpoint. As long as you train hard / to your needs, eat well, and prioritise recovery you can still make great progress

[Marc]

Hi guys

Rest day for me, busy one but productive day. Physio session on my shoulder, cardio, client check ins / updates, small food shop and a few errands around the house. 1 more meal to go in and then I’m off to bed for an early night

[Marc]

Progressive overload comes in different forms such as, lifting more weight, doing more reps, improving your exercise form it’s not just determined by weight

[Marc]

Hey Marc what does your heart rate to during your cardio sessions?

Also on your meal plan does Pat give you options? For example for you pre workout meal can you do chicken,rice and olive oil instead of COR, whey and almond butter?

Or does he only give one option of protein fat and carb for each meal

Cardio in the morning can be steps or treadmill so it’s my preference, currently I go on the treadmill and just get after it and don’t pay much attention to heart rate I want to work up a sweat that’s my main focus to be fair.

I prefer to follow a set meal plan, it’s easier for me and better for consistency

[Marc]

Also do you ever run your low day diet on training days?

I have been running high days the last few weeks as Patrick wanted to get my body back to where it needed to be fullness wise. We are taking things day by day with daily check ins

[Marc]

Quad dominant leg day!!

Had a great session was really fired up for it!

My full session was;
Leg ext x2
Hack squat x2
Leg press x2
Walking lunge x1
Abductor x3
Standing calf raise x2

12 working sets in total, job done!

[Marc]

I’m with Jordan, if you have no shoulder issues or injury go with non assisted and get really strong that way to really build muscle

[Marc]

Earlier session than usual today for me today as I had a follow up appointment this afternoon on the back of my PRP treatment a few weeks ago. My session today was mainly chest with 1 delt exercises and it was a really good one.

Exercises today were;

Cable pec fly x2
Incline hammer chest press x2
Flat chest press x2
Single arm lateral raise x3
Triceps dips x2
Abductor x3

Cardio this morning fasted 45mins and 10mins strairmaster post workout. Very good session, really happy with the numbers I moved today

[Marc]

Hi Damian

Your body composition is still in a good position based on this pictures post holiday. If you can remain patient I don’t see any reason why you can’t continue to build lean muscle slowly from here.

[Marc]

Usual Sunday rest day for me. Jet lag still very much present. Check in pics sent to Patrick just like everyday and some great feedback. Today I rest up and from tomorrow we crank things up this week with a combination of higher carb and lower carbs as per my previous set up before I went out to vegas. Very excited to see the changes incoming over the coming weeks!

[Marc]

Really good hamstring / glutes session today. Even after having over 9 hours of sleep yesterday jet lag is still kicking my ass but it was good to get my session done and energy was good too,

Full session today:

Adductor x2
Lying leg curl x2
SLDL x1
Seated leg curl x2
Abductor x3
Seated calf raise x2

[Marc]

If i do my legs wo on sunday and rest on friday?!

As long as you it does not impact recovery having legs earlier in the week would be ok

[Marc]

Great session today and my first one back since being in the uk again. I trained back today and also biceps.

My full session today was;

Single arm cable pulldown x2
Single arm cable lat bias row x2
Seated row x2
Rack pull x2
Single arm cable bicep curl x2
Db incline bench preacher curl x2