[Marc]

Only good things wit Rohm and if it’s an older vial likely even more legit!!

[Marc]

I don’t think I’ve tried one yet where I don’t like the flavour!

I like to add some oats aswell , like 4:1 ratio COR : OATS

No you are talking cream of rice, oats (jumbo oats for the win) and a whey waste over some fruit if you have any! Definitely a win, add a little cinnamon on top and that’s taste buds sorted lol

[Marc]

Upper session number 1 today – set up as mainly a pull session. It was very good, really happy with how the overall session went with both strength and energy. Made one change today used a hammer strength underhand pulldown instead of the citadel pulldown and this felt more comfy on my shoulder. The overall session stays the same for me but sometimes based on how I feel / shoulder I make changes as this keeps my sessions productive and effective. It’s not for everyone, but it works well for me.

Full sessions;

Prime chest supported row x2
SA nautilus row x2
Meadow row x2
Underhand lat pulldown x2
Ez bar cable curl x3
SA preacher curl x2
DB hammer curl x1

[Marc]

I agree with what Jordan and Hilly are saying. Your high carb days / refeeds days should come when it’s needed. I would try to shift your focus from having some training sessions to perform well. Instead try to program your mind to have productive training sessions across the bored. Yes sometimes training will dip the deeper you get into your deficit but this is normal. Only have refeed days / higher carbs when it’s truly warranted. In the meantime also prioritise sleep and recovery

[Marc]

Check in this morning with Patrick.bodyweight is 127.3kg it’s been holding around this weight this last 4-5 days since starting back up upper body training post shoulder injections and following training day food.

Patrick is very happy with today’s look, the roundest and fullest he has seen me since we have been working together and is happy to keep things exactly as they are and let this new body weight settle.

I feel denser in my physique and I can see the positives too, so this is great.

Rest day for me today, so the usual client work, morning walk, vacuums / mobility and haircut.

[Marc]

I’m glad you are having a good experience with mots c, the benefits you are feeling is what I personally notice for myself too.

[Marc]

I agree with both of the comments Allison has said in this thread. I know you said it’s an isolated incident and it won’t happen again, which is great you have that mindset but I do feel it’s important to establish why you think it happened and what steps you can take moving forwards to help this not to become a habit. So just like Allison has mentioned, please let us know why and we can give some feedback on potential next steps

[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