[Marc]

I agree with Rich with that training programming is really based on a individuals basis. Alongside that it’s important to think about what bodyparts need to more volume to bring up bodyparts. This is where a second rotation could be useful, but at the same time if you only had 1 rotation but ensured training form, intensity and progressions were being taken this can be just as effective.

[Marc]

So yesterday in the end I did not train. I woke up with a headache yesterday and it just wouldn’t shift throughout the day, so I took that as a sign to rest up coach’s orders. Today was a rest day and I still took it as a rest day, so tomorrow I will be doing the upper session that i should have done yesterday which will be back and biceps focused.

Today client work boxed off / new set ups. Feeling better than I did yesterday, so should be all good to get back to it tomorrow

[Marc]

Both count as steps, I wouldn’t over think this. The only time you really need to think if there’s a change to steps vs cardio. That’s when you separate what you class as steps and direct cardio

[Marc]

In for bloodwork this morning. Into my 5th week post comp prep so a good time to get bloods done and then for me and plan to sit down and plan our direction moving forwards this off season.

Training session today will be upped focused;

Upper session – back and biceps focused. Good session overall which was

Chest supported neutral grip row x2
Neutral grip chest supported t-bar row x2
Standing rope pullover x2
Rear delt seated row x3
Single arm pulldown x2
Incline bench single arm cable preacher curl x3
Standing ez-bar cable bicep curl x2

[Marc]

Has anyone used unique pharma masteron and know if it’s genuine?

Never heard of it before personally. With mast e hard to get right now I’d only be using what’s been tested and I know is legit to be honest even it word of mouth the brand is good

[Marc]

Happy New Year everyone. Wishing you all a very happy and prosperous year in all areas of life.

First session of the year in the bag for me today. I trained at a different gym in my area today as it seems no gyms really wants to open when it comes to New Year’s Day. But great gym to train at today, just a little further across the city which is why I wouldn’t normally train here.

Upper session today, few different bits of kits used but same muscle groups targeted;

Rear delt fly x2 + extra 2 sets right side only
chest supported row – neutral grip x2
Flat chest press x3
Seated cable fly x2
Incline chest press x2
Triceps rope pushdown x3
Incline bench cable preacher curl x3

[Marc]

Hey Marc does your spilt and cardio still look the same?

Are you still just doing the 30 min walk outside fasted? Also what do you do for abs each morning?

Hi Nick

Yeah my training split is still the same. I’m not doing any direct cardio, but I am still doing my 30mins walk fasted outside in the morning.

My morning routine is vacuum work, which is set for me each week with someone I am Working with online with what she wants me to do each day

[Marc]

Splitting the dosage works well, it’s what I did personally whilst in comp prep. Proforma capsules will make sure you are getting the best quality too

[Marc]

Hi Lennon

I agree with the above comments. I don’t know if this is only happening with shoulder press or across other exercises / training sessions but I’d try to work on shifting your mindset here like the guys have said above.

Remember progressive overload comes in different forms, bracing, breathing technique, exercise execution. Try not to overthink the process bud

[Marc]

Last day of the year! It’s definitely flown by, a year of some personal highs and lows along the way but it’s part of life and helps to shape me moving forwards.

Rest day for me, but check in pics taken this morning. I’m ending the year in a great position body composition wise and also mobility with my shoulder which is exciting.

Bloodwork in a few days, this is my 5th week post show so this is going to help set the direction with stepping things up this off season. I can’t wait!

[Marc]

What would your lower sessions look like if you were to run 3 lower sessions a week? I personally think that’s a lot to recover from especially if you are training to close to failure with you lower sessions.

I’d always plan to do upper sessions ahead of lower sessions personally as I find lower sessions are harder to recover from.

If you are making great progress as you said with your legs improving a lot, I wouldn’t change what you were doing. More frequency won’t necessarily more growth, especially if you can’t recover from the additional volume.

i would run 3 lower with 1 to 2 sets per muscle so i could get more fresh sets ,i’m gonna try and see if i can recover from that . My most issue is about general fatigue.

[/quote]
I think just based on what you have said here If I was you I wouldn’t change a thing. Fatigue in my opinion will build up far more here. Remember it’s at rest when you’re recovering when you grow

[Marc]

Really good leg session ticked off today. Headed over the gym around 20mins drive from me where I had done a big chunk of my training this last few years when I was training with my training partner.

Full session today:

Seated leg curl x2
DB RDL x2
Leg extension x2
45 degree leg press x2
Single leg hip press x2
Standing calf raise x2

That’s my final session for this year wrapped up and I’m very happy with the position I am closing out this year physically and mentally.

[Marc]

What would your lower sessions look like if you were to run 3 lower sessions a week? I personally think that’s a lot to recover from especially if you are training to close to failure with you lower sessions.

I’d always plan to do upper sessions ahead of lower sessions personally as I find lower sessions are harder to recover from.

If you are making great progress as you said with your legs improving a lot, I wouldn’t change what you were doing. More frequency won’t necessarily more growth, especially if you can’t recover from the additional volume.

[Marc]

Really good upper session today. Strength was definitely up, the massage I had yesterday really helped me to feel looser / more mobile going into my session and also 1 scoop of DNFM pre workout was always going to help too!!

Same session as last week, the only change is that I did single arm landmine shoulder press instead of seated neutral grip shoulder press as that didn’t feel comfortable on my shoulder.

Full session today was;

Rear delt fly – single arm x2
Tbar chest supported row – neutral grip x3
Seated rear delt row x2
Single arm cuff lateral raise x2
Landmine Shoulder press – x2
Triceps rope pushdown x3
Over the shoulder triceps extension x2

[Marc]

Sorry to read this bud. For context have you always trained in the 12 years or have been together or is this timeframe less if so, for how long?

I personally would encourage you both to communicate with each other, away from your children and in a chilled environment perhaps go out for a coffee or something.

Let her voice out her viewpoint and maybe even concerns and before you respond let her get all of this. it could be something underlying from her end that is frustrating her, but without having a conversation which might be uncomfortable you will never know.

I would say it’s great you have found what you enjoy, but support is always good. But that’s a two way street in a relationship. I’d set up a coffee date or a date night and speak with her. Let us know how you get on