[Marc]

Both of these peptides I find personally do help and as sas has said once you get to where you want in terms of pain free / reduction you could always drop down to a maintenance dose to keep mobile and keep pain at bay. With where to inject, I go as close to the point of point and inject

[Marc]

Rest day for me today. I had an upper body massage this morning much needed and long overdue. New client set up and replies with a trip to Costa to work with kerry is on the cards for today, a productive day lined up!

[Marc]

If I’ve ever ran a PPL split or PPL / UL I would also have lower after my upper body sessions as I found personally it’s a lot more taxing on my body. Perhaps you can adjust your split, if you find this is impacting your recovery if you were to run the split you mentioned

[Marc]

Morning session ticked off today, actually trained after one meal instead of my usual three meals as I had my youngest daughter overnight and had things planned for today.

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

Single arm Cybex 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]

Hi Kian

I’ve just seen that you posted in the forum. Try not to self diagnose or read into what you might think it is. Going through the right channels with professional advice from the GPs is going to be vital here moving forwards as they will be best able to advise you

[Marc]

Upper session completed this morning, push focused with rear delts and also one row movement which I’ve been running for the past few weeks now as it helps to create better stability around my shoulder.

Full session;

Single arm Rear delt cable fly x2 + 2 extra sides right side only
Chest supported neutral grip row x2
Flat db press x3
Chest fly x2
Incline cable press x2
Triceps rope push down x3
Over the Shoulder triceps ext x2

Happy with my sessions are progressing and the stability around my shoulder joint too.

[Marc]

Speaking from experience with having osteoarthritis in my shoulder I fully agree with Rich here and his advice as you need specific advice tailored to you and what your shoulder is presenting to help you move forwards

[Marc]

Happy Christmas everyone, I hope you have all had a great day with family / loved ones. Today I went to church this morning with Kerry, had a chilled day at our house, before going round to my parents with kerry and my eldest daughter. Ate all my usual food today. Kerry is going through her gut protocol so today I said I wouldn’t remove any food and have my mums food as I wanted to support her. Chilled day, but a nice one

[Marc]

It’s not something I have ever used or even considered using mainly because of the cardiovascular risks with increasing heart rate and blood pressure. Deffo prefer to stick with either Tbjp pumpage, DNFM or black coffee

[Marc]

Lower session today, really happy with how it went today. For lying leg curl it was the first time I used the gym pin hamstring pad, and I’m definitely a huge fan of this for allowing increased range of movement (code:Marc10 for anyone who might want to order anything from gym pin).

My body composition I really think is in such a good spot right now. I’ve been paying particular attention to my morning vacuums and I’m finding with the daily practice it’s really helping my overall taper and also my bracing across exercises too.

Client work also completed this morning and my morning fasted walk. Haircut, and early evening today I’ve got a little surprise planned for myself and kerry that I’m definitely looking forward to

[Marc]

Are you in a bulk phase, if so are you force feeding food? Aside from the what has been asked already from Clare as to whether you are stressed, then I would be inclined to think you are getting unwell like what Hilly has said, but I am no doctor but if it persists worthwhile getting checked

[Marc]

Morning all

Great sleep last night, could feel my body really needed a solid sleep. 91% sleep score, in bed for 8h27m and 8hours sleep so I’m very happy with that and average heart rate 57bpm so great data.

I can see more show dates have been released for the 2026 open men’s calendar and more shows added before the Olympia cut off date which I expected to be the case. I will have chat with Patrick about potential show dates as the goal for me is to qualify for next years 2026 Olympia so I want to make sure I give myself enough time to do so whilst still make the necessary improvements.

We have spoke already on potential dates but we also need to complete this health phase first before we switch directions for growing. My bloodwork is booked for the first week in January, so not long to wait now.

Today’s session will be upper, looking forward to getting after that.

[Marc]

I would add Calves into more training days, even when training your upper body.

Put them in at the start of your session that way you train them when you are fresh, and can give it the intensity needed to help drive the changes for them to grow.

I agree with the team though, train them over a variety of rep ranges, like 8-12, 12-15, different exercises to target different muscles in the calves, such as seated calf raise and standing calf raise and really focus on your form and execution even if that means lowering the weight to get a better mind to muscle contraction

[Marc]

Hi David

So I think this is potentially to separate topics, one being training and the other being your nutrition. Perhaps start a new thread for diet and keep this as training.

So from a training standpoint thanks for explaining what you have been doing / what your goals are moving forward with bringing up body parts.

You said over the years you have mostly done push pull legs, but not taken legs seriously. How many times a week were you training a week on this split? Have you followed a set training plan during this time, if set can you share this please

[Marc]

Rest day for me today. Usual routine for me, morning walk, client check ins, mobility work / vacuums and a few meetings too.

Check in with Patrick this morning hes really impressed with my body composition but also where my mobility is now too. He actually thinks some poses now are looking even better than show day which I agree with, so things are definitely heading in the right direction even with bodyweight coming up