[Marc]

Hi CJ

So with the exercises your physio has recommended and you are noticing a good difference, I would leave these in on both of your workouts. The key is to be able to train pain free and with good execution, which is sounds like you have. What you could do is work on different rep ranges for those two exercises so you have some variety.

For upper back t bar rows are fine. Personally instead of a wide grip cable rows I would opt for a chest supported row to bias your upper back

What are your options for upper chest in your gym?

[Marc]

Celebrating my birthday today and of course it had to be a leg session.

Really good one this morning to start the day. That was after sending check in pics to Kuba this morning. New prep low bodyweight this morning too, so things are moving really well as I head into 2 weeks out from my show tomorrow.

Myself and kerry also went to bb physiques gym grand opening today, repping team gym Leco uk. Great turnout, seen some new faces and also familiar faces too

[Marc]

Hi mate, if you haven’t had a look already have a watch of Jordan’s YouTube channel. He talks through different training splits and exercise selection based on your needs too. It’s a very good resource and a great place to start

[Marc]

Hi guys

I will be dropping my leg day training video on YouTube later this evening, keep your eyes peeled!!

Solid upper session this morning. No progressions on lifts, but a very good and productive session with training performance holding well and some solid posing rounds after. Energy going into the session wasn’t the highest but once I am there and get started in my session I switch it on and get it done. Another step forwards today again with condition, Kuba said we are well on track for where we need to be and my job is to continue to keep on following the plan and executing it which I am.

Myself and Kerry launched our brand new clothing wear yesterday. So happy with how the launch has gone and if anyone wants to check it out / purchase any items the website link is below

https://hecxtn.myshopify.com/collections/all

[Marc]

Hi mate

So if you are in a gaining phase and your bodyweight has stalled for a week, then this would be a good time bump calories up a little from carbs. A small increase to calories for both training day and rest day, so you can see your bodyweight continue to increase slowly to gain lean muscle.

[Marc]

Hi all

Usual rest day for me today this Thursday. My body is welcoming the rest after 3 really good training sessions so far this week.

Check in pics sent over to Kuba today, he’s happy with how visually my condition improves each day, so no changes to my plan for today.

Sports massage at my house today for myself and kerry with muscle matter, another very good treatment – I highly rate her.

A day of client work / admin alongside my 10k steps to complete my day.

Another day to get closer to my end goal for the season!!

[Marc]

I echo what Clare Said, especially based on her experience that would be the approach I would take in your case

[Marc]

Usual weds leg session today. Really good session, numbers up as was weights lifted on some exercises too. Energy felt high and this was shown in training performance. Very happy!

Hunger has felt higher today, so I’m hoping this is where the magic happens with condition coming through some more. Check ins remain daily and constant communication with Kuba.

1 more meal to go today and then off to bed ready to attack tomorrow

[Marc]

Hi guys

So back to business today after 2 higher food days and lower steps. Back to usual TD food – P336g C411g F29g. Steps back up to 10k.

Visuals, Kuba was very happy with how I am looking and well on track to be ready early. Today’s push session was epic, I felt really full after the 2 days of higher food and training performance was good too.

Full session:

Pec fly x3
Incline pin loaded chest press x2
Flat pin loaded chest press x3
Single arm cuffed lateral raise x3
Single arm rope triceps pushdown x3

Posing rounds and planks post workout

[Marc]

Fully agree with upper lower split! Gives you plenty of training volume over your training week and allows you to really prioritise all muscle groups multiple times during the week. Let us know how you get on with this change

[Marc]

First and foremost I hope you are ok. Were you breathing throughout your set and not holding your breath?. This personally isn’t something that’s happened to me, but I’d want to speak In this instance, as a priority with a medial professional about this

[Marc]

Try doing some unilateral leg exercises, using less weight, time under tension and working in a range of movement that is comfortable to you. Also have a conversation with your physio as to whether there are any strengthening rehab exercises he would recommend for you specifically

[Marc]

Hi bud

So my approach here would be keep direct adductor work in, focus on slowing down your tempo and keep going until you reach failure with the weight you are using. Even if that means doing a rep range of 20-30 reps, take it there!!

[Marc]

Hi guys

So after yesterday’s high carb day my bodyweight went up by 1.3kg. No change visually, a little on the flat side but still a little room to get me that bit fresher before we push back on.

Today’s plan of action, 50g extra dry weight jasmine rice added to my pre workout meal, 50g extra cream of rice added to my post workout meal and 50g extra cream of rice added to my last meal of the day. Steps today 7k, so 2k increase on yesterday and also still 3k less than my usual 10k steps.

I trained pull this morning, no ground breaking numbers but a good session still hitting all my rep range targets.

[Marc]

Hi bud

So I’d recommend working on the deeper core ab muscles – rectus abdominis, obliques, and transverse abdominis.

Exercises I’d recommend are;
Plank, side plank, deadbug, palloff press