[Marc]

Taken today as a rest day, it should have been legs today quad dominant but my sleep was trash for some reason. I’ll drop down to 4 days training this week with 1 leg session instead of 2 and keep tomorrow as a normal rest day.

Client work ticked off this morning. The rest of my day is being spent with my youngest daughter and kerry, perhaps a trip to the cinema – will see what my daughter wants to do 🙂

[Marc]

Agree with both of the comments above.

[Marc]

Week 3 on my new training set up and the first time I’ve hit this session with Karlton since we linked back up a few weeks ago. I did a few exercises different to him as it feels more comfortable for my shoulder.

Overall session felt really good. Really happy with not only training performance but energy levels too. The last few weeks I’ve added back into my supplements stack Urolithin A – Mitochondrial Support Stack from Proforma peptides 3 caps AM and 3 caps PM and I’ve noticed a big difference in how I feel with energy and focus.

My full session today was;

Single arm nitro row x2
Upper back chest supported row x2
Underhand lat pulldown x2
Shrugs x2
Rear delt face pull x3
Cable incline preacher curl x3
Single arm cable curl facing stack x2 + 1 extra set right side only

[Marc]

Solid first session of the week today. Training performance is really picking up and I can really notice the difference across my lifts. Into the 3rd week now training back at the gym where I feel helps me to progress the best with the kit they have.

I’ve also decided now’s a good point to add in some cardio. There’s always mix feelings / view that steps is enough so that you are sedentary and I do agree with that. But for me, I’m thinking what can I do in addition to help Meg cardiovascular health and that requires more than just walking.

Started today with intervals on the air bike post workout. 1min on followed by 1 min off – total of 10 mins. For now I’m planning to do this 2 times a week after training upper body. Time wise / frequency I’ll monitor to see if it needs adjusting but it’s a start point.

Full session below;

Vacuums x3 rounds

Pec deck x3

Pin loaded incline chest press x2

Neutral grip flat chest press x3

Seated triceps dips x3

Single arm cable lat raise x3 +1 extra set right side only

Single arm cross body triceps ext x3

Always makes you feel mentally better with cardio especially HIIT added in 🙂 sounds a good session today mate [/quote]
Completely agree with you mate!

I think it’s a love hate relationship. Don’t necessarily want to do it, but once it’s done feel so much better for it. I’m looking forward to keeping this consistent and I know there will be great crossovers / benefits with cardiovascular health but general endurance with training sessions too.

[Marc]

You could try Alchemia

https://alchemiaplus.co.uk

[Marc]

Solid first session of the week today. Training performance is really picking up and I can really notice the difference across my lifts. Into the 3rd week now training back at the gym where I feel helps me to progress the best with the kit they have.

I’ve also decided now’s a good point to add in some cardio. There’s always mix feelings / view that steps is enough so that you are sedentary and I do agree with that. But for me, I’m thinking what can I do in addition to help Meg cardiovascular health and that requires more than just walking.

Started today with intervals on the air bike post workout. 1min on followed by 1 min off – total of 10 mins. For now I’m planning to do this 2 times a week after training upper body. Time wise / frequency I’ll monitor to see if it needs adjusting but it’s a start point.

Full session below;

Vacuums x3 rounds
Pec deck x3
Pin loaded incline chest press x2
Neutral grip flat chest press x3
Seated triceps dips x3
Single arm cable lat raise x3 +1 extra set right side only
Single arm cross body triceps ext x3

[Marc]

Sounds like you are in a great place physically and mentally, that’s great to read your return has gone so well for you. Keep the fire you have and the epic work you have started

[Marc]

Rest day for me today. Big sleep last night over 8 hours and a nap today (not had a nap for a while) but definitely a welcomed today.

Morning walk with kerry to start the day, did some admin work and picked up some food shopping and went to see my parents this evening too.

Been a chilled day really, not far from sleep now ready to attack the incoming week

[Marc]

Have you added in any fruits and veggies?

Fresh pineapple, berries (blueberries, strawberries) , melon, kiwi, spinach, Mediterranean veg

[Marc]

Solid end to my training week today. Posterior chain done and dusted this morning with Karlton. Lifts progressed across the board this week training and goal now is to keep building this momentum.

My full session was

Lying leg curl x3
Hip thrust x2
Single leg seated ham curl x2
Standing calf raise x3
Upper back chest supported row x2
Single arm cable pulldown x2

[Marc]

Morning training session ticked off today push with arm top up also. Another great session today with Karlton. Strength is good, recovery is good and mindset is in a great place.

Full session today was;

Pec deck x3

Seated chest press (overhand grip) x3

Incline pin loaded chest press x2

Single arm cuffed lat raise x2 + 1 extra set Right side

Z-bar pushdown superset db hammer curl x2

Single arm over the shoulder triceps ext superset

Nytram single arm bicep curl x2 + 1 extra set Right side

Training ticked off, some more steps to get in between meals and a few appointments making for another productive day.

Glad things are going well Marc. Also saw your instagram story with the coffee situation , a lovely guesture[/quote]
Thank you Greg, hope all is well your side too? Really appreciate that mate, really goes to show it’s the small gestures that can really go a long way

[Marc]

Are you talking about the product from Proforma peptides?

[Marc]

Morning training session ticked off today push with arm top up also. Another great session today with Karlton. Strength is good, recovery is good and mindset is in a great place.

Full session today was;

Pec deck x3
Seated chest press (overhand grip) x3
Incline pin loaded chest press x2
Single arm cuffed lat raise x2 + 1 extra set Right side
Z-bar pushdown superset db hammer curl x2
Single arm over the shoulder triceps ext superset
Nytram single arm bicep curl x2 + 1 extra set Right side

Training ticked off, some more steps to get in between meals and a few appointments making for another productive day.

[Marc]

I agree with the above comments here. You ideally want to keep away from any exercises or movements which cause your stomach to bulge / hernia pushes out. It will likely mean you have to train using lighter weights but for the time being until your operation this would be the way to approach training

[Marc]

Rest day for me today. DOMS this week no where near like last week after 3 days straight training so big improvement here with my body getting used to change in training. Sports massage this morning and also client work, and walk outside to start my day.

Off to meet Kerry’s parents shortly who have come to see us this week and it’s her mums bday also. Then later today I will see my parents as they are celebrating their anniversary, 49 years today!!