[Marc]

Rest day for me, deffo much needed. Recovery boots on, steps 12k ticked off and some downtime with my daughter and kerry binge watching Harry Potter 🙂

Posted up a new YouTube vlog video to my channel today of my highest carb day earlier this week and a day in the life of what I got up to on my rest day also

[Marc]

Hi Luna

You made an interesting point at the end of your comment about taking measures outside of training to enhance your recovery.

What is your sleep like? What is your hydration like? How long have you been running this training split for? When was the last time you had consecutive rest days / de-load?

[Marc]

I agree with kerry. To add, I would focus on working on stomach vacuums also to help with smaller waist but also core control

[Marc]

Hi bud

I agree with all of the comments above. To add I would look to make adjustments elsewhere instead of going zero carbs. For example, increasing – daily steps, cardio time x days a week, lowering training day and rest day food where needed. 6 weeks out on zero carbs will be rough for anyone, this wouldn’t be an approach I would advise

[Marc]

Do what works for you and your schedule.

Choose foods you enjoy and digest well.

Ensure you hit your macro/ micronutrient and fibre needs.

This would be my answer also, as it really comes down to what is most realistic for you and your routine / what food sources you enjoy and digest good with your calories and macros

[Marc]

Last session of my short training week after coming back from my de-load. Usual lower session today and what a great session, hit good numbers and felt great finishing my training eeek strong.

Exercise today;

Seated ham curl x3
DB RDL x1
Leg ext x1
45 degree leg press x2
Pendulum squat x1
Toe press x2

2 posing rounds post workout.

Family day / weekend now so no doubt mine and kerry’s steps will be racking up keeping my daughter entertained lol

[Marc]

Very good push session today, the fullness during and after my workout today was insane. Definitely the extra food doing bits. Other than the fullness strength was good today, hitting solid numbers across all of my lifts.

Every sessions counts so much, my training partner Karlton has a very good way to get inside of my head just at the right time within sets and it’s definitely of benefit as I then find another level.

Full session today;

Cable pec fly x3
Low incline smith press x2
Seated chest press x3
Lying cuff lat raise x3
Cross body triceps ext x3

Posing rounds

Today I was also back to full steps at 12k

[Marc]

A de-load is something that can be pre- planned within your training blocks or simply used when you are in tune with your body and you know it’s time to pull back and take a rest. Common signs are not being able to progress lifts, joints hurting, lower motivation going into sessions… the list could go on. There will be a need even if your volume being what it is especially if you are training to failure or close to failure each session. For me 6-8 weeks is the sweet spot for when I need a de-load. Find out when that it for yourself based on the above points I’ve mentioned

[Marc]

The best way I can put it is there is more than one way to skin a cat. What works for him, works for him. Could he perhaps train in a more “optimal way” I would argue yes, but equally he’s making progress. I think it’s important to find what works for you, even if it’s different to the majority and then get after it with intensity, commitment and focus then progress shouldn’t be far off.

[Marc]

Hi bud

So the first question is have you tried the above yet? If so how long have you done this training plan for and how is your physique progressing? How many sets per exercise are you doing also?

[Marc]

First session back today after a 4 day de-load. Felt good to be back in the gym after some much needed rest and now it’s full focus to finish the job and get peeled.

Steps today are 8k not back up to the previous 12k just yet. With food for now, I am back to my previous training day and rest day food plan before the diet break and de-load.

Solo pull session today close to home, full session was:

Chest supported t-bar row x2
Single arm Cybex row x2
Single arm plate loaded pulldown x2
Upper back pulldown x2
Seated rear delt row x3
Db preacher curl x2
Standing cable bicep curl x2
Plank & side plank x2

[Marc]

I wish you all the best with your recovery. Are you limited with movements? Can you do bodyweight exercises also? Have you had a think of putting a routine together yourself based on what you are capable of doing?

[Marc]

I agree with the above comments from the team.well done with what you have done so far. To see further progress reduce food down and increase cardio. If you dont track your daily steps outside of your cardio then I would track that and use that as a way to increase your daily expenditure

[Marc]

0.2kg weight drop overnight after my food was increased yesterday and that puts me at 0.5kg of my lightest bodyweight so far this prep. That’s with me no weight training but steps reduced to 7k. Pics and daily tracker info sent over to Kuba this morning. He is very happy with how I am looking and today will be the last day with no weights, which will make 4 days no weighed and 5 days higher food.

I am vlogging today so watch out for that dropping on my YouTube channel in the coming days.

Very happy with how my body has responded with the rest and additional food. Kuba’s attention detail is very good and the plan moving forward needs to drastic measures from here so it’s very very exciting. I’ll update you all tomorrow with the direction from tomorrow onwards

[Marc]

Work across various reps ranges to recruit different muscle fibres and to challenge your muscles to adapt and grow. For example
RDL – 7-10 reps
Leg extension – 12-15 reps
Leg press – 8-12 reps

Also if you have a top set / back off set approach style to training the first set could be a heavier weight and less reps and the second set a lighter weight with more reps