[Marc]

Be mindful here when doing rdls it’s a hip hinge exercise so your lower back / erectors will be worked. Be mindful to keep a braced core throughout to limit and lower back pain

[Marc]

Progress in lifts here I would only say is relevant if your physique is progressing. If you aren’t seeing progress on your physique I would strongly consider changing your rep ranges. If you are training for bodybuilding these low reps won’t be sufficient. If you want to do powerlifting then by all means continue as you are

[Marc]

Well… new prep low today. 0.7kg down from me previous lowest bodyweight landing me at 119.7kg this morning. Kuba said no steps to today, try to keep them as low as possible and also an extra 125g of carbs from rice and cream of rice going in today across my 5 meals.

I trained legs this morning, very good session followed by posing rounds. Posing rounds felt tough today but these are the rounds that need to be done even on days where energy is down.

Moving at pace with no changes. Check in tomorrow so I will see what Kuba says then

[Marc]

Something i would think about here is trying to maintain a strong core / bracing position. Sometimes if foot position isn’t comfortable or using too much weight then your back might round which would then cause lower back pain so I would record your sets and look to see if this happens. If so lighten the weight and adjust feet position if needed

[Marc]

Usual Thursday rest day for me. Check in pics taken today for feedback tomorrow, some feeling done today to announce a new sponsor of mine, in person posing client, client work.. all round a busy but productive day. Oh and a new prep low by 0.1kg today bodyweight was 120.4kg. Deffo feel like my body is responding fast recently with no changes other than a high food day last week Sunday

[Marc]

Hello mate, when you lift the weight on the leg ext do you watch your posture of chin and neck?

Don’t put chin too up or down, keep it normal and look in front of you, otherwise you create tensions into it and cervicales

I usually push my neck down if you know what I mean and I think that’s what causes it, but for now I needed help how to decrease the pain[/quote]
This sounds like a form issue that’s breaking down. I’d say to keep your head in a neutral position to avoid the neck pain you are feeling

[Marc]

Very good leg session this morning. Progress across every lift from last week and this was the second week with me doing slightly lower training volume, so I’m pleased to be progressing and setting new numbers in this session.

Full session was;

Leg ext x3
Hip leg press x3
Lying leg curl x4
Toe press x2

[Marc]

You go to the gym for you. Lock in and get your workout done. Simply tell them you are training, I will catch up with you at another point (that’s if you want to) when you are not training. If they need advice, direct them to a PT at the gym or tell them to look into online coaches. People will soon respect your time!

[Marc]

Lowest bodyweight of prep so far today, weighing in at 120.5kg. I could feel a weight drop coming, yesterday with me getting back to baseline food and also higher steps I felt really lean before going to sleep. Check in feedback from Kuba today he’s very happy with how I am looking. No loss of fullness, but a huge step forwards in condition. No changes to plan, business as usual. Again I can’t stress how well Kuba is at managing my body from a fatigue standpoint and the results are showing.

Today was a push session for me and it was really good. It was filmed for my YouTube channel, so watch out for when that drops!

[Marc]

Hi mate,

I’m sure everyone in the forum will have a different approach, but mine involves slowly bringing food back up, typically 200cals per week via carbs. If training, the scales and/or visuals improve/go up, then I tend to stay there. In a dieted state it won’t be long before a change is made so during my last reverse the longest I went without a change was 2.5 weeks. Cardio tapered down by 5-10 minutes depending on where it ends up at, as well as tapering down PEDs (I know some don’t bother with this). Also, I don’t know the severity of your diet, but I like to give my gut a break from high protein for the duration of the reverse, so I’ll pull out 50-75g of protein and replace the calories with carbs as well. Once the reverse is done I’ll put protein back up.

I fully second this approach, this would be my preferred method too. Just to add to this, a little extra veggies without going overboard will help too

[Marc]

I always say with all poses, what feels most natural to you but also shows your strengths / hides an glaring weaknesses. The likelihood is then you will present your best physique in the most comfortable way and the judges / crowd will feed of your confidence which is key

[Marc]

Back to business today, steps at my usual 12k but no diet changes just yet. Kuba is a master at this, knows when to push and pull perfectly. Pull session this morning and it was a very good session followed with posing rounds like always with my training partner. I’ve got a deep fire inside me to keep ticking of each day with intent to bring me closer to my goal of winning my first pro show in Italy this year and qualifying for the Olympia. Head down and keep chipping away!

[Marc]

Are you tracking your daily steps? If so I’d look to adjust that a touch higher and then reduce your cardio time down, prioritise sleep and then done some cardio post workout if needed

[Marc]

Joint lowest bodyweight on prep today, down 0.3kg from where I was yesterday. Feel pretty smashed today, Kuba has said keep steps 6k maximum and an extra 125g carbs added today between cream of rice and jasmine rice over 4 out of 5 meals for my rest day food plan. A little reset to help get me fresher ahead of what will be a big week coming up of taking a step forwards in prep

[Marc]

Amazing day today, guest posing at the MK coaching regional show at the 2brospro show today. Great to get some stage time, dust off the cobwebs and showcase my current physique. After the guest pose, it was into the gym to train legs as there’s work to be done. Steps were to be kept at a minimum today. Next week Kuba will be turning the heat up to make sure we are on point come show day, can’t wait !!!