[Marc]

The joint stack covers all basis, but if limited I swear by join-in and highly recommend this

[Marc]

Hi guys, so yesterday Kuba said to have a slight pull back on steps 7k instead of my usual 12k… I still managed to rack up just under 10k as you do lol. Legs felt smashed yesterday after legs on weds and still feel them a bit today but it was back to business with 12k steps today. No changes to my plan but Kuba wants to see my glutes in more over this next week so let’s see what happens between now and next check in on Tuesday. Had a really good upper session today followed by posing rounds / practicing my posing routine ahead of my guest pose at the 2brospro mk classic next Saturday which I am really looking forward to doing

[Marc]

Morning all, new bodyweight low this morning 0.1kg down from yesterday’s previous low – so I am now 122kg. Had a pretty crap sleep last night, in bed for over 8 hours but only just over 6hours total sleep. Fair to say I don’t feel that rested today. Check in pics taken this morning and sent over to Kuba. I wait for his feedback / direction for today. Rest day, so that means client work / set ups, haircut and going to nip to see my parents today. I had my sports massage yesterday late afternoon so I won’t be having 1 today

[Marc]

Jordan is right, do the bro split as it works for your routine and that’s most important. Define optimal? Optimal to me would be training as opposed to not training, so you doing a bro split and still working on your own goals is optimal. There is no right or wrong training split, do what allows you train around your lifestyle and also brings you enjoyment! That’s optimal

[Marc]

Clare has hit the nail on the head and covered the key points here. To add I would make sure you are spreading your meals out evenly throughout the day and also thinking about foods that aid digestion too, such as pineapple. Short walks between meals will further aid digestion too

[Marc]

Full send leg session today, recorded for my YouTube channel. Progress across the board, I won’t say much more on that but look out for the video dropping some point in the next week.

New low bodyweight today, 0.2kg down from yesterday landing me at 122.1kg. Check in pics will be taken tomorrow a day ahead of normal for direction from Kuba. Currently 0.8kg down on average compared to last week, my body is very responsive right now … we keep it moving

[Marc]

Small check in today. Joint lowest body weight again seen today at 122.3kg. Can see some new lines appearing and definitely looking leaner. Nice to see the changes visually it adds that little more fire! Today’s session was push, some numbers progressed, some matched or slightly down but overall a good session. Posing rounds / mobility done post workout. Feeling a little tired today, but it comes with the territory but no time to dwell crack on, business as usual

[Marc]

Hi mate, a barbell row isn’t essential no. It’s important to work with your body. A t-bar row would be a good replacement for the barbell row, I would advise using a chest supported t-bar row to help keep you braced better and take any session of your lower back which you had mentioned

[Marc]

You are only a few weeks into prep there shouldn’t be any reason to be taking your training volume down already, it’s way too soon. In terms of recovery are you getting enough sleep each night to help overall recovery?

[Marc]

Hi Marc, hope you’re keeping well.

Do you have an example of your leg training while you were recovering from shoulder surgery

How long did you wait after surgery before going back to the gym?

Did you train your good side while recovering?

How long after the surgeries would you say you were back to normal training?

Hi Luca

I’m ok thanks, hope you are too.

Exercises I did where;

Leg extension

Seated leg curl

Leg press

Adductor

Toe press

So yeah I still trained my shoulder that didn’t have surgery on and I trained it as normal with weight I would use.

I was back in the gym a few weeks after my keyhole operations.

It was maybe around 6-8weeks id say back to training how I would want, but I still had limitations due to the complexity of the osteoarthritis in my shoulder.

Everyone is unique, so I think it’s important to speak with your surgeon / physio to find out the best protocol for recovery [/quote]

That’s helpful, thanks Marc![/quote]
You’re welcome mate

[Marc]

Half way point in prep, a new week and same focus and drive to be better than the week before. Another opportunity to take me closer to my goals for the year. Started my training week with pull and then posing rounds after. Feeling good and it showed in my session.

Usual exercises for pull

Prime row x2
Single arm row x2
Single arm pulldown x2
Upper back pulldown x2
Seated rear delt row x3
Db preacher x3
Single arm cable curl x3
Planks x2

[Marc]

Hi Damian

It’s good you went to see the physio. In this scenario I do think the best cause of action for yourself is to relay this information to your physio. It’s important that person is aware and you fully understand the protocol and reasons behind what you are doing. This will bring the best results for yourself

[Marc]

Hi Marc, hope you’re keeping well.

Do you have an example of your leg training while you were recovering from shoulder surgery

How long did you wait after surgery before going back to the gym?

Did you train your good side while recovering?

How long after the surgeries would you say you were back to normal training?

Hi Luca

I’m ok thanks, hope you are too.

Exercises I did where;
Leg extension
Seated leg curl
Leg press
Adductor
Toe press

So yeah I still trained my shoulder that didn’t have surgery on and I trained it as normal with weight I would use.

I was back in the gym a few weeks after my keyhole operations.

It was maybe around 6-8weeks id say back to training how I would want, but I still had limitations due to the complexity of the osteoarthritis in my shoulder.

Everyone is unique, so I think it’s important to speak with your surgeon / physio to find out the best protocol for recovery

[Marc]

122.3kg upon wake today, my lightest bodyweight so far in prep 0.3kg from my previous lowest weight which I haven’t seen for a few weeks. Visually I felt like this was coming, I’ve seen my physique start to really look leaner and today the scales show it. I have to give props to Kuba once again as he never makes changes unless absolutely necessary and this is where it’s so valuable to have a coach like him but someone who also knows my body. Happy but not content, the work continues!

[Marc]

Lots of good points from the team here. If you are someone who competes I personally would want check in pics from every pose and also a video sent in HD quality. This is for comparison purposes but also so I can give feedback from posing to create good habits for the client to treat it like they are on stage – you can’t get that from check in pics