[Marc]

I agree with what the team have said. When I experienced elbow pain I found removing pressing exercises that hurt helped me / reducing load, shockwave therapy helped but I made sure I planned it away from my upper sessions, if you see a physio for this ask them for some specific exercises to help you rehab

[Marc]

Very good leg session this morning with Karlton. A few exercises we did differently but still spotted each other, but across the board I progressed all lifts and very happy with the numbers. Full session today was;

Seated calf raise x3
Seated ham curl x2
Leg ext x2
45 degree leg press x2
Lying leg curl x3
Adductor x1

[Marc]

I think now your girlfriend has mentioned it you will be more mindful it. The likelihood why you are snappy will based on your emotions, perhaps tired, hungry, over analysing prep. I’d say in these situations try and either take a pause before speaking or simply if you notice a change in your mood take yourself away to a quiet spot and try to regulate your mood to be more approachable so to speak. I think it’s good she has noticed this and you don’t want this to reflect outside your home like at work or at the gym. Even ask her to call you out if were to do it again, thank her, apologise and maybe even explain to her at the time what might have caused that response. She will respect you more for that

[Marc]

Today was a rest day for me. Usual start to my day, client work, morning walk, vacuums and also took check in pics for Patrick today. Even though it’s only 2 sessions back with upper training he’s happy to see the pop in my upper body return so quickly. To be honest, I held onto it well even with no training so I expect to see some good changes here over the coming weeks.

I had a sports massage today which was great, worked on my upper body in the areas that felt tightest the most

[Marc]

I agree with what the team have said especially James comment on it being hard to be sustainable. I’ve done it before back in 2022 running 3 leg sessions a week. It’s hard on the body. I did it for an off season but trust me there were sessions I went into feeling not fully recovered due to training close to failure each session. See how you get on, be mindful of quality over quantity as recover is very important here for overall growth

[Marc]

Second upper session in a row today. Overall the session went well, the only exercise that caused some pain post injections was cuffed lateral raises so I switched this in the end and done dumbbell scaption

Full session today;

Meadow row x2
Upper back row x3
Underhand cable row x2
Scaption db raise x2
Low incline smith press x2
Triceps rope pushdown x3
D handle single arm overhand pushdown x3

Also had a phone call this morning with Nick mc Callum who’s been helping with my training programming / looking at how I can get more range of movement at my shoulder. Today was about reviewing progress / posture and then seeing where we can make tweaks which is a continual process

[Marc]

If you have access to a good physio close by I would book in to get some advice on some specific rehab work you can do for your feet to help reduce pain / stiffness and to keep good flexibility so that you don’t seize up from wanting to move less from pain. I’m not sure if it’s an option for feet, but I have a non steroidal injection for my osteoarthritis for my shoulder called toradol which is Amazing for pain, so maybe a question you can ask when you next go to your hospital appointment

[Marc]

Successful upper session completed which is definitely a bonus after not being able to train upper for a few weeks now since my injections. No pain at all during training but also mindful not to go crazy heavy and knowing shoulder does feel a little achy when not training… but today’s a good sign and can push on from here.

Exercises today;

Seated chest support row x2
Single arm cable d handle row x2
Single arm plate loaded pulldown x2
Meadow row x3
Db concentration curl x3
Ez bar cable curl x3

[Marc]

So in my earlier years of training I did just about every version of forearm exercises – dumbbell hammer curls, barbell reverse curls, dumbbell hammer curls using a preacher curl bench. When I train my forearms now I would stick to dumbbell hammer curls and work in a rep range of 10-15 reps with 2 sets as it’s a strength Already for me. I wouldn’t advise doing more than 3 sets as I think that’s more than enough

[Marc]

Hey Marc I know you say you dont talk about what you take or how much!

But just curious your thoughts on how often to do PED injections? Do you like EOD, daily or is just doing them 3x a week like on monday, Wednesday and Friday fine?

Hi Nick, I micro dose daily and have done for some time I find I feel better within myself with levels being more stable doing this

[Marc]

No training for me today, resting up body due to shoulder, all being well tomorrow I will be getting in my upper workout as it will be 2 weeks post shoulder injections. Today myself and kerry where at our first gym event with our clothing brand HECXTN which went down really well today at a local gym in Leicesters 15 year anniversary of being open. Great feedback from people buying the clothes both old and new customers which is very rewarding for us to get a good return and positive comments. All meals gone in, it’s now 7:20pm not far from bed now

[Marc]

I’ve used one at times but in all honesty although it’s useful in the sense of being mindful of core control I believe breathwork and practicing vacuums and breathing through rib cage and not stomach is far more helpful. This carries over into training too and day to day movement to keep this mind muscle connection. This is why I am doing vacuum classes this off season to help me be more aware

[Marc]

Very good leg session today. Solo session close to home, happy with the numbers hit strength is definitely on the rise.

Full session today was;

Adductor x2
Lying leg curl x3
Leg extension x2
Hack squat x2
Seated leg curl x2
Standing calf raise x2

[Marc]

This isn’t something I have seen. I personally wouldn’t be eating at maintenance if my aim was to grow.

[Marc]

Rest day for me today, after 2days straight training. Honestly raring to ramp up my upper body training as my energy is good and want to push on, I think a few more days and my shoulder should be good to go after the injections.

Today client work, morning walk outdoors, haircut / mobility, sorting out hecxtn clothing range ahead of a gym open day this Saturday . Going to start looking into working / learning my dji pocket osmo to start getting more content out.