[Marc]

Used them in the past but not recently. I’ve been using alchemia (info on this app for them) and I’ve been getting on good with this lab

[Marc]

Upper 3 – push workout today. Really strong session followed by posing rounds. Training performance feels great currently then post training it’s all about managing recovery as my body then feels it, but this is part of the process finding it still in session.

My full session today was;

Pec deck x2
Low incline smith x2
Flat chest press x2
Single arm cable lat raise x3
Triceps z-bar pushdown x3
Over the shoulder triceps ext x3
Abductor machine x3

[Marc]

Phone call from Patrick this morning after my check in. He’s really pleased with current look, when comparing pictures from 3/4 weeks ago at this same bodyweight I am noticeably a lot harder and leaner so it’s great position to be in.

Training session today was upper 2 – full upper session and training performance again today was flying and posing round videos sent over to Patrick post workout. Fasted check in compared to post workout we always look to see what the body looks like and with water, salt and food the look improves a lot. The work continues

[Marc]

Hi guys

Really good leg session yesterday. Rest day today, look full in my pics today and dryer which Patrick pointed out. Bodyweight last 3 days has been in the 119kg mark so it’s holding around here after some days where it was spiking up above 120kg. I have my youngest daughter today so a chilled day with one more lot of 30mins walk to do on my walking pad today

[Marc]

Have you dropped alchemia message ?

+44 7377 231152

[Marc]

I think you can take pqq, urolithin a along side mots c to help protect and stimulate growth of new mitochondria

Agree with Haider, I did this during my off season and felt amazing

[Marc]

Don’t waste it lol you will be all good

[Marc]

Morning guys

Not a great night sleep for me last night, in bed at a good time but body didn’t play ball. Anyway after yesterday’s high food day my bodyweight only increased by 0.3kg so again shows even though more calories I’m still in a deficit. Back into lower kcals today.

My posing new posing trunks for the season arrived from iron monkey yesterday and they look fire!!

I’ll be hitting legs today local, today I’ll adjust my session and do less exercises but still enough to stimulate entire lower body;

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

[Marc]

I would deffo take it how hilly said, that’s how I take mine pre training

[Marc]

New prep low this morning 119.4kg, new low by 0.2kg. Higher kcals food day went in today, went down a treat lol tbjp custard cream is the one, when I am lower kcals I have oats and not cream of rice so was nice to have that in 2 meals today.

Patrick is very very happy with my look, condition, dryness, and the size I am holding onto also. Another 7-10 days and I will be there so it’s exciting to see the changes daily.

Training today was back and biceps, really strong session and I have posted this up on my IG page if anyone wants to see the exercises I did today.

1 more meal to go, call with kerry shortly then off to bed.

[Marc]

The sharpest I have looked today and Patrick agreed. Bodyweight hasn’t shifted downwards holding around the 120-120.6kg mark but the look is improving and that’s the priority getting leaner and holding onto muscle. That being said I’m flat for me but it’s part of the process when getting in shape. Rest day, so lower kcals today. Sports massage, posing, 2 x 30mins walk and client work making up my day today. Keep chipping away little by little and controlling the variables as and when needed based on Patrick’s feedback / plan.

[Marc]

Ok so this could change things based on you saying you compete in men’s physique. What training split were you doing previously? Do you have a timeline in place for when you will next compete?

[Marc]

Agree with the guys here. You will likely finding watching Jordan’s YouTube videos on setting up this training split beneficial to give you some insight into how you could structure this training plan

[Marc]

Check in today with Patrick, visibly tighter through my midsection. Bodyweight was the same as yesterday even with the slight increase in calories yesterday. Lower kcals today for my push session and rest day tomorrow, then we will see where things are at come Thursday. Better nights sleep yesterday, just over 7hrs30, business as usual today another chance to push on in prep.

[Marc]

Not a great sleep last night, woke up so many times and up early also. Anyway, bodyweight still around the 120kg mark, today lower kcals except pre and post workout meal which will be higher kcals today, to give things moving forwards.

Training session today will be upper 2;

Chest supported t-bar row – x2
Single arm pulldown- x2
Rear delt row x2 /
Cuffed cable lat raise x2
Low incline smith chest press x1
Single arm d handle pushdown x3
Db conc curl x3

Cardio 6 mins stairmaster post workout and also posing rounds too. Tired feelings don’t matter, I’m seeing the changes and I know I’m close so business as usual!