[Marc]

Hey Marc,

if you don’t mind me asking — when you were dealing with your shoulder injury and mobility issues, what kind of exercises / stretches / mobility work did you do?

Anything you’d really recommend?

(If you’ve already shared it in your training log, I’ll go look it up there.)

Thanks for your time!

Hi mate,

So the rehab exercises I did is logged on my YouTube channel, you will be able to check out what I did there, I hope that helps

[Marc]

Back to business today, steps back to usual 12,000 daily. Bodyweight on average is down 1.1kg this week compared to the week before last so a good steps forwards here. Feeling a little more tired now but there’s work to be done and I will keep following the plan. A day out today with kerry and my two daughters, I took us all out to play mini golf, really nice day

[Marc]

From experience having undergone two shoulder operations, any pain you experience go and get it checked out my a private physio. If you think it’s serious make sure you get some private medical insurance and don’t go to see your doctor about it so that you are covered should you need any further investigations. Hope it’s nothing serious and you get sorted

[Marc]

Last session of the weeks ticked off today. Felt tired going into today’s session, relayed this to Kuba and today pulled back on steps to wherever they land. Leg session energy was down but the work got down and that’s what counts. I’ll send over my bodyweight to Kuba tomorrow/ update on how I’m feeling and then we will go from there.

[Marc]

I would go with the second option personally. Easy digesting carbs post workout having the COR, whey and fruit, then a more solid meal pre bed with the extra fats will mean protein is digested slower and gradual release of amino acids into your bloodstream

[Marc]

Really good day yesterday at the MK Team meet up. Great to not only hear Ruff Diesels story but also has the chance to pose next to him also. I trained upper today and it was filmed for my YouTube channel so look out for that video dropping in the next week, oh and I will likely drop some pics from post workout on IG later on too

[Marc]

This is where I feel doing what works best for you outweighs anyone else’s opinion. It sounds like you have found your sweet spot with maximising your training. Use this to your advantage and don’t change a thing!

[Marc]

I agree with Clare, if you are against time ensure it’s heated properly and you will be good to go

[Marc]

Rest day for me today. Morning steps, check in pics taken for feedback from Kuba tomorrow and client work ticked off. Bodyweight is 0.1kg up from yesterday’s weight which was a new low even with 80g carbs added to my usual training day food. I do feel more tired this last week, but it comes with the territory. Heading with kerry currently to the MK team meet up held by Kuba and Meg, looking forward to that

[Marc]

I agree with the guys. You have a good foundation, but don’t sell yourself short getting on stage when you can get leaner still

[Marc]

Another new bodyweight today, 0.3kg down on yesterday bodyweight. Repeating the same food as yesterday with the additional 80g carbs coming from cream of rice. Minimal steps today also. Leg session today was very good, progressed all lifts and definitely gave it 100%. Definitely felt tired after my session, but during the session it was about taking the progressions that I set myself. It’s funny because the last time I did this session last week Wednesday I was 2kg heavier. It goes to show what the mind is capable of when you truly lock in

[Marc]

Another new bodyweight on prep this morning, 0.6kg down on yesterday’s previous low weight, making that 1kg down in 2 days. Mini check in to Kuba today with pics / feedback on how I’m feeling and yes increased 80g cream to my training day food. 50g added post workout and 30g added pre-bed. Visually I can see I’m looking flatter but condition is coming through and this is all part of the process. Either way, my job remains to follow the plan set out my Kuba and I’m very happy with how things are moving from minimal changes to the plan. Update tomorrow again to him with bodyweight and we will see what tomorrow brings

[Marc]

Yes that’s absolutely fine. You are eating good quality protein which is the key here, so no real need to change anything here

[Marc]

Here we go, new low bodyweight on prep this morning. After 4 days in a row my bodyweight holding at my previous lowest bodyweight, today saw me drop 0.4kg putting me at 124.2kg. I could feel it coming to be honest, yesterday was the first day I felt like I was really on prep. All step forwards in the right direction.

Going to hit a pull session today at a different gym close to home because my usual gym doesn’t open until 10am because of bank holiday :/

[Marc]

4th day in a row now same bodyweight. Today was the first day where I could say I really felt some prep feels with energy down compared to normal. Now entering week 6 of prep, normally the sweet spot for my body is a de-load is around the 5-6 weeks mark so let’s see how this week goes. Either way things are moving in the right direction and that’s exactly what’s needed. Some client work done today, along with a chilled afternoon / evening going round my training partners house to celebrate his son’s first birthday. Off to sleep pretty soon, deffo ready for bed