[Marc]

Great leg session this morning to round of my Training week. I’ve not hit this leg session at this gym for a few weeks with me being away / routine being different. Reset some lifts for that reason but had a very good session.

Full session was;

Seated leg curl x3
Db rdl x2
Leg ext x1
Nytram leg press x2
Pendulum squat x2
Seated calf raise x2

[Marc]

Pre bed for me also

[Marc]

I agree with all the comments above. I personally use a cpap machine and this helps me a lot

[Marc]

Second diet change of prep today just over 4.5 weeks in;

Training day 196 calories removed
Rest 461 calories removed

I knew a change would be coming soon and I’m here for it. I’m in a good spot for prep and I’m for this next push for condition – bring it on!

[Marc]

Mast e has been fine to still get, I know primo especially 200mg has been very hard to get. Definitely only go with suppliers you trust because there’s a lot of fakes about at the moment. I’d start to stock up where you can though, maybe you need a few different accounts to order from lol

[Marc]

Morning guys, up and out getting my steps just after 5am. My bodyclock is waking me up stupidly early. Not necessarily a bad thing today, rest day but I have a physio appointment at 9am and it takes 1hr30 to drive there, so at least I can get the first block of my check ins ticked off before I leave. I’m going to vlog today so you can see the reasons why I am going to the physio today and the next steps based on his advise to help me moving forwards.

[Marc]

Morning guys

Massage yesterday seemed to have helped ease some of the pain I’ve been getting in my right elbow / forearm area so that’s definitely a good thing.

In for legs this morning after 1 meal (chicken, jasmine rice, pineapple).

I had a really good session, strength feels in a nice place, progress on all lifts.

Full session was;

Leg ext x3
Hip press x3
45 degree single leg leg press
Lying leg curi x4
Toe press x2

[Marc]

Your t3 is below the normal range, so you could increase this. If you are also taking growth this will down regulate your thyroid markers alongside dieting so increasing to what you suggested would assist you here

[Marc]

Did you get any bloodwork prior to starting prep and how long have you been on prep for? Bloodwork is always a good indicator as to how much you may or may not need when it comes to thyroid medications. If getting leaner is the goal it’s not always a case of adding more, but more so adjusting food lower, steps, cardio etc

[Marc]

Linked back up with Karlton today, in for a push session. Very good session today, strength is definitely on the rise and either progressed or matched most lifts from last session.

Full session today was;
Pec deck x3
Low incline smith press x2
Seated chest press x2
Lying cuffed lat raise x3
Cross body triceps ext x3
Seated triceps dips x2

Been getting some elbow pain the last week or so, last night it really disturbed my sleep. I’ve got sports massage shortly today and also shockwave on it on Thursday. This seems to flare up every so often just on one side, not sure why.

Small check in feedback today no changes to plan just yet, will re-assess on Friday when I next check in

[Marc]

3rd day running my bodyweight has held at 125.1kg, small check in tomorrow with Kuba so I will see what his feedback is. Solo pull session today, I trained later due to taking my daughter to her work experience this morning. I had a really good session, I trained closer to my house today so a few different pieces of kit but the same level of intensity / exercises.

Overall happy with how things are moving into week 4 of prep. I feel a diet change might be coming soon, but I will leave that to Kuba as and when that happens

[Marc]

Hi Louis

I was working around 5 reps for flat dumbbell press and now doing 4 reps

I lose about 1 reps now for every 1kg increased

I was thinking to maybe go back to 40kg dumbbells and try get it for 8-10 reps and see how it goes from there

Currently on 45kg for 3s atm

What’s the reason for working in such a low rep range? I would definitely agree with your comment of going back to working in a higher rep range. Only when you reach that top rep range, let’s say 8-12 and you hit 12 reps for a few weeks then think about increasing the weight and repeating the same process again

[Marc]

Hi Luna, I can’t seem to see your sessions have you uploaded them? Or is it is possible to type them out (copy and paste them into the thread)

[Marc]

Fully agree with the comments from the team above. To add try to also ensure you maintain a strong core for bracing (remaining stable throughout your lifts) following the above advice with breathing

[Marc]

Mornings guys

Day of travel today, heading back from Cornwall with kerry after a few days away it definitely wasn’t a holiday business as usual with clients, training, being on prep etc but all the same routine just in a different area with gym Leco uk. The drive will take around 5 hours likely more 7 hours with stops along the way and also getting steps in between the stops too