[Marc]

Very good push session today, the fullness during and after my workout today was insane. Definitely the extra food doing bits. Other than the fullness strength was good today, hitting solid numbers across all of my lifts.

Every sessions counts so much, my training partner Karlton has a very good way to get inside of my head just at the right time within sets and it’s definitely of benefit as I then find another level.

Full session today;

Cable pec fly x3
Low incline smith press x2
Seated chest press x3
Lying cuff lat raise x3
Cross body triceps ext x3

Posing rounds

Today I was also back to full steps at 12k

[Marc]

A de-load is something that can be pre- planned within your training blocks or simply used when you are in tune with your body and you know it’s time to pull back and take a rest. Common signs are not being able to progress lifts, joints hurting, lower motivation going into sessions… the list could go on. There will be a need even if your volume being what it is especially if you are training to failure or close to failure each session. For me 6-8 weeks is the sweet spot for when I need a de-load. Find out when that it for yourself based on the above points I’ve mentioned

[Marc]

The best way I can put it is there is more than one way to skin a cat. What works for him, works for him. Could he perhaps train in a more “optimal way” I would argue yes, but equally he’s making progress. I think it’s important to find what works for you, even if it’s different to the majority and then get after it with intensity, commitment and focus then progress shouldn’t be far off.

[Marc]

Hi bud

So the first question is have you tried the above yet? If so how long have you done this training plan for and how is your physique progressing? How many sets per exercise are you doing also?

[Marc]

First session back today after a 4 day de-load. Felt good to be back in the gym after some much needed rest and now it’s full focus to finish the job and get peeled.

Steps today are 8k not back up to the previous 12k just yet. With food for now, I am back to my previous training day and rest day food plan before the diet break and de-load.

Solo pull session today close to home, full session was:

Chest supported t-bar row x2
Single arm Cybex row x2
Single arm plate loaded pulldown x2
Upper back pulldown x2
Seated rear delt row x3
Db preacher curl x2
Standing cable bicep curl x2
Plank & side plank x2

[Marc]

I wish you all the best with your recovery. Are you limited with movements? Can you do bodyweight exercises also? Have you had a think of putting a routine together yourself based on what you are capable of doing?

[Marc]

I agree with the above comments from the team.well done with what you have done so far. To see further progress reduce food down and increase cardio. If you dont track your daily steps outside of your cardio then I would track that and use that as a way to increase your daily expenditure

[Marc]

0.2kg weight drop overnight after my food was increased yesterday and that puts me at 0.5kg of my lightest bodyweight so far this prep. That’s with me no weight training but steps reduced to 7k. Pics and daily tracker info sent over to Kuba this morning. He is very happy with how I am looking and today will be the last day with no weights, which will make 4 days no weighed and 5 days higher food.

I am vlogging today so watch out for that dropping on my YouTube channel in the coming days.

Very happy with how my body has responded with the rest and additional food. Kuba’s attention detail is very good and the plan moving forward needs to drastic measures from here so it’s very very exciting. I’ll update you all tomorrow with the direction from tomorrow onwards

[Marc]

Work across various reps ranges to recruit different muscle fibres and to challenge your muscles to adapt and grow. For example
RDL – 7-10 reps
Leg extension – 12-15 reps
Leg press – 8-12 reps

Also if you have a top set / back off set approach style to training the first set could be a heavier weight and less reps and the second set a lighter weight with more reps

[Marc]

Morning all

Mini check in with pics / daily tracker info sent over to Kuba this morning.

0.5kg down in bodyweight after yesterdays higher food day and rest from training. Bodyweight is 0.7kg down from my lowest bodyweight and this after 3 days of higher food so far. Visually some extra fullness is back and condition in a good spot. Physically still feeling tired so another day rest no training and 7k steps. Today Also is higher food than yesterday.

My latest YouTube video will drop later on today, so keep your eyes peeled for that… it’s a good one!!

[Marc]

Hi guys

A rest day has been ordered for me today from Kuba. My body is still feeling fatigued, I think last weeks sessions with were progressed caught up with me later in the week alongside not having my usual de-load after 6 weeks due to me feeling good.

Higher food day today, but slightly lower than yesterday. Again I’ve not asked what my calories are just prefer to follow the plan set out. Steps today set at 7k and I booked a surprise trip for myself and kerry this afternoon to have red light therapy and infrared sauna to trip and help our recovery which was nice to have a few hours mental switch off

[Marc]

I agree with what Andy has said. To add though, be mindful in a cut you won’t be building muscle this generally happens in a calorie surplus so do bare this in mind.

[Marc]

Continue to deliver a high level of service. If anything use it as motivation to aim higher in life, not necessarily in this workplace position but something that will reap a return in terms of being paid for your worth. If however, you feel you are being treated unfairly contact a union representative and have this conversation

[Marc]

Absolutely no reason to laugh at this post after prep. The fact you are asking the question instead of not is spot on. In this instance I would definitely reduce your volume either by lowering the weight or reducing rep ranges. For example 8-12 reps instead of 12-15 reps, do you need all the exercises in your plan or can 1 be removed. Keep your sessions productive without putting you in a hole when it comes to recovery

[Marc]

Slight increase in bodyweight from yesterday, overall bodyweight on average this week is down by 1.2kg so a big week ticked off. Plan of action from Kuba was another high day with carbs today, steps to be kept at 7k and not 12k.

My body feels tired today, so had another massage my second one of the week to try and help my recovery.

A few bits of client work also ticked off today