[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!

[Marc]

G3 is Reta for Proforma. Even with the price quality is of the highest, so definitely take that as a win bud

[Marc]

Rest day for me today. Body clock always wakes me up around 5am but I managed to get back to sleep for a little longer so that was good to have a longer sleep. Bodyweight 120kg today Patrick thinks I’ve got around 3kg to come off to be ready but not focused on weight more so the look.

Usual rest day things for me vacuums, mobility, 2 x 30 mins walk on my walking pad. Also went to church today which was good, as it had been a while. Will catch up with kerry later on FaceTime call 🙂

[Marc]

In for legs today. Not my strongest session but the work got done.

Full session;

Adductor x1
Lying leg curl x2
Leg ext x2
Hip leg press x1
Seated leg curl x2
Abductor x3
Standing calf raise x2

Shoulder after injection feels ok in general, no upper body training today so extra rest post injection to help recovery

[Marc]

Agree with both of the comments above, that’s how I have done it in the past

[Marc]

Is your 12k steps and 15k in addition to your 25 mins fasted power walk?

If you are walking outside I wouldn’t really overthink heart rate zone, stick to the amount of time you want to walk for or set amount of of steps.

Sounds like you are doing a lot already straight from the get go. If you have enough time within prep phase things in, you could even keep steps the same training day and rest day then have lower calories instead on rest day to create that deficit compared to training day

[Marc]

Hi guys

Big weight drop overnight from yesterday 1.2kg down and a new low bodyweight by 0.3kg. Since the higher kcals days a few days ago fatigue had dropped off a little and my body has been more responsive. Today lower kcals again, 3rd day running. Visuals again are much sharper today especially through the posterior chain.

Upper 1 training session today, back and biceps. Session overall was good, strength down a little but this is to be expected with that drop overnight. Liking the changes that I am seeing, extra motivation and drive to keep it going.

Just pulled up to see Dr Ansar, where I will be getting my HA injection into my shoulder joint to help lubricate the area, reduce inflammation and also improve range of motion. This is something that really does help me, so great to have it done again getting closer to show as it will help both training and posing.

[Marc]

Rest day today, usual set up lower kcals, 2 x 30mins walk on my walking pad, sports massage and client work.

Patrick was really happy with today’s visuals, the sharpest I have been so far on prep in the morning and I agree. Things are moving well, extra fire to keep doing my daily actions to bring the best I can to stage. Exciting times!

[Marc]

I agree with all the comments from the team here. Focus on maintaining good form and execution and build up strength from controlling load. As your build your weights up keep the same form and don’t get sloppy and the likelihood is you won’t need to knee sleeves. Taking joint support supplements like join in, osteo pro and cure-coming are a great way to look after your joint health too

[Marc]

Hi Owen

What’s the reason for doing an aggressive cut? If you have truly built muscle tissue in the year of a slow bulk cutting in this way is going to be counterproductive and undo all the work that got you to a point where I assume you built lean muscle tissue?

You are hungry because you have been aggressive. A slow and steady approach will also bring the best results with preserving muscle tissue.

[Marc]

Push session went down this afternoon. Travelled across the city to where I get a better push workout in. Deeper into the diet push is always the session where I see strength drop off first but I still had a good session.

Full session was;

Pec deck x2
Low incline smith x2
Seated chest press x2
Single arm cable lat raise x3
Triceps rope pushdown x3
Over the shoulder triceps ext x3

Posing rounds / videos sent over to Patrick post workout. He said he’s very happy with the visuals and how the body is responding well to the lower kcals days which has pushed condition through some more. Today was a lower kcals days, tomorrow is a rest day so it will be the same again. Check in tomorrow, see what the visuals bring

[Marc]

If your strength is progressing and your lifts are also this is a good thing. I’m assuming you are in a growth phase, if so are you seeing lean muscle growth along side this?

I wouldn’t use feeling sore as a benchmark. Are you having effect training sessions, able to recover between sessions and also growing. If so you are probably already on the right tracks.

More volume doesn’t always mean more growth. Taking 3 sets instead of 2 for example will all 3 sets be as effective as 2 sets? That’s something to be mindful of here. Taking sets to failure or close to true failure with good training execution is key.

For sure smaller muscles groups like arms could take more volume if truly required but if it’s not broke, does it need to be fixed?

[Marc]

Higher kcals today, bit of of top up in calories after 5 straight day lower kcals and my body is ready for it. Not bothered hunger wise, but a little top up so not so flat get a little fresher before we go back in on Lower kcals.

Training today will be close to home, upper session will go as follows;

Underhand cable d-handle row – x2
Chest supported row – x2
Underhand upper back pulldown x2
Cuffed cable lat raise x2
Low incline smith chest press x1
Single arm Triceps d-handle pushdown x3
Over the shoulder triceps ext x3

[Marc]

I agree with what Clare and Hilly have said here. Are you overthinking things and being reactive in the moment? Are there any external things currently happening what might be making you feel this way?

I think self control is a huge thing here. Personally when I’m cycle I’m even more aware of not letting a drug make be behave a certain way.

If you try this and no change, then what hilly has suggested could be the next step for you

Also make sure you are getting quality sleep. If sleep is down it often affects mood, but you can work on this