[Marc]

Hey Joe

Do you mean training in the rep ranges 8-12? How long have you been training this way for and has your training split or exercise selection changed in this time?

hi ive been training in 8-12 for like 2 weeks on fb eod nothing has changed at all but im just losing progression every session on especially push work and idk why

[/quote]
Out of interest, when was the last time you had a de-load or say 3 consecutive rest days? Are all of your exercises within the 8-12 rep range or does this change depending on the exercise?

[Marc]

Hi guys, celebrated my daughters 9th birthday today with my family. A few games at laser quest, yes I played lol and I didn’t come last (cough – Kerry did). Nice day all round, lots of presents which she wanted so definitely in the good books. Off plan meal this evening, going to be the usual some Caribbean food! Hope everyone has had a good weekend

[Marc]

The end of a very productive training week. Full leg session and full send!

I won’t be doing this session next week as agreed with Kuba to have a de-load as I will be away back end of next week.

Major progressions, highlight 10pps on nytram leg press which was a pb. Last week I did 9pps + 5kg, so a big jump up 30kg in total but a positive step up. Weekend with my daughters and family. I will be celebrating my daughters 9th birthday this weekend, looking forward to family time

[Marc]

Your last rep should have the same form as your first rep. Good form / execution, training with intent and full range of movement. Don’t attempt 50/50 reps, staying safe is key but equally do not leave reps on the table if you are to perform them in a safe manner

[Marc]

Hi Jacob, are you following a set training plan at the moment? I do think you can make progress training 3 times a week, spreading your sessions out. I agree with Kerry, take a look at the education series Jordan has on YouTube. With your previous training experience you might find that a PPL legs split will work well for you. But have a watch of the series and see which program you think would best fit your style of training

[Marc]

Epic upper session! Numbers in the gym and performance is absolutely flying. This has to be my most productive off season to date. Very happy overall and so is Kuba from my check in feedback today. Simply a case of rinse and repeat until it’s time to start prep. In all honesty I can’t wait, big goals but this is what it’s about

[Marc]

I have been training for almost 3 years now and 1,5 year from that I’ve been training till failure and I have been progressing so much since then but didnt see much progress in growth and I’m starting to think it is really because of the food, I never really knew how to diet and eat properly so I will start learning and eat more. Thank you for your help.

This sounds like the missing link for you. You’ve changed your workout now so stick with the plan working on form, intensity and progressing each session. If it’s nutrition you are struggling with start a new question here, post up your current food plan, what your average weekly rate of weight gain has been and let us help guide you

[Marc]

Rest day today. A few different appointments alongside client work / calls. Check in pics also taken this morning for feedback tomorrow morning. Been a busy day, but a productive one so no complaints. Off to bed now, a good sleep is deffo needed

[Marc]

Not the best sleep last night, awake from 4am this morning. Client work block number 1 was ticked off as normal before training after meal 1 today. Tired going into today’s session, but work to be done and that’s what I did. Full session once again progressed, found that extra level and made it count.

My session today was;

Leg ext x3
Gym Leco hip press x3
45 degree single leg leg press x1
Prime lying leg curl x4
Toe press x2

Very happy with the numbers hit in today’s session! Much needed rest day tomorrow

[Marc]

Really good push session today. All exercises progressed on last week. Full session today was;

Pec deck x3
Low incline smith press x2
Seated chest press x2
Lying cuff lateral raise x3
Cross body triceps extension x3
Seated triceps dips x2

Really happy with how my training performance has been these last few weeks. Building up some really good momentum

[Marc]

Sorry, thought i had sent my needed macros too but must’ve forgot.

My goal is just to build as much muscle as possible, I’m currently doing Full body every other day and im getting about 20k steps a day sometimes 30k as my job involves a lot of walking, cardio related i typically only do that. I used the diet planner on the site and i have the following macros

Training Days

Meal 1 : 0g carbs, 52g Protein, 24g Fat

Pre workout: 80g carbs, 52g Protein, 16g Fat

Intra workout : 80g Carbs, 52g Protein, 0g Fat

Post workout : 161g Carbs, 52g Protein, 0g Fat

Meal 5 : 80g Carbs, 52g Protein, 16g Fat

Meal 6 : 0g Carbs, 52g Protein, 24g Fat

Rest Days

Meal 1 : 0g Carbs, 40g Protein, 42g Fat

Meal 2 : 60g Carbs, 40g Protein, 14g Fat

Meal 3 : 60g Carbs, 40g Protein, 14g Fat

Meal 4 : 60g of carbs, 40g Protein, 14g Fat

Meal 5 : 60g Carbs, 40g Protein, 14g Fat

Meal 6 : 0g Carbs, 40g Protein, 42g Fat

Thanks for sharing your macro split. Do you have a food plan in place following these macros that you can share here?

With your expenditure being so high from steps each day, you could potentially move some carbs around from your higher carb meals so you have carbs distributed between all of your meals especially as you are in a calorie surplus

[Marc]

Hi Joshua.

I agree with kerry, we need some more context here please.

We won’t write out a diet for you, but happy to review what you are doing currently if you can share this and we can then give our input

[Marc]

First session of my training week done and dusted this morning. Another very good session and start to my training week. Every single lift progressed the board. I’m literally stepping in the gym with even more intent to take all that I can from each session and it’s working a treat. I think a big plus is seeing my physique look more symmetrical especially now I’m able to get some more range of movement from my right shoulder (the one with severe osteoarthritis)

[Marc]

Chilled day today. Some admin work ticked off and client work early morning. Spent the rest of the day with kerry and also with my family which was nice. Felt quite tired today, so definitely an early night is needed ahead of training tomorrow morning

[Marc]

Hi Damian

Is the 1.8 litres you are drinking during your session decaf or water. Water at 1.8 litres is absolutely fine, but like Clare mentioned drinking one of the options she suggested would help your hydration levels further and aid training performance.

In terms of the boditrax system, your daily stats will change from day to day based on factors like sleep, hydration, stress, etc. in my opinion focus on taking your bodyweight each morning fasted then at the end of the week see what your average bodyweight is. Then based decisions of that as to whether changes need to be made. You not hit the nail on the head with looking at trends and keeping tracking variables consistent