[Marc]

Progression taken across every exercise today. Digging deeper to find another gear with my training. Every session counts even more than the last one and I have my own personal goals this year competing wise so I’m focused on making them a reality.

Full session today for pull was;

Prime chest upper back row x2
Single arm cable row x2
Single arm cable pulldown x2
Upper back latpulldown x2
Rear delt cable row x3
Db preacher curl x3
Nytram bicep curl machine x3
Seated abs crunch x3

[Marc]

Family day today. Out with kerry and my youngest daughter, it’s her 9th birthday coming up early next month so we were “window shopping” to get an idea of some gifts she would like :). Nice chilled day with lots of laughs too

[Marc]

I agree with Kuba’s comments on the first move with diet and steps. With changing your pre workout meal this is purely down to your preference. But changing to rice or pasta and chicken with fresh pineapple for carbs but also to help digestion would be a nice change

[Marc]

I agree with all the comments above. What I will add is have a set daily step target and try to keep close to that so that you don’t over do how many steps you get each day

[Marc]

Usual last session of the week today. Best way I can sum up today was full send. The lifts were there to take progressions so that’s exactly what I done. Big jumps in some lifts like nytram leg press from 7.5pps to 9pps but the feeder sets felt really good so I got after it. Great way to end my training week

[Marc]

Earlier than usual session today. I trained upper at 7am, because I was travelling over with Kerry to shoot at TBJP Gym for the new clothing line that’s dropping really soon. Great session this morning, all lifts progressed. This is the best I’ve felt in an off season setting for some time in terms of size, mobility and also lower bodyfat too. The new tbjp clothing is really nice, red T one of my personal favourites as that’s my colour, also can’t beat a black and grey set – keep your eyes peeled for the drop date!

Hunger is higher today, well it’s high most days lol but higher with me eating my pre workout meal earlier than usual.

[Marc]

I fully agree with the comments from the team here. For myself not all sessions I feel fired up and motivated to attack my sessions. But 1 thing I won’t allow is motivation to distract or take away from my session. How I overcome this is by remembering what I am trying to achieve in that session which is progressing my workout from last week, but also focus on my overarching goal is which is to be better the next time I step on stage

[Marc]

E2 range in blood is 62pg/ml i am in 3 days off and i feel good is probably volumes but my volume is not high ? And what volume should i do push pull off legs off upoer off

What is the E2 range on bloods ?

Fact is could be either issue.

Take 3-5 days off straight from gym. If issue is there it’s likely the E2 which is common for people when E2 is real

High

[/quote]
What phase are you in, pushing bodyweight, maintaining or dieting / how long have you been doing this for? You mentioned what your diet is, do you follow the same food plan everyday? If so a training day / rest day food plan would be useful here to support your output being higher On a training day

[Marc]

Rest day for me, so much of the usual for me. Client work, steps(great weather for it), admin work, haircut and mobility work. Not too much to add, other than check in pics taken this morning ahead of feedback tomorrow from Kuba. Average bodyweight is 0.2kg up from last week so far. My appetite is still pretty high after last weeks food bump but still just as tight.

[Marc]

I’m assuming you are getting on ok with this dose and no real stomach issues. If so I’d still lower the morning serving, post training and pre bed are great times to take magnesium to reduce stress, help you to relax and improve your recovery

[Marc]

Big leg session went down this morning. All lifts progressed from last week with either weight or reps, in some cases both. These are the sessions I love, seeing progression across the board, this is what gets me fired up.

Full session today was;

Leg ext x3
Hip leg press x3
Single leg 45 degree leg press x1
Lying leg curl x4
Toe press x2

Sports massage this afternoon on my upper body ahead of my rest day tomorrow. I’m finding this works well for me as this then gives me a full day of recovery tomorrow which is great leading into my last two sessions of the week.

[Marc]

Push training session today. Felt a little tired going into today’s session which is a surprise as I had two back to back good sleeps. Either way good session, most lifts matched or progressed so I’ll take that.

Exercises today;

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

[Marc]

An increase of 1kg per week in bodyweight is a fair amount here. It could well be with bodyweight going up it’s now putting my stress on your joints. When was the last time you have a de-load or consecutive rest days (2 days or more). My joints often hurt when bodyweight increases but also when I need some much needed rest. I’d rest up and then re-assess. You might need to change exercises to ones that don’t give you pain if you still experience that pain after some rest days

[Marc]

Biceps and triceps are both small muscle groups. In terms of recovery, how many sets of each are you doing for your recovery to be impacted?

[Marc]

First session of my training week, the weeks definitely feel like they are coming around fast especially this off season having gone from 4 training sessions a week to 5. Overall really good session today, progressed each lift from last week after setting baseline numbers after the de-load. Feeling a little tired today, but that was no excuse the work got done.

Session today was;

Prime upper back row x2
Single arm cable row x2
Single arm pulldown x2
Upper back pulldown x2
Seated rear delt row x3
Dumbbell preacher curl x3
Nytram bicep curl x3
Hanging knee raises x3