[Marc]

Usual Sunday rest day for me. Started my day with check in for a prep client who’s now in peak week and looking very good. Steps, nap, some more client work, mobility ticked off today. Nipping into town shortly to switch off for a little bit with kerry for some us time

[Marc]

On this occasion I think google is right based on what you are saying, as it sounds like anxiety. Of course I’m no doctor, but I’d be looking at what is happening currently in your life. Can you identify anything that is potentially causing you stress or anxiety and how can you reduce this? I’d also look into some breath work or switch off time from blue lights prior to going to sleep to try and relax your mind and body

[Marc]

Hi bud, not something I can say has been related to brain fog. Has your routine changed at all? How is sleep? How is your nutrition/hydration? Are you dieting? These are some variables that I would be looking to instead to find out why you have this feeling

[Marc]

My latest session of the week complete today. I was on for lower and definitely it was my hardest session so far on prep. Went into the session knowing I would need really find it to hit good numbers. First exercise numbers were down on 2 out of 3 sets, but after that I found another level and progressed lifts. Dug deep, remembered my why and got the job done. Not everyday will be full of energy, but it’s day like these that really define you.

Full session;
Seated ham curl x3
Db rdl x2
Leg press x2
Pendulum squat x2
Leg ext x1
Toe press x2

[Marc]

The joint stack covers all basis, but if limited I swear by join-in and highly recommend this

[Marc]

Hi guys, so yesterday Kuba said to have a slight pull back on steps 7k instead of my usual 12k… I still managed to rack up just under 10k as you do lol. Legs felt smashed yesterday after legs on weds and still feel them a bit today but it was back to business with 12k steps today. No changes to my plan but Kuba wants to see my glutes in more over this next week so let’s see what happens between now and next check in on Tuesday. Had a really good upper session today followed by posing rounds / practicing my posing routine ahead of my guest pose at the 2brospro mk classic next Saturday which I am really looking forward to doing

[Marc]

Morning all, new bodyweight low this morning 0.1kg down from yesterday’s previous low – so I am now 122kg. Had a pretty crap sleep last night, in bed for over 8 hours but only just over 6hours total sleep. Fair to say I don’t feel that rested today. Check in pics taken this morning and sent over to Kuba. I wait for his feedback / direction for today. Rest day, so that means client work / set ups, haircut and going to nip to see my parents today. I had my sports massage yesterday late afternoon so I won’t be having 1 today

[Marc]

Jordan is right, do the bro split as it works for your routine and that’s most important. Define optimal? Optimal to me would be training as opposed to not training, so you doing a bro split and still working on your own goals is optimal. There is no right or wrong training split, do what allows you train around your lifestyle and also brings you enjoyment! That’s optimal

[Marc]

Clare has hit the nail on the head and covered the key points here. To add I would make sure you are spreading your meals out evenly throughout the day and also thinking about foods that aid digestion too, such as pineapple. Short walks between meals will further aid digestion too

[Marc]

Full send leg session today, recorded for my YouTube channel. Progress across the board, I won’t say much more on that but look out for the video dropping some point in the next week.

New low bodyweight today, 0.2kg down from yesterday landing me at 122.1kg. Check in pics will be taken tomorrow a day ahead of normal for direction from Kuba. Currently 0.8kg down on average compared to last week, my body is very responsive right now … we keep it moving

[Marc]

Small check in today. Joint lowest body weight again seen today at 122.3kg. Can see some new lines appearing and definitely looking leaner. Nice to see the changes visually it adds that little more fire! Today’s session was push, some numbers progressed, some matched or slightly down but overall a good session. Posing rounds / mobility done post workout. Feeling a little tired today, but it comes with the territory but no time to dwell crack on, business as usual

[Marc]

Hi mate, a barbell row isn’t essential no. It’s important to work with your body. A t-bar row would be a good replacement for the barbell row, I would advise using a chest supported t-bar row to help keep you braced better and take any session of your lower back which you had mentioned

[Marc]

You are only a few weeks into prep there shouldn’t be any reason to be taking your training volume down already, it’s way too soon. In terms of recovery are you getting enough sleep each night to help overall recovery?

[Marc]

Hi Marc, hope you’re keeping well.

Do you have an example of your leg training while you were recovering from shoulder surgery

How long did you wait after surgery before going back to the gym?

Did you train your good side while recovering?

How long after the surgeries would you say you were back to normal training?

Hi Luca

I’m ok thanks, hope you are too.

Exercises I did where;

Leg extension

Seated leg curl

Leg press

Adductor

Toe press

So yeah I still trained my shoulder that didn’t have surgery on and I trained it as normal with weight I would use.

I was back in the gym a few weeks after my keyhole operations.

It was maybe around 6-8weeks id say back to training how I would want, but I still had limitations due to the complexity of the osteoarthritis in my shoulder.

Everyone is unique, so I think it’s important to speak with your surgeon / physio to find out the best protocol for recovery [/quote]

That’s helpful, thanks Marc![/quote]
You’re welcome mate

[Marc]

Half way point in prep, a new week and same focus and drive to be better than the week before. Another opportunity to take me closer to my goals for the year. Started my training week with pull and then posing rounds after. Feeling good and it showed in my session.

Usual exercises for pull

Prime row x2
Single arm row x2
Single arm pulldown x2
Upper back pulldown x2
Seated rear delt row x3
Db preacher x3
Single arm cable curl x3
Planks x2