[Marc]

Hi Damian

It’s good you went to see the physio. In this scenario I do think the best cause of action for yourself is to relay this information to your physio. It’s important that person is aware and you fully understand the protocol and reasons behind what you are doing. This will bring the best results for yourself

[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

[Marc]

122.3kg upon wake today, my lightest bodyweight so far in prep 0.3kg from my previous lowest weight which I haven’t seen for a few weeks. Visually I felt like this was coming, I’ve seen my physique start to really look leaner and today the scales show it. I have to give props to Kuba once again as he never makes changes unless absolutely necessary and this is where it’s so valuable to have a coach like him but someone who also knows my body. Happy but not content, the work continues!

[Marc]

Lots of good points from the team here. If you are someone who competes I personally would want check in pics from every pose and also a video sent in HD quality. This is for comparison purposes but also so I can give feedback from posing to create good habits for the client to treat it like they are on stage – you can’t get that from check in pics

[Marc]

Last session of my training week in the bag this morning. Lower session, I always feel ruined after this session but the return in progress in the sessions is well worth it. Increased weight / matched reps from previous session last week so I’m very happy. Full session was;

Seated ham curl x3
Db rdl x2
45 degree leg press x2
Pendulum squat x2
Toe press x2

Usual posing rounds post workout with Karlton too!

[Marc]

As I’ve said, I tried it with no weight and I went deepest I could and it was still not touching the bottom.

If sounds like you have made your mind up with this exercise. Choose something else you are comfortable with and make it work for you. There are no exercise you must do, work with your body not against it bud

[Marc]

Check in feedback from Kuba this morning, he’s very happy with where I am at currently. No changes to my plan, I am down 0.5kg on average when compared to last week and visually looking a lot leaner. The goal is to get peeled but hold size so changes to my plan only happen when absolutely necessary. This is good for me as if I was me as I can step back and follow the plan without having to think about what should be doing with changes etc.

Upper session this morning, it was a good one. Solid numbers hit and then posing rounds after. 1 more session of my training week to go then its job done for this week.

[Marc]

How do your sessions look currently?

[Marc]

Usual Thursday rest day for me. Morning walk to start my day and then block of client work ticked off. I’ve also got my haircut booked today and a much needed Thai / sports massage as I can feel the tightness around my shoulder area so this is perfect timing with today being a rest day. A few client to get set up today so a productive rest day it will be

[Marc]

Planks are good because you are working your entire core; rectus abdominis, transverse abdominis, lower back and obliques. This will help with not only core strength but stability too which will help transfer into your general day to day posture and support when training too

[Marc]

Sessions like today are the ones I think truly define how much I want it. Went into my leg session feeling tired and that was on the back of a good sleep yesterday. First exercise/ set really set the tone for my session. All lifts progressed or at least matched and I walk away from today’s session knowing I did what was needed.

I will be filming this session next week for my YouTube channel so watch out for this full session set up dropping in a few weeks time!

[Marc]

Very good push session this morning. Felt charged up for this session and very happy with the numbers I hit across all exercises. Check in feedback from my pics to Kuba this morning he’s very happy with how I am looking, step forward in condition and that’s with no changes made so all round we are moving in the right direction. Posted up a YouTube video this evening from my day in life that was recorded last week if anyone fancy’s watching it! It’s from a rest day, definitely not your usual rest day 🍿

[Marc]

So to me from what you said you have tried to work around things as much as you can. Scaling back the weight, changing exercises and including more tempo work. It sounds like there’s still an underlying issues so I would definitely look into speaking with a physio in the first instance to get an assessment to see why you are getting this pain

[Marc]

I agree with Jordan. For now she needs to focus on the basics and do them well. Doing more sets like Jordan said from doing 2 per exercise will be more beneficial for her now as this will help to create more volume across her entire workout. I wouldn’t confuse the situation for now training to failure as this will come as a byproduct of training consistently over time. Pay attention to her recovery and adjustment training volume based on her feedback

[Marc]

First session of my training week today. 12 weeks out until my first show this year and the drive to be better than last week is fuelling me.

Very good session, all lifts progressed from last week.

Full session was;
Prime chest supported row x2
Single arm d handle row x2
Single arm pulldown x2
Upper back pulldown x2
Seated rear delt row x3
Db incline preacher curl x3
Single arm cable bicep curl (facing away) x3

Finished off with 4 rounds of posing too with Karlton.

Great start to my training week, bring on push tomorrow!!