[Marc]

Chat with Patrick this morning. My shoulder is definitely getting better from where it was this time last week with my injections but still not quite there yet. I was going to train legs again today, but having only trained them on Saturday and still feeling some DOMS it would be counterproductive. So another day no upper, but I do feel like it’s getting closer and I know the overall benefit will be worthwhile even though I want to train now. If still not where I want it to be tomorrow (I can still feel the fluid in the joint which expands the space and lubricates it, this needs to settle before training) then I will train legs tomorrow so that I’m not missing a session

Usual day otherwise for me, 30 mins walk, client work, meal prep… oh and I’ve now purchased a dji osmo pocket 3 creator combo so I’m going to be getting some more content out

[Marc]

To add the questions to what James has asked do you do have any unilateral exercises within your training sessions to help offset some of the higher exposure to training load which you might use when working bilaterally? The reason I ask is you might have some imbalances in strength based on your injuries / niggles so this could be a useful way training unilateral to still train hard but give your joints some reduction in load too

[Marc]

Likely too much caffeine so early in the morning, if you are also having pre workout that has caffeine but also double shot of espresso. I agree with the guys to drop of the stimulant pre workout, going for a non stimulant like pumpage or prepare pro will help you here

[Marc]

I’ve done this back in 2020 when I was Kuwait. I was programmed to do what was necessary so I done it. Recovery did start to take a hit around my other sessions especially when I was training to failure each session.

It’s possible to do, but could you perhaps instead have two rotations
Upper – more push focused
Lower – more quads focused
Upper – more pull focused
Lower – more hams / glutes focused

[Marc]

Rest day for me today. Started my day as usual with a 30mins walk. I’ve now got a walking pad so doing my steps indoors which was much more convenient for me especially with having my daughter overnight and kerry going to the gym for train. Family day this afternoon we went to the arcades, which my daughter really enjoyed 🙂

[Marc]

Hi Harriet

Did you reach out to Meg? It sounds like she was going to deep into the best way to help you.

[Marc]

Very good leg session this Morning, strength felt like it was up and it transferred into my lifts.

Full session today was:

Standing calf raise x3
Seated ham curl x3
45 degree leg press x2
Adductor x1
Lying leg curl x3

Likely tomorrow will still be no upper training as I know my shoulder isn’t where it needs to be yet. Frustrating yes, but as always I’ll control what is within my power.

I have my youngest daughter this weekend so will be family time, which is why I trained this morning.

[Marc]

I would to see if you can get your bloodwork done privately. That way you don’t have to disclose to your doctors your cycle and nothing is held on your records. I don’t know what services are around in Norway, but I would look into trying to find a private doctor

[Marc]

Still no upper body training for me, my shoulder is no where near being able to take any load which is frustrating because I really want to train. Patrick today at check in has said what I knew have to be patient for now. Other than that he’s happy with body composition and we both know once training upper again this will be a big steps forwards with shoulder being better. For now, no changes to my plan

[Marc]

Hi Sean, that’s great to read that your love for training is still there and you are still wanting to find a way to train. An upper lower split sounds like a good call for you, given what you have said. Have you had a watch of Jordan’s YouTube videos on how to set up an upper lower split? That would be a really good starting point to listen to / work out how you would want your upper lower split to look

[Marc]

*Seated leg curl 3rd exercise from the end, not lying leg curl twice

[Marc]

In for legs today and it’s good to be back.shoulder still not fully recovered yet so I was mindful of this when bracing the handles not to put extra pressure on.

Exercises today:

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

Solo session, really happy with how today went! Fingers crossed I can get some work in on upper body tomorrow. The key is to let the injections do the work as I know how helpful they are for me but equally I can’t rush it

[Marc]

No training today still waiting for shoulders to settle. Taking these few days a de load especially as sleep as been disrupted by my shoulder. I’m off to bed now praying for a better sleep as I am planning to train legs tomorrow as I am itching to train. Had a sports massage today (not on shoulders) but into lats and chest as these are the areas I feel restriction regularly

[Marc]

I agree with Andy, I’m not sure what meal(s) you would want add butter but I’d lean towards oils like macadamia oil, olive oil or add avocado if wanted to get some nice tasting healthy fats

[Marc]

Hi Fred

Well done on your progress. Keep this positive mindset and approach to keep getting after your goals