[Marc]

Hi guys

Rest day for me today. Client work, steps, some food shopping and new some admin bits ticked off today. Not to much to report today, took my check in pics this morning for feedback tomorrow. 128.2kg biggest and leanest I’ve been, so I’ll take this for how deep I am into my off season

[Marc]

I agree with Clare as above, if you are not gaining then yes you need to eat more if this is the current goal, we can’t not add fat whilst in a surplus but good whole food choices instead of processed definitely help this from my experience over the years, is your diet whole foods?

Ye, I’m always trying to eat whole foods, here is what i ate yesterday

Meal 1:

– Oats 120g

– Lean quark 250g

– Raspberries 125g

– Chocolate 95% 23g

62p 21f 83c

Meal 2: (Pre workout)

– Chicken 200g

– Rice 200g

– Broccoli 122g

– Banana 85g

62p 4f 177c

Meal 3: (Post workout)

– 6 eggs

– Cream of rice 100g

– Banana 88g

53p 38f 107c

Meal 4:

– Turkey 93/7 156g

– Chicken 82g

– Potatoes 319g

– Tomatoes 100g

53p 18f 66c[/quote]
For post workout your fats are pretty high here. You could use egg whites and some whey instead and use more carbs here instead. Aside from this I agree with the comments the team have said

[Marc]

Leg session today! Another great session, performance in the gym is absolutely flying right now. Log book once again beat from last week with both weight and reps.

Full session today was;

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

Also had a sports massage on upper body post training ahead of my rest day tomorrow.

[Marc]

I agree with all of the comments here from the team. To add use a logbook and track your lifts so you are less likely to be overshooting how much you can actually lift

[Marc]

Midweek check in today. Kuba is happy with the visuals so no changes to plan today, crack on as normal. Was in for a push session today, another full send session. A few things happening externally so I’m channeling the aggression into my sessions and once again beat the log book from last week so I’m happy about that

[Marc]

Hi Angelo. This looks fine to me buddy. Just looking at legs, I’d do a Bulgarian split squat on one of the days and swap out smith machine split squats. Have you tested this out? How has it been going for you? How’s recovery and progressions so far? I’m assuming you’re in a position where you need to grow everywhere. If so, this looks like a good start 👍🏼

I’m currently trying to cut so I wanted to change my split from when I was bulking.[/quote]
Hi Angleo, What’s your reason behind wanting to change your split now you are cutting? How long have you been cutting for so far and how has your training performance being going?

[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.