[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

[Marc]

Aside from the above points, what is your general recovery / sleep like day to day?

[Marc]

Rest day for me, got a few bits today done today at home. I’ve got a little out house in the garden that I am currently emptying out at the plan is to make it into a posing room for myself and kerry. It’s nothing huge, but once done will be good to have this space at home so we can have our own set up which I’m looking forward to. Aside from a few tip runs, also done the usual food shopping and had an in person posing client so a productive day really

[Marc]

That’s great to hear, at-least you now have an answer, it could be the resistance profile of the one in your gym causing an issue, or simply just the padding, so it may be worth speaking to your gym to see if there is anything they can do to improve the padding on the leg extension there, if not try using a rolled up matt like the others suggested OR train at this gym for this session.

[Marc]

Attended an open day today at modified fitness in Chester which was my first event for Gym Leco uk as a sponsored athlete, it was nice to speak with bodybuilding fans and see some familiar faces!

I trained legs as normal, had a good session, used some different kit (like for like).

[Marc]

Hi Adrian do you have any pictures we can see to give some more context to what you currently look like. How long have you been dieting for now and what has been your average rate of loss

im been dieting 5 months
my rate has been 0.9 a week
im not able to post the picture to the site

[/quote]
Have you had any days of higher eating via clean foods in this period? Pictures will definitely help here.

[Marc]

Check in feedback from Kuba today, happy with my visuals no changes to my plan it’s business as usual. Trained a little later today after two meals, solo upper session as my training partner wasn’t feeling well. I had a good session. Locked in and got the work done. Few external things on my mind recently, so gym was definitely my therapy today!

[Marc]

Hi Adrian do you have any pictures we can see to give some more context to what you currently look like. How long have you been dieting for now and what has been your average rate of loss

[Marc]

Usual rest day for me today. Client work, haircut and a few other admin bits ticked off today. Had a sports massage last night which was good, I’m now switching to having it every weds ahead of my Thursday rest day to have a full day of recovery. Today I took my check in pics ahead of my feedback tomorrow from Kuba. Food bump on Tuesday was definitely welcomed, my weight is generally holding still around the 127.2-127.6kg mark

[Marc]

I’d imagine given the operations you had that removing exercises that put excessive strain on your body will be of benefit here. Isolation work as opposed to heavy compound exercises could well be a starting point here and then you can assess where you make adjustments as recovery improves.

In regards to your training set up, you said you want to still train legs 3 x a week. What is your full training split out of interest? Do you need to be training legs 3 x a week given the operation you had recently?