[Marc]

I’ve never ordered from there, sorry to read that bud. I’d follow up with Royal Mail and open a dispute

[Marc]

Back and biceps sessions went down today. Energy was down a little from a few nights lower sleep, but once I was in the gym I had a really good session.

Looking flatter visually in my check in pics today, but condition has stepped forwards so it’s to be expected.

Check in tomorrow will see what today has done in stepping forwards, as we ran a 3rd day lower kcals.

Prime chest supported row x2
Single arm nautilus row x2
single arm pulldown x2
Meadow row x2
Single arm concentration curl x3
Single arm d handle cable bicep curl x3

[Marc]

So I’d say for a compound exercise up to 12 would be the very limit, I’d even say 10 reps is more than enough. Isolation exercises 12-15 is ok, but the key thing is doing what you feel works best for you here also and brings the most progress

[Marc]

Rest day for me today. Check in with Patrick this morning condition is coming through more but we remain patient no need to rush the process. Lower kcals food set up today and 2 x 30 mins on the walking pad.

Looking forward to watching the livestream of kerry competing over in America today. Few admin bits to get done today but somewhat of a chilled day for me, before back to training tomorrow

[Marc]

Hi mate

What are you currently doing for training? Where are you at and what are the goals?

You’ve had some good suggestions over volume , but without knowing some background, it’s hard to give informed input

Hey Rich

Im doing U/L rn but i feel its to much for me or my delt or chest dont grow,

My goal is to bring up my chest, back and my delts, my final life goal is to get a pro card one day, ik its to much but yk

[/quote]
You have to aim high, don’t ever sell yourself short. Work day in day out as hard as you can. It’s better to go after it with all your energy than wonder what if.

As for your delts and chest you say they don’t grow, perhaps this is a form review that’s needed to get better mind to muscle connection to enable growth. There’s always a way

[Marc]

Back in today with lower kcals for today and tomorrow. Bodyweight up a little after yesterdays high day food which is always predictable, then the days after with lower kcals generally see bodyweight reduce lower from where is was before. As it stands we never do more then 2 days lower kcals before and increase in food. Today’s look sharper than yesterday, so continue to take steps forwards here.

Upper session 3 this afternoon will go down, push focused and also a catch up with my boy Haider that I’m looking forward to. Feeling good and ready to push again.

[Marc]

I agree with all the replies here from the team. There are pros and cons to reta, personally if it’s making you feel this way it’s not worth it and your dose is definitely high. If you are using it for hunger reasons, then I would look to manage this better through diet with both training day and rest day foods, spreading your meals out consistently throughout the day and making sure you have a nice intake of water to help manage these feelings but also remind yourself of your overall goal and lean into achieving what you set out to do without the need for using Reta

[Marc]

Morning all

Big shift from yesterday to today following two days lower kcals. Bodyweight is down 1.3kg from yesterday and down 1.2kg from my lightest bodyweight so far on prep. Weighed in fasted at 121kg today, so things are moving. The look is improving daily, weight we look at but it’s where I am visually and Patrick is happy.

Today will be a higher kcals food day, which remains the same foods as what I was eating during off season.

Fasted 30mins walk on my walking pad, vacuums, check in, food prep and client work.

Later today I will do my upper 2 workout, 6mins stairmaster post workout and also posing rounds. Feeling good, head down tunnel vision.

[Marc]

Rest day for me today. All of the usual things for me, 2 x 30mins in my walking pad, vacuums, posing practice, sports massage, food shop, client work and haircut.

Feeling good bodyweight isn’t down on average this last week by 1kg, no changes to the plan right now, more a case of rinse and repeat.

[Marc]

I agree with all of the above comments. Lats are also an option and a big site, but I would definitely say to rotate sites and micro dose injections across the week

[Marc]

Hi Nick this is great news about your operation. Use this positivity moving forwards with the next steps with rehab and also your knee effusion. Wishing you the very best with recovery and getting back to full speed

[Marc]

Legs session today. Trained close to home to help fit my routine better, so I made a few changes based on the kit at the gym. I had a really good session.

Check in with Patrick today bodyweight held last 3 days, into lower kcals food today.

Full session today;

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

[Marc]

Hi bud

Have you started this split yet at all?

Looking at your upper session you have got a lot of exercises in that one session.

With your lower session is there a reason why your rep range for pendulum squats and legs press are so low?

[Marc]

Check in today, bodyweight held today the same as yesterday, so 0.1kg above my lightest weight so far.

Plan of action for today meals 1-3 higher kcals and meals 4-6 Lower kcals. Then the plan for tomorrow and Wednesday will be both lower kcals which likely we will things shift some more. Daily check ins still as Patrick wants to see my look not bodyweight alone. Feeling in a good place.

Training today will be upper 1 – back and biceps focused which I will do early afternoon.

Session will be;

chest supported row x2
Single arm lay row x2
single arm pulldown x2
Meadow row x2
Single arm db concentration curl x3
Single arm d handle cable bicep curl x3
Abductor x3

[Marc]

I agree with all the comments from the team here. I did an instagram post some months back on ways how you can approach off plan meals also.

I’ll paste the link in here also if you wanted to take a look at this post. It’s helped a lot of my clients with how they can incorporate off plan meals into social gatherings and still keep them on track with their progress

https://www.instagram.com/p/DJo9ypxKfBZ/?igsh=MWM0cmk4NWM2bWRycw==