[Marc]

Hi Capo

I can sense you are really looking into this and thinking ahead, which is not a bad thing. But I would stay focused on your current training set up, which by the sound of it is working really well. Once your progress starts to stall this is when you can then look into what your needs are in terms of training volume / set up. Will you need extra sets, possibly not if you are progressing well with the sets you have now. I generally think working across a broad range of rep ranges helps you to cover all bases

[Marc]

Hi guys, first run today on my new leg day split up for session one of the week. Very happy with today’s session, my joints felt way better with these exercises, so I am really looking forward to progressing this lifts. Exercises in todays were;

Prime plate loaded Leg ext x3
Gym Leco leg press x3
45degree plate loaded leg press x1
Prime plate loaded lying leg curl x4
Toe press x2

[Marc]

Hi Adrian, so generally you want to set a timeline for how long you bulk for with the goal of added lean muscle tissue steadily over a number of months. Of course timelines can be adjusted but in this time it shouldn’t really require a mini cut during your bulk phase as this is counterproductive. If however your bodyfat percentage is too high then heading into a cut would be the way to go here. Then next time set a timeline for bulking and be very patient pushing weight up, even if you are hungry even 2 months into your bulk it’s fine. Be patient, eat for your needs and not to your hunger

[Marc]

Push session wrapped up by 10am this morning. Very good session, took progression on exercises or at the very least matched numbers. Good sleep last night so that really helped as sleep has been taking a hit as of late. My session today was;

Pec deck x3
Low incline smith chest press x2
Flat chest press machine x3
Lying cuffed lateral raise x3
Cross body triceps extension x3
Z-bar triceps pushdown x3
Ab crunch machine x3

[Marc]

I agree with working on training form / execution. Record your sets to see if you can see any breakdown in your form. If you are still struggling from here I would advise going to see a physio / specialist to see if it’s actually your adductor or coming from another muscle group that’s causing the pain

[Marc]

Pull session to start of my training week today. Really good session today, numbers progressed across every set so I’ll definitely take that. Really feeling a good connection with my pull sessions and I feel it’s showing with progress in my back development

[Marc]

I agree with all of th comments above. To add to this once you finish your cut, pop back in here with your picture updates / what food you are eating. We can then take a look at your food sources / set up and give you some direction on where to go with calories

[Marc]

Usual Sunday rest day for me, so no training. I had an in person posing client this morning and got some client work ticked off also. Been quite a chilled day really, going to have an off plan meal with kerry this evening so I’ve adjusted my food throughout the day to go out for some food. I’m letting her decide lol so I’ll see what she decides to go for

[Marc]

Never heard of this brand before. Is there a reason why you changed labs?

[Marc]

Last session of my training week today, leg session which has been adjusted so it was the first time running this with the changes made yesterday.

Full session;

Seated leg curl x3
Db rdl x2
Leg ext x1
Leg press x2
Pendulum squat x2
Toe press x2

Leg ext replaced single leg pin loaded leg press. Overall really good session, really took it there beat last weeks logbook numbers

[Marc]

Hey buddy, have you thought about changing your post workout meal to more solid food like chicken and rice/ potato? The cereal is likely spiking insulin and effecting your blood sugar levels which could be making you feel flat after.

Yeah that’s what I wrote here. Move meal 3 to after gym session and have something else pre workout. Do you recommend cor or oats. Some people say oats because the digestion is slower and then takes longer to take up which gives you energy for a longer time. And some other say cor because it’s easy to digest and go straight in. Maybe it depends if you have an intra?[/quote]
What digests well for you? Ultimately here you don’t need to over complicate/ over think this. You don’t need to eat cereal post workout. You can go for a whole meal like the team have said instead like rice and chicken with some fruit such as pineapple. Or you can go with the meal like what you have suggested with pasta

[Marc]

Check in feedback from Kuba today he’s really happy with how I am looking visually. No changes to my food plan. But there are some changes to my two leg training sessions based of my knee pain on hack squats. My form is bang on but the extra weight I am now carrying is putting stress on my connective tissue. As a result, exercise selection /order has been changed. I’ll keep you all updated when I next train legs what mg session is.

Today’s session was upper this morning. Another really good session, this is shaping up to be a really productive off season.

[Marc]

I agree with all of the comments above from the team. I’d also get clearance from your healthcare professional as to when / how you should phase yourself back into physical activity

[Marc]

Standard Thursday rest day for me, which means sports massage treatment. Definitely much needed, working on releasing my upper body – traps, neck, lats and chest and also some work on more core too. Aside from massage, client work and haircut. Check in pics taken this morning also for feedback from Kuba tomorrow

[Marc]

Out of interest when was the last time you had some rest days back to back or a de-load. I agree with hilly in the sense that an extra 2k steps shouldn’t be impacting your knees in this way. How is your rest and recovery?