[Marc]

Tough leg session today. It took me a few exercises to really get into my session and feel like my knee joints were warmer. How I worked around this for the first two exercises was taking higher rep sets with slightly less weight than last weeks session to keep total volume up across the session to keep me progressing. For me this is a major sign that I am getting close to needing a de-load when my body starts to feel like this. Once I got to the 3rd exercise I was ok, but the signs a de-load is needed soon is definitely there.

Exercises today were;
3 sets leg ext
2 set hack squat
2 sets pivot leg press
4 sets lying leg curl
2 sets toe press

[Marc]

How many sets for arms are you doing currently within your upper session / how many days a week is your current training split? Was your only feedback bring up your arms?

[Marc]

Really good push session for me today. Following the advise from a sports performance coach Nick mc Callum, after speaking with him and also Kuba I am switching the order of my workouts to see how this can positively help my shoulder. If today is anything to go by, it was a very good move. Looking forward to keeping you guys updated on this over the coming weeks and the reasons behind doing this

[Marc]

Hi bud, I completely agree with what Clare and Sara have both said. To add, I’d also make sure you are taking enough rest time between sets to make sure you’re bringing your heart rate down before starting your next set

[Marc]

Early gym session this morning, I trained after 1 meal. A slight change to training set up, with me training pull today instead of my usual push session. The reason for this is that I am trialing / speaking with a sports performance coach who has worked with other IFBB pros with similar mobility restrictions with shoulders and he’s had great results with improving mobility by making some changes to training set up. So I spoke with Kuba, we are going to give it a go and see how things go. My training will largely stay the same with some slight changes / adjustments to training days. I’ll keep you guys updated as things progress with how I find it / how I get on. Today though my back was absolutely on fire!!

[Marc]

I agree with Rich here. First of all make a note of what exercises you can do at the gym with the kit you have. Then take a watch of Jordan’s YouTube video for setting up this training split and piece together a plan and drop it in here for us to advise you on

[Marc]

Much needed rest day today. My body is definitely feeling tired, but part of this is down to sleep quality being down the last few weeks due to body clock waking me up. I’ve just finished my 5th week of training, normally for me I’m ready for a de-load around the 6 weeks mark so I know I’m close but let’s see how this next week goes

[Marc]

Hi bud, yes absolutely fine to take unwind earlier in the day. Post workout is fine or any time of the days where stress is higher. I personally find it great myself to help drop fatigue post workout and bring my body back into a relaxed state to help the recovery process

[Marc]

Change of scene today, training session over at ultraflex Rotherham. Solo session for me, I trained upper to round of my training week and it was a good one. Me and kerry stayed over in Sheffield yesterday, had a nice sushi meal out with Kuba and Meg which was really good away from bodybuilding.

Back home in Leicester now, 1 more meal to go then set for an early night.

[Marc]

I completely agree with Clare and what she’s said. To add to this, dieting should be done over a good timeframe not rushing to get the bodyfat off as fast as possible. Crash dieting will result in muscle tissue being lost and most likely a poor food relationship. So yes the coaches are right not to chase scale weight, but it can serve as a good indicator for how the body is responding but it’s important to go of visuals and bio feedback too

[Marc]

Average bodyweight show week was 116.8kg and this week currently my average bodyweight is 121.7kg, so a difference of 4.9kg in almost 7 weeks. Kuba is really happy with body composition and even with the added weight mobility remains really good, so lots of positives here. Trained legs today and had a solid session, good numbers hit across the board. One more session of the week tomorrow to round of my training week.

[Marc]

Allison has nailed it with her reply, I would strongly advise you to take her reply on board. You should also give yourself credit because you said you see much difference but you have dropped a lot of bodyweight, keep it going with the above advice

[Marc]

Definitely a welcomed rest day today. My day todays spent on client check ins, new client set ups, haircut and some food prep. Also did some treatment using my ultrasound machine on my shoulder to help remove inflammation and increase blood flow. Check in pics taken this morning and sent over to Kuba for feedback tomorrow morning

[Marc]

I agree with Jordan it shouldn’t need to change too much, but as you get very lean big lifts like hinges squats etc may need a volume shift or to be swapped out and most others you’ll find you can keep. Mind over matter with strength expect for push haha that one will bite you as some point just keep working till the time is needed

Thanks, so yeah this week I reduced to just 1 set on RDLs and included some more on seated leg curl!

[/quote]
This is a good switch to have made. This is the kind of adjustment that keeps training volume up whilst allowing you to have productive sessions and aid recovery.

[Marc]

In this afternoon for a pull session. Trained after two meals, after get a good chunk of client work ticked off.

Very good session today, energy was down a little going into the session but numbers were good across the board. The additional training day for upper along with more training volume is taxing, but I am seeing the return in physique development which makes me want more.

Rest day tomorrow, always welcomed… but for now, last block of client work and steps to get ticked off to round off a productive day.