[Marc]

Hey guys and girls!

Again – Thank u so much for the answers and Input …

So I try to explain, my English is good, but there are some special words I need to look up to explain!

First I was at my “Home-Doctor” here in Germany – Of course he Said: “Stop Bodybuilding, do 4 weeks nothing, dont go low in Bodyfat, unhealthy, blablabla” .. I said I want an appointment for the MRT or MRI? Where they can check my spine and so on. So I got and an appointment there and got the diagnose …

They said there are two options: First one is – I got a prolapse in my cervical spine at C6 / C7, this is the one where the nerve for the triceps/chest is.

Other option, there is more bone on my right site at c6 / c7 witch causes tightness for the nerve which is for the triceps/chest …

After this diagnose is got an appointment for a neurochiruge meeting, this doctor will tell me what I can do ..

SO lets make it short: My symptoms are not better till now, I have just a little pain, but I CANT train my chest/Shoulders/triceps properly, due that I have NO strength at all .. And this shows in my physique, of course ;( I still try to do some movements which cause some stimulus to these muscles, but its NOT FUN (Marc can relate I think) and its not the same – Every push session is MEH ..

I didnt stopped my diet / prep now, I said to myself, I will hear what the neurochiruge say and then decide … Mental its like a rollercoaster .. I Go into a push session, feeling like shit and wanna quiet everything after that .. Next time I train legs, or back, it clicks, works great and I refuse to give up haha what a crazy experience …

BUT – Like Meg said, if im not happy with my look in 4-5 weeks and there is literally no light that it will be better, I will be heartbroken and cancel my prep … Maybe I fly with the money I save to vacation haha man I dont know, im really fucked, BUT as we all know – Nobody cares, work Harder 😛

Yes I can totally relate to you how you feel mentally with this injury. You are doing all the right things and controlling what you can. I hope it all works out for you, the great thing is you are not giving up, keep this mentality even on the harder days

[Marc]

Today is a rest day for me. Usual for me, morning walk, client work and some client consultation calls. I’ve got a sports massage shortly, much needed as my upper body is definitely feeling tight. Feeling the DOMS in my quads today after yesterday’s leg session. I had a 1kg weight drop overnight, today was my lightest weight so far during the dieting phase, 122.8kg

[Marc]

Completely agree with the advice from the team here. Bloodwork / change shampoo to fragrance free would be the first initial steps here. You can also speak with a pharmacist or gp on the best shampoo to go for to help you

[Marc]

Big leg session went down today! Filmed this one for YouTube and it was a good one. Went into the session pretty tired after a rubbish sleep, but put those feelings aside and had a really good session. Exactly what I set out to do. Midweek check in, food has been reduced slightly 50g of carbs removed from two rice meals for both training day and rest day.

[Marc]

That’s actually a solid idea but I would have trouble structuring the split because the time between same sessions will be even longer…I could try that of course! But first I’d like to give this a go, what do you think about the amount of sets I’m doing?

Your overall training volume looks fine. Give it a go see how you get on and how your recovery is also

[Marc]

First session of the week, upper workout chest dominant. Decent session, no pbs but still working to the best of my ability with how my shoulder is. Hunger definitely picking up, now into week 7 of the planned 10 week cut

[Marc]

Hi mate

I’m not sure it’s surprising that you’re running into a plateau if you’ve dropped food, dropped a rest day, and dropped to a cruise.

I don’t think you need to do anything as drastic as changing the make up of the split.

You could reintroduce the additional rest day, or, it might be time to change out movements.

Thank you, Rich. The main reason for increasing frequency it’s because rest days was making me a little bit anxious. I feel better on days that I go to the gym. But since progress is what’s more important, I’ll give it a try[/quote]
You’ve nailed it here. Try to work on removing the feeling of anxiety on rest days, these are a key part of progress allowing your body to rest and recover between sets. If you want to truly progress you have to also prioritise rest and recovery outside of the gym

[Marc]

Today was a rest day for, I had the best sleep I’ve had in a while last night just over 7 hours so I’m reality pleased with that and I hope it continues. With my shoulder pain I can wake up 2-3 times for a while each night but not last night. I spent some of today doing some client work and getting my 12.5k steps in but overall a pretty chilled day

[Marc]

The team have covered your question well with their replies. What you can take from this is the pre prep diet is different for everyone depending on where they are when coming to the end of their push up phase in the off season

[Marc]

Rest day for me today, my sleep last night was so bad been a theme this last week waking up for a good 1hour or so a few times during the night, sometimes partly because of my shoulder and other times just seem to be waking up. Anyway, some client work done early doors, then my usual morning walk before two in person posing clients.the rest of my day was spent bowling with my daughter and kerry which was really good. My body is like a furnace now so far I am down 2kg in bodyweight from the start of this week and hunger is definitely picking up and the changes are happening

[Marc]

Is chest a weak bodypart for you? Have you tried this split yet, if so how did you get on?

[Marc]

Very good leg session today to round off my training week. More weight added to my compound lifts – leg press, back squats, db rdl so I’m very pleased with this. Training performance is flying currently and I’m in a good spot,. Check in feedback from Kuba is to continue as I am with my plan as the changes are happening even though there has been minimal change to my plan. I’ve posted up a post tonight of my current look / where I am with my shoulder on instagram. I was due to have a diet break next week but no need, I feel great and happy to crack on as I am

[Marc]

Have you given this a try yet? If so, how are you getting on?

If the arm day doesn’t take away from any of your recovery and you’re still progressing in your other sessions, then I don’t see a problem. You may, however, find that you need an extra rest day.

The only way you’ll know is to give it a go.

I second this!

[Marc]

Apologies I meant Clomid 50mg not Nolvadex

This has been answered already on the other thread bud

[Marc]

Upper session for me today, mainly back focused. Sleep wasn’t the best at all last night, but went about my day as normal client work, steps and getting after it in the gym. My energy was down a little today, but I didn’t use a bad nights sleep to not get the job done. 1 more meal to go in today and then hopefully I get a better nights sleep!