[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!

[Marc]

You don’t necessarily have to train the 5 days a week you can adjust your workout routine

Either way I would go;
Monday upper
Tuesday lower
Wednesday rest
Thursday upper
Friday rest
Saturday lower

This gives you enough rest days in between to allow for recovery and more than enough volume over the week

[Marc]

Rest day for me today. It’s been a busy one mainly around client work, new starter plans and consult calls but a very productive day. Also had a sports massage on my upper body, right in time ahead of my upper session tomorrow. Not too much else to report, noticing hunger picking up now into week 6 of diet and my body continues to be responsive so I’m really pleased with that

[Marc]

Also note not all your sets need a back off set. You could have two sets with a rep range of 8-12 where you can use the same load for both sets and work towards hitting the number of reps needed for those two sets

[Marc]

I agree with all the comments from the team. Put this into practice and you will be absolutely fine moving forwards

[Marc]

Really good leg training session today, back training with Karlton and very happy with performance in the gym. I haven’t trained legs at this gym in the last two weeks just with deload and Karlton being off after his eye operation so was good to get back after it and also get on the Nytram leg press as only one gym has this in my area. 7 plates a side on this plus 5kg and I maxed out at 14 reps. Definitely room to push the weight up next week so I am looking forward to that.

No changed with my plans, midweek check today with Kuba my body has taken a big shift forward with condition and visually the changes are coming fast now which is great to see

[Marc]

Thank u all for the answers!

I saw the doctor today and he said „Just take 4 weeks off and do nothin“… I live in Germany and I Tell u the doctors here Are garbage as fuck…

I have an apointment Tomorrow for an MRT to Check the spinal and neck and See if this cause the Problem. Maybe a Prolapse? Dont know …

I hope your follow up appointment went ok? And you are now able to move forwards

[Marc]

Upper session today to start my training week! Back to my usual training days this week after my deload a few weeks ago, so I’m pleased about this as it means linking back up with Karlton to train legs from this week.

Session today was;
Pec deck
Low incline smith press
Neutral grip shoulder press
Triceps dips
Single arm lat pulldown
Cuffed lateral raise
Triceps cross body ext
Over shoulder triceps ext

[Marc]

Agree with replies from the team, way too many changes and asking for problems / hoping for the best. Do the work to get yourself in the best condition 7-10 days out from show and then cruise yourself in slowly increasing carbs as needed. When you are in shape there’s no reason to rely on diuretics especially as you said you don’t want to do this.

[Marc]

Usual Sunday rest day for me. Got up and out early for a walk this morning to rack up some steps whilst my daughter was asleep then got back to some client messages whilst doing food prep. Getting ready to go out now with my daughter and kerry to do some arts and crafts which will be nice as she loves that.

[Marc]

Hi Domingo

There is no rule to say you need 6-8k calories, personally I don’t even eat 6k calories in a gaining phase. The key here is once you get down to a lean set point then slowly increasing your food. You can be patient here and with this you will accumulate far less bodyfat over your gaining phase

[Marc]

Currently out getting some steps in this morning before an in person posing client and then I will be training legs to Round of my training week. I have my youngest daughter from midday today so looking forward today seeing her, hopefully the weather is nice so we can do something fun

[Marc]

I would be focusing a little more nutriton around those weaker parts yes.

However in reality for most if something is weaker its mainly down to how they are training it and I would be focusing on this above all else first

I agree and also prioritise sleep so you actually recover and grow

[Marc]

Check in day / feedback. It’s business as normal no changes for now. Body is recomping during this diet phase, bodyweight hasn’t moved much but the look is improving. The new tbjp clothes landed for me today they are so sick, lightweight and perfect fits for summer and tank vests too so look out for when they drop. In for an upper session today, back focused and had a decent session so I’m happy with that.

[Marc]

What is your nutrition set up day to day. Do you have a training day and rest day food plan? Aside from your food, how many hours of sleep do you get each night?