[Marc]

11:30am isn’t to late in the day so i would definitely advise to stay fasted. Do stay hydrated beforehand not just on the day but also daily

[Marc]

Hi guys

Rest day for and my body definitely is ready for the rest today.

I have a sports massage today with the new therapist that I am using so good timing.

A day mainly of client work / new client set ups and making sure I hit my 10k steps.

[Marc]

Happy new year everyone.

First session of the year in the bag. Only two gyms open in my area today (madness) so me a Karlton trained at the one that had pretty much like for like kit for our pull session today.

Had a really good session, energy was down a little from a later night than usual yesterday but performance was right up there – DNFM pre workout for the win!!!

Session today was;

2 x single arm cuffed pullover
2 x single arm d handle pulldown
2 x prime plate loaded upper back bias
2 x single arm lat biased cable row
2 x upper back lat pulldown
3 x reverse pec deck
3 x db preacher curl
3 x cable z-bar bicep curl

[Marc]

I don’t know the exact sciences but i wouldn’t mix any of them and I don’t anyone that does.

I’m with Sas on this

[Marc]

Hi bud

Have you tried this session yet? You have a good amount of volume for pulldowns and rows. Is there a reason only 1 set of rear delt fly? How many times over the week do you train your rear delts? Biceps is a small muscle group so you could handle another set there where you only have 1 set, but again this comes down to how the rest of your training week is set up / how much you are able to recover between sessions

I have been doing for past 8 months no particular reason I only do one set on rear delt flys but once a week and it’s changed from 2 to 1 sets on biceps recently as progress on that wasn’t great[/quote]
Quite a long time in your training rotation. It’s not a bad thing but reading the comments below, it’s important to know if your physique is progressing especially if lifts are stalling. Have you maxed out the training split? If you are unable to know if you are progressing, this is where a coach can prove valuable

[Marc]

Hi bud

Have you tried this session yet? You have a good amount of volume for pulldowns and rows. Is there a reason only 1 set of rear delt fly? How many times over the week do you train your rear delts? Biceps is a small muscle group so you could handle another set there where you only have 1 set, but again this comes down to how the rest of your training week is set up / how much you are able to recover between sessions

[Marc]

Last session of the year wrapped up this morning with Karlton and it was legs. Another really good session and a solid end to the year. Very happy with how I am ending the year, will all the setbacks with my shoulder it’s been great to get back on stage and also now have a timeline mapped out for shows next year.

I wish all of you the very best for 2025 – keep smashing your goals and fulfilling your true potential!

[Marc]

Certain foods, such as asparagus can cause a distinct smell in the urine, as can certain supplements, such as alpha lipoic acid (Found in glucose disposal agents).

I would go and see a doctor though if you’re concerned and don’t think it’s anything food or supplement related.

I don’t eat any asparagus, I just wonder if dream sleep or my intra can lead to this[/quote]
I take dream sleep every night and performance fuel intra during my workout, this isn’t something I can say I have experienced. The food that you eat, have you sourced it from anywhere different to usual?

[Marc]

Trained after 1 meal today. This seems to be working well with my routine and my training partner so we are rolling with it. Today was push, another really good session. I’m like a kid, can’t wait to get into the gym and train and numbers / form on exercises are improving too.

8 sets for chest
3 sets for delts
5 sets for triceps
3 sets for abs

Job done!

[Marc]

Agree with the guys here. Manage your time effectively and you will be surprised how much you can do. Don’t sell yourself short when there are opportunities to be taken!

[Marc]

Hi guys. So today was a rest day for me, started my day like usual with a fasted morning walk with kerry. Majority of my day has been spent with new client calls / set ups and updating my coaching sheets ahead of the new year. A very productive work day, nothing new really to say aside from this oh and I had a very good massage treatment yesterday which will now be with a new therapist moving forwards weekly in derby so about 40 mins drive each week but I’ll share the drive with kerry but it will be well worth it to keep me mobile

[Marc]

Last session of the week today. Again trained after 1 meal. It was a really good upper session. A big difference I felt was the feedback Kuba gave me on lying cuffed lateral raise with my arm path which felt great with not only my shoulder but the connection was spot on.

Full session today was;

Lying cuffed lateral raise x3
Nautilus neutral chest press x3
Incline chest machine press x2
Underhand lat pulldown x2
Prime chest supported upper back row x3
Z-bar cable skull crusher x3
Z-bar cable bicep curl x3
Seated abs crunch machine x3

Off for a sports massage today – so great end to my training week

[Marc]

So for biceps I would go with one preacher curl variation instead of two. Then from there I would then think about adding a curl variation such as a d handle facing cables or a z-bar machine. This way you have two variations of bicep exercises that are different.

Personally for myself, through trial and error I know what exercises for biceps connect well with mind muscle connection, so this is something you should definitely take into consideration too

[Marc]

Out of interest how many days a week are you training and how is this split up? For example 3 days on, 1 day off…. If recovery has been taking a hit with exercises progression you did the right thing with adjusting training volume.

Exercise selection looks good. Without seeing pictures of your physique, is there any bodyparts you feel are lagging behind others. If so have you got enough training volume for them?

[Marc]

Hats off to you mate, this is very very impressive. I echo the comments from the team above, definitely start working you way back up slowly from here.