[Marc]

Another session today where it was not my most productive. Bit of a struggle and I don’t think a 2hr30 round trip on the motorway today helped me before training legs today but it was a drive that couldn’t be avoided. Numbers were down today and energy is definitely down. Tomorrow is a rest day for me but still a fair bit to get through, but I’m hopeful by Thurs I will be feeling a better than I have the last few days

[Marc]

Taking am and pm can help especially you are holding a lot of inflammation this is personally how I dose it for myself with an on going shoulder injury but take it very first thing in the morning away from your training window. If it will be too close to training, then go with full dose pre bed

[Marc]

Upper session today, trained a little later than normal to go to the gym same time as kerry to put her through some posing post workout. My session today wasn’t that good, pain in my shoulder and energy was down but I did my best for today and that’s what counts

[Marc]

Hi guys, back to my normal step count today 12.5k daily. Tomorrow I will be back to full training too, after an additional rest day on Friday from bad sleep. Went over the ultraflex today with kerry because she had an in person check in with Meg, which was good for her to see her in person and for me to help out with driving.

[Marc]

My take is when you cook / prepare your own food you know exactly what the quality is. Chicken preparation is you are trying to save time I would say to batch cook it and then freeze it. You can’t beat fresh food!

[Marc]

Sorry mate, it’s not clear what you are trying to say here. Can you try explaining again

[Marc]

Hi guys

No training for me today, another day trying to keep steps lower and resting. I did have an in person check in / posing client today but other than that and some food cooking I’ve not done much else movement wise. I’ll see where I am at tomorrow and the plan of action from Kuba

[Marc]

Hey Man! Much thanks for taking the time to reply back.

Firstly, i am not payed as I mentioned he is a friend. I have already practiced before as mentioned for every high day weve experimented everything and found that on the 3rd day after his high day thats when he would look the leanest, sharpest and also loaded. the questions I shared at the top is for my own growth and understanding. I am still in the process of learning various things which is why I dont charge yet unless i have more experienced. I have already asked countless people I know so I can understand how the do things. Every coach has a different way to go about and I intend to have some information from everyone as a tool I could use someday in the future. Please consider the questions generic for knowledge purpose only.

this is my very point tho – there is nothing generic about a peak week – its almost impossible for us to give advice here as its all based on learning how this client responds to the work you do during prep – that is what dictates how you run into peak week.

Then its his response daily to what you are doing that then dictates how you make any changes to the process.

so its still up to you to do the testing and see what works for him which is why I said if you have 2 weeks do a trial – I literally run a complete peak week trial with clients up to even a mock show day most of the time with a mock stage time -so I can asses exactly what we did and what worked and what may be better and then adapt things based on this feedback.

For me this is always the best course of action especially if you have not done this before or not done alot of it – this is were you learn how that client responds and what you find yourself works best [/quote]
I fully agree with Hilly and his comments on all of his replies.

[Marc]

Morning guys, bodyweight has spiked up almost 2kg overnight. Another pretty rubbish sleep for me and check in feedback from Kuba is to take today as a rest day and we will re-assess where I am tomorrow. Definitely frustrating as I was stringing together some really good sessions, especially on legs but I need to work with my body here to keep moving forwards. So rest it is today keeping steps low. Have a good end to your week all!!

[Marc]

New low weight today, 0.4kg down on yesterday so that puts me at 122.4kg this morning fasted. Sleep was pretty shocking last night, once I’m awake with my shoulder that’s it takes me forever to get back to sleep. Had an upper session today, it definitely was not my best workout but still gave what I could to the session. Hoping for a much better sleep tonight

[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