[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!

[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