[Marc]

Upper training session today back at full volume. I trained after 1 meal today because I had a physio session in the afternoon.

Exercises today were;
Pec deck
Low incline smith press
Neutral grip shoulder press
Assisted triceps dips
Single arm cuffed lateral raise
Cross body triceps extension
Over the shoulder triceps extension

Still not able to train at 100% as my shoulder is preventing me from doing that so I work around this as best as I can.

Physio session was really good today, some work on both shoulders to keep inflammation down through ultrasound and shockwave. Then some rehab drills for my lower body and core that will really help my knees / hips when training legs.

[Marc]

Agree with all the feedback the team have said here. I would add in the future have try to be a little more on tune with your body and listen to the signs it’s telling you. I generally look to have a de-load every 6 – 8 weeks but this can even be earlier if my body is showing signs I need a pull back. Always best to catch up early before it’s too late otherwise you can run into problems like you have here. Get fresh and then ease yourself back in

[Marc]

Hi guys

Not my usual rest day but it is today because I trained over the weekend. Felt more tired, but that’s usual for me the day after a leg session. Normal day in the life of me today, food prep, steps, client checks ins for coaching and posing. Squeezed in a nap today which was much needed

[Marc]

Your overall plan looks good you have a nice balance of fats, protein and carbs and a good amount of micronutrients from veg and fruit. You mentioned you are making smoothies with your rice flour meal. I would advise eating these meals especially when dieting as you will feel much more satisfied (full) if you eat your calories rather than drink them and from experience myself it will digest better. I agree with comments on adding in an intra workout drink also, even when deeper into diet just adjust the amounts down but don’t remove it completely

[Marc]

In person client check in / posing session today for masters over 60s client. He’s in a great spot, heading into the final 10 weeks of prep.

Today for me I trained legs, last session of my training week and back to full volume. I had a really good session, which I am happy about because I trained after 1 meal today when normally it’s after 3 meals.

Great end to my training week!

[Marc]

To add to the above if you do use your phone late or watch tv get some blue light blocking glasses with the orange lens as I genuinely think this does help

[Marc]

Client check ins this morning, followed by an in person posing client working on his posing routine and tweaking some of his mandatory poses ahead of his first ever bodybuilding show in a few weeks.

Felt a little crap today since I woke up, headache and now got a stye coming so maybe a little rundown. Still got my upper session done today and also my steps so nothing missed from my plan.

[Marc]

Have you tried this workout yet? If so how does it feel and are you seeing progress in physique development

Perhaps isolation leg exercises; seated hamstring curl and leg extension. A rear delt exercise.

It really comes down to also how your physique looks and what areas might need additional volume

[Marc]

Rest day for me, not to much to say today. Client work, getting some batched cooking done, steps and catching up on DMs. Different for me not training today like I normally would on the back of my deload, so I will be training Saturday and Sunday this week which I don’t normally do but looking to end my training week strong

[Marc]

I really agree with what both Clare and Allison have said. How was your skin before dieting and how much bodyweight have you dropped on the 12 weeks of your recomp?

[Marc]

De-volume legs today! It was a good one. Solo session as Karlton my training partner is recovering from an eye operation. Happy with how today’s session went and see some definition starting to creep through in my lower.

Exercises today were;
Single leg lying leg curl
Leg ext
Pivot leg press
Pendulum squat
Seated leg curl
Walking lunges
Calf press

[Marc]

Hey buddy! Push, Pull, REST, Legs, REST, Repeat is a great workout split. I used it for many many years and yielded great gains. However in terms of bringing up lagging bodyparts you may need to cater the split around those weaker body parts. Or adjust the volume/ exercise selection within any split. This could also be down to mind muscle connection with those bodyparts also so these are all things you’ll need to take into account moving forward.

I agree with Louis comments here around adjustment training volume to cater for lagging bodyparts. There is nothing to say upper lower still can’t work for you if you have had a good response, it would just mean adding more volume for the push exercises in upper sessions to allow for growth.

Or you can go with the split you mentioned. Is your upper that far behind your lower for you to drop down to only 1 lower session every 6 days. There is no right or wrong split but you have to accommodate for the lagging bodyparts volume wise

[Marc]

First session back after my de-load. Plan of action training wise today was a de-volume upper session. I had a really good session, felt fresher and up for my session so the 4 days rest has done the job here. Felt pretty full training today too which was nice. I’ve seen my lowest weight land so far in the diet phase this morning at 124.9kg and I started dieting at a bodyweight of 127.8kg so with this being my 4th week things are moving pretty well and I expect to see a bigger shift now my steps are back up to 12.5k from 7k during the de-load.

[Marc]

Does your nutrition / sleep allow for you to have sustained energy. This will also be the first thing to look at in my opinion and not rely on caffeine to get your through day to day as you’re masking what’s really going on

[Marc]

Last rest day of my de-load today. I’ve felt a little off today, almost like a cold is coming on but hopefully just need a good rest. Been a day getting food prepped to save some time over the next few days and also client work and time spent with my eldest daughter too which was nice with it being the school holidays and getting to see her during the day. Last meal going in, then off to sleep to hopefully get a good nights rest as back to training tomorrow