[Marc]

Leg session today for me. Again just like yesterday a different set up with training plan that will take a little adjustment from my old plan but I’m sure when I’m in the groove I’ll see the rewards.

Exercises today were;

Seated leg curl
Leg extension
Hack squat
Leg press
Lying leg curl
Good morning
Toe press

Lots of volume, with a mix of exercises so I look forward to see how this will progress over the coming weeks

[Marc]

It’s a new plan so you won’t know how this feels until you get going with it. Personally for myself for lower body training I like to do some isolation exercises before my main compound lifts to ensure my joints are warm. So for example seated leg curl, leg extension and then move onto say SLDL. For yourself it will be a case of seeing what works and how you feel running this split. There’s nothing to say you can’t adjust exercise order if you feel you need to after trying this split.

Just an observation I’d be more inclined to have a leg press variation instead of front squat as you will be able to load more weight and you currently do not have any leg press variations in your training split.

Thanks for advise Marc.I have a leg press machine,so i can use it instead of the front squat.

[/quote]
Great, keep us posted how you get on

[Marc]

Hi guys

In today for a solo session (currently training on my own, my training partner has just become a dad).

Session today was different for me as now I’m on a different training rotation. 2 upper days and 2 lower days. Upper days for now is on the side I didn’t have my shoulder op. A little frustrating I won’t try and hide that fact, but I know for now this is what I need to do.

Exercises today were;
Pec deck
Low incline db press
Neutral grip shoulder press
Triceps dips
Single arm lat pulldown
Cable lat raise
Cross body triceps pushdown
Single arm rope overhead ext

Pump was pretty decent, albeit on one side. Post workout I did my rehab exercises along with 20 mins steady state cardio on the stairmaster

[Marc]

It’s a new plan so you won’t know how this feels until you get going with it. Personally for myself for lower body training I like to do some isolation exercises before my main compound lifts to ensure my joints are warm. So for example seated leg curl, leg extension and then move onto say SLDL. For yourself it will be a case of seeing what works and how you feel running this split. There’s nothing to say you can’t adjust exercise order if you feel you need to after trying this split.

Just an observation I’d be more inclined to have a leg press variation instead of front squat as you will be able to load more weight and you currently do not have any leg press variations in your training split.

[Marc]

Rest day for me today, 20mins steady state cardio done on the stairmaster along with training abs. Headed to Costa with kerry today to get some client work ticked off and to get out the house for a bit. Shoulder doesn’t feel as sore today from physio on Friday, which seems to be normal for me 2 days post physio is pretty much bang on before I start back rehab work (for now, as this is the advice from my physio)

[Marc]

I’m taking from this that if you’re mainly feeling your triceps and shoulders when training chest it’s likely your set up / execution of the chest exercises are off. Do you have any training examples you can send

[Marc]

Felt a little sore today after physio yesterday which the physio said I likely would. It’s crazy really because I want to be doing more, but again just shows the importance of taking my time right now. Went in for legs today, energy was down a little today but the work got done

[Marc]

Out of interest, when you started this training split 2.5 weeks ago when was the last time you had a deload from weight training?

[Marc]

Physio session for me today. Some positives in the session with gaining a little more range of movement in external rotation. Hardest part for me is being patient as I’m desperate to get it. I feel pretty tired after todays session, but I got this recorded for another YouTube video so you guys can follow along

[Marc]

Try not to focus on the details what’s being shown on the paper. Right now the key thing you said is that you look and feel so much better. That right there is all you need to be focused about. Not scale weight, not your e2, purely what your look is. Take the worry out of looking at the smaller details and focus on the good that you are seeing

[Marc]

A bit of a later start to the day for me today, I picked up kerry late last night from the airport and didn’t get back home until just after 1am. Usual routine this morning, steps, food prep before getting into client work. Training today was pull, training my left side only for now. Mentally I just want to train both sides, but I know training my side I didn’t have an op on will help to hold size and also help healing on the other side. Deffo an early night today because I’ll be training legs tomorrow morning

[Marc]

The answers above have all covered the info you need to know here. Whether you are carb cycling or you have a training day and rest day food plan the principles are the same with being in a deficit

[Marc]

Hi guys rest day for me. My hunger has definitely picked up after two days training so far this week, feel like a very hungry bodybuilder today ha. Currently doing my shoulder rehab exercises every other day, having to be patient here because I am wanting to do it more but I’ve got to follow the advise of the physio and I’m back in for a session with him this Friday

[Marc]

First leg session back today post op. Hit a solo session. Trained a little later than I hoped, but I’m happy with how the session went. Easing myself back in, it was really good to get some blood in my legs.

Exercises today were;

Adductor
Lying leg curl
Leg ext
Leg press
Single leg leg press
Seated calf raise

Midweek check in feedback also, steps have been reduced from 10k to 8k. Now I’m back training that extra expenditure just isn’t needed.

[Marc]

My preference is logbook and pen, then I look back in the logbook when I next repeat the session. I also make extra notes on how I feel during that session too