[Marc]

3rd day of my deload today. It’s been a productive day working, seeing my parents, making sure I hit my steps at 7k too. My digestion has been off the last few days which isn’t like me at all, so will monitor this over the next few days as I generally don’t feel bloated day to day but I have been which is odd because nothing has changed food wise

[Marc]

Biolab peptides have been fine for myself

[Marc]

Are you talking about Biolab where are a lot of athletes are now promoting the peptides?

[Marc]

Pretty chilled day with kerry, she’s 7 weeks out and I’m dieting so we decided today to go chill and have some shisha. Steps are still down at 7k for the next few days so I haven’t really had to go out of my way to get them. England game on later, so I’ll be watching that… hoping they win of course!

[Marc]

Definitely, you will need both phases in order to progress. You can’t have one without the other

[Marc]

Really good day today at the MK coaching team meet up. Well done to Meg and Kuba for hosting such a valuable event for their coaching team with some really good guest speakers. Areas that the talks really resonated with me, definitely glad I was there!

[Marc]

Have you tried using the web browser?

[Marc]

Another really good session in the bag today. Usual last session of the week, biceps (1 exercise) + lower.

As always gave 100% to sets as far as I physically can pushing to failure. There really is no better feeling knowing that I’m leaving the gym with no more physically to give.

Check in feedback from Kuba today is that after 8 weeks of continuous training it’s time for a reset. Food remains as it is, but 4 days complete rest as a deload starting from tomorrow. I usually have the weekend off from training anyway, so Monday and Tuesday next week is the additional rest days. Steps will be reduce from 12.5k to 7k steps for the next 4 days. My body is definitely ready for that reset so I will be prioritising rest before I get back to it next week Wednesday.

[Marc]

So instead of eating rice or noodles dry you could add in some low fat passata / dolmio sauce. Tastes great and gives some extra flavour and isn’t crazy high in calories but remember to be sure to add this into your overall calorie count.

[Marc]

Really good training upper session today. Exercises today were;

Upper back pulldown x2
Single arm row x2
Chest supported T bar row x2
Single arm lat pulldown x2
Seated rear delt row x2
Cable flyes x3
Single arm bicep cable curl x3
Db preacher curl x2

Check in pics / form completed today for feedback tomorrow from Kuba. In my 3rd week of diet, appetite starting to pick up and seeing some visual changes too.

[Marc]

I fully agree with Clare and kamara. What will help you a great deal is consistency with all of there points. There is no fast way to progress, it takes time. But consistency over time leads to results, so find the split you get most progress from, train hard, eat well, prioritise recovery and you will the return. Each area works together so they all are equally important

[Marc]

Rest day for me. Usual start to the day with a morning walk followed my client work. Got this done earlier than usual today as I met up with my eldest daughter now school has broken up for the summer. I’ve got 2k steps left to go and it’s not quite 4pm so I am well on track to hit my 12.5k target early. I’ve got a sports massage soon which is deffo needed. England are playing later, hoping the pull it out the bag and beat Netherlands!!

[Marc]

Hi Jack

I’ve just read this thread and you’ve had some great advice from the team here on how to work things on a budget supps wise. Are you all sorted now how best to move forwards?

[Marc]

Really good lower session today. Definitely pushing through this current tired state today but hitting good numbers across the session. Highlight was nytram leg press 8pps + 5kg for 13 reps. 3rd week into diet but feel like hitting my stride with lifts even if energy is down a bit. Session today was;

Triceps pushdown x3
Single leg lying leg curl x3
Leg ext x2
Leg press x2
Pendulum x1
Seated leg curl x2
Walking lunges x1
Calf press x3

[Marc]

To add to Clare’s point you will find useful training splits and info on Jordan’s YouTube video alongside some of the other teams YouTube channels like Kuba, Oscar and Nathan