[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

[Marc]

First weights session back today post shoulder op. Trained upper body, my left side only (the shoulder I didn’t have an op on). Felt good to be back lifting today. Of course I want to be training bilaterally but small steps here. I did a push session, 2 working sets each exercise.

Sat on the fence about whether I would post it up or not, but it’s my current reality and it’s easier to be transparent. I dropped a YouTube video on my channel today about what’s been going on with my shoulder and the steps I’ll be taking working with the physio to give me the best chance to get me back training and competing again.

[Marc]

Chilled day today with my youngest daughter. Met up with some family and out in the sun enjoying the nice weather for a change. Got a head start on some food prep for tomorrow. Last meal going in then it’s off the bed, ready for me return to weights after 2 weeks off post op

[Marc]

I think there’s more to consider as to what could impact recovery aside from cardio, such as your training, your daily nutrition, sleep just to name some examples. Now 35 mins cardio 5 times a week is not a huge amount. However, You can’t shy away from the work so if that’s what you need for yourself get after it

[Marc]

Check day today, Kuba is happy with where I’m at, all things considered. From now next I’m going to be getting back in the gym, training legs as normal and also training my upper side of my body I didn’t have an op on. Looking forward to training, as I’m feeling super flat at the moment

[Marc]

I agree with all the points above. I would use what you found here as data for the future for when you do your real carb up. like you have mentioned give yourself even days 7-10 days out for your carb up to work. You will likely find the first few days will mean your weight will drop like you found here because you are dropping fatigue that’s been built up during prep

[Marc]

It was my second physio appointment today since my shoulder op 2 weeks ago. Worked again today on rehab exercises to strengthen my stabiliser muscles around my shoulder, and today I got a new few exercises to add to my current rehab program. The physio was happy with the progress I’m making so far. I also had shockwave treatment, electrical therapy and ultrasound therapy to help bring down inflammation and break down and scar tissue post op

[Marc]

What is your current body composition like?

[Marc]

Kerry is away, so I worked my usual routine back to front today. Food prep done for the day when I woke up, then I went to the gym to do my shoulder mobility work, then when I got back got stuck into client work posing check ins. Also got my haircut today. Time has gone fast today, racked up my 10k pretty easy and that’s not with me doing my regular shorts walks but due to doing more around the house because kerry is away

[Marc]

Agree fully with taking your time here, both peptides for healing tb500 / bpc157 and also am and pm cure-coming for anti inflammatory properties

[Marc]

Midweek check in sent over to Kuba today. Visuals are to be expected flat due to not currently training, a little soft in my midsection also but size is still there. Appetite wise it’s pretty crap for me right now but I’m still keeping on top of short walks to get 10k steps in each day. It’s important now post op the food keeps on going in to aid recovery and I know that so it is what it is and of course I’ll keep doing what’s necessary to help this process

[Marc]

Bump your protein up to aid recovery and set your calories at maintenance. Having recently had an operation 1.5 weeks ago this is what I’m doing at the moment. Likely from next I’ll be adding in lowering body training and training my shoulder I did not have an op on as this will add healing on the side I had an operation. Daily steps remain and ticking every single box to work around things as best as possible

[Marc]

A few positives today with my rehab exercises, able to get some more range of movement from a few days ago so that was a confidence boost. Still a way to go, but as always giving 100% to get me back to where I need to be. I had my stitches out today, shoulder looks good. Still a little swelling, but I’m sure this will reduce down in the coming days

[Marc]

Adding in the high days at this point would be counterproductive. Not ideal you being ill but things like this do happen. The fact you progressed training you are likely over the worst of the illness. From here, head down and continue with your mini cut. Remember what you said the aim is to get in and out, so get back into the calorie deficit