[Marc]

First session of the week in the bag. Happy with how my upper session went today which was push dominant. At the moment my sleep still isn’t great but making the best out of my situation and still getting the job done. Midweek check in tomorrow so I will feedback to Kuba, but all things considered today’s session was good!

[Marc]

Hi Rich

Clare and Rich have both pointed you in the right direction here. You can also search the forums within the members site as there will be other people who have asked similar questions to get some more of an idea of examples and our feedback as a team

[Marc]

Hi guys, my last rest day before back to it tomorrow. Woke up my usual time around 5am, but managed to get back to sleep for a little longer so a bit of a lay in which was well needed.

Mainly done some business work today and as always got my daily 12.5k steps ticked off. My body still feels quite tired. But the plan is still to try and get through this next week before having a deload

[Marc]

Yes I agree with Clare – if you need surgery obviously the earlier rhe better you get that done

With training it’s about adapting a plan based off of what you can do based on your pain

No surgery needed for my situation. Need to stay on top of my physio work. Also want to keep movement and progress in the gym making smart choices that won’t put me at risk. [/quote]
That’s great that you won’t need surgery. I would definitely continue to work with your physio and get his direct feedback on dos and don’t to help you to continue training. Aside from training ensure you prioritise rest and recovery

[Marc]

Usual rest day for me. Woke up with real DOMS in my legs after legs yesterday, I love that feeling especially because I know I had a really good session yesterday. In person posing client this morning going through his posing routine. Just finished watching the England football game, deffo about lost my voice them winning haha

[Marc]

Hi mate

I think this will largely come down to your ability to recover.

If you have parallel training goals (boxing) it may help you balance overall training load.

It may though stall your progress if you can’t get enough stimulus to allow progress

I think there’s absolutely no harm in giving it a run, and if need be you can shift your an upper/lower.

This x2. Another thought is adjusting your training volume with weights to allow for your boxing training. Be sure to also plan in regular deloads too which will further help recovery and most importantly prioritise sleep!

[Marc]

Really good leg session today and a great way to end of my training week. All lifts progressed and walked away from my session knowing I gave 100%. Went to the gym feeling tired, shifted that mindset and got the work done!

Exercises today;
Seated leg curl
Leg extension
Hip leg press
Hack squat
Lying leg curl
Db rdl
Calf press

[Marc]

Upper workout just finished off. Wasn’t my best one today was feeling my shoulder pain on some exercises so I worked around things as best I could by lowering the weight and using more time under tension. Definitely frustrating at times today but I did my best to not let my emotions take over and do my best to get the job done. Main point is I did my best for this sessions and that’s what counts!

[Marc]

Did the person who wrote your mri report refer you to a doctor to discuss the next steps. Having had two shoulder operations in the last 6 months, after my mri report the follow up was to discuss the next steps.it will be good to keep the inflammation down what Clare has said but it’s also important to know if any further action needs to be taken

Thanks Marc, I have a follow up tomorrow so I’ll know more then just trying to get an idea and hope the outlook is positive for recovery [/quote]
I totally get it having been there myself. I hope your follow up went ok today, keep us posted

[Marc]

Did the person who wrote your mri report refer you to a doctor to discuss the next steps. Having had two shoulder operations in the last 6 months, after my mri report the follow up was to discuss the next steps.it will be good to keep the inflammation down what Clare has said but it’s also important to know if any further action needs to be taken

[Marc]

Marc What was the highest amount of food you ever had in the offseason?

Hi mate, I never actually got sent the actual breakdown of macros from Kuba, I could have worked it out but preferred to just follow the plan. I would say peak push up with Kuba, I was likely around 5500 calories and they were clean calories too. I’m not actually a big eater, but get a good response from this amount[/quote]

and before you started working with Kuba, you never ate more calories?

[/quote]
Previous coach I pushed more towards 6000 calories but these weren’t clean calories and I added too much bodyfat in the process. With Kuba Its been clean calories and my body composition was better too.

[Marc]

Rest day for me today. It’s been a productive day, posing client this morning in person putting together his posing routine, client check ins, sports massage and a few other bits of admin to get done. Stepped ticked off, last meal gone in and shortly off to bed as my sleep was crap last night waking up during the night

[Marc]

This isn’t terribly low for your body weight. If you are making progress on this then that is fine. You can always try increasing and see how your digestion and progress is. You’re about 3.5-4oz portions per meal so you can try another 1oz per meal

The portion sizes have been slightly higher in the past. I purposely lowered the quantities so as to promote digestion and indeed digestion has been very much improved. When it comes to recovery, i havent really noticed all that much of a difference. However i have been running the diet for close to two weeks

[/quote]
To promote digestion i would ensure you have a daily step goal and take short walk between each meals. Also some cardio will help to keep digestion good and for cardiovascular health

[Marc]

Morning leg session today because an afternoon physio appointment 1hr30 mins from home. I felt tired going into today’s session, I think I’m
Around the mark now where a pull back is likely going to be needed. But anyway for after it in the gym. Had a good session, hit good numbers overall on my exercises. A few back of sets with my isolations were down on numbers but the top sets were progressed so this could be a factor. Midweek check in, steps up to 12.5k from 12k and food also lowered. The plan was a 7 weeks primer phase, but today Kuba said it could be more like 9-10 weeks but we will see how things go. Either way it needs to be done, so it will get done !

[Marc]

I definitely don’t think there’s a right or wrong answer here. Considering the amount of years you have been training for I would imagine you have a good idea of which workouts style you enjoyed the most. I would choose this as you will be more likely to stick to it and also you can work it around your family life which is important.