[Marc]

Check in feedback from Kuba today he’s very happy with body composition and where I am at during this health phase, also gave me some extra cues with some of my training videos that I sent over which is always really useful.

In for an upper session early this morning, back, shoulders, chest 1 biceps and 1 triceps exercise and it was a very good session. 4 sessions down so far this week, last session tomorrow will be lower – so far it’s been a very good training week!!

[Marc]

Hi guys

Rest day for me. I can feel the Doms in my legs from yesterdays quad dominant leg session, but it’s a good feeling and deffo manageable.

Took check in pics this morning to be sent over to Kuba for tomorrows check in feedback. I’m really happy with my body composition and how things are moving / the range of movement still being really good in my poses.

Today mainly filled with hitting my 10k steps, some food prep and client work / set ups

[Marc]

Hi bud

Can you be a little more specific with what you are taking – how many mg a week each of test and masteron? How many times a week are you injecting both? What is your diet like, does it include micronutrients from fruit and veg?

Are you taking any of the tbjp health supplements if so which ones and how much of each?

[Marc]

Before doing this workout split for the last 4 weeks, when was the last time you had a de-load or more than two consecutive rest days?

What is your recovery like day to day in terms of how many hours sleep you get?

[Marc]

3rd session in a row today. The first time I’ve done this in a long time and the session went really well. Was in for legs today, there’s definitely an extra fire inside of me to really maximise this off season.

Exercises today;
Prime leg ext x3
Hack squat x2
Banded pivot leg press x2
Prime Lying leg curl x4
Toe press calf raise x2

Then finished off with some ab and mobility

Rest day tomorrow looking forward to that, reset the body before I go again on Friday with upper

[Marc]

I agree with Hilly. You could also try some breathing technique work to help relax your body before going to sleep.

Make sure your room is cool, perhaps sleep with an eye mask and black out blinds to help create a calm environment for sleep

[Marc]

In for a pull session today with my training partner. Had a really good session, definitely feel like a lot of progress can be made this off season with the new training set up.

Exercises today;
Single arm cable pulldown x2
Single arm cable pulldown x2
Chest supported upper back prime row x2
Single arm cable row x2
Upper back lat pulldown x2
Reverse pec dec x3
Single arm db preacher curl x3
Nytram bicep curl x3

… off to see Monika the therapist who treats lots of pro athletes as she has a therapist under her in derby who moving forward will be treating me to help keep me mobile during the off season. 45 mins drive each way but I’m very excited for this based on how well Monika treated me in Alicante, having that replicated with weekly treatments alongside physio when needed and the ultrasound/ electrical therapy machine I have is very exciting

[Marc]

Not everyone enjoys it. Personally from how you have yours what I do differently is add my protein powder to it and it tastes great. Fat sources I’ll either go peanut butter or almond butter, or half of each and the other half dark chocolate… if calories allow I do enjoy adding in some low fat Greek yoghurt too, tastes amazing!

[Marc]

Hi guys

Really good start to the week. Client work boxed off nice and early, food prep done and then onto in person podcast on – the beautiful struggle podcast. Really enjoy this in person podcast, lots of areas covered with my fellow tbjp Jay aka magic eye media so watch out for this one dropping in the next few days.

Today was day 1 of my new 5 day training split – push and triceps. Very good session alongside Karlton, all exercises felt great.

Session is outlined below:

Machine fly – 3 sets, 8-10, 10-12, 15-20

Low incline smith machine press: – 2 sets, 8-10, 12-15 – hard lock out and sink the bar into your chest.

Flat chest – 3 sets, 10-12 second set, 12- 15

Lying cuffed lateral raise – 3 sets of 10-12

Cross body tricep extensions: 3 sets of 10-15 reps, 2 second pause in shortened range – myo rep sets

Dips: – stay upright 2 sets of 10-12 reps

[Marc]

Oura ring has been great for me, I’ve had mine 3 years if ever there’s been an issue which is rare they reply fast and even send out a new ring

[Marc]

Hi guys
Hope everyone has had a good weekend. Check in Kuba today, he’s very happy with body composition and where I am 2 weeks post show. Hunger is high but that’s to be expected as patience is key to maximum off season.

From tomorrow I move from a 4 day a week training split to 5 days to really drive progress whilst keeping on top of mobility in shoulder whilst adding mass.

My new training split will be push, pull, legs, rest, upper, lower. Im very excited to get stuck into this with my training partner!!!

[Marc]

I did my pt qualification when I doing my sports science degree. I agree with this guys, I think face to face alongside some online learning gives the best outcome personally. But I would like for a reputable company who can support you during and after you have qualified. YMCA, future fit are two good companies to name a few

[Marc]

Rest day for me today, managed to have a lie in for once which was nice. Usual morning walk with kerry followed by food prep and client work. Plan to have a chilled day with kerry today and switch off, some much needed downtime after what has felt like a pretty hectic week.

[Marc]

Always train with intensity, whether that is a top set or back off set. Rep ranges will likely vary between the two but attack both with intent and to track progress use a log book. Progress can be via form, weight increase, extra reps so also bare this in mind

[Marc]

My podcast with Dennis James, Chris Cormier and Milo’s went live on the menace podcast YouTube channel yesterday. I’ve had a really good response from people I know / don’t know about my journey and also how the podcast went which is really nice.

Linked back up with my training partner today for legs. Had a really good session. We are both coached by Kuba and he is looking at updating / making some changes to our training plan to get the most progress from our off seasons which I am really looking forward to, so I will keep your guys updated once the new plan has been mapped out!!