[Marc]

Solid day ticked off all round. Steps, cardio, pull session, rehab all went well. In my pull session I’m starting to feel my strength coming back in my shoulder that I had my operation. It’s a bit of a balancing act trying to not push to hard to then make my shoulder inflamed but at the same time I want to push myself enough to get stimulus to the muscle.

Had a few in person bodybuilding posing clients today which was really good. The guys were both in off season and will be first timers so started off with the quarter turn poses for now both moving onto the other mandatory poses!

Food was increased on Tuesday, I can confirm my appetite is high!

[Marc]

You should be proud it very much sounds like you have formed a plan that is specific to you and it’s working. Because you have continue with this

[Marc]

Usual mid week rest day today. Sports massage / stretching, client work, in person posing session for one of my clients who’s competing in a few months, in person PT going over exercises / form for my client who is over from Japan, out for an off plan meal with my client his gf and Kerry this evening before they head back, also client check ins. It’s been a busy day but a productive one.

[Marc]

Thanks for the response Peter. If I was more open to training on any day except Sunday would that provide me with any more options? I get you’re liking the upper/lower over the rotating PPL I suggested

If it were me personally I would be laying this out

Push/Pull/Legs/Rest/Upper/Lower Rest – I find this works very well and I think makes more sense to the way you have this laid out.

However for me I still prefer U/L over something like this but this is were it really comes down to what works best for you and what you will enjoy.

[/quote]
I agree with Peter here. The upper lower split would work well and allow for sufficient recovery with enough training volume. I still think there as misconception with training more days equals more progress. Maximise your sessions over the week in the upper lower split suggestion 4 days training, take it there in your sessions and recover well which is when you grow

[Marc]

Fridays leg session went down today. Moved my leg sessions around because on Friday I’ve got a chiropractor appointment that’s 5 mins away from my usual Tuesday leg session gym, whereas my Friday leg session is 35 mins away.

Today my main left was the Cybex squat press. Last Friday I got 9pps for 10+1 reps. Today I did 10pps and got 9 reps but I 100% should have gone for the extra rep. My training partner called it but after taking a double breath at the top of didn’t think I’d get it without breaking my breathing pattern. Definitely pissed me off that I didn’t after watching the set back so the remaining exercises I pushed even harder.

Note to myself is to always try for it, have that attitude that I can hit the rep and commit to it.

[Marc]

Pros and cons to both sides. This I think would come down to personal preference. Until you have tried something for yourself and assess how you feel, it’s hard to base your judgement on what others have done as it will be personal to yourself your experience

[Marc]

Push session over at tbjp x shed gym today! Timed it perfectly, missed yesterday’s crowd and I was able to get around the gym and get it done. Still building weights back up with my shoulder post op so still a lot of unilateral work being done in my workouts. I trained with my client today who’s over from Japan so that was pretty cool too.

Post workout had a nice chat with James, first time really sitting down and speaking with him which was really cool to share stories / experiences / aspirations.

If you have been to the tbjp x shed gym I would definitely recommend putting it on your list of gyms to visit!

[Marc]

What a day! Being at the opening of the tbjp x shed gym. Unreal atmosphere, packed gym, familiar faces from the industry and new faces too. Insane gym! I didn’t train today, but me and Kerry have stayed over so plan to train tomorrow when the gym might be a little quieter.

Kerry and myself have got clients over from Japan so we will hit a session over at the gym here before heading back to our ends. Looking forward to training tomorrow.

Oh and my push up phase starts tomorrow!

[Marc]

Hi bud, I definitely wouldn’t pick up from where I left off. Coming back after a de-load you will be feeling fresher, but going back in where you left off will likely after a few weeks having you feeling slammed / fatigued again.

Personally for myself after a de-load my first two sessions back would be a de-volume sessions so I would only do 1 set for each of my exercises and that set would be my working set. I wouldn’t be trying to match previous log book numbers, but instead focus on re-setting my lifts. The sessions after the de-volume sessions again I’d go in lighter with the weight that I did before the de-load and look to make sure form, breathing pattern, etc are all on point and then look to build numbers up week by week within the training block.

[Marc]

Rest day for me today. Some client work boxed off early and also my check in sent over to Kuba for my feedback tomorrow. Hunger has definitely picked up this week, been a lot more noticeable.

Nothing too exciting today, food shopping had a look around some shops (racked my steps up) and had a coffee with Kerry talking over plans for the coming year.

[Marc]

I’ve seen this question on here twice (maybe you didn’t mean to post it twice). The replies on both threads are sound advice, take this on board. The basics work, just like what Michaela has mentioned.

[Marc]

Really good leg session today with Karlton. This one was filmed for his YouTube channel today which will drop in a week or so. It’s his first day on prep today, he’s coached by Kuba so I’m excited to see how he comes in over the weeks. Our first run today on the Cybex squat press, so set baseline numbers. I always like to undershoot what I think I can lift on new exercises so it can lead for my progress in the weeks to come.

I had a chiropractic appointment today so adjustments to neck, hip. Also graston and acupuncture. Very intense session, really working in helping to improve my ROM in my shoulder. I’ll definitely sleep well tonight after the day I’ve had lol

[Marc]

This could be a few things bud. I wouldn’t pull cardio as movement will aid in appetite and digestion.

What time do you wake and sleep? Are you spacing your meals evenly? Have you a solid routine for meal timings, steps?

What’s stress and sleep like?

The guys have also mentioned digestion aids. But for me it could be something routine based. The food set up looks solid. Not a lot of micro nutrients in there from fruit or veggies?

You could make some easy food source swaps for a pallet change as long as digestion allows too

Eating every 2-3 hours upon wake at 7 and sleep at 10:30. At the time of this post I was on break from school so I think the disruption to my routine may have been one of the causes [/quote]
Great to read things have improved for you. Having a solid routine helps a ton too. Well done bud

[Marc]

Happy with how today’s pull session went. Made progress on last weeks lifts and shoulder is feeling a little more comfortable week by week so able to up weights and increase ROM. Hunger is definitely up this week, lol deffo feeling like another food Increase won’t be far away based on my moving average weight being pretty much the same as last week even with food being increased on Sunday. Last meal going in, then off to bed. Feeling more energised now sleep is picking back up so that’s definitely a plus

[Marc]

The team have all made really good and valid points. Depending where you are in your cut with your timeline for when it will end you may need to look at other variables which have been mentioned like stress, are you due a de-load, have you added any compounds that would suppress your appetite. It sounds like things are moving at a good pace for you, just be mindful of not to run yourself too hard as that can be a whole hard to get out from.