[Marc]

Hi guys

So my log didn’t work for yesterday so I’ll post yesterday and today’s.

Another solid leg session today. Today was my second week with the tweaks to my leg workouts with gym Leco press and dumbbell split squat. Managed to progress both lifts with both form and weight which I’m happy about. I personally feel that these exercises are challenging more than the pivot leg press and single 45 degree leg press. I’ve got a love hate relationship with the split squat, but it’s an exercise I really feel a benefit from so I’m glad it’s back in.

Food has gone in easy again today. I’m getting a solid 7hr30 minimum each night sleep so I’m pleased sleep duration / quality has picked back up now it’s more comfortable sleeping at night post op. 1 more meal to go, then it’s off to bed for me.

… today weds was a rest day for me. I had a sports masssge on my legs and stretching on my upper body. Midweek check in with Kuba, he’s happy with the visuals. From next week it’s looking like we will begin my push up but I will keep you all updated on this.

[Marc]

First session of the week today I hit the solo and closer to home mainly because I’m still building my weight / strength back up. I had a really good session, I feel like my strength has picked up a bit and my ROM.

First day of increased training day food and I definitely noticed this difference, the pump was good. Still in what I would call a health phase post op, definitely looking forward to taking that next step with pushing on when the time is right

[Marc]

How do I ask a question in the forum without what I’m doing now as in commenting on another post please?

Whatever your question is go to the section that is most relevant to your question and click where it says add new topic and the write your question

[Marc]

Check in feedback in from Kuba today. Switching up the pace now the holding phase with nutrition set up has changed. I now have a training day and non training food plan as of today.

Cardio is still 3 days x 20 mins – steps on these days will be 6k

The days I don’t do cardio my step count will be 8k.

Looking forward to this change as it now another step forwards post op. Appetite has been high so this bump in food changes I am looking forward to. My weight on average from the week before last up 0.1kg up so now I’m expecting to see my weight start to trend upwards.

[Marc]

They certainly have their place . As a staple ensure diet is in a solid place as your foundation. Then as the guys have said with suggestions on supps will be in addition to your nutrition. Supplements can form a staple for your plan and the more you advanced with training you can add in extra to support your needs

[Marc]

Usual rest day today. Had a great sleep last night 8hours48 deffo needed that, sleep has been better this week aiming for hours 8 hours each night. Had a chilled day today with Kerry and my two daughters, went out for an off plan meal with them which was really nice. Check in pics / form sent over to Kuba for feedback tomorrow. All round step forward this week training, sleep and body comp

[Marc]

Great advice from the team, nothing further i would add to this

[Marc]

Ended the training week with a really good leg session. Second week training legs post op and feel like picking up the pace again.

Today was meant to be Cybex squat press but there had been a mix up with the delivery, so in the end took pendulum squat for a spin which I haven’t done for a while. lol the set I did almost finished me after 7 reps, but re-set and got an extra 3 reps out. Those extra reps when manage to dig deep is what makes the difference and right now I know I have to find it even more with legs as this is the bodypart I can train to the max also the one that needs the most growth.

Early night planned, 1 meal to get in and then off to bed.

[Marc]

I fully agree with the reply Louis has said. To have one working set per exercise seems very low. I understand training volume is important to aid recovery, but are you really stimulating your muscles enough from that 1 set only, the likelihood is probably not especially if you are feeling like your legs are lagging.

I’d look at exercise selection alongside volume

Is nutrition in a good place to facilitate growth and recovery

What is your rest / recovery set up like is this is a good place

[Marc]

Felt like a super busy day today, fasted steps followed by fasted cardio / rehab work, food cooking, client work, some work being done at my house so no gas / electric for a few hours, haircut and then gym…. But! It’s been a productive day.

I trained pull today, focused really on trying to open up my scapula on the side I had my operation as this is where before my op I wasn’t focusing on using my scapula in exercises but instead using my strength to move the weight. Although the weights I’m using are light my back feels like I’ve been doing 10 sets of deadlifts the connection I’m getting now feels totally different. It’s all work in progress, but I’m certain once my scapula moves fully as expected not only my training but my poses will improve too.

[Marc]

Well I can definitely feel the Doms in my legs today after yesterdays leg session. The changes in exercises deffo added a new level
Of intensity with me wanting to progress those lifts. Rest day today and also midweek check in. No changes for now, still in a holding phase whilst shoulder is improving then will switch direction and push up. Had a sports massage today and also got my cardio, rehab work and client work all ticked off… even managed to squeeze in a short nap too lol

[Marc]

I agree with what Ryan and Clare have said here. To add, if you are to cut aggressively this may lead to the same feeling for then wanting to eat a lot more again so it’s a fine balance. It takes time to really be able to manage food post diet but it can happen. What I would say now is choose whole foods, bump protein up to help keep you feeling fuller from your meals and also opt for food that will give you a little
More volume, like potatoes instead of rice

[Marc]

I agree with all the points the team have made here. Many gyms don’t have prime kit, my gym including, so you adapt as best you can with the kit available.

What’s your current structure / kit that you have available? Aside from the JP YouTube video have you had a look at what some of team have posted with pull workouts, like Kuba and I posted a pull workout a little while back. Try not to over complicate it

[Marc]

Really good leg session today with Karlton. Again resetting some lifts and some tweaks to to training plan but a very good session in the books.

Todays session was;

Lying leg curl x 3 – last set unilateral
Leg ext x2 – 1 dropset on last set
Gym Leco leg press (in place of pivot leg press) x2 sets
Elevated split squat – (in place of 45 degree leg press) x 1
Adductor x 2
Seated calf raise x2

No hip hinge today with tightness in lower back / glutes. When should is good to go definitely want to get SLDL added back into the rotation

[Marc]

I think based on what you’re saying here is with your approach to training that with you enjoying this style of training the most it’s likely going to give you the best return in progress as you can follow the plan better due to enjoyment. Of course there are different training methods, exercises etc but if we suggest changes but you don’t enjoy it, then what you put into training could decrease. So I would continue with what you feel works for you and make adjustments when needed based on recovery and whether you feel you need more work on certain body parts