[Marc]

Back in the gym today with a push session. Hit the session again as a unilateral session, lighter load with my shoulder I had my op on and heavier on my “good side”. Itching to be able to train at full pace and be back to 100%. But I’m working with my body which is the important thing right now. DNFM pre workout definitely helped me through todays workout, because I was still feeling a little tired after a disrupted nights sleep

[Marc]

I agree with Haider’s point. Providing diet is in in check like you have mentioned this will help with keeping a leaner physique. I would also be mindful of cardio / steps being in place and monitored throughout. With diet make adjustments as and when needed to keep in line with the overall goal of maintaining a lean physique

[Marc]

Another rest day today for me today. Body is deffo feeling tired, Kuba had up carbs by 25g in 3 meals yesterday and my weight came down today. Got some client work done today along with my daily rehab on my shoulder. Body is feeling pretty tired so I’ve been sure not to over do it

[Marc]

During a diet phase higher volume and super sets any set extensions is the worst thing anyone can do

You do not have the fuel to facilitate that kind of work – this is common sense yet so many still make this huge error.

Diet = lower volume ( may not need to change volume ) but with priority of keeping perfomance in check

X2.

[Marc]

So I ended up not training today. I should have trained pull but my body felt so heavy and tired. Even after over 8 hours sleep last night I felt physically drained. hit my steps for today even they felt like a drag, legs felt heavy. So today I rested and got my rehab work done

[Marc]

Personally I stay clear of mk677, used it before and never again because of insulin sensitivity issues. HGH will do the job, alongside peptides bpc157 and tb500.

[Marc]

Usual Friday leg day session resumed! Back training with Karlton today which was good for the extra push. No chasing pbs, but resetting lifts. Overall a good session and bracing on my shoulder feels good too. Todays session was;

Adductor x2
Kneeling leg curl x2
Leg ext x2
Hip leg press x1
Pin loaded single leg leg press x2
Seated ham curl x2
Standing calf x2

[Marc]

Agree with the above iso pro or vegan, however, if none do the trick whole food will be good, I know it’s a little more effort to eat but it’s worth it for gut health.

This comment x2

[Marc]

No weights for me today, it was always going to be 50/50 as to whether I trained last night or move my session back a day. My youngest daughter wasn’t well last night so my sleep was really disturbed so I thought it’s best to get a better sleep today before getting after it tomorrow and now Saturday which won’t be a rest day anymore.

Rehab along with client work, calls and steps has made up the majority of my day today. Special delivery from Louis Arjuna today, really like the clothes those guys do!

1 more meal to go and a short walk for my final steps and that’s my day done and dusted

[Marc]

Hi mate,

Just to offer a different way of thinking.

Why do you think you need to change anything overnight? Ask yourself if what you are doing now is giving you progress (and by progress I mean you’re uninjured, enjoying training your mood is in good place).

If you feel you are picking up injuries or not able to train to your full potential in the gym then yes you may need to switch things up and what Kuba and Rich have suggested is spot on.

The advice from all the replies are great. I really do agree with this too. Yeah I agree with age we will at some point have to approach things differently with what you have mentioned, but at the same time If you are in a good groove and feeling good with your current approach roll with it. You will of course have to pay attention to recovery but that’s the same with us all so implement de-loads and de-volume sessions. Look after your joints with supplements like the joint stack from tbjp – osteo pro, cure-coming, join-in and be sensible with trt dose and you can still enjoy your training without putting a limit on your capabilities based on your age.

[Marc]

Midweek check in today. Spoke with Kuba and with how energy has dipped / how weight has trending downwards pretty quickly my steps have been tapered from 8k to 6k, although today they will end up close to 8k still as I’ve been fairly active as I’ve had my youngest daughter and I’ve got her overnight.

I’ve had a physio session today for my shoulder, went over some additional rehab work I can do to help my overall mobility. I will be adding these into my routine to really help with my internal and external rotation alongside my overhead mobility. Desperate to get my full ROM back asap but also conscious not to over do it, which is a conversation I had with the physio and also Kuba this evening. The process continues to get me back to 100% asap

[Marc]

Absolutely a great level of body fat to start your push up. You look great mate, solid work. Like the team have said here, take your time increasing food slowly, keep a good base levels of steps with cardio and you will be in a great spot to push weight up over a good period of time. The key is don’t rush increasing food to soon. You will likely be hungry from dieting, but be patient and you will see some really nice progress over the coming months.

Keep us posted how you get on

[Marc]

Hi guys

So today was a rest day for me. Very much needed felt pretty tired today. I even managed 2 naps today I was that tired. Fasted cardio done this morning 20 mins and then I did my shoulder rehab work in the gym.

My day was also filled with client work and getting admin bits done.

I also a sports massage / stretching done which is important right now to help with getting mobility into my shoulder.

Definitely ready for sleep now, need a solid nights sleep behind me

[Marc]

I personally don’t think anyone should need them

Prioritise quality health supps

Love heart / heart care / omega pharma pro

Arb like telmisartan

And you should have 0 issues, most people I see that tend to have issues it’s driven by poor diet adherence and practice ( 5 guys 3/4 times per week is going to do more damage to cholesterol than peds – pairing this with higher bf )

Exactly this. The best remedy for lipid control is this. GPs are quick to offer this, but going back and looking at nutrition, supplements and lifestyle should be the first priority

[Marc]

Happy New Year everyone!

First session of the year today and I trained push. My usual gyms were closed for New Year’s Day (why I don’t know) so headed to another local gym in Leicester which I sometimes train at.

I had a really good session. I did unilateral exercises for my good shoulder with a heavier load and lighter weight / banded work for my shoulder I had my op on.

8k steps ticked off, just about to have a sports massage now this evening then my final meal inabit.

Good start to the year!