[Marc]

I’m fully with the guys here. Go with one hip variation for the time being to make sure you are able to progress your lifts but also be able to recover too. Hip hinges exercises are taxing on the body especially when taking your sets to failure alongside other exercises within your plan. Run one specific hip hinge, then if and only if you can recover you could consider placing an extra one but working in a different rep range and ensuring the number of sets do not exceed two to aid recovery

[Marc]

Upper dominant workout today and it was a really good solo session;

Upper back pulldown x2
Cybex eagle row x2
Chest supported t-bar row x2
Single arm plate loaded pulldown x2
Rear delt seated row x3
Pec deck x3
Db bicep curl x3
Db preacher curl x3
Db hammer curl x1

Went with dumbbells over cables today and it felt really good. This is something I will feedback Kuba because with my shoulder feeling good I feel like I get so much more out of using dbs for biceps than cables

[Marc]

Definitely agree with the comments from the team here. Upper lower rest then upper lower would be best in this instance.

Another option could be push, legs rest, pull, legs

But again pick the one you would enjoy the most but definitely not 4 full body sessions, that will be very taxing on your body

[Marc]

Rest day for me today. Catch up with my brother and also my mum which was nice. Client work / consults also. Even had time to nip to get some shopping / a gift for my training partner for all of his help so that racked up some more steps for me. Got a Thai massage in shortly, key for me is to stay as mobile as possible so that’s priority this off season before heading into prep. I was on a podcast with Dennis James, milos and Chris Cormier last night which went really well so look out for that when it goes live!!!

[Marc]

It’s a completely safe product and personally to get the full benefits I would recommend taking the full dose. Post workout or on days when stress is higher, this is such a great supplement that I always have in my supplements stack

[Marc]

First session back post competing. I like to generally give my body a week to reset before getting back to it. Had a really good solo upper session today, actually trained at David Lloyd’s (I never do that) but it’s local and made use of the sauna post workout too. New training plan moving forwards will be 2 days on, 1 day off so I will get extra training volume. Previously I trained 4 days a week, where as now this will help me with filling the gaps and getting more sessions in which is needed. It will take some adjustments with my training partner and some sessions might be solo but needs must. I’ve also posted up a post show wrap up from the competing at BIGMAN weekend on my YouTube channel, so please do check that out guys on my thoughts / feelings / future plans

[Marc]

Here I wouldn’t compare the spin bike with the stairmaster. Set a time for how much you want to use the spin bike, if it counts calories great use that as a reference point each time. If not like kamara said go by intensity. You aren’t doing anything wrong, it’s just a different piece of kit

[Marc]

Family day today with my two daughters and kerry. Did some shopping with my girls, cracked some jokes and mainly spent the day enjoying each other company. Really nice end to the weekend, family is everything to me so I’m a very happy Dad…. Oh and I’ve also been invited onto a really good bodybuilding podcast this coming week today, so I’m definitely looking forward to that!

[Marc]

Are you currently progressing with your current rotation? How long have you been running your training rotation for?

Progress doesn’t necessarily come down to having more than one training rotation. Training volume based on your physique needs is key here alongside being able to recover between sessions.

[Marc]

I filmed for my YouTube Channel this morning. A wrap up from last weekends comp at big weekend, my thoughts/ feelings and my plans moving forward. This video should be out in the next day or two – so keep your eyes peeled for that. A chilled day today with kerry and my youngest daughter, quality family time, just can’t beat that. I won’t lie, I’m gutted there are no more shows this season for men’s open bodybuilding but my health phase is underway and I’m already looking forward to next season!

[Marc]

Hi mate

Sounds like you are taking all the right steps with compression vests, scar gel. Peptides can help with healing so can be worthwhile using too.

I’d definitely be in a calorie surplus to help healing during the time and up your protein intake from what it usually is. Don’t rush going back to training and take the advice from the surgeon on how much you should / shouldn’t do.

All the best with your op

[Marc]

Hi guys

Back to reality, landed back in the uk around midday. Straight back home, food shop / prep alongside client work. Watched a little of the cutler cast podcast nice to hear some positive comments about me from competing at the weekend. Last meal going in now, then off to bed hopefully get a nice long sleep

[Marc]

You have managed your holiday really well full credit to you. The team have all given you sound advice here so you don’t need to do anything drastic in terms of changes. Keep a daily step count alongside pre-holiday diet and you will be all good

[Marc]

Check in with Kuba this morning. Check ins will be every other day during this post show phase which I think is great to make sure I am in the perfect place during this health phase / reverse diet before heading into a push up phase. Today is the last day for me and kerry out here. She’s currently training and I am getting MnS haircut (the haircut is in titan gym). It’s mad still Just how tired my body still feels but I’m hoping next week I’ll be able to start easing myself back into training

[Marc]

What’s your goal, What’s your ideal look do you want when going away to Dubai?