[Marc]

Last session of the week today and it was legs. Really crap sleep last night, I’m putting it down to caffeine intake a little later than usual yesterday afternoon.

But, legs today was really good! One of my better sessions in a little while felt fresh off the back off the recent rest days / de-volume and also getting more sports massage work into my legs too definitely felt good.

[Marc]

I completely agree with the comments from the team. Take these points into consideration and keep your progress moving. Great work so far bud

[Marc]

Really good pull session today at gym around 20mins from mine. It’s where I did most of my pull sessions last off season and it’s got some good nautilus kit (I posted up a reel on my IG from some of my workout today). Even had time for a sauna sessions post workout at the gym which was a nice way to end my session for a change.

Client work and an in person posing client today rounded off my day

[Marc]

Rest day today, so usual set up with sports massage treatment, a few in person posing clients, haircut and client work.

Midweek Check in sent to Kuba today. I half expected to see a food drop to keep me rate of loss moving. But, it’s not happened. Kuba said coming off the back of rest days / de-volume sessions last week and lower steps which have now been increased since Monday there was no need for changes. Bodybuilding key is to hold muscle not a dieting contest. Think that’s the impatient side of me expecting changes, but fully trust the process

[Marc]

Jordan has videos explaining all of this

Watch those and try it out and see how you get on with it then report back here with feedback and we can help with any further tweaks

I agree with this message. Have a watch or Jordan’s YouTube videos where he goes in depth with how to approach this. You can then piece together a routine that’s based on your needs. Try it, give it time to actually work and you will soon know if the approach is right for you

[Marc]

Leg session in the bag today. Good session, before the rest days and de-volume my knees were feeling a little battered. The rest days along with sports massage really did help didn’t feel as sore during my quad exercises today which is always a good thing.

Exercises today;

Adductor x 2
Lying leg curl x 2 + 1 set single leg
Leg extension x 2 + 1 set left leg only
Leg press x 2 + 1 set single leg
45 Hyperextension x1
Seated calf raise x2

[Marc]

Full volume push today, felt good to back to it after last week. Happy with how the session went and the increase in steps to 10k got ticked off easy enough so a solid day all round

[Marc]

I agree with the guys comments, my best condition wise is when I have used Arimidex closer to a show

[Marc]

Last day low steps today. From tomorrow back to 10k steps (it was 12k before the rest/de-volume days). Even with low steps and rest days my body has been responsive with dropping bodyweight. Around another 12-15lbs to come off in this tidy up phase. So far so good, 4 weeks down approach has been so different with cardio but I’m here to try different methods and it’s definitely working

[Marc]

Hey buddy! I do like stretching under load during exercises but I do think you should stretch after your workouts.

X2 agree with this

[Marc]

Happy with todays leg session, my last de-volume session of the week. Been get a little niggle just under my right knee last few weeks but had it worked on in my sports massage yesterday and it felt so much better today training so I’m pleased about this and looking forward to then see how full volume legs goes next week.

Check in sent over to Kuba today, I’ll update you tomorrow when feedback is in. Overall feeling fresher this week ready to get back to it next week

[Marc]

I agree with Peter, personally this is something I would do or advise people to do themselves. Use a reputable company and discuss past and current results with them

[Marc]

Rest day for me today, which is a strange one because normally Friday is a training day but my training week has been different this week following the rest days / de-volume sessions.

Anyway today client work boxed off early, steps again to be between 6-7k. I’ve got a sports massage booked in for this afternoon which I definitely feel like I need

Got the dreaded food shop today too which seems to be coming around even quicker but it’s an easy way to get some steps up too, so kills two birds with one stone here

[Marc]

I’m in agreement with all the comments above. What’s your current set up for carbs, fats and protein? How has your body been responding on the set amounts / what is your weekly rate of gain

[Marc]

Another de-volume session with today being pull. Trained after two meals today instead of three and it was great because the gym was so much more quieter. Note to self get there earlier lol. For this week steps had been pulled back from 12k to around 6-7k currently to get me feeling a little more fresher before pushing back on again. This is week 4 of my cut, bodyweight is still trending down in the deficit even with lower steps so I 100% know when steps increase further progress will fly.