[Marc]

I full agree with Clare’s comments. What I would say is be mindful of what indulging will do to your digestion after a period of dieting. My advice would be to eat intuitively, enjoy your holiday but your hardwork dieting doesn’t need to be undo in just a few days of being away

[Marc]

Today was my usual rest day. Two in person client check ins / posing ahead of my clients competing this weekend. 4 in Total competing this weekend so keeping a close eye on them alongside My usual client check ins. Haircut also today along with steps and food shop. My food went up yesterday, I was actually surprised it did but Kuba said I’m lean condition is improving even with 2kg up post diet 3 weeks now. At some point I’ll input my food to see what my overall calories are and let you all know, but for now I’m doing the do and not focusing on the numbers

[Marc]

So my preference to cover all angles with triceps;
A press
Overhead extension
Push down and or dips variation

This has seen a good return in progress for myself and clients but do choose the exercises you best connect with

[Marc]

Midweek / small check in for me today with Kuba. Pics and data sent over this morning. I looked at my pics today and I actually thought they looked pretty wild (I am hard to please, so this was big for me lol) especially all things considered with shoulder. Only 1 food increase now heading into my 3rd week after my diet but there’s a lot more pop to my body now and I look just as lean which is perfect. I will likely post my pics today up to my IG page so keep an eye out for that.

Lower + triceps exercise for me today and later today I will be picking kerry up from the airport so an action packed day but its been a very productive morning so far

[Marc]

Typical arm day

-close grip smith press OR dips

3 sets 6-10 reps

-ez bar cable push downs

3 sets 8-12 reps

-over head rope extensions

3 sets 10-15 reps

-single arm cable ext (under or over grip)

3 sets 12-15 reps

-db curls

4 sets 8-12 reps

-cable hammer curls

3 sets 10-15 reps

-ez bar curls

3 sets

I am in agreement here with sas, when I had arm days years back in my earlier years of training I would always train my triceps first and then my biceps. My exercises selection is pretty much the same and if I was stuck for time I would superset exercises so triceps and then biceps for the entire workout. This shouldn’t take you more than 30-40mins in my opinion as it’s a small muscle group

[Marc]

Upper session to start my training week. Push dominant with one back exercise (single arm pull down). I had a really good session again at a different gym where I did my upper session last week as I had an appointment that side of town. Actually nice to train in a different environment too. Client check ins and two new set ups made to the rest of my day

[Marc]

Hi guys, client updates for my guys who competed yesterday as they are now one with out from the British finals. Some more client check ins this morning along with my usual morning walk. Been out shopping with my daughter today as she turns 15 tomorrow so had a nice day with her and we will go out some food later tonight. A nice day all round 🙂

[Marc]

You have fats in your post post workout so that’s better placed there. But I agree with Jordan, you need easy digesting carbs but also slower if you getting hypos. Go with the suggestions Jordan has said with changes to food.

I’d also be inclined to remove dark chocolate from your pre meal and either add some extra carbs to your post workout from those extra calories or add the fats to your post post

[Marc]

Good work getting to this point. Are you following one set food plan daily? If so I would have adjust this to have a training day and rest day food plan, with slightly lower carbs on rest days. I agree with Nathan with increasing daily steps instead of direct cardio . You perhaps don’t need to make both of these changes at once though. Increase daily steps to 12k as and when progress stalls then add in a rest day food plan

[Marc]

Usual weekend rest day for me. Awake from 4:30am today to check my 3 clients in who were competing today and set there food for show day. 3 clients and 3 qualifications to the British finals next weekend. 1st and 3rd place in masters bodybuilding over 50s and a 1st place in masters bodybuilding over 60s. Very happy with today’s result from the team.

In person posing client this morning, working on his transitions between poses, so all round it’s been a productive day with clients.

[Marc]

I agree with all of the comments above. If you lower food lower this from carbs generally as the need for carbs will be lower

[Marc]

Last session of the week for me today and second leg session with Karlton now that he’s back from holiday. Solid lower session + 1 biceps exercise.

Reset numbers on my lifts today after my deload just like I did with my other lower session this week .

Pushed myself hard, deffo looking forward to an early night, I’ll be up early as I have 3 clients competing tomorrow so an early night is deffo needed.

Exercises today were;
Seated leg curl x2
Prime leg ext x2 – last set 1 dropset
Hip leg press x2
Hack squat x2
Prime lying leg curl x2
Rdl x2
Calf toe press x3

[Marc]

Upper session for me today, mainly back dominant with one chest exercise. I’m going to be training at a different gym in Leicester today as I will be a different side of town and it will work better for my routine today. All my usual exercises so nothing changes there.

Exercises today;

Upper back pulldown x2
Lat bias row x2
T-bar row x2
Single arm pulldown x2
Seated rear delt row x3
Pec fly x3
Db preacher curl x3
Db Hammer curl x3

[Marc]

Hi Bud, so the 3 sleeps frequency is there as a reference. Nothing is set in stone or has to be followed as everyone has a different recovery rate and in your case this does not work for your schedule/ routine. What I would do here is the split that allows you to train on the days you can. After a few weeks running this set up you will soon know if your recovery allows for how you want to train. If it does great, you keeps things as they are. If recovery takes a hit then you have options like adjusting training volume or tweaking training days like what you mentioned above

[Marc]

I agree with both Jordan and Clare approach here. For myself I add 1 extra arm exercise on both my lower workout days. So the day after I training upper when it’s push dominant, the day after my lower workout will have 1 bicep exercise.

When I train my other upper workout mainly pull dominant so I train biceps, the lower workout the day after I will do one triceps exercise.

This gives extra training volume for my arms but does not impact my lower session for that day or slow down my recovery