I began the day with a 6km run, then went to a reformer Pilates session later in the morning, which was really good. I’ve developed so much more core strength and control since doing these classes.

I have a lot of work and admin bits to get through this afternoon. I also want to get out for a walk in the sunshine at some point.

As a side note, if you’re new to this training or have recently changed your programme, it may just being a case of allowing your body to adapt. You may have gone in too hard, too soon, with too much volume. Stripping your volume and intensity back and building back up again slowly might be beneficial.

If you’re making good progress and recovering in time for your next session, then there’s an argument that you don’t need to change anything, however, if what you’re doing is not enabling you to function or work properly then that’s something you need to asses and make a decision about yourself. If you’re training hard, then you will…

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A rest day of work, house cleaning, a run and some soft tissue treatment. I like to get at least one treatment session in a month to keep on top of any niggles and support recovery/injury prevention. I usually have a mixture of chiropractic work, dry needling and massage. I also try to get in some reflexology every now and then.

It’s always best to start a gaining phase as lean as possible, so if you’ve just competed then you should be in an ideal position. Aim for a rate of gain of around 2-4lbs a month, however, you can adjust this depending on your body composition and how training is progressing. Once things start to stagnate, you begin to feel sluggish,…

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I had a fantastic leg session at the camp gym this morning. I made sure I got a slightly earlier session in today so that I could honour the 2 min silence for Remembrance at 11am.

I have lots of work to get through this afternoon now.

Seated ham curl x3
Pendulum squat x2
Leg press x2
Glute drive x2
Db Walking lunges x 4 lengths
Leg ext x3
Hanging leg raises x3

I would personally do all body parts together before moving on to the next, as opposed to zigzagging, but if it works for you and you’re progressing well, then great.

You don’t need to plan de-loads as such, but I wouldn’t want to have them more frequently than every 8-12 weeks if possible to allow progression. If you find you need them more frequently then I would address your volume, frequency and recovery protocols.

Signs you may need a de-load might be excessive fatigue, a stall in progression,…

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I trained upper with a friend this morning. A slightly different set up today, following their session, which was good. I’m not obsessed with sticking to the same plan and progressing movements any more, so I don’t mind switching up sessions and exercises.

Decline Ab crunches x4
Cable Bicep curl x3
Tricep rope ext x2
Lat pull down x2
Back…

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I agree that full body, twice a week would be the best option for you. I would also increase the leg press and ham curl sets to two, as you have more time to recover between sessions. Adjust overall volume depending on how well you progress and recover.

Another rest day off the gym today. I did a nice 10km this morning after my first meal, then have been shopping getting a few bits prepared for travelling next month, as well getting organised with a few Christmas presents and birthdays for when we’re away. I have some work to be getting on with now this afternoon.

I don’t think you get marked down for having tattoos, but if they make it difficult to distinguish definition or if you use cover up, then it may take away from the physique. If you’re not aiming for the Olympia stage and just enjoy the whole process of prep and standing on stage, then I wouldn’t worry about your tattoos.

I got a 7km run in first thing, then got ready for a morning at the camp reflecting on friends we’ve lost in the remembrance ceremony. My husband has been through a lot throughout his career, had near misses and lost close friends, so it’s always nice for us all to come together and remember, albeit very emotional.

Hilly has given you some good advice here.

Today would normally be a rest day, but we have remembrance day commitments to attend tomorrow, so I got my Legs session done today instead. I’ll take tomorrow and Monday as rest days and just do runs instead. I had a good session. Training is going well atm!

Lying ham curl x3
Smith squat x2
Leg press x2
Glute drive x2
Walking lunges x4 lengths
Leg…

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A complete thyroid panel typically includes TSH, Free T3, Free T4, Total T3, Total T4, Reverse T3 and thyroid antibodies.

Do you know what the problem is with your knee? Have you seen a specialist and had an assessment or scans? It may be a case of addressing the root cause and building your strength, as opposed to avoiding certain movements altogether.

I would agree with Hilly’s answer, but before you supplement I would re-test your bloods with a different provider and get a full, detailed thyroid panel done.

I went along to my usual Pilates Reformer session this morning, which was really good. We added a trampoline attachment to the end, which incorporated some cardio and explosive movements. It was quite tricky and needed a lot of core control, but I really liked this element. I also ran to the class and back today, so lots of output done…

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How are you getting on with this Andy? Did you find the KLOW has helped with healing?

No gym today. I did a 10km run this morning, after my first meal, and then I’ve just been getting on with a bit or work and sorting a few more things for our trip away next month. I have a long list of things to buy, prepare and get sorted, as we’re away over Christmas, which I’m slowly slowly getting through!

As a natural lifter, I would aim for around 25-30% of your total calories to come from fats. I would opt for mainly unsaturated fats from foods such as oily fish, nuts, seeds, avocados and olive oil, and some saturated fat from unprocessed meats, whole eggs, coconut oil and natural yoghurt.

Another good leg session in the bag. I opted for a Pendulum squat today, which felt really nice. Possibly my favourite squat movement.

Seated ham curl x3
Pendulum squat x2
Leg press x2
Glute drive x2
Db Walking lunges x 4 lengths
Leg ext x3
Hanging leg raises x3

Around 20-24 weeks is typical, but you need to prepare your off season well and be primed and ready to begin a cut at this time. Obviously body composition and health will factor in to how long you will need too.

Another solo upper session this morning and another good one. I really like this set up of exercises. I have a busy afternoon ahead of me with some work and appointments.

Lat pull down x2
Back row machine x2
Shoulder press machine x2
Smith Tricep press x2
Bicep curl x3
Lateral raises x3 each side
Rope crunches x3

I would figure out what works best for you. Question what time you perform the best, does evening training affect your sleep, how is appetite and digestion, do you have a family or dependants to consider, do you prefer morning or evening training… ? There’s no definitive answer, so try both and see what works.

I started the day with a run, then I’ve had a day of work and starting to prep some things for our trip away to NZ next month. I have lots of lists to write and get through, bits and bobs to buy and things to prep before we go away!

Get quality sleep, manage stress levels, hydrate well, eat a wide variety and nutritious diet, with quality protein and minimum processed foods, make sure your personal hygiene is good, regularly hand wash and keep your clothes/bedsheets/house clean. Exercise regularly, including cardio, but also make sure you recover well between session. You…

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I went to the gym with my husband this morning, he did an upper session, and I did Legs. He’s now doing a cycle, while I get some bits done at home. I’m meeting a friend later on for a walk and catch up too, so looking forward to that.

That looks great and glad you’re enjoying it!

Today’s a rest day from the gym. I did a 10km this morning, got a bit of work done, and then my husband and I went out for some lunch and a walk along the quay. Back home now to chill.

This looks a good starting point. Once she gives it a go, she can give you feedback as to how she feels, what she enjoys, what movements suit her best etc, and you can then adapt the plan from there. The most important thing is that she enjoys it and wants to continue training, so encourage her to communicate with you.

This morning started with a fasted 5km run, then I went along to my usual reformer Pilates session. This one was very core and glute focussed. It’s only a small group of typically 2-5 people, so we’re able to get some focused one-to-one teaching, which is really helpful.

I do a lot more now since I stopped competing and want to put more focus on cardiovascular health, so I run most days. In the past, however, during a gaining phase, I would typically do 20-30 mins LISS cardio on rest days.

I had a good run this morning. I waited until after my first meal; as I wanted to do a little further today and didn’t want to be fasted. I ended up doing just under 12km, which is longer than I’d usually do, but I felt good and the sun was shining! I have a lot of work and bits and bobs to get through now, so that will pretty much take up…

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Yep, I agree with Cybex

I really enjoyed today’s Leg session. My strength felt really good today and my loads were up across the board. My weight sessions these days are more about stimulating muscle, improving bone health as I get older, and maintaining my current physique, but if I feel good on the day, I’ll still keep my sessions intense and add more loads if…

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Hit your protein target from direct protein sources, but track everything.

I had a good upper session this morning, followed by 20 mins on the stair master.

Bodyweight has dropped a touch over the last few days, despite some off plan meals recently, so I’m going to add in some more food today.

Lat pull down x2
Back row machine x2
Shoulder press machine x2
Smith Tricep press x2
Bicep curl x3
Lateral raises x3 each side
Rope crunches x3

When I logged, a good old pen and notebook did the trick. I feel more connected when putting pen to paper, and you have the ability to add relevant notes.

I personally sip carbs during my workout, finishing before the end of my session. EAAs I’ll have in one go at a point during my workout that is around half way between my pre workout meal time and post workout meal time.

Today’s a rest day from the gym. I had a lovely day yesterday with my Sisters, then up this morning for a run, and now for a day of work and getting ready for the week ahead.

Reduce stress to your body first by dropping some steps. I would take steps down to 12,000 initially, see how your body responds, and then add food when needed after that.

I got a nice 10km run done this morning and have got ready to go out for the day and spend some time with my sisters before my youngest goes back to her family in Tenerife. I thought I’d check in now as I’m not sure how late it will be with the driving both ways.

If you want to add some HIIT cardio in, I would do it on the Sunday, the day after your Upper session.

Today would usually be a day off the gym and just a run in the morning, however I’ll be out for most of the day tomorrow meeting up with my Sisters, before my youngest Sister returns to Tenerife next week. I doubt I’ll get chance to get a workout in before I go, so I decided to switch my training days. I’ll get a run in first thing…

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Have your EAA drink in one go, during your workout around the midpoint between your pre workout meal time and post workout meal time. Carbs can be sipped throughout.

I went along to a reformer Pilates session this morning, which was really good. I did attempt a run first thing too, but got half way down my road and found myself wading through a massive flood (not ideal in foam trainers!), so I had to abandon and turn back around. I’ll do a longer run tomorrow instead, and try and get out for a walk later.

If you need to increase food, it’s up to you where you incorporate that into your diet. Place it where and when you feel you need it most, where appetite is the highest, where you feel you need more for recovery etc. You can spread the extra carbs across the whole week or add more on a particular day if you prefer, providing your digestion is still good.

I wouldn’t go into a cut post surgery. You need extra calories to help with your recovery and healing, so stay in a small surplus for a few weeks after.