I did a 5km run first thing, then onto a reformer Pilates session a little later on, after I’d had a meal.

Another good, challenging session, with lots of core stability work.

I’m meeting a friend later this afternoon for a walk, so have some computer work to get on with until then.

From what you describe it does sound like it could be tendonitis. If it is that, then it’s a case of managing the inflammation. Initially with total rest, then when you are back to training, warming up well, finding movements that cause no/minimal pain, increasing your rep ranges and possibly wearing neoprene elbow sleeves to keep the joint…

Read more

Today is a rest day from training. I did a run this morning, before the weather got too hot, then it has just been a day of work and odd jobs. I’m about to go and get a nice, relaxing reflexology treatment now.

Not something I personally track. If you eat a varied, nutritious diet and stay hydrated, you’ll likely be getting enough (Unless you have a certain medical condition or taking medications that affect your potassium levels).

Should be fine in hold luggage.

I managed to get a good leg session in this morning. My daughter is at home off work due to her knee, so I’ve been around to help her while getting on with some work and jobs around the house.

Seated ham curl x3
Belt squat x2
Leg press x2
Glute drive x2
Leg ext x3
Hanging leg raises x3

An increase in RHR is usually a sign that your body is under more stress. Dehydration can play a part too. I would implement some HIT cardio, as Hilly has suggested. Getting an ECG for peace of mind would be a good idea too.

My daughter dislocated her knee (for the fourth time) this morning so we’ve had a bit of an eventful start to the day! The ambulance took 1hr 40 mins to get to her, which is the longest it’s been out before before being popped back in, so the pain must have been awful. The xrays shows no bone damage, but obviously the connective tissue…

Read more

This would be my approach too. Run a controlled reverse into the holiday by reducing your output and very slowly adding in calories. You should feel and look great when you’re away, then start the push up once you’re back.

A rest day from the gym today. I got a nice early run in before the hot weather hit, then just did a few jobs around the house and got some work done. My husband is home today so we have been out for lunch and had a nice walk along the quay. Now back home cooling down!

I think 3 times a week is a good amount as you suggest, unless you need to monitor for specific health conditions.

I got a really good leg session in this morning and have been enjoying the sunshine again today. We’re thinking of getting the BBQ going later too. I hope you’re all having a lovely weekend 🙂

Lying ham curl x2
Pendulum squat x2
Leg press x3
RDLs x2
Leg ext x2
Hanging leg raises x3

You won’t always feel motivated, but a desire for something is what drives you to be disciplined, regardless. As Michaela says, you need a non negotiable plan and consistently adhere to that, day after day, and the results will start to follow.

My husband and I have been enjoying this lovely weather today. We went out this morning for a coffee along the quay, then had a lovely beach walk and stop off for some lunch overlooking the water. We’re back home now to cool down and catch up on a few things, before chilling this evening.

The dip in energy will be from the reduction in calories and could be exacerbated by the stress of your exams, but if it’s not affecting your performance, then I wouldn’t worry. I’m sure your coach will keep an eye on the rate of fat loss, so if the drop was too much too soon, then they’ll be able to adjust your food or output as necessary.…

Read more

If you love this current Upper/Lower split you’re on and still making good progress, then I wouldn’t change anything. You can still have a ‘re-set’ with your loading and check your execution, and build back up again with your current set up.

Another beautiful, sunny day today! I did a short run this morning, then went to my reformer Pilates class, which was possibly the toughest one yet (never thought I’d ever say that about Pilates.. haha!). I have a bit of work to get through now, then will be getting out in the sunshine for a walk later on.

Count the total fat intake from all foods, but aim for the majority of those from polyunsaturated fats (including Omega 3 fatty acids) and monounsaturated fats, with a small amount of saturated fats coming from quality meats, coconut oil or dairy.

I did a lovely 10km run this morning in the sunshine, then I had a hair appointment to get to. They always seem to go on so long! Back home now and catching up on work and bits.

Take EAAs in one shot, midway between pre and post meals. Carbs you can sip throughout.

That’s only a few months out. They’ll be fine.

Today was my usual Wednesday leg session, which went really well. I had a friend jump in with me on this one, so was good to bounce off someone else too.

Seated ham curl x3
Belt squat x2
Leg press x2
Glute drive x2
Leg ext x3
Hanging leg raises x3

Enough time to feel recovered, get a meal in and allow it to digest.

That may well be the coconut.. maybe just something you don’t like. Anyway there are plenty of other flavours to try!

I have never experienced a chemical taste to any of the flavours personally. You may just not like that flavour. My go-to favourites are Chocolate Orange, Cookies & Cream, Caramel biscuit and Custard Cream.

A good upper session today. Still progressing nicely with this set up. I’m also adding in an off plan meal today as I feel I need some extra calories. The scale weight dropped a touch this morning too.

Tricep ext x3
Shoulder press machine x2
Incline chest press machine x2
Cable cuff laterals x3
Lat pull down x2
T bar row x2
Cable Bicep curl x3

In short, yes smoking will slow your bodybuilding progress, not to mention your longterm health. It will directly affect oxygen delivery, recovery capacity and training performance. Nicotine also increases cortisol and can impair sleep quality, which is when your body repairs and builds new muscle tissue. Ultimately cutting down or quitting has…

Read more

A typical Monday for me. Starting with a run, then a mix of work, sorting the house and getting organised and set up for the week ahead.

No changes to my baseline routine, diet or supplementation since I last updated. I’m still being reactive and instinctive with food, rest or training if needed, but otherwise no changes.

As Kuba says, 150mg daily injections is a reasonable starting dose. IV infusions are another alternative, taken either weekly, or every couple of weeks.

Daily glutathione injections give a quick, short lasting spike into the muscle, while IV infusions deliver the full dose directly, but slowly, into the blood stream, which allows for much…

Read more

Another good Leg session this morning. Really enjoying the combination of my training right now, and my strength and energy levels are in a good place 🙂

Lying ham curl x2
Smith squat x2
Leg press x3
RDLs x2
Leg ext x2
Hanging leg raises x3

Electrolyte balance matters, but for the average healthy person it isn’t something you need to overly worry about as the body is good at regulating levels on its own. It only becomes important to replace electrolytes when losses are particularly high, such as during long, sweaty training sessions, in hot weather, after vomiting or diarrhoea or…

Read more

You need to improve your cardio fitness. Like Adam suggests, find time during your days where you can potentially fit in more walks or dedicated cardio. If you can get up a little earlier and get 20-30 mins cardio in first thing on your rest days, that would be a great start.

No gym today, just a 10km run this morning, then a few jobs around the house. This afternoon my husband and I have been to a couple of house viewings, and now back home to do a bit of work while my husband goes out for a cycle. We’ll have a chilled night in with a film later.

Do what feels best for you. Most people find 90 mins is adequate, especially if having an intra drink during training. I would say anywhere between 60-120 mins is fine.

I was back at the reformer Pilates class this morning, after having to miss last week’s. I’m still really enjoying these sessions and continue to notice improvements in my core strength and stability each week. I’m meeting a friend later this afternoon for a long walk, so I’m going to get stuck into some work now.

Considering your age, providing your body composition is reasonable, then I would be more inclined to advise you to get into a steady gaining phase now and build as much tissue as you can while you’re still young, with optimal hormonal levels, health and metabolism. Take your time and enjoy your training. Focus on progressing your lifts and…

Read more

If the powder isn’t mixed, it will be fine to use.

Today’s a rest day from the gym. I did a 7km run this morning, then went to get my monthly massage treatment. We did a mixture of chiropractic work, dry needling and massage. I always feel amazing after these sessions! This afternoon I have a bit of work to be getting on with.

It may add a very small percentage to fat loss, but in the grand scheme of things I don’t personally think it’s worth it. Also, some people tolerate it well, whereas others have undesirable side effects, such as jitters, nausea and fatigue.

If you did want to try it, then start the dose low and work your way up to a max dose of 0.2mg per kg bodyweight.

I started the day with a lovely long facetime chat and catch up with my eldest daughter out in New Zealand this morning.. I can’t wait for our family trip out there later this year! We’ve booked the flights and now preparing the road trip route and accommodation stops.. exciting!

After that, I went and trained Legs and had a really…

Read more

Step count is just activity outside of cardio and training… walking, housework, shopping.. just moving, so get them in at any time during the day. If you’re doing structured cardio, I prefer this fasted first thing, unless you train early in the day, in which case, fit it in when it suits you best in terms of recovery and not hindering…

Read more

As Hilly says, don’t mix oils with peptides. Take that bit of extra time and inject separately.

Another great Tuesday Upper session. I’m really liking this exercise order set up at the moment and progressing well with it.

Tricep ext x3
Shoulder press machine x2
Incline chest press machine x2
Cable cuff laterals x3
Lat pull down x2
T bar row x2
Cable Bicep curl x3

You have to do what works for you and figure out where you need to prioritise your time to suit your lifestyle. Sounds like you’re managing this well.

A great start to the week so far. I got a 10km run done this morning and have been getting through a long list of jobs. Some work, some admin, some house jobs, and planning a little holiday getaway next month. I’m taking a quick break for lunch now and will get out for a walk, before getting back to it.

I agree with Sas here.

Back in the gym for a Leg session this morning.. and really good one! A couple of day’s rest seemed to have done me some good. Energy and strength felt amazing!

Lying ham curl x2
Smith squat x2
Leg press x3
RDLs x2
Leg ext x2
Hanging leg raises x3

I’ve just had a look and it’s working fine.

If you like them and feel you get some benefit from them then, then keep them in. I don’t think they’re a game changer by any means, so I wouldn’t stress over it.

I’ve taken today as my usual rest day, even though yesterday ended up being a rest day due to my tattoo sitting. I still went out for my morning run and will get back in the gym tomorrow as usual. I’ve had my forearm tattoo completed as a full sleeve, which I love!

Today is just a day at home, pottering, getting a bit of work done and spending…

Read more