[Layla]

A long one today up in Birmingham supporting my sister competing today meant two rest days on the trot. Hips and knees are feeling great after a break from all the driving I’ve been doing so looking forward to training tomorrow. Bodyweight a little variable with the travelling so no changes there.

[Layla]

I agree with the guys on the dial in on this one – the huperzine in there is a winner for me. But first and foremost making sure you’re well rested/getting a good quality and quantity of sleep is going to help you retain the info you’re studying.

[Layla]

Hey guys, another busy one in the books, a rest day today for me out of necessity more than anything. I’ve racked up about 8 hours driving with another 3 to go before the day ends. Some lower body mobility work to follow once I arrive at my final destination for sure. A few days up in Birmingham with an upper training session up that way tomorrow.

[Layla]

A VERY busy week gone saw some surprisingly good numbers in training. Life/work currently has me doing a lot of manual work every day of the week so recovery is being monitored closely – but no huge issues in sight and all boxes staying ticked. Average bodyweight is down a tad this week to 73.2kg which isn’t surprising considering the extra expenditure. Pre training meal is up a little as a result and we’ll see where that lands me next week.

[Layla]

Upper loading last night went down a treat – a much later session than I’m used to as I’m usually in the gym 11:00 and out by 13:00. Turns out a full day of hydrating and eating before training does some good.

All numbers progressed or matched with more reps. Upper loading looked like this with 2-3 sets on almost all movements – shooting for as close to failure as possible on each set for the given rep ranges.
– Machine Pullover 2×20
– DB flat press 1×8 / 1×12
– Panatta chest supported row 2×10 / 1×12
– Machine shoulder press 2×10 / 1×12
– High row 3×12
– Machine dips 2x 12
– Incline DB flyes 2×12
– Reverse pec deck 3×15
– Machine preacher curls 2×15
– Overhead tricep extension 2×12
– Machine side raises 2×20
– Cable crunch 2×10

Today saw a rest day with a LOT of moving gym kit – lower MRs on the menu tomorrow but I’m almost sure the impact of today will be relatively low.

[Layla]

Another busy few days!
Average bodyweight has dipped a bit over the last week sitting at 73.4kg on average due to increased expenditure mainly. If I’m not training and moving kit that way, I’m literally moving gym kit to and from storage units and gyms a lot of the time at the moment. Training has been impeccable regardless so I intend on keeping that the case 🫡

So with that, food has gone up and looks like:
Training Day: P200 F40 C250
Rest Day: P200 F70 C175

Primarily a bump in post training meal carbs on training days and 5g fats 25g carbs on rest days. Will see how recovery and weight move for the next two weeks and reassess.

Cardio is likely to remain at 30 min LISS in the mornings regardless of activity levels. Steps for the next month or so are likely to sit around the 13K mark purely down to work needs.

Rest day for me today and upper loading tomorrow – have a good one guys 🫡

[Layla]

Hello, hello! Two training days on the trot with a rest day today. The two training days were my D1 and D2 lower and upper loading days respectively. Lower loading looked like this:
– Adductor Machine 3×20. Volume mainly looks like this because of kit restraints – the adductor machine I have access to maxes out at 65kg so needs must. I’ll be getting a stack extender as some point.
– Abductor machine 3×25. Similar situation to adductor with the machine maxing out at 65kg so volume has been a variable to progress but it’s getting silly now.
– Seated ham curl effectively maxing out loading for rep ranges 12 / 8 / 10. Really simple but I enjoy it and can work really very hard with this approach.
– Panatta Leg extension 12 / 12 / 11 – just slowly chipping up weight on this one since introducing this exact leg extension a few weeks back. It’s taken some getting used to but I’m at that sweet spot where progressions are cropping up week on week.
– Barbell RDLs rep ranges 8 / 12 and as fun as ever. I’m slowly progressing load and getting comfortable with these again after a hiatus but getting back up to top numbers is just a matter of time – I’d like to see north of 200kg on the bar again early next year.
– Nytram Leg press 3 sets of 12 here with increasing load on each rep – purely because the load on this leg press is SCARY and my confidence under that kind of load with full ROM only improves set after set. Really happy with how these have been progressing completely injury free.
– Pendulum 12 / 10 – just getting comfortable with these and taking small progressions week on week until I’m working with what feels like respectable loading again. I’m purposefully being very attentive with pausing in the hole on these as well as managing eccentric tempo as best as possible. Definitely noticing an improvement here in quad engagement.
– Nautilus Glute Drive 3×12 – not much to write home about on this one – another 5kg progression because they seemingly just keep coming on this exercise.
– Calf work consisted of both a seated and standing calf raise 3×15 on each with max controllable load.

[Layla]

A quiet rest day in the books today – 30 mins steady state cardio first thing in the morning with a walk thrown in the mix between work.
Current rest day macros are looking like:
P200 F65 C150 – pretty moderate but markedly increased from where they were at mid September at the start of the build back up from lowest food of the year.

Have a good one guys 🫡

[Layla]

Hello!

Welcome to the start of my training log! Very excited to be part of the team. A huge thank you to Corinne and Jordan for having me!

I’m currently at the start of my off season after having dieted for the majority of 2025 so strength is creeping up nicely – as is bodyweight with it currently sitting at 73.85kg this morning. I currently hit 30 mins of cardio daily (120bpm avg HR) – tapering it down from the fairly high amount I was doing a few months back – but it’s something I like to keep in the mix in the mornings. No day is the same for me so hitting steps for baseline activity levels reliably day to day isn’t a viable option.

My current split is upper lower and has been for a very long time now – training frequency is usually 4x a week depending on my schedule. Today will mainly be upper muscle rounds (MRs) and will look a little like this:

Machine pull overs (2×20)
Panatta chest supported row MR
Incline press machine MR
High row MR
Machine shoulder press MR
Reverse pec deck (1×15 1×20)
Pec deck or similar flye MR
Dip machine or CG bench MR
Incline curl MR
Machine laterals (3×20)
Cable crunch (2×20)

Have a good one guys 🫡