Layla
Forum Replies Created
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Hey Eddy, I’d say you don’t need to bring protein up any higher than 250g from whole protein sources, IMO you’re not overdoing it either – that 250g mark sounds bang on and a big improvement from 180g including incidentals etc. 350g would be overkill imo and would take away from your space in your calories to be having an amount of carbs that lets you train with any intensity.
Yes, protein isn’t something to lose sleep over, but you’d be selling yourself very short if you weren’t getting enough and weren’t spreading it across your meals each day.
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A pretty laid back day today, resting with a bit of driving in the mix. Bodyweight hovering around 74.7-75kg – I’ll leave the remainder of the week at current macros and may look to bump things up a little from next week onwards if things don’t pick up by then 🫡
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Early session again today went down fairly well. I don’t like squeezing most of my training sessions into anything under 1.5hrs but managed to squeeze upper loading into 1hr 15 which felt like an impossible task when I started but it’s surprising what you can do when you get your head down.
A bunch of driving again today which my hip isn’t a fan of so a little mobility work this evening and a bit more walking tomorrow in amongst driving and I should be good to go for lower loading on Friday.
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Hey Evangelos, I agree with Rich here – 6 days on the trot with U/L is pushing it with recovery no matter your training age. 4x/week training is a great layout or 2 on one off if you’re not bound by training days of the week needing to be the same each week.
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Early training wasn’t the best session I’ve had I’ll admit, but a busy schedule meant it had to be done or shifted to tomorrow. Lower MRs is a shorter session for me so in then out, all movements progressed even if only marginally – a win is a win.
Busy remainder of the day driving back and forth from Brighton to Essex for work but nothing crazy apart from that. Upper loading tomorrow which will be a fun one!
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A fairly chill rest day today – steps pretty high for me at 20k walking around London but a chill day nonetheless. Early training tomorrow so I’ll see how fresh my legs feel
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I’ve run both 3 rotations and 2 rotations before. I find (personally) running 3 rotations leaves me feeling detrained on movements – with big enough gaps between repeating a move it can be hard to get in the groove enough to feel like you know the movement like the back of your hand. Another consideration is exercise order here – you’ve predominantly started all upper sessions with pressing – if you wanted to prioritise back a little more you could look to have one or two upper sessions with back work earlier in the session.
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Agree with the guys here, Jakub. A leg press would be a good shout and potentially some abduction work in there too
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Upper muscle rounds in the books today – BW sat at 74.7kg. Super happy with how today’s session went – progressions all around with some minor adjustments to exercise selection based on kit being out of order etc. Hit what I think is a new load territory on incline DB press MR with the 34s. Best I’ve ever hit on a straight set is 42 or 45kg at about 80kg BW so that’s something I’ll look to beat this offseason – both at a slightly lower weight and better body comp. Most likely for a straight set rather than MR because kicking them up 6 times would off me.
Rest day tomorrow with what I’ll expect will be a lot of steps. Same routine as usual, morning LISS and majority of meals prepped in advance.
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Solid lower session in the books today – actually one of the best I’ve had in a while! RDLs, Nytram press, glute drive etc all on the money and piling up those progressions week on week will undoubtedly help showcase some new muscle in the coming months. Pretty chill day for the remainder – just a few car repair bits and some down time with my dog!
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Chill rest day in the books for me – just some early morning LISS and a laid back (physically) day. A bit of driving around today followed by a meal out. Not something I do often but I find in offseason when food is in a respectable place it’s easy enough to slot an off plan meal into the mix with minimal impact provided food choices are decent. It was sushi and teriyaki salmon with rice today so really not very far off what I’m normally eating as rice is my go-to carb of choice whether it’s COR or rice-cooker Jasmine rice 🫡
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Agree with all the guys above have said – if a movement is causing you pain and you’re preforming it sensibly I’d say step away from it – there are so many ways to build muscle but the best ways are often the ones you can progress for the longest without injury
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Agreed with everyone above – execution is going to be the primary driver for sure. Second I’d look at intensity/effort once you’ve got execution sorted
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Upper loading went down a treat today – I feel like I’ve finally hit my stride with progressions over the past few weeks and it’s very satisfying being able to get stuck in on some of my favourites. Literally all movements today progressed in both weight and reps compared to last week. Unsurprisingly bodyweight is up, sitting at avg. 75kg this week and tail end of last week. I’m really not having to push food hard at all which is great. Hunger is exactly where I’d like it to be which is: hungry for my next meal every time.
Aside from training today I had a bunch of gardening to get through – still on a very big side quest to clear a family members over-run garden. Other than that a pretty laid back day ticking the boxes. 20 min liss in the morning on my spin bike and a walk in the evening too.
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Lower MRs and a busy start to the week today. Only now am I starting to feel like the ball is fully rolling again after getting unwell in Dec. Some gnarly progressions on hack today had me second guessing my effort levels from the previous session but this week lands on a pretty strong week for me so I’ll take the win.
Pretty laid back physically for the rest of the day today, mainly glued to a laptop screen 🫡