Layla
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I’ve had a VERY hectic last few weeks so updates are as follows:
– TD macros are: P200 F45 C325
– NTD macros are: P20 F85 C200
– Steps averaging 8k daily
– 20 min liss in the morning on NTDs
– BW sat just sub 77kg with strength up on quite literally everything
– Body composition is just about holding on at the moment – I expect a little tidy up around the end of May but that’s only pencilled in if body composition demands it.Split remains the same with U/L and training freq 4x weekly. I’ve not shown a lot of training on my socials recently but thats mainly a storage on my phone issue because training early AM has been going fantastically. Dial in and pumpage combo doing wonders as per.
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A MUCH needed rest day today – especially with work being jam packed and steps through the roof. Nothing crazy to report back bodyweight wise – sitting at the 76.5kg mark. Upper muscle rounds on the menu tomorrow early morning
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Lower loading today went down a treat early AM. All time highs on strength on leg press and across the board for lower body. I was a little concerned about how RDLs would go down considering how messed up my grip has been since moving all the gym kit over the weekend but wrist straps being on from warm ups pretty much sorted that.
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Absolutely jam packed bank holiday weekend moving gym equipment up and down stairs had me completely battered. Upper loading hit this morning nonetheless and actually went down pretty well. Rest up today ready for lower loading tomorrow AM.
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Early morning training session today went down an absolute treat. I’m definitely at all time highs on strength on the hack which is VERY fun. A pretty busy day for the rest of today with work. I’ve got a fairly laid back evening today before a rest day tomorrow. Bodyweight holding back at the 76kg mark with food still the same since the last update.
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A much needed rest day today but a busy one with work and steps high as per usual. Bodyweight took a bit of a dip today sitting in the low 75s after training yesterday. Nothing I’m alarmed by but I’ll bump food a tad if I don’t see it come back up by later in the week. Not much else on today other than work and meal prepping this evening!
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A busy one today with lower MRs early AM – bodyweight sitting in the low 76kg territory. Still taking steady progressions as the sessions come. A bit of work post training and then DIY for a few hours into this evening was on the agenda. Much needed rest day tomorrow 🫡
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I’m BACK from the brink of a pretty nasty stomach bug which wiped me out for a few days. Weight dipped down to 74kg at the lowest a few days ago but one upper session in yesterday and back to pretty much 100% normal foods and I’m sat back at 76kg. Macros at the moment are as follows
TD: P200 C275 F40
NTD: P200 C175 F80 -
Busy day today with work so trained later. I’ve been doing a TON of driving and it’s left my lower back feeling a bit funky. So lower today was amended slightly with the removal of RDLs for today’s session. I kept a hip hinge of sorts with a weighted 45 degree hyper in place as well as some additional hamstring curl volume. I was surprised how good the hyper felt to be honest because it’s really not something I do often but they were on the money and golden on my back.
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Weight is in a much better place after bumping food up about a week ago. Current TD macros are P200 F40 C275 and NTD looks like P200 F80 C200. Bodyweight sitting at anywhere between the mid 76kg and lower 77kg territory which is nice to see finally. Strength in most movements seems to be at an all time high. The only real limitation at the moment is managing recovery alongside work with steps sitting higher than normal but really nothing I can’t work with.
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Woke up pretty light this morning sitting at 75.1kg which was a bit of a surprise after a late training session yesterday. Feeling plenty recovered although my Whoop suggests otherwise. Rest day today with steps a bit lower as I’ve got lower loading tomorrow morning which I’m looking forward to.
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Just finished up a late night (for me) upper-body loading session. I’ve not trained in the late PM for quite a while until this week and in all honesty it’s pretty fun. The only downside is no Dial In – 350mg caffeine at 8pm isn’t the brightest idea since I’m sleeping soon after. 1.5 scoops of Pumpage went down a treat today though. Steps still high but nothing that impacts upper body work really. All in all a good one today!
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Super busy day again today so grateful for the rest day! Bodyweight bang on 76kg again today – I expect it’ll creep down a tad this week with expenditure so high but I’m holding off until next week at least because so far I don’t actually see any signs of BW dropping
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Absolutely jam packed last few days with work has left me with not much time other than work train sleep repeat without much in between. Bodyweight holding steady at 76kg on the dot and recovery feeling on the money considering how busy I’ve been. I’ll definitely be bumping food up next week as average steps have come up considerably.
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Rest day definitely needed today. Weighing in at 75.8kg early this morning which is pretty average atm. Recovery wise I’m a bit battered from yesterday’s session but nothing that’ll impact training upper tomorrow morning. I spent most of today behind a desk working so got some steps in this evening on a walk with my dog.