[Layla]

Great lower session in the books today – granted legs were still a bit battered from last lower session, but nothing that took away from the session imo.

Lower looked like this:
Adductor stack: (65kg, yes I need to buy a stack extender pin) 2×15
Abductor: (same stack as the abductor) 2×25
Panatta leg ext: 2×12
Lying ham curl: 2×12
BB RDL: 1×12 1×10
Pendulum: 2×10
Nautilus glute drive: 2×10
Standing calf raise: 2×15
Cable crunches: 2×20

Not a lot volume wise but honestly it’ll only increase slightly next week with an additional set on lying ham curl, calf raises, and potentially leg ext. All other exercises should see some decent load progressions 🫡

[Layla]

BW sitting at 72.2kg 🫡 Busy day today guys – early training for upper went fantastically and then helping someone move for the remainder of the day with several hours driving back and forth. In this upper loading session I’ve switched machine dips out for some close grip smith press to see how far I can take those for the next few months – not to mention I had been running into a few niggles running dips 2x a week. First FULL upper session back since getting unwell and I can’t complain about where strength is at AT ALL.

Lower loading going down tomorrow which should be fun. A little hesitant on how RDLs will feel after a week or so away from them but I’ll play it by ear.

[Layla]

DOUBLE update for you guys – legs yesterday went smoothly with lower muscle rounds on the menu. Training at my usual gym and usual kit meant load selection was easy – numbers all close to numbers before I got unwell so I expect to be back to usual numbers by next session.

I rested today and I’ll be hitting my main upper session tomorrow morning which I expect to be a good one based how upper went the other day.

[Layla]

I second Rich on this – to know where to direct you we’d need to know where you’re at currently with calf training. IMO a lot of the time poor progress on calves can also come down to execution more than volume and frequency

[Layla]

Today was very much a: train if you’re not wrecked kind of day since yesterday was the first training day since getting unwell. Today I rested 😅 Bodyweight down to 71.2kg as a result of normal training day macros and a fairly regular upper session so I’ve taken today to push food a tad so I’m well fuelled for lower tomorrow 🫡

[Layla]

A successful training session in the books today! I hit upper body as planned and pretty much stuck to my usual muscle round day layout. Surprisingly performance really hasn’t taken a hit from being off whilst I’ve been unwell. Most likely because I’m actually well rested for once. Hitting my normal training day macros IS going to be a challenge but it’ll get done. COR has been a lifesaver already though (Triple Choc and Peanut butter choc). Depending on where recovery is at tomorrow I’ll hit an introductory lower body session then expect to be right back to normal training pretty much firing on all cylinders 🫡

[Layla]

Another chill day focusing on getting back to full health. Bodyweight holding nicely at 72.4kg with food up a little closer to baseline. Eating and drinking is no longer an issue – just appetite which I can work around fairly well with adjusting food choices. I’ll be hitting upper tomorrow to test where recovery is at before I go insane from not training for so long 🫡

[Layla]

Morning guys! Off to a much better start today with bodyweight back up to a much welcomes 72.4kg – albeit slightly inflated from considerably higher sodium intake yesterday but I’ll take the win nonetheless. No training still today because I’m still not quite back up to full health but it’s looking promising for some introductory upper work on Wednesday 🫡

Just a chill one today for me, I’ll bring steps up a tad so I’m getting more than I was whilst bedbound but not quite shooting for the 12k I’ve been hitting prior to getting sick.

[Layla]

Hello everyone! I’ve not posted on here for just over a week as I’ve been bedbound and with one of the worst cases of tonsilitis I’ve ever had 🙃 I’ve been struggling to breathe properly for a lot of that time but I’m not one to visit the drs unless I feel I’m truly dying. My ability to swallow food and drink has been almost non existent, so food intake has been very limited – calories have essentially been whatever I can get in. Protein has mainly come from TBJP Clear Whey (Peach flavour ofc), electrolytes from Hydrate (apple melon), and liquids and carbs from clear broth or isotonic sports drinks. Macros have averaged P100 F trace C175.

Bodyweight is down to 71.3 kg this morning which is appalling but understandable considering zero training and where kcals have been. Once I’m well enough to tolerate walks, I’ll start reintroducing some very scaled sessions and build back up from there. I’m expecting to be back to normal training in around a week, but I’ll keep updates coming on here as things progress 🫡

[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 🫡