[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 🫡