[Layla]

I do love a car update – new car acquired and promptly needed repairs so I’m back to higher steps for a few days. Hit Lower MRs the other day and upper loading today with legs feeling absolutely battered still from a few pretty adventurous progressions on hack and the Nytram leg press. That and a LOT of driving immediately after has left my hip feeling a bit iffy so I’ll be throwing in an extra rest day before hitting lower again.

[Layla]

I’ve had a busy couple of days with a bit of a scramble finding a new car. I don’t have the best luck when it comes to cars so it tracks that my recent one died on me. The hunt is over and I’m back with a car now so routine is back to normal after a few days of some silly high steps. Bodyweight is actually holding really well at 76kg and upper body is feeling and looking the fullest it has in a long time.

For those keeping tabs, macros are looking like.
TD: P200 F45 C275
NTD: P200 F70 C150
Liss on most days purely from a health (both mental and physical) and recovery standpoint.

Provided weight keeps ticking up I’ll keep macros here – if not, I’ll bump NTDs up a tad.

Lower MRs on the menu tomorrow and I’m expecting some fun numbers on the hack.

[Layla]

Superb training session today – progressions taken across the board – Nytram leg press work in particular showing absolutely no sign of slowing down. Bodyweight is sitting at a solid 76kg – and recovery is solid with some of the best sleep scores I’ve tracked on my whoop since getting it back in 2024. Rest day tomorrow with a fair bit of walking since I’ll be dropping my car off at the garage.

[Layla]

Upper this morning went down a treat – it’s taken a while but I’m back to pressing the 40s and shoulder pressing the 30s which is great – a lot of runway there for progress. All pressing movements today took huge progressions, pull not so much but still improving. A load of DIY work post training and for most of the day and I’ve got lower again tomorrow morning so I’ll see how things are feeling for some decent RDL numbers.

[Layla]

A busy couple of days in the books with a rest day followed by lower loading and much needed a rest day today. I say much needed but most of the day was spent doing DIY work and moving gym kit but a rest day nonetheless. Upper tomorrow morning should feel pretty good so hoping to see some nice progressions.

[Layla]

BW sitting at 75.5kg again as of this morning so I’m happy to see it staying there. Upper loading went down a treat too with respectable progressions across the board so no complaints here. Rest day tomorrow very much needed as training today left me battered.

[Layla]

Lower MRs ticked off yesterday with hack numbers back to pretty much the max load I’ve ever had on there for a muscle round. Today was a pretty quiet rest day and a much appreciated bump up in BW over the last two days with average sitting at 75.5kg. I’ll see how that sits for the rest of this week and look to bump things up next week if it dips again.

Upper loading early tomorrow and not at my usual gym so we’ll see how things are feeling.

[Layla]

Had a pretty packed day today so upper MRs were done in record time (about an hour and 20 mins). Really enjoying the slight amendment to exercise selection and enjoying the progressions I’m seeing on incline DB press even more so. I always get to a point in offseason where I just know I’ve got to be more forceful with load progressions than I think I have any business being – but it always works out somehow, especially with upper body work 😂

[Layla]

A pretty productive rest day today – nothing crazy just planning for the week ahead, getting most of my client work ready for the week ahead too. Did my AM cardio on the spin bike as usual and had a walk with my dog this evening too. Upper MRs on the menu tomorrow and I’m expecting a few nice progressions with the way things have been feeling these past weeks.

[Layla]

Lower loading went down a breeze today – added in an extra rest day yesterday because my hips weren’t happy after all the driving. I felt a lot better for it today! Bodyweight still at that 74.7kg mark so looks like I’ll be bumping food a tad next week as I don’t really want to drop any (minimal) cardio and steps aren’t super high on an average day.

[Layla]

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.

[Layla]

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 🫡

[Layla]

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.

[Layla]

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.

[Layla]

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!