[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 🫡

[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 🫡