[Layla]

A fairly chill rest day today – steps pretty high for me at 20k walking around London but a chill day nonetheless. Early training tomorrow so I’ll see how fresh my legs feel

[Layla]

I’ve run both 3 rotations and 2 rotations before. I find (personally) running 3 rotations leaves me feeling detrained on movements – with big enough gaps between repeating a move it can be hard to get in the groove enough to feel like you know the movement like the back of your hand. Another consideration is exercise order here – you’ve predominantly started all upper sessions with pressing – if you wanted to prioritise back a little more you could look to have one or two upper sessions with back work earlier in the session.

[Layla]

Agree with the guys here, Jakub. A leg press would be a good shout and potentially some abduction work in there too

[Layla]

Upper muscle rounds in the books today – BW sat at 74.7kg. Super happy with how today’s session went – progressions all around with some minor adjustments to exercise selection based on kit being out of order etc. Hit what I think is a new load territory on incline DB press MR with the 34s. Best I’ve ever hit on a straight set is 42 or 45kg at about 80kg BW so that’s something I’ll look to beat this offseason – both at a slightly lower weight and better body comp. Most likely for a straight set rather than MR because kicking them up 6 times would off me.

Rest day tomorrow with what I’ll expect will be a lot of steps. Same routine as usual, morning LISS and majority of meals prepped in advance.

[Layla]

Solid lower session in the books today – actually one of the best I’ve had in a while! RDLs, Nytram press, glute drive etc all on the money and piling up those progressions week on week will undoubtedly help showcase some new muscle in the coming months. Pretty chill day for the remainder – just a few car repair bits and some down time with my dog!

[Layla]

Chill rest day in the books for me – just some early morning LISS and a laid back (physically) day. A bit of driving around today followed by a meal out. Not something I do often but I find in offseason when food is in a respectable place it’s easy enough to slot an off plan meal into the mix with minimal impact provided food choices are decent. It was sushi and teriyaki salmon with rice today so really not very far off what I’m normally eating as rice is my go-to carb of choice whether it’s COR or rice-cooker Jasmine rice 🫡

[Layla]

Agree with all the guys above have said – if a movement is causing you pain and you’re preforming it sensibly I’d say step away from it – there are so many ways to build muscle but the best ways are often the ones you can progress for the longest without injury

[Layla]

Agreed with everyone above – execution is going to be the primary driver for sure. Second I’d look at intensity/effort once you’ve got execution sorted

[Layla]

Upper loading went down a treat today – I feel like I’ve finally hit my stride with progressions over the past few weeks and it’s very satisfying being able to get stuck in on some of my favourites. Literally all movements today progressed in both weight and reps compared to last week. Unsurprisingly bodyweight is up, sitting at avg. 75kg this week and tail end of last week. I’m really not having to push food hard at all which is great. Hunger is exactly where I’d like it to be which is: hungry for my next meal every time.

Aside from training today I had a bunch of gardening to get through – still on a very big side quest to clear a family members over-run garden. Other than that a pretty laid back day ticking the boxes. 20 min liss in the morning on my spin bike and a walk in the evening too.

[Layla]

Lower MRs and a busy start to the week today. Only now am I starting to feel like the ball is fully rolling again after getting unwell in Dec. Some gnarly progressions on hack today had me second guessing my effort levels from the previous session but this week lands on a pretty strong week for me so I’ll take the win.

Pretty laid back physically for the rest of the day today, mainly glued to a laptop screen 🫡

[Layla]

Hey Ryan, I Agree with James here – you’ll see a lot more success in pushing for progressions if you even went for a 2 on 1 off layout. I’ve run a similar split historically and I can say for sure quality of sessions improves and progressions are easier to take when you’re taking enough rest in an U/L split

[Layla]

Impromptu rest day yesterday meant upper today felt great. I paid a visit to Muscle Works Orpington – not a gym I’ve ever been to before but it was a fun one to hit upper MRs in! A few pieces of Arsenal kit I’ve wanted to have a go on for a while but found myself leaning towards a lot of the HS kit I know I love. Session looked as follows:

Nautilus pullover x2
HS Incline Press MR
Arsenal Strength Chest supported row MR
Arsenal Strength Iso High Row MR
HS shoulder press MR
HS DY Row MR
Arsenal Strength pec deck MR
Cybex reverse pec deck x2
HS Dip machine MR
Incline DB curl x3
Side raises x3

Pretty laid back day for the rest of the day – hit upper MRs pretty early this morning so I’d have plenty rest prior to lower MRs tomorrow.

[Layla]

Double update again from me guys – hit a solid lower loading session today after having a double rest day layout in the middle of this week. I do hugely notice the difference between a single day of rest and a double day of rest when I’ve come off the back of two consecutive training days. Progressions taken across the board – looking forwards to upper muscle rounds tomorrow.

[Layla]

Double update guys, hit upper loading yesterday with progressions taken but I’ll likely revisit a few of them before pushing further with load otherwise things are going to get a bit sloppy. Really really enjoying close grip smith work.

Rest day for me today, mainly comprised of doing some gardening aka clearing a VERY overgrown garden and spending some time with family. I’ve got an early lower session tomorrow and a pretty long drive straight after so gonna keep a close eye on mobility work later in the day otherwise my old hip issue will give me some grief without a doubt.

[Layla]

Hey guys, a quiet day yesterday getting a fantastic amount of sleep. Today I hit lower 2 – one of my shorter sessions for the week but one of my favourites with how hack has been progressing. Weight is up again a tad to 74kg so I’ll be keeping an eye out on any further increases out of line from the rate I’m looking for. I’ve got upper tomorrow which I’m pretty excited to hit with a few numbers I’ve got in mind for db press especially.