[Maddy]

Hiya Giorgi, don’t stress, don’t worry AT ALL! I agree with the guys above. You haven’t lost anything and as long as you’re back to good health the best thing you can do is resume your protocol/routine and this will soon be a thing of the past!

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[Maddy]

Hi guys happy Monday! Woke up and felt a bit ‘off’ with a bit of dizziness and nausea. I’ve swapped my glasses to a different pair as I have a feeling that these migraine symptoms are being triggered by a new prescription! Usual routine. Up for a walk, breakfast packed some orders and check ins before training. Eased in to my usual quads and glutes session and I can’t lie, it was HARD. I struggled through as I was still feeling a bit off balance and nauseous. Training DID actually help and for the most part I had my eyes closed. Back home to continue work for the day and chill. This evening I feel MUCH better and so I think the change in glasses was very helpful

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[Maddy]

Hiya Angelo, the guys above have given solid advice. A lot of the time warming up is about getting your core temp up (as rainers mentioned) and then warming up by working up in load to your working weight. Usually I’d taper off reps till I’m ready for a working set.

As for specific protocol to warm up e.g. pheobe mentioned hips, Adam mentioned shoulders; this would be specific to you. Is there any mobility issues you face such as tight hips, ankles, shoulders? You may need to incorporate movements pre lifting to help with this. Otherwise, warming up is simple. Sara explained it well.

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[Maddy]

Hi guys happy Sunday. Another weird one today. Up after a lie in, a walk and breakfast, a bit of work and then like clockwork after looking at my laptop screen I started to feel migraine symptoms again. Went on a job quite far away with Louis and then back home to get some food in (I feel quite nauseous) and settle for the night. Very annoying and hopefully this will calm down across the week.

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[Maddy]

Hiya Matthew, forgive me for possibly not understanding this 100%. It sounds as if you’re expecting to progress both sets (on whatever movement) with load. As Louis mentioned, perhaps just focus on progressing one of the two sets. Over time, you will progress both. As for load progressions and progressions in general, it’s far more important to assess progress across a longer span of time rather than session to session each week.
I would also avoid doing rest pauses tbh and just progress straight sets.

All in all, you mentioned you know when to choose to progress in load, you’re particular with form and only progress a movement with load when that’s in a good place, and you’re making load progressions. You might be overthinking things a touch. Let me know if I’ve misunderstood

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[Maddy]

Amazing, sounds great. Let us know how you get on 👍🏼

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[Maddy]

Hi guys happy Saturday! Had a lie in again today. I’m slowly starting to feel a lot better and after feeling particularly shit with a bit of a migraine yesterday I didn’t set an alarm. Slept really well and didn’t feel any symptoms this morning so decided to train and get all my food in. BW has dropped by a kilo but I’m not fussed I know after a week of routine I’ll be back to normal. Trained hams glutes and delts and had a great session! Gym wasn’t too busy and everything felt SO good. Back home for check ins and a little work before straight chilling this evening

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[Maddy]

Agree with the guys above. Well done you’ve had a very successful diet. You’re in a good spot to move into a build. Allison and Nathan gave some great pointers too. 18-24 weeks is a great amount of time to dedicate to this. How much cardio are you doing right now?

Thank u alot after many times of failing in my diet this is the most successful one and it’s my first time doing a proper bulk

Also im doing 150-180 mins depending on my energy sometimes my knees gets so tired that I can’t do the upper end of the range but my leg workouts is good im progressing every week in them [/quote]
Great work, I’m sure it feels particularly satisfying is you’ve fallen short previously!

So I think it would be smart to taper down cardio over the next 2-4 weeks so you’re doing a manageable (for your routine and lifestyle) amount without experiencing any knee troubles. Even if leg sessions are great and progressing, I think it would be smart to bring this down. There isn’t a ‘perfect’ amount to do, some do a little more cardio in a build/offseason and some do less. I also suggest moving over to doing something like a crosstrainer too if you’re not already.

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[Maddy]

Agree with the guys above. Well done you’ve had a very successful diet. You’re in a good spot to move into a build. Allison and Nathan gave some great pointers too. 18-24 weeks is a great amount of time to dedicate to this. How much cardio are you doing right now?

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[Maddy]

Hi guys happy Boxing Day! Had a lie in as I got home super late last night. Woke up had a chill morning and breakfast. A few check ins today and then started to feel a little weird like I’m coming down with a migraine. For me, it feels very much like I’m hung over, off balance, detached and a bit sick. Went for a walk and just chilling this evening. I feel pretty nauseous so not forcing food but have my final meal a bit later on. Hopefully training tomorrow

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[Maddy]

Hi guys! Merry Christmas!! I hope everyone’s had a wonderful day and celebrated it just how you want to! Today was a day spent with family for me, a short walk in the morning and then off to pick up my grandma and spend the day with my mum and dad and sisters. Had a lovely day, enjoyed a great Christmas dinner and I don’t want it to be over! Very tired but very happy

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[Maddy]

Hiya Piotr, you’re right to think that often there’s no need to change a thing. However, if you don’t try you won’t know if it will benefit you. You’re in a position where trying another set here and there are totally fine and you’ll see soon enough if it’s something you can sustain with progressions. Go for it and see how you get on 👍🏼

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[Maddy]

Merry Christmas Eve guys! I hope you’re all having a lovely peaceful night! Flew back home today and feel quite run down after travels. I wanted to train today but made the decision to leave it. I was starting to feel unwell as I left for Hamburg and I’m only now starting to feel a bit better. I’ll rest over Christmas and be back in after Boxing Day. Finished a few check ins today and now chilling for the evening

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[Maddy]

Hiya cayle, I actually eat both rice and pasta almost every day. As a lot have mentioned above, eat what you enjoy and can digest!

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[Maddy]

Hiya max, could be a couple things to consider here. If you’re able to (and comfortable to) please share some progress pictures with us, your diet and training. That will help us make an appropriate suggestion.

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