[Maddy]

Hi guys, happy Thursday. This morning was a bit out of my usual routine, and so breakfast was a little late! A new low weigh-in with one more week of dieting to go. I feel raaaaather small. I am very excited to get back to gaining. This tidy-up has been successful. It’s helped me see areas I have improved upon as well as areas I need to keep working on. I feel very focused. A day of laptop work and check-ins. I also did some stretching and foam rolling. Mostly my glutes, as advised by my chiro. In for legs tomorrow. So far, my knee feels pretty good, and no complaints other than the occasional twinge from my SI. Happy days, onwards and upwards.

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[Maddy]

Hiya Ryan, I second what Peter asked. What movements are you currently doing? We can then be a little more specific with physical/mental cues that may help.

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[Maddy]

Hi guys I’ve just seen that my Tuesday log isn’t up! All in all, yesterday was as a rest day where I mostly focused on work and chilling. Today I was in for hams and glutes. Yesterday my SI was really stiff and at times sore. Today I knew to assess and adapt. Started the session just fine then adjusted for bstance RDLs after these things felt great! I’m so suprised the rest of the day my SI has felt pretty good. I’ll take it

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[Maddy]

So much great advice here! There’s been a fair amount of discussion on training arousal on here and how to get yourself prepared for a set so defo have a read of those. Music is a HUGE help for me, a good pre-workout and also mental preparation. I often just tell myself before a set; it has to be done so just do it. If I don’t get another rep or if I don’t necessarily make a progression I know it’s on the horizon so if I consistently apply that level of effort and approach sets with a clear head it will come.
Finding what works for YOU is the most important thing.

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[Maddy]

Hi guys! Happy Monday happy start to the week! I didn’t sleep super great last night. Likely a mix of having a huge lie in and poor digestion yesterday. Ended up waking up earlier than usual and getting on with the day. Out for a walk and breakfast. My appetite is super low as my digestion still wasn’t great. Not sure if I ate something off but today I was very bloated, very distended and uncomfortable. It will pass! It DID make quads and glutes a bit of a challenge as bracing felt awful. Still got the job done. My right knee SEEMS fine but I’m still playing it safe. It was my grandmothers 94th birthday too! Popped over to spend some time with her. I’ll be back on Wednesday to check on her and have a chat. Back home to do a bit of work and then a short walk and grocery shop to end the day

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[Maddy]

Hiya Matěj, Jordan put it perfectly. Try and focus on your training performance instead of how you look so much. Focus on getting a little better each week and getting really strong. The physique will come, it just takes time, consistent effort, perseverance and most of all patience. You have plenty of movements that hit triceps primarily and secondarily. You’re good, just keep your head down and keep going.

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[Maddy]

Hiya Mišo, while it might not be glamorous, literally any protein source you digest well will suffice. Louis and Hilly gave some great options. I spent a while eating chicken for breakfast and I loved it. Kerry poses a really good question back too. Ultimately it would be great to have something you enjoy and look forward to for breakfast but honestly there comes a point where if you’re looking to hit your macro goals, you gotta just eat the things that digest well so you can be consistent and progress.

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[Maddy]

Hi guys happy Sunday! I had a MASSIVE lie in. I slept for like 11 hours. Up for a walk, breakfast and a little work as usual getting everyone set up for the week and then pretty much chilling for the day! Had a lovely Thai for dinner. Digestion has been a little off all day. We’ll see what tomorrow brings!

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[Maddy]

Hi guys! Usual Saturday today! Up for a walk, replies to clients and then In for hams and glutes. My knee feels a little off but god the session in with little to no pain. The true test will be for quads and hams on Monday. We’ll see how that goes when I get there! Back home to enjoy a chill afternoon/evening

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[Maddy]

Hi guys happy Friday night. Today has been a very normal Friday. Up for a short walk, breakfast and work. Then in for legs. I’ve had two days off and was so ready to get into the gym and smash a session. Obviously not being silly because my SI has been off, and I’ve just received treatment for it. All was going well until split squats. I felt some sharp pain in my knee. I seldom have knee pain. Decided to leave the movement and continue on with the session. Frustrating, but it is what it is. I don’t think it’s serious, so I’ll be mindful as I move forward.

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[Maddy]

Hiya Dan, amazing hope the process is smooth 👍🏼

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[Maddy]

Hiya John, totally agree with Clare. Good supplementation helps but can only help so much. I’d adjust your rep range and be really honest about form. A deload is also a great idea if you’ve been doing this for a while and starting to feel beat up. Also take into consideration what your goals are right now (dieting/offseason/maintenance)

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[Maddy]

Hiya Deon I totally agree with Clare. I also feel if this is reoccurring to see a physio/Osteo/chiro to have an assessment and some bodywork. They may be able to help you find the root cause of why this is reoccurring. For now, I’d pull back a touch and assess what you’re capable of doing with minimal pain

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[Maddy]

Hi guys. Another rest day for me. Hit my lowest weigh in this diet and I’m feeling particularly small! Ready to eat up and grow best I can again. Still a little bit longer before I can start all that! Today was mostly me working at my laptop while I looked after my friends new puppy

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[Maddy]

Hi guys, very early start today! Up at 5 to leave at 6 to head over to my chiro. I know it sounds insane traveling near 2 hours to get bodywork but it’s now the end of the day and I feel quite a bit better in comparison to the past week or two. In short I was very tight everywhere. Particularly my back and upper back, my glutes and neck were also very tight. I’ve been instructed to roll out my glutes as much as I can. I’m next booked in for week after next. For further treatment. Well worth it. As I started off the day super early I continued on the day as usual after I got back with check ins and work

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