[Maddy]

Day two in Georgia! Up early for breakfast and then a trip to see a monastery, a church and then Didgori Battleground Memorial. Wow honestly SICK it looked like it was out of an anime. We could see the Caucasian mountains in the background and it literally didn’t look real. Headed back to the city and took a cable car down from the mountains. Tucked in to an early dinner and finally had some of my favourite Georgian food. Khinkali, Ostri, Adjaruli Khachapuri, and some cool fried khinkali. Honestly that’s been the best food on the trip so far. Came back to the hotel to complete check ins and do a little work and now having a tea and people watching!

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[Maddy]

Nothing wrong with chicken mince! If you worry about quality you can get it from a local butcher or ask if they can mince the chicken for you. I’ve had chicken, turkey, beef, pork and lamb mince from the supermarket and haven’t had issues. I actually find mince really easy to digest and super palatable in a build phase when food can get quite high.

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[Maddy]

Hi guys day 4 in Armenia and heading over to Georgia today! We drove a LOT and unfortunately signal/3g was shocking today. Saw some really cool nature sites (mountains, snow, lakes, very cold) and then finally got to Tbilisi. Walked around for the evening and then had some traditional food for dinner. I already know I love Georgian food and we’ve partly come on this trip because of that very reason haha! Got back to the hotel and got stuck in with check ins for the night. Just wrapped up and ready for bed.

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[Maddy]

Hi guys day 3 in Armenia today and we did a LOT! Up early to catch up with clients, check ins and training analysis before a day of exploring! A soviet architecture tour this morning and then spent the early afternoon walking around the city and going all the way up the ‘cascade’ lots and lots of walking! Around 25k steps. My usual is 8-10k haha! Then headed off to explore some abandoned buildings around the ‘scientific centre’ including radio towers and some kind of machinery building. Very cool! Enjoyed some time having coffee and drinking home made wine with a local before heading back to the city. Some traditional food for dinner and now ready for bed!

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[Maddy]

Kbb I think you should consider getting a coach. That way, they can provide form analysis and direction to help you stop overthinking. Consider working with someone you trust, look up to and are willing to listen to.

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[Maddy]

Yeah this can vary so much! I agree and love what Sas mentioned about ‘no set rules/numbers’

I’m mostly training legs and delts right now so for me;

Compounds – 6-12
Iso – 8-15
Delts/rear delts (laterals/fly) 10-20

I’ve previously kept everything at 6-12 and made progress so there really is no right or wrong. As long as you can progress movements you’re good!

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[Maddy]

Hi guys happy Thursday! Full day in Yerevan today exploring and saw a lot! Up for a quick breakfast then off to see the symphony of stones, mount ararat, garni temple, one of the oldest Christian churches in Armenia and baked some bread with some nana’s. Back home after and did some more exploring and walking around + a little work before heading out for a traditional dinner.

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[Maddy]

Hiya K,

To echo what the others above have said, there are a few ways to go about this but my opinions is as follows.

-accept that you will be a little softer than you might be comfortable with in a growing phase and focus on building quality muscle. Especially right now as it’s been a while since you’re pushed up bw. Spend productive periods in a surplus (does not need to be massive) really focusing on training performance. Then spend time dieting down to repeat the process. With the right coach you’ll improve this over time. There’s absolutely a level of needing to embrace a bit of suck but also if you’re at the beginning of your journey a coach can massively help you determine if you need to embrace that suck or adjust protocol.

If you’re ever unsure about wether you’re in a position to keep growing or need to tidy up and you don’t have a coach, feel free to share some check in pictures and give us a rundown of what your current protocol is.
Seeing pictures of you at your leanest vs current position and knowing where you usually find body fat sits on you is very helpful too.

Also what Phoebe mentioned about sitting at maintenance for a while could be very helpful for now

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[Maddy]

Hi guys today I am toast. Arrived in Yerevan at 4am and got to the hotel at 5ish. Pretty much did an all nighter because I really struggle to sleep on planes. Had a nap this morning till 11 then sat down to do a little work before exploring! I’ve been flagging most of the day I can’t lie but holding out till I sleep
Properly tonight! Looking forward to a traditional dinner.

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[Maddy]

Hi guys happy Tuesday! Up and out for a walk this morning, breakfast and then a big chunk of work and check ins before packing and heading off to the airport. I’ll be in Armenia and Georgia for the next 8 days which will be lovely. I was meant to see family in Abu Dhabi alas with everything going on right now flights got cancelled and I won’t be able to visit. Gutted but I’m sure in the future I’ll be able to reschedule.

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[Maddy]

Hi guys happy Monday, up and out for a walk, breakfast, check ins and work then on for quads and glutes. Great session! For the most part maintained load for most movements and approached some movements with caution for the sake of my hip/SI not feeling super duper great over the past two days: training back to back is likely the culprit. Back home to continue with work, editing, check ins. Final meal consumed and very ready for bed. I have a pretty busy day tomorrow of work and then travel

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[Maddy]

Hi guys happy Sunday! Had a bit of a lie in today as I’m trying to shake off this cold. Up for a walk, breakfast and then straight into check ins and work. Popped into town to get some last minute food shopping then back home for some quick quick cleaning and tidying, training analysis and getting people set up for the week ahead. Still need to water and fertilise all the plants but that’ll be a task for tomorrow!

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[Maddy]

Just chiming in here, I regularly make my cor and pop it in the fridge overnight! I very rarely eat my cor warm/hot! Super nice!

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[Maddy]

Hi guys happy Saturday! Up for a walk, the usual breakfast and work then in for hams and glutes. So I have come down with a bit of a cold but by no means is it bad. Mainly just a bit of a stuffy nose so still okay to train. Good session but training back to back (I trained yesterday) has me feeling wiped. Rest day tomorrow very much needed

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[Maddy]

Hi guys happy Thursday. Up for a lovely sunny walk, breakfast, check ins and work and now wrapping up the day after some meal prep. Unfortunately I feel myself coming down with a cold. I can’t fucking believe it. I’ve not had a good run with colds/flu for the end of 2025 and start of 2026. I hope this is just some sinus troubles rather than developing into anything full blown. Very chill today so hopefully a good night sleep and I’ll wake up feeling alright

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