[Maddy]

hello hello!

Restful Sunday today. Short lie in and then a walk before breakfast. Did a little client work to set people up for the week and then spent most of the day doing super fun chores. Cleaning, meal prep, laundry. Super fun. Tomorrow I’ll tackle this fat edit. As for the rest of this evening, I have my final meal and then hopefully an early night. Digestion is MILES better today and I’m feeling rested. Weight is sitting at around 63.8 and so for now I’m aiming to keep food where it is and do better with recovery x

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[Maddy]

Hello hello, I’m writing this for Sat 3rd Aug it’s just very late!

Finally a day of peace. After the shoot yesterday I’m aware I have a LOT of editing to do but I needed to take today with a little less focus on work. Had a very much needed lie in and went for a morning walk, had breakfast and then in for hams and glutes. Really good session, didn’t go crazy but felt really good to train as I haven’t since Wednesday. Digestion has been pretty bad since Thursday but today it seems to be slowly getting back to normal. Did a little client work and then popped to Sainsbury’s for a small shop with things I forgot yesterday. I also picked 2kg of plums yesterday at my mum and dads so this evening I made 2kg worth of Jam. Honestly it took fucking ages but now I’ve finally tidied up the mess I made and had my final meal. Ready to sleep!

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[Maddy]

Hiya Anson

Allison makes some really solid points that I agree with. As for training and what split to do, have a think about how many times a week you’d like to be in the gym. PPL or a body part (bro) split may be a lot more enjoyable if you want to be in the gym more often! Considering what you enjoy the most will help you stick to training and in general have a good time training. Over more years of training be open to trying other splits and discovering what you may enjoy and what you recover from well. You have years ahead of you and you seem to have your head in the right place!

As for gaining or dieting, Alison was on the money with that. If you’re still unsure send us some progress pictures and we’ll be sure to give our opinions on what phase may be more beneficial for you right now. If the app wont let you upload just drop any of us a DM on instagram and we’ll go from there!

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[Maddy]

Hello hello. It has been a very long Friday. At a shoot all day at Signia HQ. A lot of standing and holding the camera is awkward positions. It’s fairly close to my mum and dads and so swung by after to say hello and catch up. Got back home did a food shop, ate my final meal and now so so ready for bed. I usually train on a Friday but I am feeling fairly battered after having limited sleep and a busy week. Hopefully a lie in tomorrow and then train and have some time to chill 🤞🏼

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[Maddy]

Hi guys! Early start today as I was at a wedding pretty much all day. Back very late with an early start to shoot tomorrow! 😴

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[Maddy]

Hello guys! Another late one following an early start tomorrow. Today was pretty hectic but everything that needed to get done was done! Up and out for a short walk and then breakfast. Tomorrow I’m at a wedding all day so shifted Thursday’s check ins to today. The extra workload meant I had to push training and my usual Wednesday routine back. Check ins all filmed and responded to after breakfast and then into a FADE team meeting and photo editing. After this I headed to the gym. I was anticipating it being very busy… bliss it was dead. Hams and glutes with a touch of delts done and dusted. Really good session despite feeling a bit battered after Monday. Woke up today WAY less sore so a good night sleep did me solid. Swung round to my Grandmas after to make her some dinner and have a chat and then back home to finalise photo edits and get them sent off. Final meal in and I’m so ready for bed x

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[Maddy]

Hi guys felt like a long day today! Slept pretty terribly and woke up a lot more sore than usual. I very rarely get bad doms in my legs but today I do feel fairly tender. The past days before last night I haven’t slept great just because of the heat so I’m pretty certain after that’s back in check I’ll feel a LOT better. Long day tomorrow with an early start and then hams and glutes

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[Maddy]

Hello guys!

Productive Monday so far with a fairly busy week ahead! Up for a short (and very hot) walk and then a little client work before Quads and Glutes. Very happy with progress on the Pendulum and Hack. I DO feel a little beat up this evening from it but I’m sure I’ll be alright! All other movements felt solid just fairly tough to push through in the heat! Kings doesn’t have AC, but fans that pretty much blow hot air everywhere 😂 better than nothing! Back home after and caught up with client work from Sunday and now I feel I’m up to date and on track! Final meal to go and going to continue watching the olympics! x

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[Maddy]

Hiya Hunter,

Thanks for writing that out. This looks like a really good start! Give it a go for a couple of weeks and see how it suits you! Keep an eye on; how well you recover, if you’re able to continue making progress in the gym, if you actually ENJOY this set up and the movements as well as areas that you feel might need more attention. After doing it for a couple of weeks you’ll be able to make the adjustments you need to tailor it further to your needs!

Drop us a message if you have any other questions about it!

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[Maddy]

Hello hello!

Chill Sunday today focused around family! It’s my mums bday so we all got together to have a meal and some cake. Got back very late after getting my grandma back home and making sure she’s all good till I next see her in the week. As for now it’s late but need to get in my final meal and then bed!

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[Maddy]

Hi guys!

Chill Saturday today! Little lie in and breakfast and then in for hams and glutes. Great session regardless of how busy the gym was! This session isn’t as taxing as my sessions in the week. It was;

Rehab

Seated Leg Curl X2

Good Morning/Belt Squat RDL (whatever is available) X3

Hip Thrust MR X1

Abductions X2

Kickbacks X2

GHR X2

Adductors (very light X2)

Calves X4

Shoulder Press X1 MR

Cable Lateral Raise 2 X12-15

Rear Delts (any) 2 X12-15

Hanging Leg raise 3X10

Blasted through and then back home to do a teeny tiny bit of work. Popped into town to get my mum some birthday prezzies (it’s her bday tomorrow) Hit steps seamlessly and now have one meal left for the day. Chilling and watching the Olympics x

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[Maddy]

Hiya Danny

I agree with everyone above! Higher kcals to priorities growth for your weaker areas is a solid idea. I do also agree with what Louis and Haider mentioned about focusing on execution of movements for these body parts, and your intensity in these sessions too 👍🏼 Some areas can just be harder to grow on others but this can be for a multitude of reasons. Nutrition is something you’re tackling here by bringing up kcals but execution and recovery (like Marc mentioned) are also pretty key factors in growth in general! If you’re training these areas twice a week and bringing up kcals you should see some solid growth. If not, have a look at your training!

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[Maddy]

Hello hello!

Very happy it’s Friday. Usually Fridays are fairly chill for me however today I ended up getting hit with a little more than expected for work. In for my full leg session and today was pretty good. No pain no discomfort around my groin. The session was as follows;

Rehab

Lying leg curl X2

Leg extension X3

Hack Squat MR X1

Curtsey Lunge on V squat X2

Hip Thrust X2

Abductions X2

GHR X2

Calves X3

Hanging Leg raises X3

All good in the hood! No complaints at all! In for my final session tomorrow x

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[Maddy]

Hello hello!

Rest day today mainly focused around check ins and work. Starting to feel a little run down seemingly out of nowhere so making sure to prioritise recovery. Will see how I’m feeling for training tomorrow. While I hate missing training sessions, part of maturing on your training/bodybuilding journey is knowing when to actually back off OR push on. We shall see what tomorrow holds!

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Code: LULU10 for smashing sups and fab garms

[Maddy]

Hello hello!

Usual Wednesday today, up and out for a walk, breakfast and then work. After that I’m on for hams, glutes and delts. Really great session. Stuck to doing Hex bar RDLs. What a happy accident it was being forced into using the hex bar. I’m digging it. The rest of the session went well. As always I absolutely killed myself (in a good way) on hip thrusts. Hamstrings are something I particularly want to bring up. Feedback was size overall and judges were happy with my proportions however I think a touch more ham would look good. As for delts, I too would like to improve my delts. Feedback on my upper body was to not get any bigger. Heard it loud and clear however delts are no strong point for me so I’ll be working away at them regardless! Swung round to see my lovely grandma and then back home to finish off work for the day.

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Code: LULU10 for smashing sups and fab garms