[Maddy]

Hiya, fish oils (like oh mega pharma pro) have shown to help lower blood pressure slightly. As Sasan mentioned, lifestyle factors play a large role in blood pressure too.

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[Maddy]

Hiya Tobi, I agree with all the above! Also, keep in mind that progressions for a movement like db lateral raises or lateral raises in general do tend to be a little slower vs a back movement or leg movement. It’s fairly normal to hit a point where it’s hard to push load for these. I’d always focus on executing with proper form rather than any swinging and as Kerry and Adam mentioned, higher reps is great for a movement like this 👍🏼

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[Maddy]

Hello hello it’s Wednesday my dudes. Usual morning routine and then in for hams, glutes and delts. Really good session and some of the best connection I’ve had with my right glute. No SI pain and no groin pain which is fantastic after a week of uncertainty. Popped over to my grandmas and then worked for the rest of the day 💖

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[Maddy]

Hello hello happy Tuesday. Rest day and pretty much a day focused around work, check ins and a lovely trip to the dentist where I discovered I need a filling. Womp womp.

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[Maddy]

Hiya Benjamin, those goals sound like fun and ultimately you may find that those goals align closely with how many good bodybuilders train.

I’m noticing you haven’t included any chest, delt or abdominal movements. Is this a choice? If so totally fine but would absolutely look to include movements like hollow holds or plank rotations as you’re doing a lot of back and legs.

Ultimately, your split is unconventional. It will likely require you to test it out for a couple of weeks and see how recovery fairs as well as how well you make progress. You may find that you have to increase the rep range and working sets for some movements. Also just to note for deadlifts (sumo or convy) if you’re looking to get a really big deadlift, you may find that you have to focus on skill acquisition. Doing one set for 3-8 reps @1-2 rir/RPE8-9 convy and then later in the week sumo won’t allow for that. All in all, this is your starting place, you’ll likely need to adjust as you need as time goes on. 👍🏼

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[Maddy]

Hi guys happy Monday. Usual routine today. A walk, breakfast, work and then in for quads and glutes. It was a very normal very mediocre session. I usually look forward to my Monday session with a little anxiety because it’s heavy and hard but today I just couldn’t get my mind into it. Likely after a week pulled back I’m just a little off. Silver lining is my SI and groin feel okay and didn’t cause any issues. My adductor on my right side only now feels a little over stretched but overall not bad bad. Roll on the next session

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[Maddy]

Hiya Erik, to my knowledge, and as the guys mentioned above, there isn’t really anything one can take to make you taller. Out of curiosity why do you ask?

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[Maddy]

Hello hello today has been surrounded around family and work. SI is feeling not 100% and after a morning of sitting at. Y laptop it was very pissed off. Stretched out a little and tried to release my psoas and have been cautious through the day. We’ll see what quads and glutes ends up being like tomorrow 👍🏼

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[Maddy]

Hi guys, up early today to get a quick ham and glute session in. I didn’t go crazy given my SI and groin have not felt fantastic over the past week. Session was good, no pain or discomfort but I DID play it pretty safe. Went into central with my sisters and had hot pot ✨ spent the evening chilling with fam

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[Maddy]

Hiya Kirt. I do agree with Oscar in regards to sleep. I think it’s also important to note that as you are a shift worker, often following a set routine (mon-sun) can sometimes have you feeling particularly tired for some sessions and under recovered. I suggest you set your training around your schedule to avoid days where you anticipate being particularly tired. When thinking of sleep (and bodybuilding in general tbh) a lot of the time it’s about stringing together weeks of consistent sleep, one day of poor sleep can absolutely throw you off so scheduling your training as well as finding a routine around sleep for the days you work nights may be beneficial. I don’t think you need to change your training, more look at your recovery variables (sleep, food, stress and supplementation)

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[Maddy]

Hiya Adrian, there are calculations to give a rough estimate of maintenance kcals but these can often be inaccurate. The best and most accurate way to help your friends is if they keep track of their input (food they’re eating), training and bodyweight over a week or two. If their weight remains the same then you’ve found their maintenance. As Clare mentioned, it does require consistency and is much easier if you/they follow a routine.

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[Maddy]

Hi guys, spent the morning in Dublin and flew back home today. Did a little work, food shop and chilling for the rest of the day 👍🏼 less discomfort in my groin and SI even if I have been doing a lot of walking. Hopefully things are settling.

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[Maddy]

Hi guys day 2 in Dublin and so far so good. Up for a walk and breakfast and then walked around the city for a couple of hours and got drenched. Came back to the hotel to do a little work and complete check ins and now off to chill for the evening and watch the darts 👍🏼

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[Maddy]

Hiya Ben,
I totally agree with the guys above. You may not need to change much. Allison made a great point to not change anything just yet and see how you respond to this new role. That makes things very simple and easy to adjust. If the extra activity has bodyweight trending down then an increase in food may be needed. If not much changes then you’re good to keep keeping on. Keep an eye on other areas of recovery like sleep and stress as you take on a more demanding role 👍🏼

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[Maddy]

Hi guys, flew to Dublin today and my groin is NOT feeling great. I’ll be doing a fair amount of walking and will see how things go. SI seems okay but groin is pulling more than pre treatment. Usually it’s totally normal to feel a little shit before things settle if you have any adjustments. This isn’t my first rodeo 🥲 we’ll see how the next few days go

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