[Maddy]

Hi guys,

Rest day today focused around…work. Up and out for a morning walk and then breakfast today was a mix of check ins, running kit over for a shoot and super fun admin stuff for MAD. After I wrapped for the day I went for a walk in the evening and now starting a new anime SpyXFamily. So far so good. Bodyweight came up last week as planned after a little bump up in food and has been fluctuating between 62.6-63.6kg Hopefully it’ll stabilise a little and then continue on an upwards trajectory… slowly so I’m not totally fat through this push up. Legs tomorrow (Hams glutes and delts) and I’m feeling ready x

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[Maddy]

Hiya B

It’s great that you’ve done your research and have data you can pull from!

All in all, my advice when embarking on a diet phase is to honestly keep it simple! I agree with Clare, Michaela and Peter. Train HARD. Losing strength through a diet phase can be very mental. You need to be resilient! For the most part if you’re managing recovery well and making adjustments with the focus of fat loss as well as training performance in mind, you shouldn’t take too much of a hit. In regards to adjusting volume, I agree with all the above too. Adjust as needed to maintain strength but you’ll truly only need to do that towards the back end of a prep or diet phase if you’re pretty lean and recovery is a struggle. As for caffeine, you’re right in thinking it can increase cortisol and compromise sleep quality but it’s extremely helpful to have as a tool to help you with training performance. As Peter said, as long as you’re not having it too late in the day you shouldn’t find that it affects sleep quality much at all.

Any further questions just drop us a message!

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[Maddy]

Hi guys! Started the week a little out of routine! Last night I had to pick up Louis and Julian (boyfriend and friend) from the airport at 2am… no sleep wasn’t fantastic! Ended up waking up a lot later than usual as we finally got back at around 4am. Woke up later and pretty much had breakfast and straight into work. Training was also a little later today. Ideally I like to be in earlier 10-11am as the gym is a lot less busy. Today I was pleasantly surprised at 2:30-3pm as it was lovely and quiet! the session was as follows;

Rehab (a whole bunch of stuff

Leg extension X3 6-12

Pendulum X2 6-12

Hack Squat X2 6-12

Hip Thrust X2 12-15

Adductions X2 12-15

Kickbacks X2 10-12

GHR X2 10-12

Calves X3 10-12

Single Arm Pulldown X2 8-12

Pullover X2 8-12

Hanging leg raises X3 10

Very very happy with today’s session. PB on pendulum and getting closer to my best on Hack. the rest of the session went really well and I walked out very satisfied. No pain in my groin which was fab. As I’m up later my meals are getting in a lot later which I usually like to avoid. Came back to finish off some work, meal plans, emails and responding to clients and then had a short walk this evening. Chilling now and ready to rest and get back into routine tomorrow x

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[Maddy]

Hiya Justin,

Thanks for typing that out in detail. Not a lot to say because it looks pretty good! A good range of movements across upper and lower. I’d say get stuck in to this, run it for a couple weeks and see how it suits you e.g. do you enjoy it, are you able to make progress, are you feeling battered or recovering well? A lot of writing a program that’s ‘right’ or ‘correct’ is about the individual’s needs (you!). It’ll take a period of time (month or two) doing the program so you can then make adjustments that help tailor it more. Was there any specific areas you wanted to ‘bring up’ or focus on in your push up phase or is it just really for size everywhere? Let us know as we might be able to be a little more specific!

If I was to be really picky I’d like to see a shoulder pressing movement and a touch more delt and chest work but again, it’s down to your individual needs it may not be needed for YOU and your physique.

Any other questions just drop us a message!

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[Maddy]

Hello hello! The weekend is coming to an end. Same morning routine as always. Up and out for a short walk and then breakfast. On Saturday I was in for hams and glutes. Really good session and recovery is much much better this week compared to the last. Spent the rest of Saturday catching up with family. Sunday (today) up and out for a walk and then breakfast. Responded to clients and got them ready for the week and then spent the rest of the day doing boring stuff like cleaning, laundry and food prep. Also absolutely rinsed Aggretsuko on Netflix. Feel very rested and ready for Quads glutes and back tomorrow

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[Maddy]

Happy Friday!

Very glad the weekend is here! Very hot today, up and out for my usual morning walk and then breakfast. Today has (thankfully) been a chill one mostly training analysis and responding to responses from check ins. Then in for my full leg day. Really really happy with how today went. I find my Friday’s sessions (over the past few months) can often be a little hit and miss but today was fab.

Leg Curl X2

Leg Ext X3

Hack Squat (MR)

Split Squat X3 (If capable or a variation)

Hip Thrust X2

Abductions X2

Adductions (if capable) X3

GHR X2

Calves X4

Done

Still working on being able to comfortably do any single leg work and so far I’m able to do split squats or Bulgarians very lightly with no pain. I have also found after pulling my adductor/groin (on my right side) my ‘mind muscle connection’ with my right glute is a bit of a struggle at times. As always there’s always a work around so I’ll keep on keeping on!

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[Maddy]

Hello hello!

Thursday is coming to an end and it’s been a productive one. Usual morning routine and then plonked myself down to motor through check ins. All meals in without having to play catch up and got a hefty chunk of admin done for MAD too. About to have a short walk around the block just to catch up a little on steps and move around a little as I am feeling a tad stiff. In for legs tomorrow!

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[Maddy]

Hiya Karol, I agree with Rich!

If you’re doing the above; lifting with good form, effort and tempo and recovering after these sessions you can absolutely add in another chest movement or another working set. If you look at yourself and feel that your chest requires more work, then absolutely add in another working set or movement and see how you get on!

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[Maddy]

Hi guys!

Same morning routine as usual and in for Hams glutes and delts today! The gym was fairly busy today with a group photoshoot going on so I tried to crack on and get out of there!

I actually stuck to the trap bar deficit rdl’s today and they just felt so damn good. Mostly did them again since they felt so good last week, AND because doing barbell RDL’s with shorts on shreds my shins and the bar gets caught on my quads (yuck) As for the rest of the session I blitzed through; Single leg rdls, hip thrusts, abductions, GHR, calves. Shoulder Press, cable lateral raise, rear delt fly, hanging leg raises. Popped in to my lovely grandmas on the way home for a cuppa and a chat and then back to finish off the day with some diet walkthroughs and training analysis. Now about to have pasta for my final meal and chill!

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[Maddy]

Hiya Peter,

Just had a look through and honestly this looks good to me! In regards to it being ‘enough or correct’ I see this kind of question a lot and honestly it’s more about it being ‘enough or correct for YOU and what your goals are! You have a great range of movements and look to have it structured with intensity in mind. (2 sets and the job is done!) I’d absolutely crack on with this. Give it some months sticking to this structure and collect data over time by log booking!

Have a look at your own physique or share pictures with us if you like via here or insta and see what your lagging areas are. If you’re performing movements with good form and recovering well, perhaps you can include some more working sets to those areas.

Finally, see if you actually enjoy this program! if you’re enjoying your sessions, making progress and like when you see in the mirror then you’re all good!

Let us know how you get on!

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[Maddy]

Hello hello! Tuesday rest day has been a good one. Up for a walk and then breakfast. Sat down at my laptop and pretty much didn’t move all day until the evening and to make meals in between! Check ins, photo editing and meetings all day. On track with all meals and digestion MUCH better than yesterday! In tomorrow for hams, glutes and delts again 👍🏼

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[Maddy]

Hiya Gabriel,

I think moving to a full body split is a great idea to save a little time to focus on studies. You can still make some pretty serious progress too which I’m sure overall is the goal!

This looks good to me. If you’re focusing on quads or legs overall I would personally start the week/rotation with legs and follow lower-upper-lower-upper. But that’s just being a little picky!

You have a good range of movements and I’m sure you’ve written it based on availability of equipment. I personally think it’s lacking a little for delts and chest but as a ‘base’ to get started with, there’s nothing wrong with this! Get stuck in and see how you progress. If you’re recovering well and executing movements well you can always add in additional volume/movements for areas that you think may be lagging.

I would also suggest some abdominal movements e.g. Plank rotations, hollow holds or bird dogs purely from a health perspective if you’ll be pushing legs! Not really to develop your ab wall but to continue to improve awareness, pelvis control and bracing. Other than that get stuck in and see how it goes!

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[Maddy]

Hello hello happy Monday! A busy but productive day today! Had a little lie In and then off out for a walk and breakfast. After playing catch up later on in the day yesterday I did feel like my digestion today has been a lot slower. Did some training analysis and then headed off for quads, glutes and a teeny tiny bit of back. A really good session! +2.5kg on the pendulum this week so I’m happy. Hack squats not causing and shin issues and moving well. Hip thrusts remain to kill me off. had my usual post workout iso pro and 50c worth of sweets on the drive back and all through the course of training just felt very full and bloated. Got food in regardless today and hopefully tomorrow’s rest day with slightly less food will have me feeling a lot better! After training I finished off more training analysis that came through as well as some lovely fun admin stuff for MAD and a coaching call. Finally ready for bed and ready for a rest day tomorrow 👍🏼

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[Maddy]

Hiya Amine!

I agree with all the above here! There could be a number of reasons we could discuss that may help you and your brother. If you give us some info on what you/he has been doing and what your expected outcomes and goals are we can be WAY more helpful!

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[Maddy]

Hello hello!

Today has been a chill but busy day mainly focused around my lovely grandma! It was her 93rd birthday so today was dedicated to celebrating her! Back very late now and found myself catching up a bit with food later on in the day but all’s well ends well!

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