[Maddy]

Hi guys, rest day today and work so out for a walk, breakfast and then at my laptop for the majority of the day. Made dinner and brought it over to my lovely grandmas and spent the evening with her. Steps hit, food hit, ready for bed

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[Maddy]

Hiya Robbie,

I’ve just been looking through and it looks good to me! Nice varied exercise selection and rep ranges look suitable. Overall volume looks like a great place too.

I would like to see a hip hinge movement for hamstrings somewhere, either RDL or Nordic curl style movement. You could likely add another working set to calves on both leg days but this arguably could be something you can adjust after some time.

I say run this for a couple weeks or even a month and see how you get on! See how recovery is, if you enjoy the sessions and if you find anything over time that you may want to adjust

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[Maddy]

Hiya guys. Usual morning routine and then in for quads and glutes. Finally having some consistent weigh ins with weight coming back up after a couple weeks of on and off training, travelling and managing injuries. Felt a little nervy (nerve pain) in my hips/lower back this morning but nothing super super bad. Training went really well. Managed to make small increases from load last week and just a touch closer to 1rir. Happy to have things moving. I am sitting a little softer than I’d have liked but given the struggles with injury I’ll honestly fucking take it. Get some solid training and eating strung together and worry about a smidge more body fat in the coming months👍🏼

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[Maddy]

I can’t post anything topics?

Heya, have you managed to make a post? You should be able to click on ‘+New topic’ on the app or via laptop or computer. Let me know how you get on. 👍🏼

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[Maddy]

Hey Dimitrie,

It sounds like you’ve given this some good thought and are aware of your limitations when It comes to recovery. Nice work.

My thoughts on trying out the structure you mentioned; Why the hell not. Run it for a couple weeks or months and see how you fair. Ideally you’d be in no pain! Out of interest, was the pain you mentioned in reference to your hip?

Let us know how you get on 👍🏼

Edit** I’d also mention perhaps having a 45 degree hyper into your program (only 1-2 sets) just so you have a hip hinge variation in your rotation for hamstrings. If this isn’t available to you don’t stress

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[Maddy]

Hi guys,

Rest day today and a reset for the week! Was up early and then dropped Louis at the airport and spent the morning at my mum and dad’s catching up. Did a little client work and then some houseplant keeping 🪴 and then off to my grandmas to have an early dinner. Back home to finish off my meals and I’m ready for a new week 👍🏼

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[Maddy]

Hiya Dylan, a week isn’t very long at all but if adherence to kcals has been impeccable then I’d say at least after 2 weeks of adherence and weigh ins if your weight is dropping then increase your kcals. I would opt to increase by 100-200 kcals depending on bodyweight and lbm.

What do you mean by not healthy? Often food quality and proper nutrition does matter and can impact your rate of growth. 3300 kcals of calories from nutrient dense foods that you can digest well is not the same as 3300 of the opposite!

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[Maddy]

Hello hello! Lie in today and then up and out for a walk. In for a full leg session and it gave me HOPE that I’m on the cusp of being able to get back to my usual self in the gym. Everything felt pretty good, no pain or discomfort just some anxiety on the pendulum as I didn’t want to load it up and feel pain. Remained a little more conservative. A little work then chilling for the rest of the day 👍🏼

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[Maddy]

Hi guys, rest day and trip to chiro in Baddow, usually would take and hour and a half, took me over 2 hours drive and then 3 hours back… left the house at 10 got back at 4pm 😀👍🏼 all in all making a lot of really good progress. Pulling back and regular treatment has worked wonders for me physically but kind of trash for me mentally in the short term. Tomorrow I’ll be in for legs again and I’m looking forward to it 👍🏼

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[Maddy]

Hi guys, rest day today and I feel really good after training a couple days this week. Tomorrow I’m travelling back up to my chiro for more treatment and it’ll likely be a non training day and so hitting 3 sessions this week will have to do. It’s by far better than the one session I’ve been managing for the past however many weeks. Slowly on the up 👍🏼

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[Maddy]

Hi guys! Another day done! So usual morning routine and then popped over to see my grandma before gym, I haven’t seen her since last week. Then in for Hams glutes and delts. So chiro has told me not to do any sort of RDL at the moment while I recover. Glute ham raises or hyper extensions are okay though. So that’s what I’ll do for now! An amended session until I can RDL again;

Leg curl x2
GHR x2
Hip Thrust x2
Abductions x2
Kickback x2
DB press x2
Lateral Raises x2
Rear delt fly x3
Calf raise x3
Hollow holds 1x all out 2x 30 seconds

So far so good and no pain. Managed to actually get close to 1rir without feeling as if I might break in half so pretty happy!

Seeing chiro again on Friday and from there I’ll know what to expect over the next couple weeks 👍🏼

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[Maddy]

Hiya Joseph,

Have you been doing this since you posted this question? If so how’s it going for you? I see no problem at all with having a more focused period of time towards weaker areas of your physique.

So just to get this right (forgive me if I’ve misunderstood) you’ll train full body 3x a week and it’s in this format of Chest/Quads A, rest, Chest/Quads B, rest, and then your final session of Back/Delt/Hams.

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[Maddy]

Hi guys! Rest day today. Steps were hit EASILY as I have been back and forth for a large portion of the day packing orders, re-counting stock and tidying after the expo this weekend just gone. Also feeling a touch sore after yesterday’s training. After a couple weeks back in routine recovery should be back to a great place but for now, I’ll keep doing what I can

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[Maddy]

Hello hello, had a little lie in today after yesterday’s shenanigans. Out for a walk, breakfast and then work. I’ve still lost my voice so voice noting clients back today was quite funny. In for quads and glutes today and I’m pretty desperate to be back into usual routine. Felt really good just struggling with my right glute a little. Back home for more work and then dinner and bed! A day of catching up. Tomorrow much of the same!

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[Maddy]

Hiya Cristian, It’s obviously person dependant but what Peter mentioned is a great way to gather data to then know how much room you have to fill out. I tend to do the same. If I have clients who struggle with bloating when eating considerably more carbs I allow for a day (or two) to sit back at baseline or spend a longer duration with more moderate carbs to fill out 👍🏼

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