Maddy
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Hiya Georgios,
I’ve had many an offseason and tend to train in the morning or after my m1-2. My experience is that keeping steps in has been fantastic for digestion and has very little effect on my training 👍🏼 when i have had gaining phases without my routine of fasted steps I tend to struggle with appetite and my digestion and then would feel sluggish going in to training. In short, I would say to keep your fasted steps in if you can but if your routine doesn’t allow for it, keep some other low level activity in instead 👍🏼
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Hi guys, I’m very very tired. Up early and out for day 1 at the expo for MAD a lot of chatting, smiling, selling and yoga going on. Driving back took just over 2 hours and I’m exhausted. Up tomorrow at 6am to do it again 👍🏼
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Hi guys! Looooong day today! Up early and out for a walk, breakfast and then straight into check ins. Then a long drive to Alexandria palace to set up for the event with MAD and back in peak traffic, then buying some last bits for the stall, more check ins and now so ready to sleep. I DID want to train today however everything has been a lot more time consuming than anticipated. I’m also slightly under the weather with a what feels like a cold so perhaps not training is what’s best for me, my SI joints and pelvis 👍🏼 I’ll tell myself that for now anyway
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Hiya Cosmin,
Great work, you’ve made some notable difference to your physique 👍🏼
How is training going right now? I know you mentioned sleep is being affected and that’s something to note. How long has it been that you’ve felt like you’re not very well rested?
In my opinion you’re in a good position to reverse out and commit to a solid push up. You COULD push for another couple weeks of dieting to be a touch leaner but honestly I think you have a solid starting point now to start a growth phase 👍🏼
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Hi guys, I have been here there and everywhere today. Up for a walk and breakfast and then prepped my food for the day before heading off to another chiro appointment. 2 hour drive and I got there. After some further body work it was evident that today should not be a training day anymore (as suggested by chiro) and so continued on with rest day food. 2 hour drive back to go pick up stock and then walk to a local corner shop to pick up the table needed for the weekend at the OM Yoga show for Mad. Did a BUNCH of housework and now shower and bed. Steps hit from all the running around regardless of all the driving. So ready for bed. Set up tomorrow for the event 👍🏼
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Ah I see, if you’re continuing to make progress with that variation then you’re all good! Very happy to hear recovery is in a good spot here too. About the leg extension, if it’s a one off where you regress don’t sweat it! Continue on as usual! If you notice a pattern each week that’s when you may need to address the situation and have a look at why that may be happening. Keep on keeping on! 👍🏼
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Hi guys, rest day today! Big laptop day with my usual routine. Up and out for a walk, breakfast and then a little work. Popped over to grandmas and then back home for check ins and mostly MAD admin ahead of the stall this Friday and weekend. Steps hit, meals consumed, now to get some good sleep 👍🏼
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Hiya Charlie,
I’ve just had a look and this looks good to me. Nice variation of exercises and the volume doesn’t look like it’s ’too much’ although it’s more important that YOU feel you are recovering well from it. My only question (not a dealbreaker) is why have leg press on both days? I would suggest having the Lower B day as a single leg leg press just to have another variation instead.
Looks like you have room to increase volume if needed and a setup where intensity is the focus. Nice work! Let us know how you get on 👍🏼
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Hi guys! Today has been the first training day I’ve had in a very long time where I’ve started to feel like my old self. NO PAIN. What a miracle. I don’t want to jinx it. Up and out for a walk, some work and then popped to my grandmas then gym. Still keeping 2-3 or even more reps in reserve. I’m gagging to push it but I won’t DARE for at least another 3 weeks of being pain free.
Adductors
Leg extension
Leg press
Smith squat
Hip thrust
Abductions
Kickbacks
Lateral raises
Seated calf raise
Hollow holds2 sets of each 8-12 reps 2-4 rir so far so good! Came back home and did some more work, client calls and eating. Now in bed very ready to sleep
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Hiya Georgios,
I agree completely with Oscar. Set the hip pad under your hip bone so you can use it to push into. If it’s too low you’ll struggle to push into it! If it’s too high you’ll likely struggle to bend forward over the pad! A soft knee as Oscar mentioned will allow you to get a full stretch on your hamstrings at the bottom of the movement.
I don’t think it’s necessary to put any plates under the front of the machine.
If you’re looking to standardise execution, look to do these very very well with zero added weight. You SHOULD feel your hamstrings really well. Only after that should you look to add any weight. 👍🏼Instagram - lulubellelifts
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I do not think training full body once a week will have a negative impact on your performance for soccer/football.
Make sure you eat well and you don’t go hungry, sleep well and don’t get into bad habits sleeping very late. You will recover very well!
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Hiya Dan,
I think it could be beneficial! As long as you’re eating plenty, sleeping well and would enjoy doing a full body day once a week, I think you should go for it! It shouldn’t affect your performance in football if you are doing the above.
By weakness on the pitch what do you mean? Is it technical, endurance, speed or that you feel you might want to be a little bigger? Knowing what this ‘weakness’ is will help you know how to go about programming something in the gym to improve 👍🏼
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Hi guys, busy Sunday has been had! Up early and packing orders for MAD. Then out for a walk to the parcel postbox! Breakfast and then a little client work and emails. Popped off to my grandmas to have a little breakfast again (for her) she’s been struggling a little lately so I’m doing my best to see her as often as I can. Every day if I can! Then off to my mum and dad’s to say hello and chill. Took the dog (Mr Jeeves) on a walk and then back to collect some display items for the event this week. I’ll be on a stand at the OM Yoga show from Friday to Sunday so last minute scrambling to get ready! Just had my final meal and now chilling for the evening 👍🏼
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Hiya Lee,
Looks really solid to me! Nice variation of movements, defo room for progress within the rep range and volume too which is lovely.
No issue with repeating movements if they work well for you and if it’s all you can do right now! Don’t stress 👍🏼
Let us know how you get on!
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Hi guys, today I actually got to train WOW. Up and out for a walk, then breakfast and work. Swung by to my grandmas to have a chat and some late breakfast (for her) and then gym. No compounds just adductors, leg curl, leg extension, hip thrust kickbacks and lateral raises. Honestly I’m just happy to be training with almost no pain. I’ll continue on like this till my next chiro appointment on Wednesday to assess progress and then likely continue on the month very reserved before I push again. I’ve spent so long in pain with my groin and SI, I may as well actually take the time to let things recover best as they can. Didn’t know if I mentioned but the groin and SI joint issue IS related/connected. Basically my pelvis is all sorts of messy 😙✌🏼 a little client work and then chilling for the rest of the evening!
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