[Maddy]

Hi Toni, what brand of smith machine is it? Might you know?

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[Maddy]

Hi guys,
Today was MEANT to be a training day. Womp womp. So up and out for a walk and then breakfast then drove for a chiropractor appointment recommended to me by a friend (powerlifting buddy char) and all was as it seemed! My SI joint and lower back has very very little movement between vertebrae and my hips are very tight. It’s partly muscular and also just because of the way I am built. A few manipulations and advised not to train today and so drove back. (About 1:30 there 2 hours back) got back, did a little client work and then went for another walk as advised! We’ll see what tomorrow brings!

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[Maddy]

Hiya Bray,

Your first set, while is lighter looks considerably tidier and more like a SLDL than your most recent.

I think you’d greatly benefit from stripping back on load, focusing on anchoring your hips while you pull and use your legs to create better tension between you and the bar. Take your time between reps

I’d also like to see you brace against your belt a little more effectively and more of a neutral head position. 👍🏼

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[Maddy]

Hi guys, busy day today! Up and out for a walk and check ins and then off to take my grandma to an ecg appointment that took a LOT longer than anticipated. Ended up taking up the majority of the day so came back later than expected to finish off check ins and any admin I can do out of hours. Just had dinner and honestly already ready for bed. Rest day today and so steps have been hit, food as usual on a rest day too. Digestion is MILES better than it has been for the past week away.

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[Maddy]

Hiya Bruno,

Nice work! I would say to have a little tidy up before continuing to push up. Some really great progress has been made and I think you’ll continue on really nicely from a leaner position 👍🏼

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[Maddy]

Hi guys. Def feeling jet lag as I didn’t sleep a wink last night and found myself wide awake and finally getting sleepy at 5am. Ended getting up and starting my day. Out for a walk, back for breakfast like my usual routine. In for my first training session since coming back and since being in a LOT of pain with my SI. It’s come down a LOT now but for at least 4 weeks I’m keeping 2-3 rir and doing just under baseline volume (for me) after this period of time I can start creeping things back up again. In for Quads and glutes. Lowkey felt like I did nothing but at this point I’m just ecstatic I can get through a session and NOT feel pain above 2/10. Back home and then straight into work. popped out for a grocery shop and then bits and bobs around the house. Hopefully I sleep tonight!

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[Maddy]

I personally would continue on with the split you’re doing (U/L?) until you’re in a place where you can start pushing training, food and in general are in a healthy enough spot to do so!

After that have a think about what YOU personally want to do. Are you a little bored with training? Might trying DC make you feel a bit more excited to train? Is there potential in the long run for further progress? Absolutely give DC a go again seeing as you have a bit more experience now. You’ll be able to gain a little more personal opinion on it too now. I personally REALLY enjoyed fortitude. Have a look into that, some people love it some find it’s not for them.

There isn’t really a right or wrong way to go about things between the splits you’ve mentioned, just your preference!

Thank you Maddy. I am currently doing FB(was doing U/L before that). I will finish up the cut and then when I have more food like you recommended I will start with the DC 2 way split. Thanks a lot!

[/quote]
Sounds good to me! Let us know how you get on with DC 2! 👍🏼

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[Maddy]

Hiya Rodrigo,

Write out the plan and I’ll be sure to give you my thoughts on it keeping in mind that it’s for a beginner. Only so much can be said just seeing a training plan without other data about that person but we can defo give our thoughts about exercise selection and volume for a beginner 👍🏼

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[Maddy]

I personally would continue on with the split you’re doing (U/L?) until you’re in a place where you can start pushing training, food and in general are in a healthy enough spot to do so!

After that have a think about what YOU personally want to do. Are you a little bored with training? Might trying DC make you feel a bit more excited to train? Is there potential in the long run for further progress? Absolutely give DC a go again seeing as you have a bit more experience now. You’ll be able to gain a little more personal opinion on it too now. I personally REALLY enjoyed fortitude. Have a look into that, some people love it some find it’s not for them.

There isn’t really a right or wrong way to go about things between the splits you’ve mentioned, just your preference!

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[Maddy]

Hiya guys,

Had a massive lie in and slept for 13 hours… I needed it. Another rest day today as stomach is still not 100% although is seemingly better throughout the day! A lot of laptop work today, check ins, admin and client work! Hopefully I’ll be able to step foot back in the gym tomorrow!

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[Maddy]

Ello ello ello! Landed at Gatwick this morning at 7:20 and back home to start the day! Didn’t sleep a wink but just wanted to stay awake today so I don’t struggle with jet lag. Without being tmi, I’ve absolutely picked up some kind of stomach bug while away. Why the fuck am I falling apart. I was due to train today however I can’t keep food in me right now 😙✌🏼 walked to my car then walked straight back home again safe and sound near a toilet. This should hopefully pass in a couple days. Food was limited to things that would actually stay in. Protein lowered, a little bread, plenty fluids and a little pasta for dinner. Went for a few walks and caught up with work! Let’s too what drama tomorrow brings

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[Maddy]

Hiya Kian, what are your visuals and your gym performance looking like? If you’re keeping really good condition and recovery and performance seems to be good continue tapering up kcals!
If you dieted for some time, it often takes a little time for hunger to normalise so hang in there!

If you’re really very very hungry and struggling, think about your food sources and picking options that are more voluminous for now.

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[Maddy]

Hiya Gabriel,

As Jordan mentioned you could absolutely add 0.5 to the dumbbell or perhaps switch movement. The trouble with dumbbell for isolation exercises ia that the 2kg jump (if your dbbls are 2kg increments sometimes it’s 1.5 or 1) can be a big jump for a small muscle group and so progressions can be tricky. If you don’t want to tape or add 0.5kg to the dumbbell, which is likely the only way you’ll make progressions with dumbbells) you could move over to different bicep movement that you can adjust a little further.

Out of interest, if you compare your biceps 3 years ago to now, can you SEE much growth?

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[Maddy]

Hi guys! Travel day today and I’m very ready to get back into routine! Up early and currently in the gym just to move around. Digestion hasn’t been great since I’ve been out here but I know I’ll feel much better back into routine and cooking my own food! My SI joint actually feels okay this morning! 1-2/10 pain which honestly feels like a miracle. Ready to fuck it all up by sitting on a plane for 10 hours 😂 also watching my client and good friend Kojo do his pro debut! He’s bringing a really great FULL and fresh look to men’s physique and very excited to see him enjoy the stage and get some valuable feedback before he goes to worlds for his final show of the year! Having breakfast after the gym then packing and setting up clients for the week before flying back home

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[Maddy]

Hi guys! Last day in Mexico today. Up and out to the gym for a walk on the treadmill and some stretching. Back/SI was feeling quite tender to opted to actually pull back. After that some client responses and chilling by the beach. Then played a little tennis and more chilling! Just had a nice Mexican meal for dinner and chilling for the rest of the night before our flight back tomorrow

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