[Maddy]

Hiya Luke, Oscar and Andy have mentioned some quite valuable points to consider that I agree with. I too have had ongoing issues with my SI joint and had to pull back from doing most hinging or pulling from the floor. After a prolonged amount of time away from hinging, regular rehab and chiropractor appointments (good ones not just people that want your money) I am back to doing hinges. I do appreciate that your issue may not be the same (SI related) and so you’ll need a good physio/chiro to determine that. In regards to how to avoid it happening again, the above things I mentioned about regular body work alongside even more conservative jumps in weight would be where I would focus. As for supplements I would suggest being hydrated pre training so TBJP hydration may be a good sup to look into. Beyond supps and training, recovery is going to be super important.

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[Maddy]

Hi guys. Happy it’s the weekend! After a lie in i was up for breakfast and a little work before heading over to the gym. Very busy as I guessed! Hams, glutes and delts on the menu today and it was a good one. Very happy to be doing dumbbell rdls again and will see how long I can keep it up till grip fails me. (I use straps but past 55kg I really struggle to hold fat grip dumbells) back home to chill and finish meals for the rest of the day

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[Maddy]

Hiya Ziyad, I am a rice fanatic. Literally my favourite carb source. I personally find basmati to be my favourite. Jasmine and sushi and sticky Thai I find are less volume when cooked compared to basmati so if you’re in your offseason eating a lot, the stickier rices may be easier to get in. As for digestion, I find they all digest well (personally) but as mentioned above it is person dependant. Just to note, I do find that washing rice pre cooking makes a huge difference in digesting it well. I also find microwave rice (the pouches or quick cook) doesn’t digest as well for me compared to cooking it from dry at home 👍🏼

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[Maddy]

Hi guys! Fairly chill day today albeit I woke up very very late and so had to squeeze everything that I usually complete on a Friday into a much smaller window. In for a leg session today a bit later than planned. Gym was quite busy and so subbed in a few bits of kit that I don’t like so much but got the job done! Managed to squeeze all my meals in too without too much discomfort and now ready to sleep x

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[Maddy]

Hi guys! Rest day and work today. Up and out for a walk before breakfast and then straight into check ins. Managed to pack some orders for MAD too and now off to spend an evening watching the darts at ally pally! Very excited 💅🏼

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[Maddy]

Happy 2025 🎉 had a lie in after getting home very late! Up and out for a walk, breakfast and a little work! Headed into the gym for glutes and hams and it was absolutely rammed. Very much tried to be in and out! Popped over to my grandmas for a cuppa and then back home to wrap up the day 👍🏼

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[Maddy]

Hiya Daniel, I agree with Allison, no need to change anything. Don’t fix it if it ain’t broke! Keep up the good work

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[Maddy]

Hello hello! Happy New Year’s Eve! Usual Tuesday has been had! Up and out for a walk, breakfast and then continued the day with some work and errands. Wrapped up early to spend the evening with friends and see in the new year!

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[Maddy]

Hiya Callum, are you referring to rest between sets or rest days? I’d base rest days around recovery requirements but as for rest between sets I usually wait for my heart rate to come down after a set to failure before I go again, can take me a few minutes but for larger people likely a little longer 👍🏼

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[Maddy]

Hello hello happy Monday! Up and out for a short walk this morning, breakfast and work and then off to the gym. I’m due on my period and usually don’t feel too much of a knock on effect with strength but today I felt pretty strong. Gym was so busy and so I just tried my best to get in and out and if needed set in with people to get the job done. Really happy with today’s efforts. One thing I haven’t commented on over the past month is my choice to stop taking oral contraception. I’ve never had any issues with it, blood work has been absolutely fine BAR cortisol which can be affected when taking oral contraceptives and so I decided to stop after years and years of being on it. I’ll get blood work done after a couple months of regular periods and (hopefully) see improvement 👍🏼 other than that today’s been a fab day rounding off watching the darts and tackling dungeons on Fae Farm 💅🏼

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[Maddy]

Hiya Alex, I would keep training the same as you embark on your diet phase! No need to change anything right away especially if you’ve been enjoying it an making progress. Continue to train hard and make recovery a priority! The only time you might need to change something is (for example) if recovery starts to be an issue towards the back end of a diet. All you’d really need to do here is adjust volume a touch but that’s not something to worry about for now!

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[Maddy]

Hi guys! extremely chill Sunday went down today. Up and out for a walk. Packed a few orders for MAD then back home for breakfast and updating sheets for a few clients. Then I literally chilled all day, watched prison break and played Fae Farm. Went for another walk in the evening just because I’ve been a sloth all day but it’s been great. Defo going to make more of an effort in 2025 to allow myself some chill time. I do often feel guilty when I don’t feel I’m doing something productive or something work related. It’s toxic and a surefire way to find myself stressed xoxox 2025 will be the year that I don’t carry around a silly amount of stress because of the walls and rules I make up in my head 👍🏼

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[Maddy]

Hiya Dimitris, Sara is bang on! I’ll also just add that if you’re chugging water around meals that can affect digestion (in my experience) and can make you feel fuller for longer. I’d suggest to allow 15-20 minutes for food to go down before drinking a lot of water. Sips of water is fine if needed alongside food. Ultimately spacing out your water intake through the day as Sara mentioned is ideal. Also, while you have the goal of 4L, if you’re struggling to get this all in don’t stress. As long as you’re hydrated, regularly urinating and passing stool you’re likely fine to continue on just short of 4L if that’s where you commonly find yourself finishing the day. 👍🏼

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[Maddy]

Hello hello happy Saturday. Had a MASSIVE lie in and slept like 11 hours. Chill walk this morning, breakfast and then in for hams and glutes. Great session even if the gym was pretty packed. Bodyweight is still on the rise and progression in the gym is still happening so happy days. No pain through any movements either and I’ve confidently reintroduced db RDLs back and so far no pain. Really happy. I AM looking a touch softer over the past two months but honestly I don’t mind it much at all and everything else is sweet so I’ll happily live at slightly higher BF for a while longer before the need to tidy up 💅🏼

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[Maddy]

Hiya Alessio, I completely agree with both Sara and Erin! I’m assuming filler sets are warm up sets. So as both mentioned just getting warm and familiarising yourself with load and not doing too much before working sets. More load sometimes requires a few more warm up sets to get there but only really to touch the weight before tackling working sets 👍🏼

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