Maddy
Forum Replies Created
-
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!
Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms -
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!
Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms -
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!
Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms -
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 👍🏼
Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms -
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!
Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms -
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 👍🏼
Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms -
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!
Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms -
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!
Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms -
Hello hello! So today did Infact end up being a rest day. I woke up still a little sore and tired. Also with some pretty funky migraine symptoms. For me this usually feels like I’m a bit detached and spaced out. Imagine you’re hungover and struggle a bit with coordination. To be fair I could have pushed through and trained but instead I took the day to rest and catch up with work. I’ve been on a very good run with my ongoing niggle/injury in my groin/adductor area so I’d rather not take any chances and just rest if needed!
Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms -
Hiya Ryan,
I too agree with Ryan on this. I think it’s a great idea to remain training naturally for an extended period of time and get your variables in check. (food, stress/sleep, training and ultimately adherence) The use of testosterone (or anything for that matter) won’t necessarily facilitate the growth at the speed you may expect if these aren’t being met. If your foundations aren’t great, you’ll likely be dissapointed. It may also be an idea to switch your mindset around to be a little more performance and process orientated rather than just focusing on the outcome that you want to achieve. That ALWAYS makes any process more enjoyable (diet phase, or push up). Yes, it may take you a considerable amount of time to get back to where you were, but you’d be surprised what a solid plan and applied effort can do for a physique!
Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms -
Hiya Tobi,
No one absolutely HAS to push up and gain muscle or diet and lose body fat. If you’re happy where you’re at with the amount of muscle you have on your frame then there’s no need to push up kcals. You can absolutely chill at maintenance and live your life! Same goes for body fat. If you’re happy with your look there’s no need to diet! If you’re looking to compete then that’s another story and you’ll most likely need to assess your physique and see what phase would be required to improve for whatever category you wish to compete in.
Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms -
Hello hello!
Fairly busy day today, up early for a short walk then breakfast/pre and straight in for legs. Needed to be a fairly quick session as the rest of the day was to be focused around family. Unexpected workload came through today so feeling a little stressed. I rarely get doms let alone doms that stay for over two days. Hamstrings are still a touch sore from Wednesday’s session so focused this ‘full leg’ session mainly on quads and glutes again. In for hams and glutes tomorrow so depending on how recovered I feel, I may back off a touch or even rest and catch up with work. We shall seeInstagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms -
Hello hello! Biggest check in day of the week ticked off! Today was a rest day so mainly check ins and laptop work. Standing up doing check ins makes a world of a difference for my back so feeling relatively fresh for tomorrow’s full leg day 👍🏼
Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms -
Hi guys!
Another long day! Just finished watching the England match (waheeeey on to the finals) The usual morning routine and training analysis before going in for hams, glutes and delts. Had to make a few amendments due to availability in the gym. For some reason it’s been rammed for the past week. Subbed out RDLs (no available barbell) for Trap bar deficit RDLs – felt absolutely amazing. What a happy accident. I usually follow up with Good mornings on the Panatta Squat Machine however there seemed to be a queue for this, so instead of a good morning I grabbed a dumbbell and did single leg RDLs. It’s been a while since I’ve done this but again, felt amazing. Almost tempted to keep this in but we shall see. Followed up with hip thrusts, abductions, kickbacks, GHR, Calves, shoulder press, Lateral raises, rear delt fly and hanging leg raises. Job done. Popped round to see my lovely grandma (she’s soon to be 93!) and then back home to finish with a coaching call, boring admin and watch a bit of the match. Ready for bed!
Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms -
Hi guys!
Today was a quiet but productive one! Up and out for a walk as usual (before the rain!) and then breakfast and work! Today’s a rest day so mainly focused around work and a lot of sitting! My back has been extremely tight today but has eased off loads just by prioritising standing and doing work over sitting (makeshift standing desk doing bits) in for hamstrings and glutes tomorrow with a lot of hinges so we’ll see how I manage!
Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms