[Maddy]

Hiya Tony, how has progress been so far with these movements in the same session?

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[Maddy]

Hello hello happy Monday. Very normal Monday and the start of a short tidy up phase. Nothing drastic, just a drop in food an increase in steps and a smidge of cardio. lThe goal is to (as I said) tidy up a little. I have the rest of 2025 ahead of me for an offseason and so a little tidy up will set me up nicely for another push up. Right now (pre tidy) appetite is okay and digestion pretty good. However body fat is creeping up to me so the time is now so I can continue pushing up later 👍🏼

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[Maddy]

Tooootally agree with the above saying to ask your coach why these are being implemented. You have the right to be inquisitive and in general to know why certain actions are being taken. A good coach won’t mind you asking questions and will be happy to respond and explain 👍🏼

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[Maddy]

Sunday has been super chill. Steps hit meals eaten, shopping done and clients all set up and ready for the week ahead 🫡

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[Maddy]

Hiya Adrian, I agree with Adam and Sara. Taper off the usage of bands especially for hack if you’re not in pain. If you are in pain I’d always find the root cause rather than just adapting movements. (You may already have done that) As for making a habit out of using bands, I personally wouldn’t advise it. I think warming up really well, wearing knee sleeves if needed, thinking about movement selection that suits YOU best and controlling load appropriately is the best way to move forward rather than using a band.

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[Maddy]

Hello hello happy Saturday. Chill day today, lie in and breakfast. A little work and then in for hams glutes and delts again. Decided to prioritise this as I have a big quads and glutes session Monday and want to feel fresh. Been chilling for the rest of the day playing on my switch ✌🏼

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[Maddy]

Hiya Luna, I totally agree with Clare, be cautious while combining high amounts caffeine alongside medication. If you’re taking 400mg and not seeing any problem then continue. I don’t have ADHD but do have close friends who do and are medicated. From speaking to them previously they do find that caffeine actually helps them a lot through the day getting work done and in training sessions to focus and stay mentally ‘in’ the session. Totally anecdotal and just a few people’s experience there. If you’re worried about your heart health have a look at your blood pressure and resting heart rate.

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[Maddy]

Ello ello happy Friday. Today I’ve taken another rest day. This morning I had to have a bit of dental work that took up quite a bit of the day. My mouth has been ✨numb✨ for some hours and so I’ve opted to rest as getting in kcals will be rather hard and likely fuck up my digestion. Training will resume tomorrow.

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[Maddy]

Hiya Joe, What rep ranges might you be working to?

It doesn’t look bad to me but I know very little about you!

What are your overall goals right now? Have you had much training experience?

Knowing a little more about you and what you’re looking to achieve will mean training can be tailored better. This is totally fine as a basic structure to follow, but I may say differently if I had a little more info about you.

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[Maddy]

Hi guys very normal Thursday rest day has been had. Work, steps, meals and some food shopping done. There’s a nasty flu going around and I’m doing my best to avoid it 🫡

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[Maddy]

Hiya, fish oils (like oh mega pharma pro) have shown to help lower blood pressure slightly. As Sasan mentioned, lifestyle factors play a large role in blood pressure too.

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[Maddy]

Hiya Tobi, I agree with all the above! Also, keep in mind that progressions for a movement like db lateral raises or lateral raises in general do tend to be a little slower vs a back movement or leg movement. It’s fairly normal to hit a point where it’s hard to push load for these. I’d always focus on executing with proper form rather than any swinging and as Kerry and Adam mentioned, higher reps is great for a movement like this 👍🏼

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[Maddy]

Hello hello it’s Wednesday my dudes. Usual morning routine and then in for hams, glutes and delts. Really good session and some of the best connection I’ve had with my right glute. No SI pain and no groin pain which is fantastic after a week of uncertainty. Popped over to my grandmas and then worked for the rest of the day 💖

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[Maddy]

Hello hello happy Tuesday. Rest day and pretty much a day focused around work, check ins and a lovely trip to the dentist where I discovered I need a filling. Womp womp.

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[Maddy]

Hiya Benjamin, those goals sound like fun and ultimately you may find that those goals align closely with how many good bodybuilders train.

I’m noticing you haven’t included any chest, delt or abdominal movements. Is this a choice? If so totally fine but would absolutely look to include movements like hollow holds or plank rotations as you’re doing a lot of back and legs.

Ultimately, your split is unconventional. It will likely require you to test it out for a couple of weeks and see how recovery fairs as well as how well you make progress. You may find that you have to increase the rep range and working sets for some movements. Also just to note for deadlifts (sumo or convy) if you’re looking to get a really big deadlift, you may find that you have to focus on skill acquisition. Doing one set for 3-8 reps @1-2 rir/RPE8-9 convy and then later in the week sumo won’t allow for that. All in all, this is your starting place, you’ll likely need to adjust as you need as time goes on. 👍🏼

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