[Maddy]

Hello hello, had a little lie in today after yesterday’s shenanigans. Out for a walk, breakfast and then work. I’ve still lost my voice so voice noting clients back today was quite funny. In for quads and glutes today and I’m pretty desperate to be back into usual routine. Felt really good just struggling with my right glute a little. Back home for more work and then dinner and bed! A day of catching up. Tomorrow much of the same!

Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms

[Maddy]

Hiya Cristian, It’s obviously person dependant but what Peter mentioned is a great way to gather data to then know how much room you have to fill out. I tend to do the same. If I have clients who struggle with bloating when eating considerably more carbs I allow for a day (or two) to sit back at baseline or spend a longer duration with more moderate carbs to fill out 👍🏼

Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms

[Maddy]

Hi guys, final day at the OM yoga show and it was really very busy. My voice is almost completely gone and I feel pretty rough physically and mentally. I’m fairly introverted so spending a lot of time face to face with people in a super busy environment being super happy and smiley has taken its toll! I need a little alone time. Hopefully get in some training sessions this week before my chiro session on Friday and then from there I SHOULD be good to train within my normal routine. It’s been a bit of a struggle pulling back over the past month or two now but hopefully it’s been the better thing to do 👍🏼

Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms

[Maddy]

Hiya Vojta, I would keep the squat and deadlift separate so the squat on lower loading and deadlift on upper 👍🏼 Your plan sounds good to me as you’re working with the time you have available and have a setup that you’ll be able to adhere to. Nice work

Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms

[Maddy]

 

Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms

[Maddy]

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 👍🏼

Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms

[Maddy]

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 👍🏼

Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms

[Maddy]

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

Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms

[Maddy]

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 👍🏼

Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms

[Maddy]

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 👍🏼

Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms

[Maddy]

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! 👍🏼

Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms

[Maddy]

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 👍🏼

Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms

[Maddy]

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 👍🏼

Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms

[Maddy]

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 holds

2 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

Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms

[Maddy]

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
Code: LULU10 for smashing sups and fab garms