[Maddy]

Hi guys felt like a long day today! Slept pretty terribly and woke up a lot more sore than usual. I very rarely get bad doms in my legs but today I do feel fairly tender. The past days before last night I haven’t slept great just because of the heat so I’m pretty certain after that’s back in check I’ll feel a LOT better. Long day tomorrow with an early start and then hams and glutes

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[Maddy]

Hello guys!

Productive Monday so far with a fairly busy week ahead! Up for a short (and very hot) walk and then a little client work before Quads and Glutes. Very happy with progress on the Pendulum and Hack. I DO feel a little beat up this evening from it but I’m sure I’ll be alright! All other movements felt solid just fairly tough to push through in the heat! Kings doesn’t have AC, but fans that pretty much blow hot air everywhere 😂 better than nothing! Back home after and caught up with client work from Sunday and now I feel I’m up to date and on track! Final meal to go and going to continue watching the olympics! x

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[Maddy]

Hiya Hunter,

Thanks for writing that out. This looks like a really good start! Give it a go for a couple of weeks and see how it suits you! Keep an eye on; how well you recover, if you’re able to continue making progress in the gym, if you actually ENJOY this set up and the movements as well as areas that you feel might need more attention. After doing it for a couple of weeks you’ll be able to make the adjustments you need to tailor it further to your needs!

Drop us a message if you have any other questions about it!

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[Maddy]

Hello hello!

Chill Sunday today focused around family! It’s my mums bday so we all got together to have a meal and some cake. Got back very late after getting my grandma back home and making sure she’s all good till I next see her in the week. As for now it’s late but need to get in my final meal and then bed!

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[Maddy]

Hi guys!

Chill Saturday today! Little lie in and breakfast and then in for hams and glutes. Great session regardless of how busy the gym was! This session isn’t as taxing as my sessions in the week. It was;

Rehab

Seated Leg Curl X2

Good Morning/Belt Squat RDL (whatever is available) X3

Hip Thrust MR X1

Abductions X2

Kickbacks X2

GHR X2

Adductors (very light X2)

Calves X4

Shoulder Press X1 MR

Cable Lateral Raise 2 X12-15

Rear Delts (any) 2 X12-15

Hanging Leg raise 3X10

Blasted through and then back home to do a teeny tiny bit of work. Popped into town to get my mum some birthday prezzies (it’s her bday tomorrow) Hit steps seamlessly and now have one meal left for the day. Chilling and watching the Olympics x

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[Maddy]

Hiya Danny

I agree with everyone above! Higher kcals to priorities growth for your weaker areas is a solid idea. I do also agree with what Louis and Haider mentioned about focusing on execution of movements for these body parts, and your intensity in these sessions too 👍🏼 Some areas can just be harder to grow on others but this can be for a multitude of reasons. Nutrition is something you’re tackling here by bringing up kcals but execution and recovery (like Marc mentioned) are also pretty key factors in growth in general! If you’re training these areas twice a week and bringing up kcals you should see some solid growth. If not, have a look at your training!

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[Maddy]

Hello hello!

Very happy it’s Friday. Usually Fridays are fairly chill for me however today I ended up getting hit with a little more than expected for work. In for my full leg session and today was pretty good. No pain no discomfort around my groin. The session was as follows;

Rehab

Lying leg curl X2

Leg extension X3

Hack Squat MR X1

Curtsey Lunge on V squat X2

Hip Thrust X2

Abductions X2

GHR X2

Calves X3

Hanging Leg raises X3

All good in the hood! No complaints at all! In for my final session tomorrow x

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[Maddy]

Hello hello!

Rest day today mainly focused around check ins and work. Starting to feel a little run down seemingly out of nowhere so making sure to prioritise recovery. Will see how I’m feeling for training tomorrow. While I hate missing training sessions, part of maturing on your training/bodybuilding journey is knowing when to actually back off OR push on. We shall see what tomorrow holds!

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[Maddy]

Hello hello!

Usual Wednesday today, up and out for a walk, breakfast and then work. After that I’m on for hams, glutes and delts. Really great session. Stuck to doing Hex bar RDLs. What a happy accident it was being forced into using the hex bar. I’m digging it. The rest of the session went well. As always I absolutely killed myself (in a good way) on hip thrusts. Hamstrings are something I particularly want to bring up. Feedback was size overall and judges were happy with my proportions however I think a touch more ham would look good. As for delts, I too would like to improve my delts. Feedback on my upper body was to not get any bigger. Heard it loud and clear however delts are no strong point for me so I’ll be working away at them regardless! Swung round to see my lovely grandma and then back home to finish off work for the day.

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[Maddy]

Hiya George,

Nice work! I agree with Kamara. You look to be in a good spot to push up! As Kam said, bring up kcals slowly and when you find your weight stalls you can continue to bring them up a touch. Great stuff! You’re young and have years of growth ahead of you so you’re in a great place.

Drop us a message if you have any other questions

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[Maddy]

Hi guys,

Rest day today focused around…work. Up and out for a morning walk and then breakfast today was a mix of check ins, running kit over for a shoot and super fun admin stuff for MAD. After I wrapped for the day I went for a walk in the evening and now starting a new anime SpyXFamily. So far so good. Bodyweight came up last week as planned after a little bump up in food and has been fluctuating between 62.6-63.6kg Hopefully it’ll stabilise a little and then continue on an upwards trajectory… slowly so I’m not totally fat through this push up. Legs tomorrow (Hams glutes and delts) and I’m feeling ready x

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[Maddy]

Hiya B

It’s great that you’ve done your research and have data you can pull from!

All in all, my advice when embarking on a diet phase is to honestly keep it simple! I agree with Clare, Michaela and Peter. Train HARD. Losing strength through a diet phase can be very mental. You need to be resilient! For the most part if you’re managing recovery well and making adjustments with the focus of fat loss as well as training performance in mind, you shouldn’t take too much of a hit. In regards to adjusting volume, I agree with all the above too. Adjust as needed to maintain strength but you’ll truly only need to do that towards the back end of a prep or diet phase if you’re pretty lean and recovery is a struggle. As for caffeine, you’re right in thinking it can increase cortisol and compromise sleep quality but it’s extremely helpful to have as a tool to help you with training performance. As Peter said, as long as you’re not having it too late in the day you shouldn’t find that it affects sleep quality much at all.

Any further questions just drop us a message!

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[Maddy]

Hi guys! Started the week a little out of routine! Last night I had to pick up Louis and Julian (boyfriend and friend) from the airport at 2am… no sleep wasn’t fantastic! Ended up waking up a lot later than usual as we finally got back at around 4am. Woke up later and pretty much had breakfast and straight into work. Training was also a little later today. Ideally I like to be in earlier 10-11am as the gym is a lot less busy. Today I was pleasantly surprised at 2:30-3pm as it was lovely and quiet! the session was as follows;

Rehab (a whole bunch of stuff

Leg extension X3 6-12

Pendulum X2 6-12

Hack Squat X2 6-12

Hip Thrust X2 12-15

Adductions X2 12-15

Kickbacks X2 10-12

GHR X2 10-12

Calves X3 10-12

Single Arm Pulldown X2 8-12

Pullover X2 8-12

Hanging leg raises X3 10

Very very happy with today’s session. PB on pendulum and getting closer to my best on Hack. the rest of the session went really well and I walked out very satisfied. No pain in my groin which was fab. As I’m up later my meals are getting in a lot later which I usually like to avoid. Came back to finish off some work, meal plans, emails and responding to clients and then had a short walk this evening. Chilling now and ready to rest and get back into routine tomorrow x

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[Maddy]

Hiya Justin,

Thanks for typing that out in detail. Not a lot to say because it looks pretty good! A good range of movements across upper and lower. I’d say get stuck in to this, run it for a couple weeks and see how it suits you e.g. do you enjoy it, are you able to make progress, are you feeling battered or recovering well? A lot of writing a program that’s ‘right’ or ‘correct’ is about the individual’s needs (you!). It’ll take a period of time (month or two) doing the program so you can then make adjustments that help tailor it more. Was there any specific areas you wanted to ‘bring up’ or focus on in your push up phase or is it just really for size everywhere? Let us know as we might be able to be a little more specific!

If I was to be really picky I’d like to see a shoulder pressing movement and a touch more delt and chest work but again, it’s down to your individual needs it may not be needed for YOU and your physique.

Any other questions just drop us a message!

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[Maddy]

Hello hello! The weekend is coming to an end. Same morning routine as always. Up and out for a short walk and then breakfast. On Saturday I was in for hams and glutes. Really good session and recovery is much much better this week compared to the last. Spent the rest of Saturday catching up with family. Sunday (today) up and out for a walk and then breakfast. Responded to clients and got them ready for the week and then spent the rest of the day doing boring stuff like cleaning, laundry and food prep. Also absolutely rinsed Aggretsuko on Netflix. Feel very rested and ready for Quads glutes and back tomorrow

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