Maddy
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Hey Alan,
That sounds tough but great that you’re willing to focus on what you CAN do with upper! Everyone on the TBJP team provides coaching services and often include their Instagram names in their comments so feel free to reach out to any of us for a consultation!
Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms -
Rest day today!
Usual Tuesday shenanigans, short walk in the morning and breakfast and then straight into laptop work. Mostly calls, check ins, emailing back and forth and customer service today! Very fun sitting inside while it’s lovely outside. Got LOADS of laundry dry too how fab. Took a break midday to walk into town and do some errands and hit my step count with ease and then back to wrap up for the day filming a walkthrough for a new starter and responding to clients. I’ll wrap up the day with my final meal, duolingo and rehab ✨ In tomorrow for hams and glutes again
Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms -
Hiya Alan!
You absolutely don’t HAVE to train legs if you don’t want to at this point in time! If training upper suits you better right now and is more enjoyable go for it. Louis mentioned more of a bro split focusing on separate body parts in each session (chest, back, delts, arms) which could be enjoyable. You can also continue with your rotation of push pull rest repeat, there’s nothing wrong with keeping it simple! It might also be beneficial to look at your physique and bring up areas you might want to improve with this period of time focused on upper training. By all means you can send pictures over and we would be happy to help make suggestions. At the end of the day if you’re making progress you’re happy with, and you actually enjoy your training then you’re good!
Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms -
Hiya Georgios,
Your protein intake doesn’t look too ‘extreme’ to me! While you’re looking to optimise the frequency of your bowel movements it’s not inherently ‘bad’ for you to be having bowel movements every 3-4 days UNLESS you’re feeling any serious discomfort or bloating or, your stool is particularly hard to pass. If that is the case and you’ve tried to improve your diet defo have a chat with a medical professional. Another question, how is your lifestyle right now? Are you particularly stressed, busy or tired? Sometimes due to life circumstances people can go through bouts of constipation and not be as regular as usual even if they have a varied diet! Try some of the diet changes the guys above have mentioned as well as general recovery like managing sleep and stress and let us know how you get on!
Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms -
Hello Hello!
Slept SO well last night and it set me up for a fab day today. Not too much on as I tackled a fair amount of training analysis yesterday so up for my usual morning walk and then breakfast/pre and emails. Then headed in for quads, glutes and a smidge of back. Today was fab. As I’ve mentioned I’ve been dealing with an ‘iffy’ adductor/groin but also some pretty frustrating shin/tibia pain through some compounds. Shin pain is almost completely gone but still being a little more thoughtful about how I press through my feet. It’s something that comes and goes as my bodyweight climbs
Managed to do some Bulgarians with 5kg in each hand. I literally couldn’t do this movement or just a lunge at bodyweight without pain/aggravation. Big win. Pendulum was fab, managed to touch 4 plates again and fingers crossed if things continue going well I’ll be able to break past that. Hack squats were fab too with zero pain and finally getting closer to my previous working weight.
It’s been a little while since I’ve felt like I can really push in a session without reprecussions but today started to feel more like my usual training. Big smiles.
Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms -
Heya B, as Clare and Meg mentioned, pictures would give a lot of information about your current physique and what might be best to do next! It’ll also help direct any feedback around specific areas to focus on if needed 👍🏼
Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms -
Hello Hello!
A lot less of a hectic weekend has been had!
Saturday was my final training session for the week – hams and glutes. Felt great. Left a little later than anticipated and by the time I got back home I realised how tired I was. Renewed the rest of clients sheets for the week ahead and chilled for the rest of the day. Had a lovely Thai dinner and watched ‘the boys’.
Today (Sunday) Was an early start to view a location to shoot at for a wedding later in the year. drove down and had a look. Beautiful venue so fingers crossed it’s sunny for their big day. Drove back and took the dog on a walk. He’s an old boy but can still help get the step count up! Just about to finish some super quick training analysis and then my final meal (pasta most likely) and chill x
Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms -
Hiya Frankie
Thanks for clearly laying that out! What do you mean by optimise? Is there something you’re looking to specifically improve? Let us know
Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms -
Hiya Tobi!
Having higher food focus at the back end of a diet or while your dieting is quite common! Clare and Peter mentioned some great info that will no doubt help!
Sometimes telling yourself that the palatable foods that you might crave in that moment will ALWAYS be available to you AFTER you are done dieting is enough to help you focus on the goal in hand rather than food! Also try not to go scrolling instagram or TikTok looking at yummy foods because it does make it a lot harder to stop thinking about! Interact with that kind of content less.
Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms -
Friday is here!
Friday tends to be a fairly chill day for me as long as I’m not shooting or up to my neck with editing. Woke up, short walk and had breakfast. Light work before the gym and then headed off for my full leg session. I’ve been struggling with an iffy groin/adductor for a while now and this session is always the least enjoyable for it. I’m in a much better spot than I was a couple months ago. I’ve been making amendments as things have improved but it’s still one of my least favourite sessions to do as compounds just don’t feel that ‘great’ a lot of holding back and tip toeing around necessary discomfort. Annoying but temporary. Finished off the day writing out a plan for a new starter and training analysis.
Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms -
Hiya I agree with everyone above! Just to note if you ask clients to track steps as well, make sure they’re turning off step trackers on their phone or taking off a watch/pedometer so their steps remain separate from cardio sessions.
Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms -
Hello hello!
My usual rest day and chunky check in day with clients! Started the day as usual with a short walk, breakfast and then straight into check ins. Actually fell pretty behind with meals today as I totally lost track of time! Some fairly chill editing to wrap up the day and now on another short walk to catch up with steps. My daily goal is 8K. Then chill for the night as it’s my full leg day tomorrow 👍🏼Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms -
Hiya Jacob,
I agree with Peter! Testing things as you go will give you the data you need to make decisions on what to do closer to peak week 👍🏼
Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms -
Hello hello!
Wednesday is a training day for me – Hams, Glutes and Delts! Woke up went for my usual short walk in the morning, breakfast/pre which on a training day is 250g Skyr, 25g Honey, 100g of mango (or whatever fruit I have frozen) 100g sourdough bread 20g of butter and one egg. Then did some light work tasks while that digested. Headed off to the gym a little later than anticipated but all good in the hood. My Wednesday hamstring glute session is currently structured like this.
– Rehab
– Lying Leg curl x3
– RDL x2
– Good Mornings X2
– Hip Thrust X2
– Abductions X2
– Kickbacks X2
– GHR X2
– Calves X3
– Shoulder Press (any machine available) X2
– Lateral Raises X3
– Rear Delts X3
– Abs (usually a hollow holds)
It’s a LONG session but has been working pretty fantastically for me. Recovery is great, appetite is great and for the most part my sessions suit the time I have available across the week. Popped over to my grandmas to say hello!
Post workout is 40g Performance protein – 50g Sweets
Meal 3 – 140g Jasmine rice (raw) 120g Chicken (cooked) 12ml Olive oil 120g Pineapple
Meal 4 – 140g Jasmine Rice (raw) 150g Beef Mince (raw) 10ml Olive oil
Usually I’ll round off the day with tea and a couple biscuits…. norrrrty me
Currently teetering around 62.5-63kg on stage I was 54kg (tiny) I would like to push back up to 65kg without turning into complete lard 😂 we shall see! I personally love offseason and I love food so it doesn’t feel like too much of a chore right now! Finishing some responses and training analysis for clients now and then chill for the night!
Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms -
Hello hello!
No log from Sunday because it was a loooong old day! Spent Sunday off at the WNBF First timers event with my client. He absolutely smashed it placing 3rd in bodybuilding short and won the overall for men’s physique and a WNBF pro card. Absolutely over the moon for him! Well deserved! The show experienced some delays so it was a bit of a challenge and meant getting back home very late! Pretty much ate and fell asleep!
Today was my usual Monday (although I did have a little lie in!) Short walk before breakfast and then Off to train Quads and glutes. Solid session and no issues with Hack or Pendulum on my shins today so could load up a little more. After that I pretty much spent the rest of the day on my laptop responding to emails and clients. Very much ready for bed x
Instagram - lulubellelifts
Code: LULU10 for smashing sups and fab garms