Replying to Avatar MAHDOOD

So many factors to consider. Leg strength is very important. If you’re not doing squats then definitely do some kind of leg press. Diet is important as well. No processed garbage.

The thing about core muscles is that they are targeted during squats. Pay attention to your body. If you feel your core is weak and not improving, then consider removing the leg raises. Sometimes overworking a muscle makes it weaker.
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ᴛʜᴇ ᴅᴇᴀᴛʜ ᴏꜰ ᴍʟᴇᴋᴜ 11mo ago

yep, i am aware of the problem of overtraining and strain

today my legs feel up to another session, but only if i'm not hitting a fast pace on my walk up the hill, that exercise is a daily baseline that limits how far i can push during training until it is relatively "light" compared to what i do in my training (currently, i think 78 squats is less total power requirement than the 800m/30m altitude round trip)

i pretty much decide if i'm going to take another rest day or not, after being up for a while, usually after the sun has finally come up i have some sense of what my legs are up to, i think last night they got a really good rest, because they distinctly feel better, i'm thinking to maybe hit the hydrolysed beef protein smoothie shortly and then see how i feel - probably i will do the exercises today, everything feels ok, just want to make sure i'm providing sufficient resources for a good recovery, 100% this weekend i'm doing no training, if i do some today, need a 2 day rest after three sessions with a day between as i have this week

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ᴛʜᴇ ᴅᴇᴀᴛʜ ᴏꜰ ᴍʟᴇᴋᴜ 11mo ago

yeah, pretty much hmmm maybe i will not train today, just got up to close the window and noticing the pain... it is colder now (why i was closing the window) so idk, maybe just have the protein smoothie and perhaps later today, if not, tomorrow and that's that... gotta go easy when there is pain, exercising strained muscles is counterproductive