[Kamara]

Steps: 12,000

Training day
M1
1 whole egg 6 whites 50 g mushroom
50g berries

M2
100g chicken
100g potatoes
100g greens

M3 pre workout meal
80g rice
80g chicken
50g berries

Intra workout
20g eaa
10g glutamine
10g creatine
5g glycerol
3 g Himalayan salt ( Iodine from amazon)
10 g push
20g dextrose legs and pull

M4
40g whey
100g COR
100 fruit

M5
100g chicken 100g greens

M6
250g fat free yoghurt
20g whey iso
15 g almond butter

Rest day
M1
Same as training day

M2
100g chicken
100g potatoes
150g greens

M3
100g chicken 100g g potatoes

M4
100g chicken
100g greens
100g pineapple

M5
100g chicken 100g greens

M6
250g fat free yoghurt
20g whey iso
15 g almond butter

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[Kamara]

Hello all! Hope you’ve all had a lovely Tuesday.

So check on the Am 58.8 same as my stage day weight last prep at 6.5 weeks out ? so looking forward to seeing my final look. We are going to push hard for the next 10 days and then diet break. So food has been slightly dropped I will add my new diet below.
Peds wise clen has been increased & yohimbine and so has anavar.
Output remains the same.

Trained push today really good session! This evening I’ve walked Lola caught up on some work and had a soak in the bath. Early night for me ready for a busy day tomorrow x

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[Kamara]

One for @louis.moylan this ☺️

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[Kamara]

Agree with both of the above I would honestly recommend seeing a physio get an assessment, then they can recommend the next steps.

I have something similar myself but mine is never damage I actually have a patch in my back around the size of my hand that’s completely numb and I can’t feel. It’s taken along time to find a way of training that actually allows me to train it the same as they other lat because I can’t physically feel the muscle work so I’ve had to check my form constantly via training partner or videoing but my back has grown loads the last off season since really focussing on that lat and my execution

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[Kamara]

Good evening all! So today was a busy one, routine practice this morning then client check ins and did some house work then a few clients on the clinic & then gymnastics this evening. Then I’ve just showered and read abit of my book x

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[Kamara]

Honestly I would just go with what you feel you connect with most which is individual to each person

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[Kamara]

Hello all! So busy day today checked in, kuba is happy with the look leaner again and fuller. I then did my morning steps, went to the spa for an hour then met a friend for a coffee before heading back to Rotherham to train back. I had a really good session I’ll attach my session below. This evening I’ve chilled out watched the europa pro and had a bath x

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[Kamara]

Hey! Go see a physio and get it assessed, or if it’s really bad go a&e to get it checked out.

Start taking cure coming & join in with will assist with healing. If it’s just minor it’s the case of letting it heal obviously don’t do any movements that involve your lat until healed. You could also look into bpc to aid the healing process

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[Kamara]

Good morning all! Little update for yesterday so I had a very busy day! Client work in the morning walked Lola then spent 4 long hours at the hair dressers whilst doing more work then headed to Leeds for a regen physio team night was lovely to catch up with them all we went to roxy and played bowling, table tennis and pool. I was back at the hotel and tucked up in bed for 10pm ? x

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[Kamara]

Like everyone has said out out is output how you do it is entirely down to you, and how it fits in your lifestyle, myself most of my output is in my routine practice/ gymnastics and steps

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[Kamara]

Hello all! Very busy day today for myself! Client check ins, walked Lola, food prep for the weekend as I’m away for the night.

Then I trained legs with my friend Alexx was lovely to see her as I’ve not actually seen her for over a year!. Then this evening I’ve done my skills & routine practice had a soak in the bath and just got into bed!

Checked in the morning weight is down to 59kg kuba is happy with my look so far but we aren’t wanting to push for more condition over the coming weeks so I’m expecting a food drop very soon!! X

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[Kamara]

Hey, this is very person dependent. What’s your current split/ training set up? And current focus for training/ goals?

I’d say that’s a pretty normal session but possible swap out the RDL for a ham curl seated or lying and maybe do your RDL with a pull session.

Myself I usually do similar adductor, ham exercise, squat variation, leg press, leg extension, another ham exercise and then calves.

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[Kamara]

Hey this is a very vague question & also very person dependant, What’s you current goals, TD food like ? Also what are you currently looking like?

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[Kamara]

Good evening all! So very busy day for myself today! Client check ins this morning food shop & food prep, walked Lola then skills practice & stretching a jd then clients in the clinic this afternoon. Just got ready to go bed early night for me shattered today x

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[Kamara]

Also like rich has said I also wanted to target quads so I went for narrow low stance

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