[Kamara]

Training day
M1
1 whole egg 50 g mushroom 1 bacon medallions 1 English muffin
100g cor 20 g iso 50g berries

M2
80 chicken 5 g oil
120g jasmine rice
100 fruit

M3 pre workout meal
100g rice
80g chicken
200g fruit
( 1 rice Krispy legs and pull )

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

M4
40g whey
160 COR
100 fruit
3 pancakes jam ( don’t measure just whack it on )

M5
100g low fat mince 120 pasta 50 low fat sauce

M6
250g fat free yoghurt
20g whey iso
100g granola

M7 (fit in where possible on legs, back & gymnastics)
20g iso
1 muffin

Rest day
M1
Same as trainjng day please

M2
100g chicken
1 English muffins 10 g butter
250g potatoes
150g greens

M3
200 fat free yoghurt 100g granola
200 frozen fruit

M4 swap for an off plan meal rest day before legs
100g chicken 2 bagel tomatoes cucumber onion
100g greens
100g pineapple

M5
100g 5% mince 100g pasta 100 sauce low fat

M6
250g fat free yoghurt
20g whey iso
100g granola

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[Kamara]

Legs 1

Adductor 1 set 12-15 micro pause at top and bottom

1- Lying leg curl prime

Set 1 10-12 2 second pause at top setting 2
Set 2 8-10 no pause constant setting 1 tension

Cybex hack both sets micro pause in hole don’t pause at top continuous reps
6-9
8-10

2- Nytram leg press ( normal stance ) pause in hole 2 seconds

Set 1 10-12 banded 4 second eccentrics 2 second in hole
Set 2 8-10 no band 4 second eccentrics no pause

5 leg extension prime pin loaded

1 set 10-12. Setting 2 2 second hold at top
1 set 10-12 setting 1 1 second pause at top

4- 45 hyper extension

Set 1 10-12 2 second hold at top
Set 2 15 + 1 rest pause 2 second pause in stretch

6 Seated ham curl hammer strength single leg

Both sets hold contraction 1 second and 4 second eccentrics no pause in stretch

Set 1 10-12
Set 2 8-10 1 drop set

7 seated calf raise

3 sets 10-15 reps
2 sets pause at top 1 second
Set 3 1 second pause in hole and at top

Back 1

Single arm prone pull down lat bias
set 1 second in the peak of contraction x 8-10 , second set the same 10-12

Single arm Cybex row lat bias
Perfect reps 1 second pause at top
And bottom to take momentum out
1 x 6-9
2 x 10-12

Prime row pinned stack row upper back bias , setting 1 perfect reps please sake as above
1 x 5-8 ,
2 x 8-12

Lat pull down ( use prime bar and d handles set them wide ) , upper back focus , 3 seconds in the stretch on both sets
8-10
10-12

Seated prime row lat bias seated row half load middle setting 1 half at top setting 3 stretch for 2 seconds
8-10 rest pause set 15 second rest go again repeat until can’t do anymore

Rear delt cable row
Both sets 1 second pause in peak of contraction
8-10
8-12 into a drop set

Cable preacher , set 1 – 2 seconds squeeze 5-8 load n2 , set 2 load n1 no squeeze 8-12 , set 3 load n3 8-12

PUSH 1

Atlantis side raise – 1 set of 15 reps, 1 set of 8-10 reps

Nautilus shoulder press – 1 set 1 set 7-9 reps 1 set of 10-12

High incline smith machine press – 1 set of 8-10 reps, 1 set 10-12

Dips with chains – 1 set 8-10 reps, 1 set 12-15 reps
Both sets 2 second pause in stretch

Single arm Standing cuffed lateral – 1 sets of 15 reps 1 set 8-10 into a drop set half weight aim for double reps

Rear delt row
8-10 2 second hold at top
8-10 1 second hold at top
8-10 2 second hold in stretch this

Prime bar dual rope push down – 1 set 12-15, 1 set 8-10 1 set of 6-8

Single arm rope extension
– 1 set 12-15, 1 set 15-20 20

Abs – 3 x 10-12

Legs 2

Adductor 1 set 8-10 micro pause at top and bottom

1- Seated leg curl prime

Set 1 10-12 2 second pause at top setting 2
Set 2 8-10 no pause constant setting 1 tension

Atlantis hack – 1 set 8-10 reverse band this – 2 second pause in hole go super deep ham into calf no pause at top continuous
8-10

2- Hammer Strenght leg press banded

Set 1 10-12 banded 4 second eccentrics 1 second in hole
Set 2 8-10 no band 4 second eccentrics no pause

4- walking lunge

Set 1 10-12 2 second hold at in stretch
Set 2 10-12

5 leg extension prime pin loaded with red band

1 set 10-12. Setting 2 2 second hold at top
1 set 10-12 setting 1 1 second pause at top

6 Single leg lying leg curl setting 1

Both sets hold contraction 1 second and 4 second eccentrics no pause in stretch

Set 1 10-12
Set 2 8-10

7 leg press calf raise

3 sets 10-15 reps
2 sets pause at top 1 second
Set 3 1 second pause in hole and at top

PUSH 2

Prime seated lateral – 1 set of 8-10 reps setting 1 , 1 set of 10-12 reps setting 3

High incline prime press put the seat low I want this all front delt – pin loaded white one – 1 set 1 set 7-9 reps 1 set of 10-12

High incline dumbell press – 1 set of 8-10 reps, 1 set 10-12

Dips machine – 1 set 8-10 reps, 1 set 12-15 reps
Both sets 2 second pause in stretch

Lying cuffed lateral – 1 sets of 15 reps 1 set 8-10 into a drop set half weight aim for double reps

Rear delt pull down
8-10 2 second hold at top
8-10 1 second hold at top
8-10 2 second hold in stretch this

Cross body tricep push down – 1 set 12-15, 1 set 8-10
1 set 6×4
Cross body tricep extension
– 1 set 12-15, 1 set 15-20 20

Pull 2

Sldl dead stop 6-8 10-12

Single arm nautilus pull down lat bias
set 1 second in the peak of contraction x 8-10 , second set the same 10-12

Single prime extreme row kneeling lat bias
Perfect reps 1 second pause at top
And bottom to take momentum out
1 x 6-9
2 x 10-12

Seated plate loaded prime row upper back bias , setting 1 perfect reps please sake as above
1 x 5-8 ,
2 x 8-12

Prime pull down setting 3 all sets , upper back focus , 3 seconds in the stretch on both sets
8-10
10-12

Single arm cable row Atlantis lat bias
8-10 rest pause set 15 second rest go again repeat until can’t do anymore

Reverse pec dec prime setting 5
Both sets 1 second pause in peak of contraction
8-10
8-12 into a drop set

Single arm prime cable curl , set 1 – 2 seconds squeeze 5-8 load n2 , set 2 load n1 no squeeze 8-12 , set 3 load n3 8-12

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[Kamara]

Happy Tuesday!!

So today I did client work in the morning and walked Lola I then trained push with jade and filmed for the site so keep an eye out as that will be out in around a week! Had a really good session. & I finished off with skills practice. This evening I’ve had a soak in the bath and chilled very much needed.

I’m training has changed slightly so I will share that below x

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[Kamara]

2-3 hours

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[Kamara]

No I wouldn’t say so

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[Kamara]

Hi Alex! So to start off with patella tracking issues are caused by a number of things including imbalances between the quads and hams, loose tendons or ligaments, pronation or supination or the foot and a high Q angle

There’s a lot of controversy about patella tracking so patella tracking issues isn’t usually the main cause of ‘knee pain’ there’s usually structural issues or imbalances that cause the issue.

You want to focus on strengthening exercises for your VMO especially.

If you’ve been doing prescribed physio exercises and you haven’t seen improvements within 8-12 weeks it could be that there’s another issue somewhere causing the pain/ tracking issue to reoccur.

Shockwave is something I would look into as it’s very good as a pain management tool. If you’re unhappy with the nhs physio service I would recommend going private! I don’t personally know anyone based in your area but if you’re near any ultraflex gyms they all offer shockwave under regen physio which I work at and they’re all extremely good and experienced with working alongside bodybuilders.

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[Kamara]

Hey I’d advise seeing a physio or a good sports therapist, it could be a number of things. But that’s a good place To start

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[Kamara]

I agree with rich, you could always change your split up a little? Some people are okay on 7 hours sleep but for me I’m better on it so I would see how you get on and adapt accordingly

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[Kamara]

Hello all happy Monday!

So as normal Monday check in this morning weight was down to 66.1kg which is a 1kg drop this week but I have been on deload so I think that’s abit of water and fatigue that’s dropped off! I also feel sooooo much better for the deload!

Today was the usual client check ins in a morning then clinic from 2-8pm very busy at the moment in terms of coaching and physio which is great! I like to keep myself busy ?

Still 4 more weeks to go till it’s prep time I honestly can’t wait to get started I’m soo ready to prep now! X

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[Kamara]

100% I use join in and cure coming daily ????

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[Kamara]

Jp cor is fine I’m a shake mixes very well ☺️

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[Kamara]

If it works for you I don’t see no issue

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[Kamara]

Hello all happy Sunday!! Hope you’ve all had a great weekend!!

Soooo today busy day I walked Lola & popped to see my mum then did a little bit of work. I then trained back last deload session today hopefully ?? I am feeling loads better but we shall see what boss man says at check in.

Today’s back session was really good spoke to the coach also regarding training a few things are going to ba changed and switched out plus volume will be changing a little for prep so I will post this all up tomorrow once kuba has let me know the changes were making.

This evening I popped over to my parents as it’s my mums b day tomorrow but I’ve got such a busy week with work so I thought I’d see her today ☺️ lovely chilled evening with my parents and an early night for me x

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[Kamara]

Honestly they’re not accurate enough! How you look in the mirror and feel is much more accurate

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[Kamara]

I echo what hilly has said sometimes it’s also pretty helpful to get a coach then that way they can just give you a diet plan and you know know exactly the amount of cals/ macros you’re eating you just do as they say!

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