[Kamara]

Hey all so today was a rest day for me and I also had a day off work so was lovely to chill out I went and visited my parents and watched a film at theirs walked Lola with my mums dogs and then come home, food prepped ready for 3 busy days of work then had a bath and a nice soak and I actually fell asleep on the sofa then just woke up now haha! So gone up to bed x

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[Kamara]

I’m sure if you go on the videos on this site click push there will be a number of videos

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[Kamara]

In a morning I drink apple cider vinegar with glutamine and lemon

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[Kamara]

Hey guys! So last nights sleep wasn’t great I’m really in quite abit of pain with my radiculopathy issue getting nerve pain down both arms into my fingers- I’m in the process of getting this all looked at but just with covid it’s so hard to get anything moving ?

Today consisted of morning dog walk, client check ins and video form responses, then had a few clients in the clinic and trained legs.. had to slightly adapt my legs session due to my injury only for the time being so I will add this in my post for you guys.

LEGS 1

Lying hamstring curl – 1 set 10-12 reps, 1 set 12-15 reps

Adductor – 1 set 12-15 hold stretch for 2 seconds

Leg extension prime load setting 2 plate loaded pause at top for 2 seconds first set
10-12
Second set
12-15 setting 1 constant tension micro pause top and bottom to take out momentum
Third set load all the plates at setting 3 no pause keep constant tension 3 second up 3 down total control
15 + reps

Banded leg press HS –
1 set of 10-12, 3 second pause in hole
1 set of 6-9 2 second pause in hole
1 set of 12-15 no pause no band

Seated ham curl prime – 2 sets of 8-12

glute drive – 1 sets of 8-12 – 1 second peak contraction at the top, maintain tension and continuous reps

hanging leg raises – 2 sets, body weight

calves – 2 x 10-12

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[Kamara]

Put yourself in a deficit then when needed start adding in and using other tools throughout to get the result you want.. it’s hard to say a very individual response just because everyone is different and every diet is different from the last

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[Kamara]

Absolutely fine

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[Kamara]

Yes for sure, but just make sure these things are good on digestion for yourself

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[Kamara]

What’s everything else like can you give us some more info? Training, cardio? Steps and so on what’s your diet like?

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[Kamara]

Hello all

So today has been a busy one – client check ins this am then walked Lola then I had a morning full of clients in the clinic trained push and then 2 shockwave clients then come home and chilled this evening ☺️

Training was soo good changed my position slightly on my nautilus press, and on my single arm extreme row.. both feel much much better. Hoping I can push these forward and increase weight now ☺️ x

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[Kamara]

Congratulations ?

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[Kamara]

Like the guys have said could be a number of things but rule out everything rotate injection sites, get on mobility and do it daily! And get some soft tissue work done and stay on top of it

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[Kamara]

Training day
M1
1 whole egg 50 g mushroom 1 bacon medallions 1 English muff
60g cor 20 g iso 50g berries

M2
100g chicken 5 g oil
75 jasmine rice
100 fruit

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

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

M4
40g whey
140 COR
100 fruit
3 Scotch pancakes 20 jam ( legs and pull 6 scotch pancakes and 40’jam )

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

M6
250g fat free yoghurt
20g whey iso
30g nut butter

Rest day
M1
4 whole egg 2 whites 50 g mushroom

M2
100g chicken
2 English muffins 10 g butter
150g greens

M3
200 fat free yoghurt 100 g granola
200 frozen fruit

M4
100g chicken 2 bagel tomatoes cucumber onion
100g greens 5g butter
100g pineapple

M5
100g 5% mince 100g pasta 100 sauce low fat 20 low fat cheese 1 English muffins

M6
250g fat free yoghurt
75g granola
20g whey iso
20g nut butter

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[Kamara]

Hello all! So today was a rest day for myself, it consisted of client plan updates, mobility plans and then I walked Lola had a regen physio meeting at 1.30 and then client in the evening. Very busy day! Looking forward to a chilled weekend after a busy week ☺️

Food was upped this morning after my check in weight was down 61.4 so I will add my new food plan below x

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[Kamara]

Yes this is completely normal when going back from a deload numbers are bound to be down, just build it back up it’ll bounce back in no time – don’t expect to be able to go straight back in where you was as you’ll be needing another deload if you go to hard too soon

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[Kamara]

I’m pretty sure in June there’s a pca first timers but ultimately comes down to what fed you want to do as 2 bros also do first timers categories

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