[Kamara]

Hey, it’s a lot of compound movements and working in higher rep ranges using TUT and intensifiers on isolation exercises also using bands and so on there is a lot you can do but in terms of progressing it may not be possible to progress dependent on your access to weight but if it isn’t heavy enough to progress at least in the mean time you can maintain and train as a release

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[Kamara]

Dial in is 100% the one for this, if you find it too much have half a scoop ☺️

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[Kamara]

It’s a good idea to lower body fat before a gaining phase but I wouldn’t advise keto as the best option just put yourself in a calorie deficit or increase output

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[Kamara]

New off season training program

Split –
Push (with a top up of back)
Legs
Rest
Pull
Rest

Training new Kam

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 load all the plates at setting 3 no pause keep constant tension 3 second up 3 down total control
15

Banded leg press HS – 1 set of 10-12, 1 set of 12-15

Banded hack squat 4 second eccentrics no pause – 1 set of 8-10 1 set of 12-15

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

PUSH 1

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

High incline machine press nautilus – 1 set 10-12 reps, 1 set 7-9 reps

Neutral grip Atlantis shoulder press – 1 set of 8-10 reps, 1 set of 12-15 reps

Single arm HS pull down – 1 set 8-10 reps hold squeeze for 2 seconds each rep

Seated row prime pin loaded setting 2
1 set of 8-10 hold at top 2 seconds keep neutral spine no bending and core tight
1 set of 12-15 setting 3 no pause constant tension

Wide grip pull down spend 1 second in deep stretch each rep
1 set of 8-10

Single arm cuffed latera 6×5 reps
10 second rest in between sets constant tension please each arm

single arm tricep rope pushdown – 1 set 8-10 1 rest pause set 12-15

Abs – 3 x 10-12

PULL 1

cable lat activation – 1 set of 15

Rack pull
Mid shin banded
8-10
12-15

Single leg Watson leg press
8-10

Prime row machine pin loaded – 1 set 8-10 reps, 1 set 12-15 reps

Assisted chin – 1 set 10-12 reps, 1 set 7-9 reps

Seated cable row (narrow attachment) – 1 set 8-10 reps, 1 set 12-15 reps

Single arm dy row – 1 set of 8-10
1 set of 12 -15
Both sets hard squeeze 1 second no bending

High cable for rear delts – 2 sets of 8-10 reps, 1 set of 15-20

calves – 2 sets of 15-20 reps

LEGS 2

Ham and Glute activation set1 x15

Seated hamstring curl – 1 set 10-12 reps, 1 set 7-9 reps

Adductor– 1 set of 12-15, 1 set of 8-10 both sets pause at top 2 seconds

Leg extension pin loaded prime
12-15 setting 2 hold
At top 2 seconds
15-20 middle setting no pause time under tension 4 seconds each way
Into
Drop set half weight and go again failure

Leg press – 1 set of 10-12

Pendulum squat 4 second eccentrics no pause – 1 set of 10-12 1 set of 6-9 paused in hole for 1 second

Single leg lying ham curl – 1 set of 20
1 set 12-15

glute bridge – 1 sets of 8-12 – 1 second pause peak contraction at the top, continuous reps and ass on at all times

hanging leg raises – 2 sets, body weight

calves – 3 x 10-12

PUSH 2

Seated prime lateral – 1 set of 15 reps, 1 set of 8-10 reps

Nautilous shoulder press – 1 set 10-12 reps, 1 set 7-9 reps

Low incline DB press – 1 set of 8-10 reps, 1 set of 5-7 reps

Single arm exterme row load plates in middle 1 second hold in stretch and at top – 1 set 8-10 reps, 1 set 12-15 reps

Nautilus pull down –

1 set of 8-10, 1 set of 12-15 both sets 1 second pause in squeeze

Side lateral machine – 1 set of 12-15 1 set 15-20

Tricep push down 2 sets 8-12

Abs – 3 x 10-12

PULL 2

cable lat activation – 1 set of 15

SLDL paused on stretch for 1 second – 1 set of 8-10 reps , 1 set of 12-15

High and wide leg press
1 set 10-12
1 set 15-20

Single arm machine pull down – 1 set 8-10 reps, 1 set 12-15 reps pause at the squeeze for 1 second each time

Assisted chin up – 1 set 10-12 reps, 1 set 7-9 reps

Single arm Cybex row – 1 set 8-10 reps, 1 set 12-15 reps

Parkinson grip shoulder width pull down – 1 set of 10-12, 1 set of 12-15

Rev pec dec – 2 sets of 8-10 reps, 1 set of 15-20

calves – 3 x 15-20

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[Kamara]

Current diet – off season

Current diet:
Training day
M1
3 whole egg 50 g mushroom 3 bacon medallions

M2
100g chicken 5 g oil
50g jasmine rice
100 fruit

M3 pre workout meal
50g rice
100g chicken
200g fruit
1 muffin

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

M4
40g whey
120 COR
100 fruit
2 Scotch pancakes 20 jam

M5
100g low fat mince 75 pasta
20 low fat cheese 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 50 g granola
200 frozen fruit

M4
100g chicken 1 bagel tomatoes cucumber onion
100g greens 5g butter

M5
100g 5% mince 75 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]

For some reason it didn’t upload my check in pics

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[Kamara]

Hey all so today was a rest day for me, but a super productive one ☝️

So checked in the morning, 61kg just 4 kg up from stage weight now, everything is going well! Happy with my condition, diet and now we have implemented a new training program.. from now on I will be doing push with a light top up of back, legs, rest, pull, rest just because I really want to bring up my posterior chain especially my back as this is a main area of focus for me!

I’ve decided I do need a long enough off season so I won’t be competing till the back end of 2021 at the earliest – not decided on shows as of yet just waiting till after Christmas as I feel we will have more of an idea about covid.. well I hope so hahaha!

Today consisted of 3 short dog walks, off season planning, client check ins, food prep and planned my next week out. I also received a parcel with all the new clothing from jp so I will take some pics tomorrow ?

I will put my new training split below and update my diet in the diet section for you all x

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[Kamara]

Yes I know a few people do this, no issue at all

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[Kamara]

I love to train at the same time everyday as this really helps with my routine ? I tend to train around 1-2pm

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[Kamara]

Hey, tour best option would be actually getting this properly diagnosed, it’s hard to say exactly what it could be over a forum you need to see a physio in person, physios are allowed to work through lockdown so if I was you I would get booked in and get this diagnosed.. we all know what googling symptoms is like

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[Kamara]

Hey all!!

So today I was 6am walked the dog & food prepped I then did some jobs with my dad- fixed one of my floor boards, fixed my dishwasher and then bought some new bits and bobs for the house ☺️

I then trained pull had a really good session for some reason all of a sudden I can really feel every movement in my back which is weird for me as I usually struggle to feel my back on a lot of movements.. so I took full advantage pb on rdl – 145 for 8 dy row – 3pps for 10 and db lat row 45’s for 8 all felt so good! Best session I’ve had for ages!

Then after training I did a food shop, returned home walked Lola and then this evening I’ve spent the night to myself had a Epsom salt bath and chilled with the dog on the sofa ☺️

Tomorrow is check in day so I will update you all on the off season plan once I’ve spoken to the boss ? x

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[Kamara]

Hey I have the air pods pro and beats solo I love both but at the minute finding my AirPods are my go to

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[Kamara]

I might be wrong but I honestly don’t think gh will help. Maybe look into what you can do with your 6 weeks like mobility and stretching rather than not training at all ☺️

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[Kamara]

eBay ?

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TBJP Nutrition - The highest quality supplements on the market.

[Kamara]

Yea this could definitely work well if you digest it fine

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TBJP Nutrition - The highest quality supplements on the market.