[Kamara]

Really good day today so all my parcels come 2x20kg plates a new set of bands and an adductor gadget thing haha it’s not quite strong enough but after a good few reps it burns!

Today I took Lola on 2 walks to get our steps in and trained legs was such a good session with more weight was nice to be back squatting 100kg I got a fair few reps in there too so excited for more plates as then I’ll be able to progress my squat and rdl and a hip thrusts. It’s actually been refreshing to use lower weight and higher rep for a little while my joints feel fresh muscles are full and fresh and as my foods increasing it’s ideal time to get strong!! X

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[Kamara]

This like others have said is probably just down to less stress better sleep maybe resting more

But once things return to normal I think progressive overload is going to be your best bet again as this is what got you where you are now and also a change in all variables may mean you need to head back to ppl

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[Kamara]

Like hilly said most common cause is tightness in quads so maybe loosen off your quads then also try cure coming, join in and I like to use tiger balm on my knees before I start training and then I make sure I warm up quite a lot! Rest is probably the biggest helper here too

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[Kamara]

Hi all so today was rest day I got up did my cardio then went for a nice walk round langsett reservoir with Lola which was nice for a change then come home food prepped and had a work zoom call now I’m just chilling out on the sofa with my last meal, excited for leg day as hopefully we have some more plates and bands coming x

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[Kamara]

Like others have said track where you are so you know what your intake is then deduct by 300-500

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[Kamara]

Hey all

So today was check in day had a really good check in food increase is going down well, training has been feeling good!

Had a really good pull session and walked Lola, rest day tomorrow and I need it legs still haven’t recovered from leg day haha! X

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[Kamara]

I quite like an incline press for a pec/ front delt, shoulder press, lying cuffed cable side laterals as well as cuffed standing or db/ machine side laterals and then an exercise to hit front delts and one for rear delts – by the looks of it just not enough exercises in your programme

Legs and shoulder in 1 day is also quite a lot maybe look at doing a push, pull, legs split?

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[Kamara]

I feel like if doctors know they tend to blame everything and anything on steroids so then they don’t have to look into it further because it’s a ‘life choice’

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[Kamara]

Heyy all!

So today was first day on my higher cals got all my food in no problem was lovely to have a cooked breakfast ☺️ made a lovely change!

I did my cardio and had breakfast, client check ins ate again then walked Lola and then had my pre meal a little nap and then trained push, I had a really good session I’m getting used to training at home now some days it’s like ugh but you get it done because it’s what I love and I’m in this for the long game!

This evening had been a pretty chilled one with Jamie and Lola watching tv

Excited for pull tomorrow x

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[Kamara]

Your best bet would be watching the educational series section easily explained there

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[Kamara]

Me personally even before turning pro I stick to my off season plan just because I want to make sure I’m doing every little thing I can do to be the best! But I know each person is individual and I understand it’s a hobby but it honestly comes down to how quick you want to progress as the more you adhere to the plan the quicker you will get results

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[Kamara]

Hey all so today was rest day, had a pretty busy day tbh!

Woke up checked in, did my cardio, food shopped, walked Lola and food prepped mine and Jamie’s food for the next 3 days.

So after talking to kuba in my past 2 check ins we have come to the decision that it’s best for me in my current situation personally and especially for my category that it’s best we come out of prep and start to increase my food back up into an off season, I’m not 100% ruling out competing this year there is a small possibility but it all depends when the gyms re open when the gymnastics/ dance studio re opens and my gymnastics coach is back working and when the shows actually take place and if we can actually fly out the country.

As much as this is upsetting for me and I’m gutted that I probably won’t be stepping on stage this year but I’m happy to have my health and still be training feeling very grateful for the people around me right now and excited to get growing to be better next year!

I’m in no rush to jump on stage I want to make my pro debut my best yet and if that means I have to wait till I’m in a better position next year with gyms open and somewhere to practice my routine with my coach then so be it

So a few changes to my diet:

Current diet:
Training day
M1
2 whole eggs
1 bacon
1 English muffin

M2
100g chicken
80g jasmine rice
1 Wrap

M3 pre workout meal
Bagel
100g chicken
1 muffin
200g fruit

M4
40g whey
200g rice crispies

M5
100g 5% mince
50g rice

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

Rest day
M1
80g ground rice
30g whey
20g almond butter
45 carb, 20 protein

M2
125g chicken
150g greens

M3
125 gchicken 80g rice
150g greens

M4
100g steak
1 bagel thin

M5
100g 5% mince
80g rice

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

Excited to grow and be 10x better next year!!

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[Kamara]

I’m currently doing it whilst training at home but I’m the gym I stick to smith and machine pressing this is Just down to i feel a better connection with smith or machine and also I feel I can load more weight and reduce risk of injury with a fixed position

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[Kamara]

Like a few others have said work on flexibility and mobility, and try and pinpoint what’s causing it more than likely certain exercises you’re doing

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[Kamara]

Hi all,

So today I did my cardio, walked Lola and had a nap before training legs had a really good session but can’t wait for more weight to arrive it’ll make things so much better!

Much needed rest day tomorrow legs in bits and my back, plan is to massage tomorrow and have a recovery day.

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