[Kamara]

If it’s needed tag it on the end of any upper sessions

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[Kamara]

Ok so upper lower or split leg sessions but preferably upper lower if you can manage that frequency of training

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[Kamara]

Hey guys! So rest day Thursday for me and boy did I need it haha! Morning spent doing cardio/ steps and mobility/ posing followed by client check ins and client work.

Rest of the day I’ve done jobs around the house, walked the dogs and chilled/ read my book x

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[Kamara]

Yepp I would increase fish oil as hilly and Louis have said and creatine is fine at 10g

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[Kamara]

I’m with Allison I’d advise away from a deficit when recovering post surgery I’d sit at maintenance. And once you’re healed up then head into a deficit and get moving a little more

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[Kamara]

I have previously done quad focus and ham focus sessions but still hit quad and ham in both sessions so you’re actually hitting them both twice a week.

What are you doing currently? How long have you been training?

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[Kamara]

Afternoon, check in this morning bodyweight down by a good chunk and very obvious to see in my physique. Had some extra carbs today they went down a treat and perfectly timed for leg day! Had an awesome session pretty mashed right now haha! But rest day tomorrow so I can relax and wind down a little.

Really enjoying prep I love every prep but this one is just fun and exciting. X

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[Kamara]

Jordan and hilly nailed this! Ai isn’t a bodybuilder/ nor has it been or done what all good bodybuilders have done I wouldn’t use ai for things like this

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[Kamara]

Just tightness or because the muscle has been worked. If it comes with pain then I’d seek help from a physio. Otherwise it’s normal and just stay hydrated

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[Kamara]

Hey guys push day today! Felt pretty fucked today but had a good session! All my numbers held which I’m glad about considering how quick bodyweight is dropping!

Session was
Side delt machine
Shoulder press
Single arm side delt
Incline press
Dips
Biceps
Triceps

Once home I prepped mine and James meals for tomorrow and then had a little read of my book. I’m so into it at the minute any chance I get to get my head into it I am x

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[Kamara]

Jordan’s split here is mega or just a simple upper lower would work nicely

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[Kamara]

A small period usually around a week or so on a prep/ long diet phase where calories are raised to maintenance and expenditure reduced to allow the body to rest and recover like a little reset before pushing again

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[Kamara]

If joints is the main issue and you can only get 1 I would get join in if you can get both that would be the best option

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[Kamara]

Hey guys! Pull day today had an awesome session.

Straight arm push downs

Rdl

Single arm pull down

Chest supported row

Single arm row

Rear delt fly

Preacher curl

Usual morning routine with cardio and posing and client work/ check ins. Dog walk this afternoon to finish steps x

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[Kamara]

I’m with Jordan a hyper or RDL would probably be better suited

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