[Kamara]

Hey guys so upper day today had a very good session shoulder press flew up so definitely can increase in weight next week. My 2 back movements in this session also went down well all moved nicely. Had a pretty chill evening walked the dogs & sorted the cows then had a soak in the bath and an early night for me x

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[Kamara]

Only you will know what will affect your digestion from trying it. You will just have to try and see how you get on. Process of elimination with foods figure out what you can and can’t eat then create you plan around that

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[Kamara]

2-3 sessions of cardio a week shouldn’t affect your recovery. Trial it on your rest days see how you get on. I would probably leave at least 1 full day to rest

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[Kamara]

I agree with Jordan 1 cap would be sufficient

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[Kamara]

Hellooo!! Rest day today for me definitely needed after legs yesterday, busy day with client work and calls mixed with sorting the cows & walking the dogs it’s been a busy but nice rest day. Had a super chilled evening and in bed nice and early x

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[Kamara]

I personally do as you suggested myself my split is upper, lower, rest, upper, lower, rest, rest

I think go with what’s been working if you have been doing full body and that’s working then full body, if that doesn’t work switch to UL

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[Kamara]

How close are you eating before bed? When are you stopping caffeine & how much caffeine are you having?

I would probably look to go to your GP and get them to look into your sleep waking 8 times in the night is not normal

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[Kamara]

I agree with nath here solid advice

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[Kamara]

Hey guys busy morning client check ins followed by sorting the cows, chasing a sheep (as you do) haha! 🙄 and then sorting the horse. Midday I trained legs had a mega session despite the busy heavy step morning.

My lower session looked like this
Seated ham (usually laying but for the time being this feels better on my hamstring)
Leg extensions
Leg press
Split squats
Kneeling ham (usually seated swapped due to hammy)
Adductors
Calves

I then popped to Costa to eat my post workout and finish off some client work x

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[Kamara]

I personally wouldn’t be doing biceps or skull crushers before back in your workout. If you’re training upper I would put the towards the end. But just to add if it’s a certain exercise that’s causing pain then try a different exercise possibly a machine the requires less stability and also there’s less chance of you positioning yourself in an awkward position.

I would see a sports therapist and get them to take a look could potentially be a few things shoulders can be pretty complex

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[Kamara]

Rest, plenty of fluids, add extra vitc & also glutathione.

Bring cals up a touch to help recover

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[Kamara]

Hey guys! Busy day! Client work, cows sorted & dogs followed by training upper, I did film for YouTube it’s my first one back so I’ll crack on with the editing asap and get it up.

My session went as follows
Side delts
Overhand pull down
Tbar row
Single arm pull down
Single arm row
Upper back row
& biceps

One of my fav sessions tbh. This evening I’ve done a little food top up, walked the dogs done some jobs on the farm and then watch a film x

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[Kamara]

So if it’s working nothing needs changing. Continue to push with this work hard and give it time.

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[Kamara]

If anything it’ll help sleep, I’ve never heard of it affecting sleep. Potentially take it AM and see if there’s any change to sleep?

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[Kamara]

Hey guys! Rest day today for me. Had 2 posing calls this morning after sorting the cows. I then went to see my nieces x3 and family for the afternoon and had a coffee and catch up. Not often we are all together so it was a lovely evening x

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