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  • 2020/21 Pro Season

    Posted by Kamara on November 18, 2020 at 2:52 pm

    Aim of this season is to get noticed! Higher placings and qualify for the O. I will be doing everything I can to make this possible!

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    Kamara replied 11 months, 4 weeks ago 0 Member · 839 Replies
  • 839 Replies
  • 2020/21 Pro Season

     Kamara updated 11 months, 4 weeks ago 0 Member · 839 Replies
  • Deleted User

    Deleted User
    November 18, 2020 at 3:15 pm

    Oh yesss ?❤️

  • Kamara

    Member
    November 18, 2020 at 10:55 pm

    Oh yesss ?❤️

    ????

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    TBJP Nutrition - The highest quality supplements on the market.

  • Kamara

    Member
    November 18, 2020 at 10:58 pm

    Hello everyone, so today’s the first day of my new log! So I will wait till fridays check in to do a full new update on my food and training as it’s going to change.

    Today was a training day I trained legs had a really really good session.
    Today consisted of the usual dog walks and then client check ins and 2 new clients joined the team I also spent the evening with my best friend who I haven’t seen in awhile as he works off shore on the rigs, so it’s been super nice to catch up with him and chill together x

    Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
    TBJP Nutrition - The highest quality supplements on the market.

  • Kamara

    Member
    November 19, 2020 at 11:05 pm

    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

    Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
    TBJP Nutrition - The highest quality supplements on the market.

  • Kamara

    Member
    November 20, 2020 at 8:27 pm

    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

    Member
    November 20, 2020 at 8:29 pm

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

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  • Kamara

    Member
    November 20, 2020 at 8:33 pm

    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

    Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
    TBJP Nutrition - The highest quality supplements on the market.

  • Kamara

    Member
    November 20, 2020 at 8:36 pm

    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

    Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
    TBJP Nutrition - The highest quality supplements on the market.

  • Kamara

    Member
    November 21, 2020 at 9:27 pm

    Hello ? happy Saturday hope you’ve all had a lovely day!!!

    So today consisted of posing upon waking, mobility work, breakfast, walked Lola -4000 steps

    I then went to work 9.30 – 1pm in the clinic with back to back clients.

    And then trained legs it was my first day of my new off season plan so I went in legs feel smashed in a good way.. this first session was just feeling the new movements and getting a feel for weight so a few numbers have been set and next rotation this will be improved on, looking forward to seeing what we can achieve with my second off season with kuba ?

    This evening I’ve walked Lola again had a bath with Epsom salts and chilled watching a Christmas film, now I’m ready for bed! ? x

    Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
    TBJP Nutrition - The highest quality supplements on the market.

  • Kamara

    Member
    November 22, 2020 at 8:05 pm

    Hey guys hope you’ve had a lovely weekend today was a rest day for me and was just a usual Sunday

    Dog walk, online client work, visited my parents, another dog walk and then spent the evening sorting my wardrobes and emptying them as I’m getting new wardrobes and moving my room around soon. X

    Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
    TBJP Nutrition - The highest quality supplements on the market.

  • Kamara

    Member
    November 23, 2020 at 9:50 pm

    Hey all!
    So today I had a few clients in the clinic this morning, then I trained pull this was my first pull of my new plan, really enjoyed it! Super excited to progress on all these exercises whilst maintaining good form! Can’t wait to get super strong this off season! ?

    I then walked Lola and had to go get a new fridge freezer as mine decided to die on me ? then chilled out this evening and watched a film x

    Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
    TBJP Nutrition - The highest quality supplements on the market.

  • Kamara

    Member
    November 24, 2020 at 9:38 pm

    Hey all!

    So today was a rest day! And boy was it needed felt knackered today body needed the rest! So today consisted of walking Lola then client check ins sooo excited for all my clients they’ve all set all there goals and everything for next year so so exciting! So motivating watching my clients smash every week! After my check ins my dad come over helped me get everything Christmas wise out the loft then we put up my decorations together which was lovely then I had a bath and chilled this evening ? x

    Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
    TBJP Nutrition - The highest quality supplements on the market.

  • Kamara

    Member
    November 25, 2020 at 10:19 pm

    Hey guys! So today was a busy one, client check ins this am then walked Lola and did some house work/ cleaning then trained push with a top up of pull- forgot to take a picture of my log book for you guys so I will upload tomorrow ☺️ had a really good session numbers were solid right now I’m focusing on using this time to make sure my form and execution on all exercises are perfect and then progressing weights along with maintaining form!

    I then had 2 client in the clinic on the evening then come home walked Lola and chilled ☺️ x

    Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
    TBJP Nutrition - The highest quality supplements on the market.

  • Kamara

    Member
    November 26, 2020 at 8:11 pm

    Hello!

    So today was leg day I had a really good session was my first session of my second rotation! I’ll add my log book below! Hit some good numbers feeling strong and form has been pinned down!

    Today I walked Lola in the am then I also had a few clients in the clinic, did some no it and gymnastics stretching and then on the evening watched the buff bombshell YouTube with oksana as she’s my all time fav fitness pro and then got a shower not I’m ready for bed ☺️ x

    Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
    TBJP Nutrition - The highest quality supplements on the market.

  • Kamara

    Member
    November 27, 2020 at 9:56 pm

    Hey guys! Hope you’ve all had a good Friday ?

    Today was a rest day definitely needed legs are done haha! So today consisted of the usual rest day antics – walking Lola, stretching and mobility, client check ins and client work also checked in this morning myself weight remained the same and food has increased I will update my new food plan now ? x

    Instagram @Whamkam_ifbbpro | TBJP Clothing - The best bodybuilding apparel! |
    TBJP Nutrition - The highest quality supplements on the market.

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