Kiera
Forum Replies Created
-
Leg session for me today! Decided to hit quads a little differently and used the metal wedges for squats and for a few other exercises too! I tell you what they make everything at least 40% harder. I was gassed out using them on squats at 100kg for reps today and then used them on the squat machine too, which I worked up to 4PPS on for 2 sets of 10. I’m glad they work well on there because the squat machine we have bottoms out before I reach depth so adding the wedges really benefits the exercise. Followed those two with single leg hip press, leg extension, adductor and calves and hit some shoulder side delts for a few sets at the end on the dumbbells.
I haven’t done my cardio i yet today, so have 30 mins of incline walking to do at some point tonight.
-
Great day today, i had a few days where my sleeping pattern wasnt too great but back to being in bed by 11 and awake for 6.30am.
I did 30 mins fasted cardio this AM only incline walking on the treadmill but my calories are a bit a lower so i don’t think a more intense form of cardio is needed all the time. i want to try and preserve as much leg muscle as possible during this cut and i am not using PED’s to assist it so minimising stair master is probably a wise decision as they drain the life out of my legs. Today was hamstrings, shoulders and abs and was great to have already got the cardio out the was this morning so i could get straight back after my session and miss the traffic.
-
Glute day for me today – The roads and the gym are so busy again and the weather is getting a lot hotter now. It’s probably at its worst right now because they are yet to turn the air con on in the gym so its probably hotter in there now than it is in the summer when they have all the fans working. I trained glutes had a heavier weight focused day today, still starting off with cables, then abductor, hip thrusts, glute kickback machine, hamstring curl, calves and cardio.
I switched from the stairmaster to incline walking today, which was a nice change, i think as i have the treadmill accessible to me at home too, i will just start doing incline walking as my main form of cardio.
-
Hit a hamstring and shoulder day today, with 20 mins of stairs. Had a later session as our meal prep didn’t get delivered for a second day in a row, i was not impressed. I don’t usually get fussed about things but as we don’t have any food in the house and rely on the meal prep so we had to go to the shop and it was just a waste of time and frustrating. led to a later session, hitting traffic both ways and a very busy gym. So hopefully it returns back to normal tomorrow.
-
Rest day for me today, glad it was because my phone didn’t charge last night and our alarm didn’t go off at 7am. Instead we ended up sleeping until 11am which wasn’t great but at least we had a great night sleep. We then went out this evening for my Friends birthday. We went to catch 22 which is known for its burgers and French toast. On glutes agains tomorrow!
-
Clen
Yohimbe
Growth hormone
L carnitine
T3 / t4All can be used effectively, GH with fasted cardio with yohimbe,
-
Great leg session today, i increased my squats upto 160kg for 2 sets of 6reps with a back down on 120kg x 12! It was a very good weight>rep ratio as i could have done one more but that would have been failure and i don’t think my form would have held up. Moved onto hip press after which seemed harder as the weight was increased on squats, i still PB’d and got 6pps for 12 nice controlled reps. i had one back down set after than and finished off with leg extension, adductor and calves. I then did 20 mins on the stairs after, which sucked after training legs but after a few minutes in it settled down and was fine. Max and i have decided to do a 4 day split. Training Monday, wednesday, thursday, saturday for a few weeks to see how we like it.
-
Rest day for me today, got in quite late from the movies last night but the movie was amazing and so glad we went to see it in the cinema, it was such good quality. cardio was done on the treadmill today, just 30 mins of fast paced walking on a slight include.
Other than that is was a pretty quiet day, work, house work, dog walk and chilled. It’s a busy weekend here with it being Eid so the roads are very busy and there are constant traffic jams so best to stay in for the most part.
-
High volume glute day for me, still felt rough this morning. Whatever I have though does seem to wear off throughout the day so that is a little bit of a positive. My plan for my high volume sessions are to keep them quite fast paced and moving as quickly as I can (given that I can complete the next set well). Todays session was 5 exercises and was completed in 1hour 20. The only main exercise I gave some considerable rest to was hip thrusts to insure I got my 2 tip working sets.
This evening max and I are off to the cinema to watch John wick. We have waited ages for it because it wasn’t released in Dubai due to Ramadan so it’s first releasing tonight. We’re really looking forward to it and as you can tell by our many trips we very much enjoy a cinema trip.
-
A quiet day for me today, i woke up feeling pretty ill again. swollen glands and blocked sinus but luckily it was my rest day today anyway so the rest was needed and i will assess how i am feeling tomorrow, i have high volume glutes so it shouldnt be too taxing.
On a plus side i got a lot of work done, walked the dog, spent some time with max and did a bit of sun bathing which was nice.
-
Great leg session today, squats moved pretty well given i had a longer break from them. I switched my leg session out for another glute session as my friend wanted to train with me before and she doesn’t train that often so i though a high weight/ high intensity leg session wouldn’t have been the best idea. I trained legs today though and hit 140kg for 2 sets x 10 and followed that with 100kg for 2 sets x 12 , super setted with some dumbbell goblet squats. I then hit a new PB on on hip press of 5.5 plates an side for 15 reps on my top set and followed the rest of the session with leg extension, adductor and calves. I also trained some dumbbell shoulder laterals to finish off.
-
Foam roller wall hack squats were a fantastic way for many to build their quads when forced to train at home – give those a go
-
Such a nice day again today spending it mainly with my friends Jana and Lena who go back to Germany tomorrow. I woke up early to work and then we hit a mid day session at 12pm which was actually a very nice time to train at. After my friends go tomorrow I will be able to get back into a routine and some structure around what time I train ect.
This evening I took them to a rooftop bar overlooking JBR and we had a great evening, with some cocktails, food and shisha. It’s been a really nice week and great to see them after 7 months apart.
Tomorrow I’ve got a big quad session and I’m excited to increase the weights on hip press.
-
I’ve had such a great week with my friends here visiting from Germany and today i took one of them to visit Binous as she has wanted to visit for years. We hit a glute session as i didn’t think a legs session was a great idea. She is an awesome athlete but our training styles are very different and i wanted her to still enjoy and be able to walk for the rest of her time here.
We hit my standard glute kick back with a few variations and drop sets, abductor, glute bridges, a glute kick back machine, calves and some laterals.
Then i took them to Boss man burgr factory as its a must visit when you are here (if you like crazy creations and burgers). The both had a jam and fig chicken burger with lotus fries!
It’s been a great day all in all and i’m looking forward to smashing legs tomorrow.
-
Vials are easier to overdose, pens you can preset the iu amount