[Kiera]

Still not over my Dom’s caused by my first deadlift session back on Tuesday, today had a lighter session and trained some glutes, shoulders and abs. I don’t usually get DOMs but it would be naive of me to think i can go back to deadlifting 180kg for reps and sets and not feel something after 7 months off! I reckon i will have a tough time for the first two weeks and then things should go back to normal and the likelihood of me getting doms from any deadlift session will be very slim after that.

I do feel better for having a slightly lighter day, after all the goal here to know and listen to my body and i don’t want to be injuring myself before even really starting.

[Kiera]

You would have to make sure the carrier oils are the same for them to mix will

[Kiera]

Oh WOW. My entire upper body is on fire today! Strange as when i pulled 230kg about 2 weeks ago my back was fine but as yesterday was my first working session back at deadlifts i am in bits today. My whole posterior is on fire and my lats can be added to that list too.

I had to take a rest day, even though my legs feel fine i think i have benefitted by having today off.

Tomorrow will be a leg session and will be my first big session back on squats.

[Kiera]

Today’s training session was a lot more stressful than i wanted it to be but that was mainly down to me forgetting my gym bag and leaving 80% of the things i needed at home. The journey is a 20 minute one but if you get stuck in traffic it can be anywhere from 45 mins – 1 hour 30. I was going to switch to legs but not having my knee sleeves was worse than not having my versagrips. I tried to you use my friends pair but they were a large and didnt stay on, then tried some wrap around straps which were awful, then tried to buy some in the shop at B1 and they only did one size fits all and were too big and in the end i resorted to using Haiders ( so very big shoutout to Haider for lending me his straps haha)

Because of all that deadlifts didnt move smoothly but i managed to keep to plan. Todays goal was 180kg (4×4). and it was achieved. I finished off with the rest of hamstrings which consisted of seated hamstring curl and standing hamstring curl with some lighter RDL’s.

[Kiera]

Depends how long you’ve had it for. Generally if it’s been a while only surgery will be able to remove it.

[Kiera]

Glutes and Hams focused day today – my goal is to stay as complete as i can throughout the process of hitting 300kg. I don’t want to look shit, i value the physique i have built and want to try and stay bottom heavy with larger glutes and legs. Although i know my erectors are here for a party and will be making a life time appearance during these coming months of deadlifting i would like to keep my upper body proportional at least. I will be training legs and glutes twice a week along with deadlifts once a week to begin with and then increasing them to twice a week if it is necessary.

Tomorrow is my FIRST deadlift session back after my crazy outburst in Miami where i pulled 230kg after 7 months down time. Tomorrow i think we are looking at 180kg (5 x 4) to kick things off again.

[Kiera]

Haha, thank you Adam! will have to make sure training is point now i have you keeping an eye on it! 🙏

[Kiera]

Mainly When caloric consumption gets to a point where it would be wise to employ insulin as a health measure to ensure blood glucose levels remain at an optimal level.

[Kiera]

Feeling a lot better today, Taken me roughly a week to get back on my feet after being away in Miami and re adjusting to the time differences but i think i am about there. I have some pretty cool news which im looking forward to sharing, however i think i need to create a new thread as ‘the inbetween’ doesnt feel like a fitting title for what i am about to jump into and start training for now.

I think i will make this announcement tomorrow 🙂

[Kiera]

If you’re ever in a position to cheat, always have a box of cooked chicken breast or other lean protein available. Studies have shown consumption of protein doesn’t affect fat loss, as protein isn’t processed by the body like other macronutrients

Also going to bed earlier helps too too

[Kiera]

A pretty quiet day for me today, still not feeling 100% so I pushed back starting my gym session at Binous until tomorrow. I know that if I have a bad first session back it will set the tone for the rest of the week. So I would rather start fresh when I know my body is nearly recovered than push it any sooner.

[Kiera]

Very person dependant. Keeping fats low helps to keep body composition in check. But quite often at the expense of performance such as strength. – some people can fair lower fats than others better. You will have to find your sweet spot and compare

[Kiera]

Feeling pretty nasty in terms of having a bad head cold today but i am feeling a lot more lively and have a lot more energy today. My sleep pattern is back to normal which i am very glad about as i had Miami is nearly 12 hours difference to Dubai so readjusting is quite brutal. I hit a 2 hour full body workout in my apartment gym today, I wanted less equipment to work with because i knew i would go in heavy if i had the choice to so limited equipment was better for me today.

I am back on all the TBJP supps now! i took 4 with me to continue taking whilst i was away, i wish i could have taken them all but i would have needed another suitcase.

[Kiera]

They can be very effective for those who are on true trt levels of testosterone. As they are designed for naturals, so your test levels won’t be too dissimilar from them to a point where their effects become negated

[Kiera]

10mg eod is very effective if you already don’t have had acne. I’ve had success with this dosage