Kiera
Forum Replies Created
-
Had such a good day today, we got up early and hit a 10am training session. I’m not a fan of early training sessions as i don’t feel i’ve had enough food or time to wake up and be fully functional but it was actually pretty refreshing. May have said otherwise if i was doing one of my big squat days but as i was training glutes it was great. I have to say i am loving cables at the minute, after training with a few different wellness competitors I’ve picked up so many different techniques which i can apply to cable work each session.
We then went out around 2pm and stayed out until 11pm. We went to a skybar pool party, then a flamingo evening club and then ended up at a bar and house DJ. It was great fun and the bonus is i am fully functional this morning, was up at 8am and ready for the day ahead.
-
Very normal, but also worsens the lower body fat you are. If you have completely shut down sex drive and are not in lower single digit body fat – potentially get some bloods done
-
Great day today, worked, trained and spent this evening watching some of the pre judging from the Arnold’s life stream. It’s so motivating to watch and definitely makes me want to get back out there and compete again.
Today I trained hamstring and accessory. I’m still perfecting the session but once I do I will mention what’s included on here 💯
-
Sub – c is fine. As long as it doesn’t lump and cause too much irritation.
People like empty stomach as it means there is no glucose in the bloodstream to affect the rate fatty acids are oxidised and transported in the bloodstream
-
Rest day for me today! spent until 2pm working and then went out with my friend Sophie for the afternoon. We headed to the mall and had such a lovely time, added bonus with the Dubai mall is its so big we ended up doing 12k + steps and were both pretty tired after it. Tomorrow is a glute day for me and im looking forward to it after a full rest day today.
-
The only way you’re going to be doing that is if you’re a complete beginner to anabolics, as typically you won’t build muscle in a deficit. The best advice is to manage your recovery very well and do everything possible to maintain strength levels
-
I hit 145kg x 15 reps today for my top set on squats! i was pretty happy with the set overall, my depth in my opinion was spot on especially for a high rep PB. I followed this with 145kg for 12, 100kg x 20 (2 sets), 80kg x 20reps, 60kg x 20 reps + sissy squat.
I actually had a guy come over to me today and say he was going to try my squat workout today for his leg session, he had saved it from the story i posted the other day and i thought that was amazing that someone else had the courage to give it a go. i haven’t spoken to him yet (post workout) to see how he did but he seemed to know what he was getting himself in to haha. Many people underestimate how hard squats are when you take the rep range past 10 and do 4+ sets of them, let alone sets on 20 reps.
Tomorrow is a rest day for me but i have a lot of work to catch up on and i also have a friend staying so will probably do something fun with her too.
-
Use whatever you feel is easier on the knees and you will be able to load efficiently over the longest time period
-
A very busy few days for me! My friend Sophie is over here for the next week and i have spent the last 2 days with her training, seeing some friends and just enjoying her company! There are very few people i enjoy being around 24/7 But I love sophies company and she makes me laugh so much! We had an awesome glutes session today, trained later than usual as we went to see friends during the day. It was actually very quiet for a change and the atmosphere was great! I introduced her to the killer cable workout that i have been starting my glute days with and also showed her some new bits on the glute drive and abductor. She loved the workout and it was nice to get the feedback that her glutes felt the fullest they had ever been but she wasn’t absolutely dead.
Tomorrow i have a big leg day and back onto a heavy single and my 12-20 rep squats.
-
Best insulin guide I’ve read
https://www.taeian.com/the-real-101-guide-to-insulin-and-bodybuilding-doses-hyperplasia-timing/
-
Quads for me today, I was meant to train with someone but ended up training by myself and really enjoyed it. I have been massively enjoying training with others who have been pushing me like crazy and getting such great sessions in but today I trained by myself like old times, me and my music and I enjoyed and pushed just as hard if not harder as I was more focused and in the zone. It’s great to have a good balance and be able to work both by yourself and with a training partner.
On squats today I hit a lovely 190kg high bar for a single. Followed by 145kg x 12 (2 sets). Followed by a 20 rep set on 100kg/80kg/60kg all super setted with sissy squat.
It was brutal and my only big quad exercise for today. The rest of the session was leg extension, adductor and calves.
-
If you have joint pain, simply move to exercises that don’t aggravate it during these periods of dieting when you’re more prone to tendinitis. If pain is really bad that all exercises cause it when going above a certain weight – then modify the rep range or the tempo of the reps to reduce loading
-
Rest day for me today, had a load of work to catch up on, took the dog for a longer walk as we went earlier this morning while it was still cooler and this evening we had a really nice catch up with some really good friends of ours who have now relocated in Dubai.
Tomorrow I’ve got a big leg session which I’m buzzing for.. it’s also my only session where I can take DNFM pre workout which is another reason to why I get excited for it haha.
-
I’d personally utilise it in both phases
-
Trained glutes with Cynthia again today. It was brutal, it was sore and painful and I loved every minute of it. There is something about feeling the burn and pain of an exercise that Is well balanced between intensity and weight. It feels incredible or maybe we are just mad for enjoying it haha.
Todays session was just glute focused so we did a variation of cable kickbacks, abductor, hyper extentions, hip thrusts, glute kick back machine and calves.
We spent about 30 minutes on cables and around 45 on hip thrusts. The others were much less time consuming but we focused our efforts mainly on those two.