[Kiera]

100g contains around 80mg of caffeine very few people would be eating a whole bar! Maybe 50g at most, so that’s only 40mg of caffeine which I’ve found people don’t really get affected too much by

[Kiera]

100g contains around 80mg of caffeine very few people would be eating a whole bar! Maybe 50g at most, so that’s only 40mg of caffeine which I’ve found people don’t really get affected too much by

[Kiera]

Leg session was brutal today.

Hit 140kg for 3 sets x 12, 100kg x 20, 80kg x 20, 60kg x 20 on squats.

Adding in a one higher weight day now to assist the 20 rep squats and to try and tie in the reps and weight.

Slightly overdid it on hip press. Annoyingly after squats my legs are fried but my brain can still lift the same weight that I could do fresh on hip press. Just fucked off my knee slightly but there is nothing new there as I always get a flair up time to time.

The rest of the session was adductor, leg extension and calves. I didn’t train hamstrings today as i am training them tomorrow along side glutes.

[Kiera]

Woke up at 4am due to some lovely jet lag but managed to get an extra hours sleep before starting the day way ahead of schedule. It was fairly nice to get everything done by 11am but I was hanging come 7/8pm and don’t know how I’ve managed to keep myself awake till now (11pm).

I trained glutes today, was a great session. Hit some cable work followed by 5PPS on hip thrusts, split squats, abductor, calves and some hamstring work too. I also may have had half a scoop of DNFM before my workout to power me through and it was perfect 💯.

[Kiera]

I’d go further and say that for the vast majority of people – insulin resistance is a massive issue and is often the first thing that leads to a downwards spiral

Perhaps adding in some In-sure with meals is a good bet, to help utilise glucose more efficiently

[Kiera]

Perfectly fine to dose the test like that. As for supps, I’d for sure take d3/k2 and love heart. Those are my must haves, after those two it’s individual dependant on what you’re deficient in or what bloodwork suggests you need E.g vital support

[Kiera]

Rough day today, we got in at 3:30am and slept until 9am. Spent the majority of the day sorting out our food shop, taking the car into the garage and picking up our pup from our friends who were looking after him for a few days while we were away.

My JP parcel also arrived today so I’m excited to try a few new flavours I picked up i this months order.

We are getting an early night and hopefully will be fully reset tomorrow to get a good glutes session in and get back on track.

[Kiera]

Bringing a close to another amazing trip. We did 12 days firstly in Singapore followed by the most amazing experience of my life in Ubud, Bali. We trained 5 times over the whole holiday which wasn’t what someone on prep would have wanted but for us it kept up in check and allowed us to preserve the muscle and strength we had. We are pretty well too! If not too well 😅 eggs for breakfast every morning, fruit, chicken and rice and steak were the main food rotations. Of course we didn’t hit our macros but I’m sure we weren’t entirely off considering we weren’t too bothered about them.

Yesterday we went to the monkey sanctuary and we also went to the famous coffee bean plantation and I think it’s the most fun I have had in a long time. We are planning on going back at the end of the year and taking my parents as it’s truly an amazing place.

Right now we are ok the plane and settling in for A 10hour flight back to dubai.

[Kiera]

Yep I’d personally go for it, – get used to diet phases and having some regiment when you’re young will aid you when it comes to doing a serious one when you’re older.

Remember to have fun with it, don’t diet too harshly to the point where you’re going for a competition – just to a point where you feel good in yourself and can enjoy summer.

[Kiera]

It depends entirely on how much erector bias you want. You can make it really hard by incorporating a slow eccentric and a pause. But then your recovery may be hindered to the point where it is just not feasible to do all the time.

The more pauses, and the more controlled the descent the more strain you will have on your erectors as yours requiring to maintain positioning for longer.

[Kiera]

Today was incredible, a day I will remember for a very long time.

We went to the most beautiful rice terrain / pool day club today in Ubud and the views were the most spectacular views I have ever witnessed. It was such a beautiful day and a once In a life time experience and it was amazing to spend and share it with friends.

Yesterday we hit a gym for a leg session and we actually found one that was an 11 minutes walk away and wasn’t too bad. Equipment was limited but it was still a good workout and will keep us ticking over nicely. The goal isn’t to improve whilst we are away for short holidays but to maintain.

Tomorrow we are heading to the monkey forest and have the afternoon unplanned so will see what we decide to do tomorrow. Perhaps another glutes session before we head home on Sunday.

[Kiera]

Also depends on what your starting point for this gaining phase was like. If you came off the back of a long diet and are very lean, then I’d expect a fairly large shift in weight from fluid and some bodyfat accumulation more quickly than usual.

[Kiera]

We had such a good day today, we woke up at 5am to get a jeep up volcano, we then trekked the rest of the way to the top in time for sun rise and I was one of the most beautiful things I have ever witnessed. We then got some nice local lunch but in fairness we are being really careful with what we eat and drink as its really easy to get sick here, especially from the tap water.

I haven’t been posting too much on socials because its been busy but also nice to get away and focus on the nature, friends and things away from socials.

Tomorrow we are going to head back to the gym here for a big legs session.

[Kiera]

Bali is absolutely amazing. I’ve been to a fair few places over the last few years but Bali is by far the most amazing place I’ve been to and I’ve only been here 2 days.

We headed to a gym here which was actually decent and was very surprised with how much they had and how clean it was. A lot of the ‘gyms’ have about 3 pieces of equipment so we have been very lucky to find something so close. I trained glutes with my friend from the U.K. and got a decent session in.

Tomorrow we are getting up for sun rise so will be a long day but I’m excited for it.

[Kiera]

Try and pin a site once per week.