[Kiera]

Rest day for me today and we decided to take our new Jeep to the sand dunes and have some fun. Honestly I was so scared, I didn’t realise how big the sand dunes actually were and I thought we were going to die! It really didn’t help that for the first 5 minutes we were still in 2 wheel drive😂 it wasn’t until we couldn’t get up a small dune that we realised something wasn’t right. Then we only got stuck once and had to reverse to pick up speed and try again. It was awesome fun though and we definitely are going to make it a regular thing while the weather is cool enough to enjoy it.

Tomorrow is a leg day for me and I’m aiming on improving on my high rep squats one way or another so I will update on how they go.

[Kiera]

you’ll quickly develop the supporting musculature by switching to sleeves rather than wraps. – reduce load to start to a point where there is not pain – then increase incrementally

[Kiera]

stay away from anything androgenic to start. Id look into utilising yohimbe, clen mainly – alongside a regimented diet and cardio regime

[Kiera]

Happy Friday Guys, hope everyone had a good and productive week and is looking forward to the weekend. I had a great week and great great glutes session today, maxing out on a few more machines today which was exciting. The abductor for reps, the adductor for reps and the cable machine i use for glute kicks backs. Always a nice feeling to be stronger than the machine but also annoying as i need to order a new gym pin as i lost mine haha. It was a great glutes session though and i am making it a regular thing now to be leaving the gym with an awesome glute pump and the ability to feel my glutes throughout each exercise.

This evening we went to our friends house and took Mr Chow, they also have a Chow puppy so was so nice for them to play and we had a good catch up and ordered some Sushi.

[Kiera]

Some people have that issue with whey no matter how refined and pure it is. I’d suggest giving the TBJP vegan whey a try that stuff is great for those with these issues

[Kiera]

Late session today as we had to wait in for an important parcel that was given the arrival time of 9am-9pm .. super helpful. Luckily it arrived by 3:30pm so we headed off to train after that.

Legs for me today and so glad I left my knee an extra day to recover because other than some stiffness warming up on squats it was very well behaved for the whole session.

Squats improved from last session. I did 2 working sets on 120kg x 20 reps which I was so happy about. They were grinders but nice form and good depth. I will go until I hit 3 working sets of 20 reps and 120kg and then increase the weights slightly. Overall very happy with the session.

[Kiera]

I hope you enjoy it! I have been to see it twice now and it has not disappointed either time. Great film! And thank you, it was a lot better during todays legs session so that’s a huge bonus.

I really liked your comment on the Avatar movie. Going to see it on saturday so nice to hear it’s good.

Nice to see training going well despite the knee.

[Kiera]

I was meant to head into another Leg session today but my knee was still playing up. It was feeling better even though i trained glutes yesterday and split squats was my main exercise so it was improving but i thought switching my rest day around would help me and it really has! Just in the time frame from waking up to now my knee is feeling 70% better. Which is amazing news and very glad i gave it that little bit more rest.

My parents traveled back to the UK today, so i had a day of working, cleaning, TLC, walking the dog and got a lot done. I have also started using the Vanilla icecream flavoured performance protein for breakfast and in my shake for the end of the day and it has a great taste to it, highly recommend.

Tomorrow is a leg day and we are also taking the Jeep into the desert in the evening which should be good fun 🙂

[Kiera]

you dont need to go 100% all in at once. – the athletes on here are more regimented than your typical person and will be quite hard to emulate from the beginning. Make your transition from where you are now to where you want to be with dieting ect over a time period. The main thing is is continual improvement not to be a model student from day 1

[Kiera]

I’d deffo enter a short maintenance phase as mentioned above and then resume dieting. You have to look past what you think you’ll look like at the end of the diet and if you like it or not, and focus on the fact that you’ll be setting yourself up for the best possible start point to gain afterwards

[Kiera]

Pretty decent glutes session today. I struggled a little as my left knee has been playing up since I squatted and train legs the day before yesterday. I think i went a bit to hard too soon, which is annoying because the squats actually felt really decent. Anyway once I warmed up and had some blood flow to the area it did improve but not as much as I would have liked. I will take it easy and monitor if it get worse.

My glutes session was great anyway despite a little bit of pain, getting some awesome glute pumps now and really feeling the connection with my choices of exercises. I’m excited to see them develop and grow.

This evening we are at the cinema with my parents. They wanted to watch the new an avatar and yes we have already seen it but it’s their last night so we wanted to spend it with them and If there is one movie to see twice it’s that one.

[Kiera]

Well today was a bit of a shit show of a day. Excuse the swearing but that was the best way to put it! We were picking up our new car today, told any time after 1pm it will be ready to collect. We were going to head over after the gym as it’s in a different city and 45/60 mins away. We get a phone call to come earlier as they needed some more documentation for the cross over of ownership ect.. long story short we left at 1.30pm and got back at 9.20pm. Yep that’s how long we had to wait for the process to complete and neither of us could leave because they had taken our emirates ID and other important documents 😂 we did come away with a beautiful car but I was pretty livid we didn’t get to train and eat properly today.

Tomorrows glute session will be twice as good now.

[Kiera]

See if you can get hold of raloxifiene that serm is very effective for more settled and stubborn gyno

[Kiera]

I find it’s much easier to get increased range of motion on a hip press than a leg press’s. So whilst it may not those the quads as well as a leg press, it can make up for it in the range motion. Plus it’s still a lot of quad activation no matter which way you look at it, especially if feet are placed low down and when heeled shoes are used – it’s also important to note that what will make the most impact on your ability to progress will be which one you can safely get a long runway on in terms of loading – and which feels best on the knees.

[Kiera]

Very happy that we had a rest day yesterday as the gym was flooded and the electricity went out due to the heavy rain, the car park also was knee deep in water and people were stuck at the gym for hours. Today it was luckily mostly cleared and the gym was fine luckily, with little to no damage. I had a wicked leg session today, one that is definitely going to leave me sore. Back up to 20 rep squats to kick off the session, managed one set on 120kg for 20 followed by 2 sets on 110kg. The rest of the session consisted of: swing squat, hip press, adductor, leg extension, seated hamstring curl, single leg standing curl and calves.