[Kiera]

Optimal Natural testosterone production levels occur at healthy body fat levels, – if you’re too lean it can be affected, so it’s best not to be if you’re planing on coming off entirely to help restated production alongside a suitable PCT.

[Kiera]

Rest day for me today, had a busy morning and this afternoon we went on a boat for our friends birthday get togehter, i passed on the drink as i’m not a big drinker but i did have a few slices of the BBQ pizza which was amazing! I havent been on too many boats and i am still swaying writing this which must mean i must not be that great on them haha.

it was a lovely afternoon and evening and we were back at 9pm so currently and have been watching the Olympia fitness and 212.

[Kiera]

Free weights particularly dumbbells mean you can press in a more natural plane of motion, whilst machine are fixed. It also helps built balance and coordination so has greater carryover to real life applications. However they are limited when you get really strong, and their size becomes difficult/dangerous to manoeuvre and machines become a necessity.

[Kiera]

Such a busy and awesome day today! We trained legs early. I was slightly annoyed because the hip press has been broken and I loved using it for my second quad exercise i hope it gets fixed soon. That aside I had an awesome session. It was quiet (for Binous) not hot at all and a pretty good training vibe round that time.
Then this evening we went out to watch Avatar way of water and it was amazing! Solid 9/10. Definitely lived up to expectations and more. I really recommend it and it was a really lovely night.

[Kiera]

Yes I have clients who are on it and their bloodwork is great whilst taking it.

[Kiera]

Started a new meal prep on Monday and I’m absolutely loving it. 4 meals a day of protein and carbs/fats/veg spread throughout and it’s honestly made my week so easy.

I’m not sponsored by them and to be honest I actually prefer it. I’ve been able to rest and try a range of food prep from different companies and these guys just produce really high quality, nice tasting food. Each one of my meals is around 390/520 calories, I have them worked out daily to be around 2100 cals and then I add a 50g shake and a banana into the equation to get a decent amount of calories in and top up on my protein.

So far The beef stir fry and spicy prawn sweet chilli and sweet potato have been my 2 favourites. I’m going to try more next week and figure out which I like best as my current favourites surprised me.

[Kiera]

I’ve never done it, and haven’t had any issues at all. And the vast majority of people I know don’t aspirate either. So out of the thousands of injections in total from us all combined I can safely say that the risk is incredibly low.

[Kiera]

Pretty jammed day today, all seemed very rushed and I hate training with a time limit but it was worth it as tonight we went out for our friends birthday and a really cool restaurant called ‘the burger factory’ owned by our friend and amazing cook who always goes above and beyond. If you follow me on Instagram you would have seen it on my story but the burger was absolutely giant, completely unnecessary and soo OTT but it was incredible, tasted incredible and was a night to remember. It was so nice to also meet and chat to more people that I’d seen in the gym but hadn’t had a chance to properly talk to or introduce myself to.
Funnily I didn’t eat that much at all 😂 I actually think I ate less than I would have done If I’d have ordered a regular burger. It was just so big I was already defeated before starting haha.
Anyway I changed things around today so tomorrow I am training quads and excited to use the swing squat again but focus on quads rather than glutes.

[Kiera]

That would be sensible as you’re also training the hamstrings through hip extension and knee flexion.

[Kiera]

I think I’m slightly obsessed with the new swing squat at Binous gym. It feels so smooth, stretch and depth on it is something I’ve not found in other leg press/ squat machines/ hack squats. Feels amazing on my knees and absolutely burns. I think I’ll need to add it to my leg day session as I attempted to use it as a glute focused exercise with a wide stance and my glutes were having none of it but my quads were loving it 😅 so May narrow the stance and see what damage we can do on it for leg day instead.

The only thing I slightly dislike about the movement is how my back comes away a little during the very bottom portion of the squat. I think a belt is definitely needed and maybe a seat belt type device to ratchet yourself in like I’ve seen people do on the hip press.

Anyway tomorrow is legs 💯

[Kiera]

Gyms are first come, first served. Sounds like they have no gym etiquette and at a minimum I would have expected them to ask if it was ok to lift in-front of you.

Usually you’re left in a position where you would have to say ok but like Claire said you could ask to alternate sets so you don’t distract each other.

If someone uses my platform without asking me I’m confrontational about it. I either get them to leave or get them to apologise and ask me if they can use it. I’ve never had a problem with getting one out of the two ^

It depends on what kind of person you are, confrontational/shy ect, but generally if you’re in the right about something then don’t feel afraid to stand up and let them know that or else you’ll go through life being pushed around

[Kiera]

Rest day for me today, worked, waked the dog, did a food shop and cleaned the house. I always wanted a white clean apartment but since having one that has white floors, walls, worktops, white everywhere I definitely take it back. It looks amazing when it is clean but it gets so dirty so quickly haha. I find myself cleaning every day.

Glute day for me tomorrow along with some cardio.

[Kiera]

Hi Ritchie, yes the content is unlocked on a monthly basis the longer you’re subscribed, unless you paid for the yearly package upfront

[Kiera]

I did a pretty crazy thing today which im actually really really excited about. I have been speaking to a few professional boxers/kick boxers over the last few months and i have really taken an interest in the sport. Boxing has always applied to me, i’m not sure what it is about it but there something about a female who can fight that is just awesome and i would love to learn at least the basics.

I signed up today for my first month of 121 lessons with an awesome coach here in Dubai, I will definitely take the first month and maybe the second to just learn the basics and then i plan to use the sessions as a form of cardio. Nothing is changing to my normal lifting sessions, these are simply fitting around them. Im planning on doing one on a Monday morning and one on a Thursday.

Pretty excited, i love the thrill of doing something new that i am completely crap at and seeing myself progress with time and practice. We aren’t starting this Monday coming but the Monday after so i will definitely keep everyone updated in this little spin off of a journey.

Remember guys, keep your life fun and your energy high, you don’t need to dedicate your time to solely one thing or one sport, equally if that is what you want to do then go for it. For me, i am having fun while i have no comps planned. It’s ok to not have a plan, it’s ok to not be aiming for a set date or competition. Sometimes, stepping back and having some time for yourself relights the flame and passion you have for your sport, you find you train because you love it not because you have to!! Happy Saturday Guys, hope you all have a good weekend.

[Kiera]

Pendlay rows are anither fantastic tool for mid/upper back if done right. Split squats too are excellent, either on smith machine or with dumbbells in hand.