[Kiera]

If take some EAA’S just before you do it, or sip whilst doing it, just to help offset and muscle breakdown – and then wait to replenish glycogen with your cereal afterwards

[Kiera]

Rest day for me today, was a productive day with little rest but I didn’t train so the main point of it I succeeded in.

Spent the first part of this morning working, followed by getting the apartment ready for my parents to come over. They’re staying for two weeks and the timing works so well because max and I are back in the U.K. for a little while so they are here to doggy sit haha.

Can’t say I’m looking forward to coming back to the U.K. but I am looking forward to getting a few sessions in at Cojos 😍 I can’t wait to be reunited with the smith machine there.

[Kiera]

Glutes session today and got such an awesome pump assisted by the one and only pump pre workout. I think I’d say glute pump, adductor pump and shoulder pump are the three best kinds 😅.

Picked up the pace in the workout today, minimised time spent on my phone between sets, gave myself shorter recovery and rest times and i think it did me a lot of good. Definitely entered into my second working set on glute drive too quickly and resorted to taking the set again, which I did. But it was needed to know how long I now need between the heavier sets. Worked up to 4.5 plates a side on the glute drive for 2 x 10.

Tomorrow is a rest day and I’m going to spend it sorting some bits out for our trip back to the U.K. we are making a pretty flying weeks visit to sign some work documents so would be rude not to stop off to see some friends and grab a few quick sessions at cojos too!

[Kiera]

I’ve always found that keeping it consistent throughout to be the best option. Getting stage ready may be slightly harder, but the level of conditioning that you’ll be capable of isn’t diminished by being on. In other words, just allow more time to reach required level of condition.

[Kiera]

Such a good workout today! Had so much on this morning that I went into my workout kinda stressed but it was a 20 rep day which quite literally means every exercise has 2 top sets of 20 reps.

I love it and hate it all at once but mainly love it and it turned out to be a killer session. I’m still riding on the back of a nasty cold which still hasn’t left my system, I’d say the last 2/3 days have pretty much been the same with now improvement but hopefully I’ll see it shift soon.

With that being said I stuck with 100kg for squats and did 2×20 reps which moved nicely and were challenging enough for today, then moved onto hip hinge leg press from gym shop kit and did both 2sets of 20 on both and single leg on there. Followed by leg extension , adductor and calves. It’s a pretty straight forward session right now but as the weights increase this day is going to get really fun.

[Kiera]

Lower left area definitely coincides with the valve that separates the end of esophagus and start of stomach. Something isn’t agreeing with you, and it isn’t a good sign.

I’d start to eliminate some food choices, and see if that makes a differences. I’d also think about coming off cycle soon as you’re on week 15 already – and androgens can exacerbate the issue.

[Kiera]

My first hamstring focused day today, was so strange having an entire day based around them as usually I’d treat them as an accessory and they wouldn’t be a priority which wasn’t good. As a result I don’t have great hamstrings and I’m hoping to change that with some hamstring focused days.

It’s not too exciting, started with some light lying hamstring curl for a warm up and then moved onto my single leg RDLs which I’m obsessed with. They are tricky to get the hang off but feel incredible, great connection and love that you’re working will very little weight yet feeling it massively. For me I did working sets on 60kg 3×10 sets with a 4 second eccentric. They burned and I loved it, it also wasn’t easy even at 60kg.

I tried the bee panatta standing hamstring curl and it is definitely not build for smaller people. The clip adductor on the side of the machine catches and pinches your leg between the clip and the machine pad where your thigh rests. It hurt!! But when max did it it was absolutely fine because it couldn’t reach him. So definitely a machine for shorter people to use.

I also did lying hamstring curl, seated hamstring curl, abductor, Calves and abs

[Kiera]

First of all I’d think about if you actually need that dosage of hgh – probably not. Marginal benefits after 5iu – and just messes up blood sugar

If injecting more than 2-2.5iu a time then split your shots I’d say

I’d honesty opt for 2iu pre training and pre bed – every day for a total of 8iu every 2 days

Unless doing fasted cardio then do one shot before that.

[Kiera]

This cold is hanging around and not playing any games. It’s taken a full week out of me but luckily only 1/2 training days, which I’m so glad I missed because It would have set me back even further.

Today I had a quads session, so much better than the last session and starting to log my lifts and weights for each exercise now so I can plan to progress them each session. I left it a week or two just so I could get the hang of the new pieces and new routine. Now I know where my RPE 8/9s are I can plan and push on accordingly. Tomorrow I’ve got a hamstrings and abs day. I went from never training hamstrings other than the odd seated or lying hamstring curl to now having an entire day just for them. It will be interesting to see how they respond to the TLC a and training.

[Kiera]

Being very unfit in general and Hardly being able to walk upstairs is reason enough not to go on cycle in my opinion. Body is already working hard doing nothing you don’t want the burden of being on cycle with increased rbc and water retention etc also impacting you

90-130 bpm doing nothing isn’t good at all.

Come if cycle. Reduce bodyweight and introduce regular cardio and revisit your vitals in a few months time

[Kiera]

Hey guys ,

Site has been under maintenance for a few days so I think it’s been 2 days since I last checked in. Nothing too excited has been going on, nothing too exciting missed. I was really Ill and actually had a 2 day rest day because I had no energy and my head was full of cold.

I got a shoddy leg session in which I think I spoke about and then yesterday I felt a little better and actually got a very good glute session in but my body told me to stop around 1.5hours in, I left my last exercise but was happy with the volume and intensity and the fact I got a session on at all 😅 tomorrow is hamstrings! I’ve never had a fully hamstring focused day so will be interesting ti start them.

[Kiera]

Start from back to basics again, 40 kilo, then add something like 5 kilo per week. – keep rep ranges higher than usual. Everyone Who has pain from doing them, it was just a case of starting light and re-doing the movement over.

[Kiera]

I definitely jinxed things yesterday when I said I was at the worst of this cold.
I spent all of this morning/afternoon trying to get up and ready for the gym but it just wasn’t happening. My body aches and feels very flu like and my cough and head are another thing. There is a lot I can work through but a crazy headache is not one of them.

I took an extra days rest day, was much needed and I feel a lot better for it. Still knackered and ill but in a better position than I would have been if I’d trained (and not well at that).

Hopefully a better day tomorrow and I can smash out a 60% leg session at least. Anything over that would be a bonus.

Besides that I managed to get a lot of work done, I did take Mr out for a walk this evening which didn’t seem to help but was nice to get out and get some exercise in.

[Kiera]

I woudnt be the t concerned they sent that overly high! – I would think about potentially supplementing with TBJP vital support which contains tudca and helps keep liver enzymes at bay.

[Kiera]

Rest day for me today, so needed as I tried a new variation of RDLS yesterday and my hamstrings are ruined. Single leg RDLs arnt something I’ve done before but I wanted to attempt a better connection as I really struggle to connect with my hamstrings in pretty much every exercise. I first have to pre exhaust them on a seated or lying hamstring curl and then sometimes I can feel them during a VERY heAvy RDL but I don’t always like going super heavy so thought If I drop the weight and do single leg that may work, it did!

It’s a pretty awkward movement and i think will take a few sessions to get used it and be able to load sufficiently. I only used 50kg yesterday and felt it big time 😅.

Today I’ve deffo come down with a lovely cold. I’m not surprised, I expected it to come after my LA trip with all the traveling and festival I went too but it held off for a week or so and had come now. It’s just a head cold so fingers crossed will be gone in a few days and luckily today was a rest day anyway.