[Kiera]

I’d also supplement with alpha lipoic acid ALA – that has some encouraging results in studies.

[Kiera]

Glute and hamstring day today and have come to the realisation that I should have a separate hamstring to glute instead of training them on the same day. This won’t be a permanent thing only for while I can’t really train upper body and going for more of a lower focused split until I can.

I now connect really well with 4 glutes exercises and 4 hamstring exercises, one being that I did today which was single leg RDLS. They felt bad for the first 2 sets but when I got my balance and positioning of the bar right I could really feel the hamstring working which is hard for me as hamstring engagement is really and for me usually.

Tomorrow I’m back on legs 😅 wish me luck.

[Kiera]

I’d implement a diet break, – maintenance calories for 2/3 weeks, reduce diet fatigue, mental stress, and give metabolism and hormones chance to regulate properly again, ready for the next round of dieting

[Kiera]

Trained early this morning around 10am which was a new one for us, can’t say I’m a fan but it was nice to get the workout done and have the rest of the day to myself.

It was my friends birthday and we booked to go to this hotel beach club for it. It was pretty awesome, we also ventured out on the jet skis, boat and went for a swim in a very warm sea.

The evening and afternoon was lovely, max and I enjoyed it and the company and it was actually the FIRST time in a year of being in dubai that we went into the sea 😂

We got back around 7pm and managed to get a lot of work in and tomorrow we should be fresh and ready to hit another session.

[Kiera]

Trained later in the afternoon/evening today and it was actually really nice, cool and less crowded. Don’t get me wrong less crowded still means busier than every gym I’ve ever been to but it was kink of quiet for Binous.

Had a leg session today, wanted to go in with some high rep work to get the blood flowing and feel the movements again before adding more weight.

Squats were 3 x 20 reps @ 120kg I failed my last set by 1 rep, honestly I was shook I got 2 full sets to decent depth so the 3rd set was a bonus for me.

I tried some of the new pieces. Such nice leg equipment choices not but I still like my original picks. I have changed my calves machine to a new one and a really nice single leg standing hamstring curl too. I tried to connect with the new pendulum from Panatta but they all ruin my knees.

The session over all was awesome. Tomorrow is my friends birthday and we’ve hired out a nice place at the Fivepalm which will be lovely and chilled 🙂

[Kiera]

Every gram of carbs holds approx 3/4 grams of water, so when you increase your carbohydrate levels it’s very common to see an increase in water retention at the beginning. Monitor your weight and ensure that weight progresses in a controlled sustained fashion.

[Kiera]

It depends how you are tracking your macros. If you are following a certain split for your macros then no, you don’t need to also track calories. However if you are only using a base line ie. At least 200g protein a day and you’re going way over that, then I would recommend working out your calorie intake and/or set Marcos to help you achieve your goals.

My fitness pal is a very basic app that figures out your macros and calories for you.

[Kiera]

Today was rather productive considering the 20 hours of traveling I did yesterday and the 11 hours time difference. I got in for 8pm, had some food, unpacked some essentials and went straight to bed. I slept like a log and woke up before my alarm at 7am.

I slept well but my body clock is still massively out of whack, hopefully after today it will start to get back to normal. I still got a great glute workout in and checked out some of the machines I’m going to try out for tomorrow leg session.

I’ve still not heard back from my surgeon about my shoulder operation but I will be reaching out to him tomorrow to get an answer and a date.

[Kiera]

7 hours into a 16 hour flight! Can’t say I’m a fan. I have a guy snoring his head off behind me and 3 screaming kids that keep setting each other off around the plane with one being directly in front of me 😂 I did want to try and sleep as it’s 10/11pm at night for me so ideally wanted to get a few hours but definitely not on the cards right now! Even my headphones don’t block it out and I wasn’t too clever, all my music is gym music and I’m more likely to get up and dance than fall asleep to it 😂. Probably have more of a chance listening to the kids screaming.

Anyway I land at 8pm Dubai time so if I don’t sleep it’s not the end of the world as I can go straight to sleep and get into a sleeping routine pretty quickly.

Can’t wait to get back to proper training tomorrow, big leg day incoming 💯

[Kiera]

Does it feel good, safe to load and progress? Then that’s a perfectly suitable exercise to have in as a rotation.

[Kiera]

Checking in for the last time from LA! Tomorrow I fly back to dubai and I really can’t lie, I am dreading the 16 hour flight and probably 24 hour joinery in total 🥲

I’ve had a great trip but I don’t rate LA, especially not with the travel time and huge time difference. I’d only come back here for the festival I went to and even then I would be hard pushed to do that. I made the most out of being here though and Today was a pretty awesome end as I trained with John Hack at one of the powerlifting gyms near by.

For those who don’t know who John Hack is, he’s the best male powerlifter in the world and is just stupidly strong for not only his weight but just in general. I was working with high rep squats and he completely rejected that idea 😂 so although we didn’t train the same thing it was still a great session 💯.

I can’t wait to get back to Dubai, back into training and to resume my usual routine again 💯

[Kiera]

Tried the myprotein one ages ago, didn’t taste that great, but if you’re a fish lover then you might like it.
The macros are good, and it’s a convenient snack.

[Kiera]

Rest day for me today and heading to a really cool festival here in LA called escape which is Halloween themed.
Definitely will be getting my steps in but not much else to document other than that. Hopefully it doesn’t end too late so it doesn’t effect my day tomorrow as I want to head back to golds and get another training session in.

[Kiera]

Increase your fats particularly mono saturated fats E.g. olive oil this has noticeable increases in SHGB

[Kiera]

Over half way through my LA trip and although there have been some serious highlights, LA so far for me has not been worth it 😂 I have had a good time but I would have had a better time back in Dubai. Being a creature of habit, places I visit need to be something special to make it worth the disruption and LA definitely isn’t one of them.

A few things I like:

Golds gym, the weather and the friendliness of most people here.

A few things I don’t like:
The food, the crazy surge pricing that comes with ordering Ubers and overall LA In general. It’s not my scene but I think that says more about me than the LA.

I’ve easily spent over $80 a day trying to get to a gym of some sort 😂 which I’m not too happy about but it is what it is and all of this is an experience I would have done sooner or later.

I trained at LA fitness today as we have ventured out to San Bernardino and there arnt many good gyms. LA fitness being amongst one of those, really tried my best to get a decent lower session in, it wasn’t awful but it also wasn’t good 😂. Tomorrow is the day of the festival and I’m going to be walking a lot so I figure I’ll leave trianing tomorrow and can get back to it Sunday when I get back to LA and can train at golds.

I can’t wait to be back now. I fly Tuesday mid day 💯