[Kiera]

A rest day for me today – headed for an early 30 mins of LISS training this morning followed by a trip to London to see a really good surgeon about my shoulder/bicep. He’s the same surgeon that did Eddie Halls, Nathan De Asha’s, Larry wheels .. the list continues.

After the assessment he was pretty certain it was a mechanical issue. He said it could be a slap tear or it could be one of the bicep pulleys, which has become a bit damaged causing the bicep tendon to slip out of alignment.

I’m waiting on the hospital in dubai to send over my MRI for him to look though but he’s keen to get me into surgery for the weekend. I am not so keen as I Like to be pretty prepared for any kind of operation and this coming week is not good timing. We will have to see but it all depends on weather or not we can get hold of the MRIS before I head back to dubai next week Thursday.

[Kiera]

Not many people have success with BPC and rotator cuff injuries, mainly because they can be quite complex injured that are brought on by impingement issues ect, and the injury isn’t superficial which bpc excels at

However it’s still worth a go

500mcg 2x per day is often the recommended dosage to really give it the best chance at healing. As you can imagine it’s not going to last long with one vial 5 days

4-6 weeks is the minimum I would run it for.

[Kiera]

So today was super crazy, i am not one for these kind of beliefs but what happened to me and max last night was SOO weird we actually left our air b&b today and not going back. We went to sleep around 11pm and at 4am we both woke up to our bedroom light being switched on. Bare in mind there is only me and Max in this air b&b and the light switch can’t be turned on anywhere else, there are no dimmers, timers ect just a simple on and off. We both got up to see if there was someone in the apartment and noone was, all the doors were locked and its a pretty small place so it was easy to look around. THEN, our dog started howling in our room.. our dog is a puppy and has never howled before in his life so this was just TOOO weird for us 😂😂 though it was probably nothing it freaked me out so much and i knew staying there for the rest of the week would have me on edge and i wouldn’t sleep well at all. What are your guys thoughts on things like this haha?

On a less strange note, we headed to the gym after and i trained a quad focused leg day. I took my super heal elevated smith machine squats over onto the squat machine and it felt so so good. May be time to switch up the two and do a few sets on both as i connect really well with 2 quad exercises now other than free squat in general.

Tomorrow i am heading to London for my shoulder review and consultation so i will update on how that goes 🙂

[Kiera]

Try steaming your veg, preserves Most of the micronutrients better and digests easier too for many people.

[Kiera]

I got my program through from Cal today, with the start of my clean up phase starting tomorrow. Its going to be pretty intense with a training day looking around 1900 calories and a none training day around 1550. We have 30 mins of LISS training in place which for the time being is going to be done on the bike and then i have 10k steps to hit a day too.. we all know how i feel about steps 😂 but i will do them!!

Today was a rest day for me, i have a small niggle in my lower back i think from going hard on the smith machine squats a few to many sessions in a row after also taking 4 plates a side for 8 reps a few days back. I took it easy today and it is feeling much better tonight. Tomorrow i’ll attempt another leg day and throw some glutes in too if it feels alright.

[Kiera]

To replace muscle glycogen quickly after training you want a mix of glucose and a bit of fructose ideally – studies have shown this to be most effective.

[Kiera]

Busy Saturday, The past couple of years the weekend has meant nothing to me because i am just equally as busy every day and if it wasn’t for my phone i would struggle to know what day were were on.. Anyway a load of things outside of training going on today as well as an online consultation with Harley street specialist hospital to see Dr Noorani Tuesday afternoon, which is going to be a fun 6 hour round trip for him to tell me i probably do have a slap tear and will need to go through all of the process to getting an operation over in Dubai again 😅

We managed to squeeze in a 1.5hour session in this afternoon which didn’t amount to much! just some glute work and some hamstrings as well as 30 minutes of LISS training at the end on the bike.

This evening we are off out for a late birthday meal with some of Max’s family but i am on plan now so will be taking my chicken with me prepared.

[Kiera]

Just when you thought the logs about my bicep/shoulder were over .. they are back again 😂 I story is too long winded to go into huge detail about it but the short version for anyone who didn’t follow my ‘journey to world NO.1’ log is 1st surgeon said i had a slap tear, 2nd didnt, 3rd surgeon said i did, final surgeon said i didn’t. They all looked at the same MRI’s and their decisions were all different. In the end the final surgeon who was the head of the department said it was bad bicep tendinitis that originated in the origin of the shoulder.

HOWEVER.. i have done little to no upper body work since the start of July, as of 2 weeks ago i have trained bench 3 times. First session was sets on 60kg, then 70kg and 2 days ago 80kg. As soon as i loaded 80kg onto the bar and began benching INSTANT and exactly the same pain occurred similar to pre rest when i was benching in prep for my comp. Fine on lighter weights but as soon as i hit 80kg i get a sharp shooting pain and dull ache traveling all down my arm. It has rang more alarm bells because i know a slap tear doesn’t heel its self which would explain how the months off haven’t helped. Secondly it gets pissed only once i reach a certain weight and not by just doing the movement its-self and thirdly, when i went for multiple physical consultations i showed signs of a slap tear in every single one… 🙃

i have been speaking to Dr Norrani, who is a upper limb surgeon and is highly regarded by my physical therapist, Dr David Johnson in Dubai. He did Larry wheels surgery and a few others too. i have got a consultation with him in London on Tuesday, its a 3hour+ drive but i really think it will be worth it to get his opinion on everything because as it stands i can’t progress in bench and if i can’t bench i can’t compete..

So next update will be next Tuesday about my shoudler/bicep. Maybe we will get it shorted this year after all 😂

[Kiera]

Woudnt recommend it, you’ll eventually be in a position where you’ll be in a low androgen and estrogen environment. Having almost non existent sex hormones for a while until they restart again, won’t be pleasant.

[Kiera]

Best exercise would be a medium grip pull-down with long bar and handles. With elbows slightly flared, slight lean back. Coach kasseem method.

[Kiera]

Great high volume leg workout today – main focus was 4 working sets on super heel elevated smith squats. 4×12 at 3 plates a side with a backdown of 2 plates a side for 20 reps. It was brutal!

Cardio and diet starts tomorrow with Cal, just waiting on a few final bits but I will start on the fasted cardio in the AM. 30 mins of low intensity training keeping HR 120-140bpm. I think I will use the bike at Cojos and see how that goes.

[Kiera]

Here is the nutritional breakdown of all the seeds and nuts very useful

https://www.holistichelp.net/blog/carbohydrate-mufa-and-pufa-content-of-nuts-and-seeds/?fbclid=IwAR2wR3lenMYfXCKp6WncZIjdpapVOAUKWkqC8oTsZwRLrokp0mPIJ6YzbAM

[Kiera]

Moved into a new air b&b today which is in great location and the apartment is really nice and spacious so that has made for a good end to the week. We have booked our flights for the 13th of October and will be heading back to Dubai on that date. It’s Max’s birthday tomorrow so i had to run out and get the essentials .. cake, card haha! I think we are going out for a nice meal tomorrow evening with family and the day will just be a normal chilled one with a training session thrown in too 🎉

[Kiera]

Planned for a chilled day today but it was anything but chilled, I actually think my training session was the quietest and most chilled part of my day and i started with 250kg 4×5 on deadlifts and then PB’d on super heel elevated smith machine squats by getting 8 reps with 4 plates a side. It was so hard and i although my reps were deep they were not the deepest i could go which means i have some room to get those reps up to 10 reps AND perfect the depth and form so it’s perfect.

The rest of the day being more stressful as we had to take our little pup to the vets as he is having trouble walking, we arnt sure if he has some kind of growing pains, if he has hurt on leg or hip doing something or if its something more serious, so we got him checked out this morning and they are wanting to do some xrays and tests on him on Thursday morning so we will go back in then with him. Then Max’s phone died. Just died 😂 was on full battery and just turned off and wouldnt turn back on despite being charged so we headed into to town to get a replacement and sort that out and finally i spent a lovely amount of time (2 hours) waiting for my depo provera injection at the hospital when i was meant to have a 15minute appointment slot 😂. like i said training was the least stressful and most fun part of a very unplanned hectic day.

Another topic that i do get frequently asked about is birth control, what i take/ what effects/ does it effect weight ect.. so if any females want to ask any questions about that, in private or on the forum i am more than happy to give my opinions and experiences 🙂

[Kiera]

Might seem a bit simple but try a different variety of rice. There are over 120,000 strains in the world and many have varying textures and tastes and even macronutrient profiles. For example sushi rice a short grain rice, has more carbs in when prepared – meaning you have to eat less for the same amount of carbs.