[Kiera]

Traveled back from Manchester today, everything was closed even some of the motorway services for the queens funeral so it was a pretty quiet day. We got back around 4pm and weren’t feeling a crazy leg day. I’d rather hit it fresh tomorrow than go into it at 50%. Tomorrow would have been my rest day so I have just switched it around for today.

I got back in contact with my coach so he can kick my ass into gear. It’s been a strange few months with us wanting to head back to dubai at the start of September to now us waiting until what looks like the second week of October before we head back 🙃 Our business life requires us both to be in the U.K. to sign documents and we have been strung along a very long and tedious line of waiting and waiting some more. We are just going to stick it out until the 9th October and then head back as we are pretty certain everything should ne done by then.

Due to all the uncertainty of are we going or staying/when will we head back/ which air b

[Kiera]

I feel as though strength plays a lot more in this rather than just whether or not you’re enhanced. Very strong people generally can’t handle as much volume.

Ultimately you will have to use your own biofeedback and the logbook to asses whether or not your volume is too high or low depending on your ability to sustainably progress.

[Kiera]

A glute session for me today, Had to adjust my usual split squats as i couldn’t split squat onto a bench i needed the single leg split squat stand that i use at Cojo’s. I am hoping this isnt something i will have to readjust to when heading back to Dubai because i absolutely love this exercise right now but i hated it on the bench and couldn’t get a great connection. Instead i used the glute drive as my primary glute exercise and it was a good alternative. We are heading back to Cheltenham tomorrow and will get a session in at Cojos tomorrow afternoon/evening. I assume everything is going to be closed tomorrow for the queens funeral but luckily we can still train and i hope that is the same for all gyms across the UK.

[Kiera]

3 days a week is better than nothing. If you can’t train more than 3 days a week then the answer doesn’t really matter you will just have to alternate workouts and make do. IMO 4 days is probably a good amount for someone who hasn’t built the muscle and structure they want. However it really depends on your goals. If you are wanting to compete then 3 days a week training is going to put you at a disadvantage but if you are wanting to train to stay fit and improve your physique over time then you will still progress with 3 days a week training.

What are your goals in terms of training?

[Kiera]

Great day today, super busy but got a killer leg workout in at SK1 up in Manchester, i tried to mimic the super heel elevated smith squats on a normal smith with plates under my feet instead of a wedge and i can tell you it was a lot harder and much less smooth going😂 I made do though, it did the job and i stuck to a higher rep range and went for a mega pump rather than going for a PB. 4×10 on that and then used their new Cybex squat press which felt lovely, really connected well with it and putting my feet really low mimicked my super heel elevated squat stance really well. Only problem with that machine is it needs to be LOADED, feel like i got more of a workout loading the plates a side than actually doing the press haha.

I did some accessories too and used their adductor which was a great on. The journey home was not so great i got really lost and literally couldn’t find the entrance to where i was staying, it took me about 20 minutes to work out that it was behind me 😂.

[Kiera]

Your upper body looks great in these photos Gary!! From the front and upper you look like you are in a great place for 4 weeks out. A LOT can still change is 4 weeks and i would say that decreasing calories, upping clen and adding in more cardio could hinder your physique more so than aid it. Especially as i read that your check in is with yourself, meaning you are prepping yourself? We are all our own worst critic and it’s only normal to get ‘prep brain’ 4 weeks out. I would suggest taking one of the above on board and not diving in with all three.

Check-in with myself this morning: 189.4lbs.

Hate how I look. Flat, smooth, not lean enough.

Four weeks out.

Will see how I look in the morning but looking to bring carbs down to 150g now.

Clen up to 60mcg.

Cardio may go up too.

Doing a trial final run this weekend.

For info:

Test E 250mg pw

Mast 400mg pw [up from 300, which was again up from 200]

Tren Hex 300mg pw [up recently from 200]

Anavar 50mg

Winstrol 50mg

Some pics: First two, first thing out of bed this morning. Second lot, post chest and shoulders today.

Feedback welcome.

[Kiera]

Rest day for me today, we took a trip into Manchester city centre and spent a lot of the day looking round the shops and getting coffee. It was really nice to spend some down time together and this evening is a chilled one for me too. I plan on training legs and glutes tomorrow although i have to say i would rather be at Cojo’s as i’m going to miss the smith machine but i will make do. It’s definitely getting a lot colder here in the UK and i am loving it, although i miss the Dubai heat i do love the September/October months. I can finally wear the TBJP hoodies as i can’t in the 40 degree Dubai heat.

[Kiera]

I simply reduce the amount, mainly because I prefer to have my calories from real food that will keep me satiated and fuller, not for digestive reasons.

[Kiera]

Long day today but topped off with a pretty good session here in Manchester at my PL coaches gym. I get asked a lot if i have a powerlifting coach and between my partner Max and a good friend Tom Martin, a very experienced and past world record holder himself, i would say they both coach me pretty equally. Tom takes over my training when a comp is in sight, reigns in the crazy lifting and is an extra pair of eyes to oversee what i am doing. Max gets me strong as f*ck! takes full control in an ‘off season’ gaining phase, we (he) sets big goals throughout different stages of my training which allows me to continuously compete with myself to be better and progress through out the year. We do get carried away with my potential and things i ‘could’ do which is why Tom is there to reinstall some sensibility into the more important weeks of meet prep.

[Kiera]

Leg session again today, was a great one and hit a new PB on the super heel elevated smith squats. Worked up to 3 plates a side and a 10kg and hit 9 reps which i was really happy about as i was going for 6-8. So i was super happy with that and i think i mentioned in a previous log that i wanted to eventually get up to 4 plates a side so only 20kg to go haha.

I did 4 sets on that, backed down to 3 plates a side for 2 sets and then 2 plates for 20 reps and after that my quads were fried. Finished off with adductor, leg extension, hamstring curl and calves.

Tomorrow we are traveling up to Manchester for a few days and will train at Sila, a powerlifting gym up there for a few days! looking forward to heading back up there for a few days 🙂

[Kiera]

Definitely get a wedge and or some squat shoes – they will transfer a lot of the bias onto the quads, makes a huge difference on the cybex hack.

[Kiera]

I’d recommend

Greens powder
Omegas
Love heart
Vitamin k2

Those are the best all rounders imo.

[Kiera]

Trained glutes and .. bench today! First time touching bench press in over 2 months.A lot of you who follow log will know that i suffer from a lot in my right arm and the main thing being flair ups with bicep tendinitis that starts at the insertion of my shoulder so annoyingly it affects both my shoulder and bicep and is why i sometimes refer to my shoulder and other times my bicep.

Anyway, it got pretty rough towards the end of my prep, and although it wasn’t the reason i pulled out of the comp, it made benching very unenjoyable despite A LOT of treatment, peptides and as much rest as i could give it during the prep phase. I gave it 2 months plus and started back today. The set up felt weird, my hand placement was off and i got cramp in my back haha. By the 4th warm up on 50kg it started to come back and i worked upto 4 x 6 @ 70kg which looked and felt lovely and did not hurt 🙏.

Planning on working up in 5/10kgs until we get to 100kg and then will assess how my shoulder is doing. fingers crossed it will behave.

[Kiera]

Great session today, cold is still hanging round. God knows what i got but it’s been 2 weeks now and still hasn’t fully shifted, it’s definitely on the way out but I do apologise in advance for sounding worse for wear on todays video shot with Magic eye.

We went through a leg session but today we bought squats back into the mix 🎉 I did do one lighter session last week. It was more form focused and I worked a lot on my stance. This week I added some weight and worked upto 160kg for 3 x 4 (5 second eccentrics). Which actually felt decent and moved very nicely.

Low bar is still a super awkward position for me so unracking the weight and setting up position from walking out makes the squat feel a lot worse than it actually is. When I then rebrace and go into the squat it feels so stable especially in the newer closed stance I’m using currently.

We moved onto the smith machine, super heel elevated squats and did some hamstrings after that. The session was not a jam packed one as my back is feeling a little knocked about by the deadlift I did Saturday and I didn’t want to push things too much.

Magic eye got some wicked footage about the session and it will be available to watch soon ☺️

[Kiera]

Your estrogen levels are quite high, which can cause acne – I’d reduce your test down to 250mg and add in a dht derivative – perhaps masteron or primo at 100mg to make up thr diffence in total mg.

In the meantime potentially use arimidex to bring that e2 down until the change in cycle takes affect.