[Kiera]

I agree with above, – biggest thing I found when moving into a surplus phase, is ensure you keep some daily cardio in. Don’t let yourself get into bad habits. The hardest part is the first 6 weeks when appetite skyrockets.

[Kiera]

Pretty short log for me today! Work from 8am-9pm so didn’t get to train but not mad as I can train over the weekend and tomorrow. On legs and glutes tomorrow and have learnt to love 2 exercises I used to hate. Split squats and super heel elevated smith squats.
Will finish the leg day off with some cardio maybe 5000m row.

5000m row ain’t no joke! What sort of time you hitting that in?! [/quote]
I think it was around 21minute with a quick water break. Nothing impressive but found hitting the distance in itsself a pretty big milestone and was able to pase myself quite nicely.

[Kiera]

Short but sweet session today – my legs were pretty battered from yesterdays session so I hit a CrossFit style session with some standing shoulder press and side delts thrown in.

For 3 sets : (I rested after I completed the round for 5/6 mins before hitting it again).

Run 200m
sit ups x 12
Standing shoulder press 12
500m row
Weighted step ups – box 20
Assault bike 30cals
Burpee’s. X 12

[Kiera]

Agree with what’s said above, but also will add, having a mixture of glucose AND fructose is beneficial as it was shown to replenish glycogen more quickly than just glucose alone.

[Kiera]

Another amazing Leg and glute day today, i won’t bore you with the ins and outs of it as it was the same as the previous leg day but one thing i did differently (because for some reason i thought it would be fun) is drop set my split squats for my 3rd set. 5/6/7 on 20kg less each time and i would be lying if i told you the idea was still fun by the end of it😂. It was brutal but saying that it was so much fun and i am very excited to do it again in a few days.

Tomorrow i have got a cross fit style training session which i’m yet to decide upon. i will definitely do 4 rounds of something crazy and want to involve the ski erg for sure then some duration work on the bike maybe. I love the rower but i am very fit at it so realistically i should be trying to bring up my weaker areas in cardio.

[Kiera]

No point heel elevating the RDL, the hamstrings nor the glute don’t cross the ankle joint (which is what the heel elevation is changing the angle of) may get feeling of increased sensation but there will be no increase in tension in the target musculature which is what we want.

[Kiera]

Pretty short log for me today! Work from 8am-9pm so didn’t get to train but not mad as I can train over the weekend and tomorrow. On legs and glutes tomorrow and have learnt to love 2 exercises I used to hate. Split squats and super heel elevated smith squats.

Will finish the leg day off with some cardio maybe 5000m row.

[Kiera]

I’d be worried mainly about carpal tunnel syndrome apart from the other things that you mentioned to worry about.

[Kiera]

Generally the quality of GH has come up in UGL’s in recent years, it all pretty much comes from the same place anyway – China and the ability to manufacture and produce GH has become MUCH easier to do on scale. Pharma will always be top, but Some UGL bands mainly meditrope ect are getting Damn close!

[Kiera]

Had two pretty late sessions in a row for me, after 6pm both days which is a little to late for my liking, i am usually winding down and working by that time but have done a lot of traveling and catching up the on work and errands the last few days so its been the only option. It was just a CrossFit style workout today which was brutal but my fitness is definitely improving nicely.

I couldn’t run 300m on the assault runner pro a few weeks back without having to stop at 150m due to my knees hurting and not being able to catch my breathe. Now i can do 600m flat out with no break and my knees are perfect.

We move into a nice air b&b tomorrow to spend the last 2 weeks in before we head back to Dubai so will get an earlier session in and then move our things over there.

[Kiera]

Oh my gosh, it felt amazing to hit a legs session at Cojos this evening. I’m not going to lie it was a long day with a very early start and waiting around in an airport for hours is so draining and boring. My usual buzz to train was not there but nothing a bit of JP prepare can’t help with 🤌🏼
Such a good session, fried my legs and got to see Hollingshead hack squat some serious weight on the Cybex at 6 weeks out.

Started with split squats (2×8 each leg)
Smith machine extreme heel elevated squats. (4 x 10)
Leg press 5pps for 4 x 10
Leg extension 3×8/10
Glute drive 4 x 10/12.

Hopefully going to catch an early session tomorrow as I have a very busy day. It will either be a very early session or a very late one.

[Kiera]

Depends whether you want a Deload or a devolume – Deload you’re reducing mechanical loading However some people on here like devolumes where You strip off any intensifiers, and then just do one working set with the same mechanical loading as typical. Some people find one works better than the other, trail them both out and see what you feel fresher from.

[Kiera]

Hit a local gym this morning and got a great glute and shoulder pump. Nothing too fancy there and very few glute machines so i did some old school barbell hip thrusts which went down a treat! Got a lovely burn and did 6 working sets of 10/12 reps, controlled. Trained. some upper too mainly delts with some triceps thrown in at the end. It will keep me ticking over till tomorrow afternoon as i fly back mid morning so should be back in time for an evening session at Cojos 🙂

[Kiera]

Don’t be worried about going away, just factor in some time once you’re back in getting your body back primed again, may take a couple of weeks depending on how hard you go off the rails.

[Kiera]

Doesn’t need to be cycled as the main mechanism of calorie expenditure is via raising heart rate. – this doesn’t drop whilst on even when you feel like it has lost potency.