[Kiera]

Full day in Prague today, i had the worst sleep because its so hot and humid and the air b&b has no air con just 3 big fans, which are better than nothing but still not great.

I actually came back and had a 2 hour sleep after breakfast because i was knackered. Other than that Prague is a beautiful place, it’s not made top 5 on my city breaks list but it is a lovely place to come for a weekend or 3/4 day get away.

Breakfast was amazing, we were lucky enough to be gifted breakfast coupons as one of the 5 star hotels a 5 minute walk from where we are staying. It was a buffet style breakfast but had such a variety of food and i was able to get smoked salmon and egg on a bagel which was perfect. i had a chicken salad for lunch and tonight me and my mum are going to a see food restaurant where you pick your food (alive) and then then cook it for you. Not sure how i feel about it but i guess if i don’t pick and eat it someone else will.

Steps are around 15k right now but i am going to head to a local gym tomorrow morning.

[Kiera]

Early cardio session for me today as I had a flight at 2pm. Taking my mum to Prague for a weekend away, it’s been on her bucket list for a long time and seemed such a doable thing so I surprised her a few days ago with a trip and now we are here.

Not convenient as I really want to train but hey sometimes life happens and you have to put family first, I also know I’m going to have a great weekend away with her so the memories made will be well worth a few days off training.

[Kiera]

peptides help with speeding up healing, however, with tendon injuries, the way in which it heals is paramount. Tendinitis is caused by an incorrect inflammatory response, and the fibres in the tendon have not healed correctly. You have to create new inflammation, by causing micro tears, and eccentric/isometric loading to realign the fibres. Then the peptides can do their job correctly and speed up the new correct healing process.

[Kiera]

Rotate the exercise or change up the rep range to progress. Often if an exercise stalls for me, for example in the 6-8, I’ll then move onto a 15-20 rep range on that exercise for example and progress that as another alternative to rotating it out.

[Kiera]

Decided to try a new quad focused exercise today and I’m not sure if I’m happy I did or really annoyed that I’m not going to be able to walk round Prague this weekend due to god awful DOMs 😂.

Super elevated heel smith squats where your butt literally touches your calves. I did 3 sets in total. 2 at top weight and a back down for an Amrap set.

I have honestly never felt so battered from a single exercise in my life. Immediate DOMs which is crazy as I’d usually get a little something after 24 hours if that but this is real 😂

I will film it next time for sure. Tomorrow I’m off to Prague but planning on getting a 6am session in bright and early.

[Kiera]

Simply have a look at peoples diets in their log, get an idea of what their diet is, and then that will help you formulate your own. Use the macro calculator on the site to help. Being able to create your own diet is a very handy skill to know.

[Kiera]

Deadlift day today, was meant to progress to 4 x 5 @190kg today but i felt really good so did top set on 200kg for 5 followed by the remaining sets on 190kg.

Im pretty happy with that considering its my second session back at deadlifting. If i can go back to Dubai at the start of September with 220kg x 5 in the bag (off cycle) then that will put me in a very good position.

I finished with a 3k row which was a bit of a killer after deadlifts but it was completed and i’m so much fitter than i was a few weeks back. I remember 500m burning my arms so much i had to stop.

Big leg day for me tomorrow 🔥

[Kiera]

A standing desk and a desk treadmill are fantastic additions if you’re at a desk all day and to get steps in yet still be able to be productive work wise.

[Kiera]

Insanee cardio/crossfit session today, i thought i would struggle a little as i’ve not done HIIT training for 4 days but looks like the 130’000 steps we accumulated by walking round Amsterdam and to and from our hotel worked in my favour haha.

Todays circuit was put together by myself, may not have been a great one but it killed right off and at the same time felt amazing.

4 rounds of:

30 calories on the assault bike

20 sit ups (arms swinging allowed)

500m row

10 a side dumbell over head swings

200m run.

Repeated 4 times with a 1. minute break but i’m not going to sit here and lie i had a good 2-4 min break between rounds because i quite literally was on the floor pouring water over my face 😂

My quickest time was in fact my last set, i was trying to focus on breathing, sustained endurance as well as trying to find that tipping point of pushing too hard and burning out.

It was great fun! as my flights to Prague have now been pushed back later in the day i will be able to get another early session in before flying.

Tomorrow we have a deadlifts and some other bits and moving back up to 190kg 4×5

[Kiera]

A very boring and un eventful day full of more traveling and errand running. We didn’t even get a chance to train which was really frustrating but i’d rather get a fresh session in than rush and get a bad one. We were also running on little to no sleep as the neighbours dog at my aunts house in Manchester (where we were staying for the night after our flight landed late last night) barked ALL night long!

So tomorrow is going to my crossfit day, i have devised something massively horrendous and i’m ex cited for it haha.

[Kiera]

Much better off taking a greens powder such a TBJP Veggie might. As the micronutrients are from whole sources and not just a multivitamin, which are proven to be worse in many regards, such as throwing vitamin balances out of whack. Body does not process synthetic the same as food sources at all.

[Kiera]

Writing my log while sat on a very cramped plane. Mainly due to max being 6’3 and needing 1.5 seats 😂 I’m stuck in the middle of him and a random guy to my right so its lucky they flight is only an hour.

Last day today, we went out for breakfast and then had a long time to kill as we checked out at 9am but our flight wasn’t until 10pm so we hit a local gym and then walked round the centre with a few pit stops at coffee shops along the way.

Honestly had the most amazing bit of down time, bar today there was no training, no plan to eat set meal prep and just a really nice chilled, normal weekend with a bunch of nutty fitness athletes who did exactly the same.

I’m not even embarrassed to say I ate a lot and enjoyed it 😂 there is absolutely no wrong with doing that as long as it’s the right time and place and you can click the switch and real things back in when it’s time to.

I am back on diet as of tomorrow and will be hitting the gym every day this week. Although I said I enjoyed the weekend I still missed training as I was just getting into a great new routine with lifting and CrossFit.

I am going away with my mum to Prague next weekend but I will be taking meal prep with me for that. No need to over compliance things so it will probably be shakes and chicken and rice for the most part.

Looking forward to progressing in the coming weeks and tomorrow I’ll be hitting the ground running with a killer CrossFit session to get me right back in the depths of it. Very excited 😆

[Kiera]

Insure is excellent but also quite often people use metformin and exogenous insulin with GH especially when calories get pushed up.

[Kiera]

Another long and jam packed day today, nearly 30k steps by the end of it.

Another day of amazing food, it seems to get better and better each day 😅. Tomorrow is our last day as we fly at 10pm. We have most of the day to spare so going for a group breakfast as we arnt all leaving at the same time and then 4 of us are going to head to a gym in town that looks like it will be ok for the odd workout.

2 days and already missing training. Deloads and rests are so hard for me.

Very excited to back in COJOs Monday just in time for a very productive week 🙌🏼

[Kiera]

Health wise it’s not going to cause any long term damage doing it for a short while. But you may notice some short term sides such as skin hydration issues, digestion ect, which you’ll have to contend with.