[Kiera]

Epic quad day for me today, wanted to go for 9 plates a side for 15 on leg press and got it which was awesome. My goal is 10 plates a side for 20 reps by the end of August so deffo on the right track for it. Followed it with a back down on 8 plates for 12 and 7 plates for 12 too.

After that i moved onto the squat machine and that was pretty decent too. Moved up to 5 plates a side on that for 3 x 8.

rest of the session consisted of leg extension, split squats and calves.

Tomorrow i am on hamstrings and glutes.

[Kiera]

I’d favour a smith squat over a V squat, you can make it more quad biased and play around more effectively with foot stances.

[Kiera]

Hard to give advice, as we don’t know how fast you can fill back up or whether your body looks better fresh. Usually I prefer people to back off the cardio at least 10 days out and slow up the rate of loss quite dramatically.

For 8 weeks out you look very good. Everything will come in, just the main area that will be stubborn is lower rear. Potentially push a bit harder for 5 weeks then let off the gas for the remainder and fill back up. But then again it’s a balancing act as getting peeled glutes at the detriment to sacrificing other bodyparts may not be wise.

So every couple of weeks I’d throw your progress here on the site for some quick fire analysis from people.

[Kiera]

A quiet day for me today, got my reverse diet back from Cal from which i have asked for macros whilst im in the UK as the choices of foods are pretty endless compared to Dubai so i’d like that choice for next month at least.

We decided to travel back from Manchester today so we could train at Cojos tomorrow, I have quads and want to go for 9 plates a side on the leg press for 15 reps tomorrow.

[Kiera]

It’s just a recommendation, based on what works for most – but ultimately carb source timings can be altered by you to fit around your personal preferences and tweaked on individual performance. For example some people prefer having some carbs before bed to aid sleep.

[Kiera]

Rest day for me today, got some steps in this morning before it got to hot and everyone in the U.K. started to melt. Then drove upto Manchester to see some friends and go out for Sushi. It’s been so nice to get out with friends and family and not count my calories. It will be short lived once as I’m back on plan/diet/cardio Friday but I’ve enjoyed it so much while it’s lasted. I don’t have any crazy off plan meals the next few days I just know that being out of routine and staying away means eating won’t be 100%

I’m going to train tomorrow. Probably a quad session although I’m reluctant to as I want to use the equipment at cojos 😂. I’ll decide in the morning but right now it’s time to sleep off this sushi 🙌🏼.

[Kiera]

I will chip in, Kiera looks incredible !! Muscle just sitting perfectly , such a lovely balance of size and shape ! Genuinely such a brilliant female physique . I was sitting at the end of my session today looking at her and was super impressed ! Which is rare for me now as I have seen it all

🙏🏼🙏🏼 means so much.

[Kiera]

I’d recommend a coronary calcium scan for a lot of piece of mind.

[Kiera]

Came back to the UK to get away from the Dubai heat and happen to be hotter here than i could have been there. At least in Dubai there is air con in buildings 😂

Cardio this morning was a long walk around 7am before it got too hot, i didn’t fancy doing it in the gym when it was such a nice morning.

I’m waiting for Cal to fire across my rebound phase so we can hit the ground running. Ive had a couple of days off diet, enjoying time with friends and family and having a good time filling myself up with my favourite food and i am going out for sushi tomorrow night with some friends and then back on A game.

[Kiera]

It’s multi factoral

Hair loss is caused by a few factors, dht, lack of estrogen at the site, poor bloodflow to the follicles leading to hypoxia

Finasteride
Ru58841
Micro needling
Bi estro cream
Minoxidil

Are all things to look into.

[Kiera]

Upper day today, long awaited as my legs recovered pretty fast and i wanted to train them again so this session was pushed back. I haven’t had a proper upper session for months and when i say my arms (in particular) are dead they really are. Im struggling to lift them right now 😂 but i also love the feeling and the pump was incredible.

my session consisted of:

lateral raises

rear delt

tricep push down

incline bench press

dips

I will add more specific sets and rep ranges once i get back into the swing of training .

[Kiera]

Hi Steve, thank you for your reply and insight I had the surgery on two of my fingers in my left hand back in 2019 and both those fingers have been brilliant since. It’s now occurring in the other hand on 3 of my fingers and the middle finger on the hand the operation was on. The injections didn’t work that i had back in 2019 but an operation is on the cards for my right hand first.

[Kiera]

This would depend on a few things

Your individual response to fat gain, we each have our own insulin sensitivities to muscle and fat and so the rate we accumulate both varies. If you have a favourable sensitivity then your starting point doesn’t have to be as lean

Secondly how regimented on your diet you will be. If you’re on point 24/7 then you will put fat on less quickly, and afford to have a less lean starting point, as opposed to having free meals a lot and needing to be leaner to have the same length of run time pushing up.

On average around 10-12% bf I find is a good range to be in.

[Kiera]

Another leg day today, quad focused and such a good session.

Leg press was meant to be 8-10 reps for two sets and based off last session i pushed up to 8 plates a side. I actually managed 15 reps on 8 PPS and after that took it down to 7 PPS and did 20 reps.. it was brutal and yes i did throw up 😂 The level of intensity is not something i’m used to but i love it. The squat machine was next as i connect so so well with it and its so smooth. I worked up to 4 PPS on that for 3 x 10. I wanted to do more but was fried from leg press but I got in some good working sets.

The rest of the session included leg extension and calves and soon i will add squats back into the mix.

[Kiera]

I could certainly think of worse things to do! And you will likely have no issues. Just be aware that rice is quite a nutritionally devoid food source, so ensure your getting your micronutrients elsewhere in your diet.