Kiera
Forum Replies Created
-
TBJP love heart has done a fantastic job with mine, – for extra quick turn around, don’t forget to add in some consistent cardio as well, that makes huge difference to cholesterol/lipid values.
-
We are in the 71’s (kg) 🔥 Only 1-2 kg to loose now as we want to stick around 70kg and do a 2.5kg water cut nice and easy!
Bench also went a lot better today! Headed to B1 to train to make the session go a little faster as i need Max for a lift off after 80kg and doing my session at Strong HQ and then going to B1 for his session makes the day really long.
It didn’t start too great as the squat rack i usually use in the far room (the room which is usually too hot for people to train in) had been moved outside… yeah outside (40+ degrees) 😂. I honestly think the outside area has one purpose and that is for instagram photos and nothing more, so i was pretty annoyed they moved so much equipment out there. I had to steal one of the 2 squat racks in the main room which i felt pretty bad about but couldn’t do anything else as the 2 bench presses there have the thinnest bench attached to them which caused the flair up in my shoulder to begin with due to no lat/back support during the lift.
Anyway once i had ran round and found a bench, bar and set up the squat rack to make a bench press the session started to move really well!
110kg for 2 x 3
110kg for 2 x2
Significantly better than last session and although my shoulder is a little painful nothing compared to a few weeks back.
Squats tomorrow 🔥
-
Deadlifts today for me, everything is feeling pretty heavy right now but deadlifts went well.
210kg for 3×2 and then 180kg for 2 x 4.
Nothing too crazy today just working some grip and keeping things moving. Tomorrow is bench so will see how that goes.
We tried to rebook our flights to the UK as the temperature is ridiculous over here and is definitely affecting me. However, we couldn’t so we are here till next Saturday, not the end of the world but know for next time now!
-
Upper arm monitors are the only ones approved officially by the heart foundation, just ensure you get a cuff size that will fit your arm comfortably.
-
Get the bloodwork done and post
The results on Here, one of the team/educators will help analyse it for you for sure. -
Rest day for me today. Did half of my cardio fasted this morning and will do the other half tonight.
My sessions are so long right now that by the time I come to do cardio 3 hours after training and 4 hours from my last meal I’m feeling pretty dead and very hungry. So I think i will start to split it morning and evening.Not great as I’m the busiest early morning but it will only be for the next 3/4 weeks so more than doable.
Deadlifts tomorrow, have some lovely tears on my hands from last deadlift session but they have just about heeled so should be fine for tomorrow 🙏🏼
-
Leaner than most at 14 weeks out that’s for sure. People prep between 12 – 20 weeks usually (22 for me 😂). But this looks to be an on point if not most peoples 8/10 weeks out. Great position to be in.
-
1iu is plenty fine for anti aging effects. But it doesn’t make that much of a difference, biggest difference will be wearing suncream regularly, as UV from the sun is a big factor in causing aging on the skin.
-
Squats and legs for me today, much happier with todays session on low bar and starting to get more comfortable with the new bar placement.
195kg for 1 and 165kg for 4 sets of 3.
Starting to get more comfortable with the placement of the bar and at the bottom of the squat but still a little confused about depth as my chest is so much lower so i feel i have reached depth before i am parallel. Something i have a couple of weeks to work on though so i am happier switching over to low bar from mid bar as i feel much more stable.
Tomorrow is meant to be a rest day but Tuesday is really busy for me so i may need to switch my training days around. i will see later on today if i can do that!
-
The thing that compromises muscle in a deficit, is 99% strength loss. So that must be preserved. Ensure your cardio is away from the workout window. Ensure recovery is optimised. And with training, ensure you can retain as many “effective” sets as possible. Effective in that, it applies to the goal of retaining strength. If that means you’re only doing 1 set on certain exercises then so be it, so long as they’re productive to that goal. Don’t add in any crap filler sets, that are way under sub maximal load.
-
New low weigh in today, crazy to think that i had 3 super high days and 2 days later a new low weigh in! The re-feed defiantly did it’s job and my metabolism is firing. I think a few more weeks of cardio and we will be pulling it out completely.
Bench session today , which was hard and i did feel pretty weak. 120kg for 1, 110kg for 2 and and lots of triples on 100kg. My shoulder and bicep are both a lot better, still not 100% but all i could have asked for with the weeks rest i gave it.
Squats for me tomorrow and think i’m gunna have to brace it and wear a hoodie because the burns i have from low bar are still really bad 😂.
-
So metformin can help with Fatloss, but it’s not something that you’ll notice readily, it’s mainly as a secondary side effect.
Your early morning high bg, could be down to something called the Dawn effect, where in some people the increase in hepatic glucose output isn’t controlled by a release in insulin
So yes taking some metformin pre bed will help reduce hepatic output, and bg readings waking up, especially as half life is around 6-7 hours.
-
Hard session today, deadlifts have been feeling really whack for the last couple of weeks. I pulled a strapped 250kg about 7/10 days back which was an absolute grind and since they have been moving pretty slowly. I pulled a 230kg double with grip today but it was not pretty. We backed down to some doubles on 200kg because my stance doesn’t seem to be right anymore.
The huge size difference now has actually altered how i need to deadlift, i need to bring the bar much closer to me and i have to sit back more before lifting, seems like such a small adjustment but when you have been deadlifting the same way for 3+ years its really hard to make the adjustments every set.
In fairness the PED’S have not fully kicked in yet, i usually am my strongest around 5/6 weeks into a cycle and its not been 3 yet. We have altered the expectations for this meet with the overall world record being the only goal (which is still huge). We are going to focus on that and then in the meet in December go for individuals in squat, bench and deadlift too.
-
Some people also really like it as it gives a bit of digestive stress relief, constantly eating thousands of calories 7 days a week can take a toll, so having reduced carbs during rest days can alleviate that also.
-
Rest day for me today! I had a 3 day refeed sitting way above maintenance. We decided now was a good time as fatigue was starting to hit hard during heavy sessions.
Just increased my current daily meals and had a ton of sushi on the second night which was absolutely incredible. The first meal I’ve had (off plan) in over 12 weeks.
Increased my weight by 1kg which is actually less than I thought as I was eating around 4K for the 3 days.
I feel mega today and yesterday and hopefully is the only boost I need for this next 6 weeks.
It was a rest day for me today, cardio was switched from treadmill to bike due to my broken toe 🥲 but it was actually really good fun. Hard, but fun.
Tomorrow I’m on deadlifts 🙌🏼