Kiera
Forum Replies Created
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I’d start by reducing your fat a little bit first, at 9 cals per gram and you currently consuming 130g, you have plenty of room to manoeuvre without taking away much volume from your current meals
Also adding in a simple manageable amount of cardio, maybe 20 min 5 times a week, is a good start as well, to drive the initial deficit and get things moving
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first session back today after a very small break and boy was it a tough one. Went it with a high volume squat session and it literally made me sick 🤗
157.5kg x 12, 146.5kg x 12 and then 3×6 @130kg for some paused squats.All in all was a great session and I feel a lot better after switching from stairs to incline walking.
Tomorrow is deadlifts for me, going to start work on some singles at 250kg and hopefully get them moving like butter. -
Use this website to help plot your graph and find out half life and his concentration reduces as the cycle goes on and finishes https://www.steroidplotter.com
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Second rest day today , 45. mins of incline walking and another low weigh in.
Tomorrow i get back to training and kicking it off with some high rep squats. Definitely feel good after 2 days away from the heavy weights.
Flights and air b&b booked for July, heading back to the UK to get some. training in with my coach before heading off to the U.S and works out really well as its over 40 degrees here now, way too hot and not at all enjoyable at the minute and only going get hotter for a few months.
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Increase your gelantin consumption to help with natural skin elasticity, for stretch marks you already have, use emu oil. That stuff is incredible for stretch marks and scarring.
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Rest Day for me today! I mentioned in yesterdays log that i have decided to take a few days rest as well as a good 5/7 days off bench to allow my body some time to rest and reset, after that i will hit the next 6/7 weeks hard running up to my comp!
i checked in with Cal this morning, no visuals just weight and i had my lowest weigh in yet hitting the 72’s 😍 I originally said i would be happy to water cut from 71kg as it is more than doable but i still feel we could get down to the 70’s without major strength impact, so we are going to keep calories the same and see how things adjust now i have added PED’s in and switched from stairs to walking.
Tomorrow is another rest day and then back to training thank god haha.
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The site was going through some updates yesterday so double whammy from me today.
Yesterdays session was difficult, my shoulder really played up during bench to the point where we decided a 5 day rest was needed to see if we can de stress it a little before this last 6 weeks push phase. Now is the last chance to give it a little bit of a rest so i am going to take it with the hope that it calms it a little for the remainder of my meet prep.
squats following this also felt HEAVY! Cal and me had a conversation after yesterdays session and we both agreed it was time to drop the stairs and move onto incline walking. Stairs have been awesome up till now but my legs are now taking a battering and it is showing in my squat sessions so time to switch things up.
Today is the start of my 8 week cycle, i am running 15mg of Primo daily along with 20mg of Ostarine daily. I would usually run a 6 weeks cycle but we are pushing for 8 on this occasion as the risk to reward factor is worth it in my opinion. I should see this kick in nicely over the next two weeks so right now i am at my weakest ?
I am also taking a two day rest tomorrow and Wednesday as i’ve not had and not going to have a deload from now till comp so a few down days are needed.
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Shoulders are such a complicated issue to pinpoint when there’s pain, without professional guidance. You’ll be second guessing yourself and stalling your progress trying to work it out. Go to a physio, get their opinion and save yourself months of guesswork and the possibility of setting yourself back with a pain that could manifest further
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Rest day for me today. I had a nice pamper session this AM -hair, nails the usual and then I went to the gym to do 45mins of cardio. Tonight we are heading to the cinema, we try and do something ‘normal’ on our rest days ad they’re the only days we have time to do something together and go out.
I’m still pretty knackered from yesterday’s deadlift session. It really took it out of me but I’m sure I’ll be all good for tomorrows bench and squat session.
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Chest supported reverse dumbbell fly is a great one
Can also do the same movement with wide cable stack
Best rear delt exercise would be a rear delt pulldown on the lat pull down machine using two handles and a long bar.
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WOOW! Epic session today ?
I am a very hard person to please when it comes to my own lifts and my own achievements but today I was so happy with myself.
Over a year ago I achieved 240kg x 5 at my heaviest BW of 83kg and at the peak of a 6 week cycle. Today I achieved 240kg x 5 at 73kg and have been off cycle for over 8 weeks! It was an absolute grinder but I put my everything into it and it paid off.
It was my goal to reach 240kg x 5 off cycle and today was the last chance for me to do that as I start cycle on Monday. I followed it with 3 x 4 at 215kg which were brutal as the first set really took my soul ? but I got it done and finished off with 45 mins of stairs.
I also checked in this morning with Cal and weighted 73kg exactly. We only need to get to 70kg and have 8 weeks to do that so we’re laughing really ??. Here are my check in pics!
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Bit of compression, hot and cold therap, to both ease the swelling but also encourage the dispersal of the compound.
Naproxen and ibuprofen ar regular intervals.
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High volume squat day for me today and I was ruined ? 155kg for 3 x 12 and then a back down set of 145kg x 12. My rest times between these were long purely because I thought I was going to throw up but they were necessary because the last few reps on each set were a grinder.
Weight is down today, we postponed my check in because I was holding water from the flight and change in climate. I was up 1.5kg but within a day it’s back off. So we are running visuals and updates in the AM.Deadlifts for me tomorrow, going to head over to strong HQ and get a quality and quiet session in.
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Rough day today trying to acclimatise back into routine and DXB time zone, it’s only 3 hours in front which doesn’t sound too bad bit for me i find it worse than 7+ hours because my body doesn’t fully sync straight away and my sleeping pattern is a bit whack for 5-7 days. Had quite a bit to do today and also had to train + do cardio.
Luckily was a simple bench day today, my shoulder isn’t being my best friend right now but still got 116kg 4 x 2 which was the plan.
Tomorrow i have high rep squats & legs so looking forward to that!
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Essentially, feeling a connection is only part of the story, if your form if good and so is exercise selection then you can’t possibly not be utilising the targeted muscles. Some muscle groups just don’t have that same mind-muscle connection as others.
However there are things you can do, – film yourself, so you are certain you’re doing the exercise correctly – maybe even post here
Play around with tempo, a slight pause at full contraction and lengthened position can help with internal stimulus. – ensure elbow path is optimal for mid back 40 degrees and upwards.
Think about using chest supported exercises to you’re ensuring maximum stability and avoid any torso swinging so not to cheat.
