[Kiera]

So all glucose dispersal agents have the ability to down regulate MTOR, however their benefit to increasing insulin sensitivity and the increase in muscle building potential outweighs that drawback a lot.

[Kiera]

So there is merit to the notion that skin thickness can and will change during prep. Even the term “fish thins the skin has some scientific backing”

Here is an extremely informative post on the topic

https://www.taeian.com/fish-thins-the-skin-maybe-very-true/

Some people also naturally have thicker collagen levels in their skin also, – Akim Williams potentially comes to mind, – which affects their ability to get deep separation in their musculature.

[Kiera]

A quiet day for me today mainly work and getting things sorted for flying back to the UK later this week, will be heading to the gym at some point to do cardio but right now im waiting for our water tank to stop leaking and be replaced ? I was meant to be training bench today but have had to wait in all day for them to come with a replacement and it looks like they’re going to be here for some hours. It works out well really as i am on a low carb day anyway so doesn’t inferrer with that and im filming my session tomorrow for the site so will be better to do both bench and squats in the same session for you guys to see.

Weight has stayed stable over the last two days so i am expecting a nice weight drop soon, check in for me tomorrow morning so i will update you with photos at some point tomorrow 🙂

[Kiera]

Mylunchboxmealprep and Premiermealprep are the two that come to mind.

The best thing to do is order a selection from a few places and see which you prefer 🙂

[Kiera]

I left my soul on the deadlift platform today ? 235kg for 5 reps was my top set.

I am so proud of myself, i’m 7kg lighter, off cycle, doing 30/45 mins of cardio everyday and in a deficit and have just pulled the same as what i have done at 83kg, peak of a cycle and in a surplus with minimal cardio.

The combination of determination, grit and a very good coach and we are in an even better position than what i could have ever imagined at this stage.

Two back down sets on 215kg for 5 to finish off and then i called it a day as i was fried, so i finished off with 45 mins of cardio to fully fry myself ?

[Kiera]

Taurine for sure, also Increase magnesium and sodium, You may also need to increase vitamin D and Thiamine as they all necessary for magnesium utilization and maybe lower zinc as zinc depletes mag when taken high doses.

[Kiera]

I took a rest day today instead of having one tomorrow because my legs are battered after yesterdays high volume squat session. I had deadlifts and its a BIG session so i wanted to make sure i was ready for it. Just 45 mins of cardio for me today accompanied by another weight drop into the mid 76s which means we are really on track now.

Deadlifts tomorrow and the plan is 235kg for a set of 5 and then some some working set backdowns, going to decide these after i’ve pulled my top set and assess it.

[Kiera]

From my point of view, you need a few instances a week where your heart rate is elevated quite substantially during CV work for Maximal benefits – where you’re heart rate is at circa 80/85% MHR – where you can really start to cause adaptations to stroke volume.

[Kiera]

Feeling a little better today, thought it would be 72 hour thing but progressively felt better after breakfast and should be 100% tomorrow.

Squats were BRUTAL today. First time doing sets of 12 reps in a long time. First two sets were 150kg x 12 and the second 2 sets were 140kg x 12 reps. Honestly felt so sick afterwards but in a few months time this will be really helpful and contribute massively in improving my overall squat.

Today i also had a nice weight drop and we have finally hit the 76s which is exciting. Onwards and upwards 🙂

[Kiera]

For males, it’s a lot easier, go by bloodwork and general health markers to assess if you’re in a good position to then begin putting body under stress. For females, it’s a lot more clear cut, longer time frames where health markers play less of an issue as generally we don’t use enough anabolics to skew them greatly but instead virilization needs to be taken into account.

[Kiera]

Woke up to some lovely swollen glands, a sore throat and a headache so that is great ? i felt it coming for a few days to be honest, was trying to stave it off but a late night and a low carb day with 45mins of cardio did not help with that. Has been a long day and did not feel like lifting today, pretty low energy levels but motivation was still high to get a good session in.

Luckily today was a grip focused deadlift day with the focus being working sets on 200kg for 3 so wasn’t too taxing and was able to perform well. I didn’t feel better after it but did feel good for doing it and cardio was actually easier than most days i’ve felt good so i guess thats a bonus haha.

[Kiera]

Max (my partner) used to have awful patella tendinitis to the point where the doctor said it would be impossible to get back to his former ability.

However he is now back to 100%, using active rehab eccentric loading. And PRP injections to the area every 2 weeks. For 3 sessions

Use also blood Flow restriction training in the meantime with hugely reduced load to get some stimulus.

[Kiera]

It’s a bench day for me today, I’m going to take it light which works out well as it’s a volume day anyway and my shoulder and bicep doesn’t feel 100% for last bench session where it was a bit ticked off.

I have 45 mins of cardio after which has been the same for the last 3 days. I don’t know why but the extra 5 minutes feels like a life time haha.

Tonight I’m heading to strong HQ a powerlifting and strongman gym here in Dubai , the owner has a podcast and has invited me to be apart of it so I’m heading over to chat on there this evening which should be good fun.

Weight is now is equalling my lowest and that was after a higher training day diet yesterday so that is looking promising for the next few days. Hopefully will see another drop soon.

[Kiera]

So when you dislocate something, Some of the surrounding structures definitely are subjected to micro trauma, whether that be the connective tissues, the bone, muscle ect – usually you’d know right away if it was a serious trauma, however id treat it like a strain/sprain, stick to higher rep range and slowly acclimatise.

[Kiera]

Double update from me today because yesterdays log didn’t send. Just back from my squats session and really happy with how they are looking. Today was a high weight day for squats, we are still trying to build strength so the rep range needs to be around the 3/5 area. For me today i did:

180kg x 4

180kg x 3

165kg x 4 (two sets)

They looked really nice all to depth which is important and good enough to progress next session. This will look like

180kg x 5

180kg x 4

165kg x 5 (two sets).

We will increase the rep range first and then if this goes smoothly the following high weight day we will up the weight by 5KG and drop the rep range back down. That is the plan, it will also depend on how each session goes, there is no point in increasing weight if depth isn’t there so we have to play it by ear.

Check in with Calum also this morning, visually looking a lot sharper (i will add my check in) but my weight has been pretty stubborn and hasnt moved for the last week from the 77s so we do expect some changes this week especially with the increased cardio. i am happy with how it is all going and although slow its steady and in the bigger picture what we want.