Kiera
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My update didn’t send out yesterday so thought i would write a quick one up again.
Yesterday was my second ‘low’ day in a row, definitely felt it after Sundays low day and considering i was training but it wasn’t awful. We currently have 3 low days scheduled one on my rest day on a Sunday and then the other 2 on my bench days. Cardio is at 45 mins a day bar 2 days which fall on my big squat and deadlift session where cardio is 30 mins on those days.
Bench moved ok yesterday, my shoulder and bicep were a bit flared up so didn’t hit the heavier top sets but still got some work in. Unfortunately its going to be like that with it being tendentious. Squat day for me today and i checked in with Cal this morning so will update with checkin photos later 🙂
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A quiet day for me today, i got a load of work done and went to the gym to do 45 mins of cardio and abs. Weight hasn’t moved the last week but i have got significantly tighter so only a matter of time.
Tomorrow i start my new 6 day training split with cardio at 45mins daily other than my two big deadlift and squat days where the cardio remains at 30mins. That should really give my weight the nudge it needs to get a move on ?
How will your training split look like?
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This is the plan, upping everything to twice a week but having one high volume focused and one high weight focused day for both.
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A quiet day for me today, i got a load of work done and went to the gym to do 45 mins of cardio and abs. Weight hasn’t moved the last week but i have got significantly tighter so only a matter of time.
Tomorrow i start my new 6 day training split with cardio at 45mins daily other than my two big deadlift and squat days where the cardio remains at 30mins. That should really give my weight the nudge it needs to get a move on ?
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Plenty of growing room yet, if you’re finding your abs are going fast, then just hold that calorie consumption level for 2-3 weeks, get everything you can out of that current level before increasing – give your body a bit more time to catch up and metabolism upregulate.
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SUCHH a good deadlift session today! i was a little apprehensive as i went to film a video for a friend at the gym who does a ton of ‘skits’ and it ended up taking waay longer than expected and i hadn’t eaten for over 4 hours by the time i started training and had only eaten 2 meals and wasnt feeling energised for such a big session but i quite literally heap scooped some Stim pre workout, whacked on some questionably loud music and got to work. So glad i did because i pulled: 230kg x 6 and 215kg 2 x 5.
I haven’t repped 230kg since December back when i was on cycle and 5+ kg heavier so to be doing it now, off cycle, 5 kg+ lighter is a pretty awesome sign that things are going to plan.
The goal of this entire cut is to make it as slow as possible given the time restriction, the slower i lose the weight the more strength i am going to be able to retain, also energy is a big factor in all of this so me and Cal are trying hard to preserve as much as we can. It’s all going well, i’m really happy, bench is good, deadlift is good, we just need squat to join the party soon and we will in a very good position for the coming weeks 🙂
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2-3iu a day is a good dose to see some returns on that won’t break the bank either.
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Rest day for me today, only hit the gym this evening for cardio and abs.
Feedback from Cal and cardio has be increased but food is staying the same. Cardio is now at 45mins x 5 days a week and 30 mins for the other two. Hopefully should see a big difference with that over the next week or so.
Deadlifts for me tomorrow and attempting some big weights that I haven’t touched for a while ? should be good fun.
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Pre or during spin class I’d have some Eaa’s., potentially maybe some fast acting carbs during as well such as performance fuel with cyclic dextrin.
For post spin I’d have a combo of fructose and glucose to replenish muscle glycogen quickly to prepare you for your workout after
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Really good Squat session today, we hit 180kg for 3×3 and then 160kg for 4×4.
Depth was awesome on all the sets and my lower back didn’t hurt at all and isnt hurting now either. Thats the first time in about 2 months it’s been perfect. I mentioned a few weeks back that i started running TB500 and BPC157 and they seem to be working a dream, even feel a huge improvement in my benching/shoulders too.
I start a new split on Monday to start this next phase of meet prep so i only have a bench/accessory day and deadlift day left this week and then will rest Sunday and hit the ground running Monday with the new split.
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You’re fairly lean in terms of bodyfat, so that makes it easier to identify any superficial swelling around the nipple, which there is very minorly.
Raloxifiene is the best course of action
Failing that tamoxifen is also a good substitute – so start with 60 mg ralox per day or 20mg tamoxifen, and reassess as the weeks go on for any improvement.
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Accessory day for me today and cardio, nothing too fun and low calories so nothing too exciting to report.
Sorting our car out after some lovely person reversed into the front of it yesterday while in a queue to the supermarket ? so that was fun, 4th person to hit me in a car while being STATIONARY here in Dubai ? Luckily their isnt much damage, i would post the dash cam video of it because its quite funny but unfortunately my language was not PG so i won’t ?
Squats for me tomorrow, we also are going to have an evening out and go to the cinema as Max gets a nice refeed so we thought we would make a nice evening of it.
Shoulders and biceps are feeling good today, i always worry the day after because that is when it really used to play up post workout but they seem to behaving so very happy about that 🙂
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Thank you for this information, there are certainly aspects of this that we can take away and use/modify and adapt to help fit in with the lifestyles that we use!
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Friggin awesome session today! worked up to a really nice 130kg bench for a speedy single and it moved and felt really nice, i havent touched that kind of weight in over 4 months and my personal best is only 15kg heavier so i am really stoked right now about how my bench has held up despite not being able to train it frequently or heavily at all until a few weeks back! back downs were on 100kg 3×6 and then 80kg 2×12. My bicep was a little pissed after all that but it was to be expected it was a lot of weight followed by a lot of volume!
I also had a check in calum this morning and had a lovely weight drop to 77.15kg which is great news we are on track. No changes to diet or cardio were made just continuing as planned until Friday’s check in.
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Rule of thumb with squats, is to do whatever is most comfortable for you body to do, – what feels best on the knees, lower back etc, and what you can safely load. A low bar squat even though the weight displacement is different from a high bar, will still tax the quads effectively.
If you’re not too worried about ditching squats, perhaps move to another exercise that doesn’t require any degree of thinking of centre of mass – so something on a fixed plane, back squat, smith squat ect.
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Really busy day for me today, up at 4.30am as my friend flew over from the UK and is staying for a week so that was a bit of a shock to the system and then didn’t go back to sleep so just cracked on with the day. None training day diet, 40 mins of stairs and having to space 5 meals out over an extra few hours of being awake was actually pretty taxing today and i felt really hungry for the first time this prep ? lack of sleep definitely didn’t help either!
On Push tomorrow and i am also taking over the American pro instagram page to log bits of my day which should be good fun!
