Rhea Gayle
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HUGE CONGRATULATIONSSSSS CLAREEEEEEEE!! <3 looked phenomenal today!!!
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rest day today!! checked in with Kuba this morning as our days are Sunday and Tuesdays! weight down again today which make me happy 🙂 and again happy with the look!
today we are starting a 5 week cycle! I have been off everything other than my trt since early feb so we are running a 5 week cycle and then off again. We are planning a long season this year so planning things accordingly 🙂
no other changes this week, just to keep on making the most of each day and focussing on the quality of training! this past weeks training has felt so good! Excited to get back in for pull tomorrow x
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push day today!! good session today! kept load the same today on the majority of movements today and really worked on the feedback from Kuba from last session! everything felt good today!
yesterday I felt a bit fuzzy mentally but today im feeling much better! Again I don’t dwell on the feelings too much as I know it they will pass! Phoned home today which always helps 🙂
this afternoon post training, going to finish my steps off with Marvel and then chill out 🙂
tomorrow is rest day and a busy day for posing clients which im looking forward too 🙂 and its also check in day!!
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hey James, I would look to do some unilateral work here and as Darren mentions I would look to get a look over by a physio/sports therapist to see if there is anything underlying
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Hey George, there shouldn’t be a reason for them to affect it
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had such a good leg session yesterday and trained with Liv Roth which was a good push and great to train with someone as usually I train alone when i’m home. After legs we went to Lee Labrada’s home which was such an amazing evening. Rest day today and using it to really chill as the past few days have been really quite busy and long days. So today making sure I hit my steps, prep food for the next few days and rest up ready for tomorrow.
I had a posing client this morning, which was a wellness client, really enjoying now coaching a variety of divisions when it comes to posing 🙂
17 weeks out tomorrow eeeeeekkkkkk and super excited to have Megan come over to Houston next week!1 its going to be such fun!! xxx
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when I had off plan meals in the improvement season it would be sushi, or homemade spaghetti bolognese 🙂
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Hey Curtis,
I would take it with you but make sure everything is stored in something and put in your checked luggage, like your toiletry bag etc
<font face=”inherit”>obviously there is always that risk of getting your bag searched but if its ten days and just your test it should be okay, </font>I<font face=”inherit”> always travel with my bits and bobs</font>
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Hey, so this will go away, I would definitely make sure that you get back on plan with food and consistent fluid intake
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Hey, so this is completely down to personal preference 🙂 I would do what feels good for you 🙂 when my set up allows I like to leave mine until the evening like Kuba and Hilly
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in for legs today!! legs 2 on the menu today and here is how it looks for today:
LEGS 2
Cybex seated leg curl
Both sets 3 seconds eccentrics set 1 hold peak of contraction at top 2 seconds set 2 hold stretch 2 seconds – 1 set 10-12 reps, 1 set 8-10 reps
Leg extension 2 sets here 1 set 15-20 1 set 12-15 Set 1 hold 2 seconds set 2 make it continuous
Arsenal pendulum squat 1 second pause in hole – 2 sets here 8-10, 10-12
3 second eccentrics 1 second pause
Both sets pause in hole I want you to take momentum out no bouncing up
banded Arsenal leg press Leg press – 1 set of 8-10 3 second eccentrics 1 second pause in hole, 1 set of 10-12 reps same as above.
Dumbbell Walking lunges
2 sets – reps counted per leg not total 10-12, 20-25 Pause in stretch then drive up stay upright and lean forward just slightly drive of the leading leg.
Adductor 2 sets 15-20 micro pause top and bottom second
hanging leg raises – 2 sets, body weight
15 (knee raises)
Seated calf raise – 2 sets of 10-12
Again we have reduced volume a touch to help increase the quality of the sessions and making sure im nailing form and execution on everything which is getting better and things are feeling much better. After getting feedback from Kuba and chatting with him this morning all in all feeling really excited for this year!
<font face=”inherit”>This morning </font>I<font face=”inherit”> just have the one posing client online, then grocery shopping and getting everything </font>I<font face=”inherit”> will need as Zach is away this weekend, and then will be training around 1ish today 🙂 xx</font>
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Hey Kedanie, no this won’t affect you from a competing stand point and also with a comp tan you won’t be able to see them so don’t worry ? good luck with your journey to the stage ?
Thank You rhea [/quote]
You’re welcome ?Instagram - @rheagpt
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Hey Kedanie, no this won’t affect you from a competing stand point and also with a comp tan you won’t be able to see them so don’t worry ? good luck with your journey to the stage ?
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Hey David! If those foods fit within your macros and you can digest them well then you can absolutely have these foods
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Pull was such a good session yesterday!! feeling it today haha!! the arsenal strength t bar row first time using that kit and my god it was a killer haha nice killer though
Today is rest day and going to head out to explore Houston more today with Maddy and Liv which will be really nice. First up this morning though I have
Yesterday was check in day as we do every Tuesday and Sunday, again I was really pleased with the visuals of yesterdays check in – which again made me happy, still ticking along now no changes we are just making sure to nail each day 🙂
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