[Rhea Gayle]

Hey John, hope you feel better soon! I think we all can get a case of that guilt from not training when ill and wanting just to get back at it. But honestly waiting until you are fully recovered is much more beneficial as returning too soon will end up delaying your recovery! Stay hydrated, get your meals in and rest 🙂 and then ease back into training

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[Rhea Gayle]

Hey, so I agree with Hilly and Ryan here with saying that you can still run GH 🙂

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[Rhea Gayle]

check in day today! Again a much happier ree!! weight down again and happy with the visuals for this far out!! Still have 18 weeks to go until our first showing of the year!! Pull 2 going down today!! As I have said, training is feeling really good at the moment which is a bonus! Really working on the feedback each session given to me by Kuba so I can improve each session we do! again this session is adjusted and here is what I will be doing today:

PULL 2

Single arm cable pull down, under arm grip using a d handle – 2 sets 10-12 reps

1 sets of heel elavated hex bar deadlifts 8-10 reps

Arsenal Chest supported tbar row – pronated grip 1 set 8-10, 1 set 12-15

Single arm cable row – lat bias, 1 set 8-10, 1 set 12-15

Pronated grip wide Pull down – upper back bias, 1 set 8-10, 1 set 12-15

Both sets with 1 second pause in stretch

Rear delt row 2 sets here, 12-15 1 second hold in peak of contraction, 15-20 reps

Hammer curl 2 sets 12-15 reps

Single arm high cable curl 1 set 15- 20 reps

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[Rhea Gayle]

Hey Liam, definitely agree with Jordan 🙂 movement is movement, if low intensity bike fits best for you and lifestyle then there is no issue with doing this form at all

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[Rhea Gayle]

Hey Consita, as above there are many good coaches out there and many of them are on this site 🙂

As Marc mentioned though, there are many good coaches out there but if you don’t have a good coach/athlete relationship or feel the trust then it won’t be a benefit.

When looking for a coach/for your BF I would definitely get him to look at what they put out there, how they work with their athletes, also asking questions to have him reach out

Instagram - @rheagpt

[Rhea Gayle]

push was great yesterday, some new movements in there for me yesterday as well which is always fun to try out. At the moment training has been going really well 🙂

Goals for this week are to improve on sleep and focus on recovery keeping that tip top! I will be getting some treatment scheduled in soon with an awesome therapist called Ryan which will be good!

Today is rest day and will take today to chill before we pull tomorrow and also to finish up the last bits of box unpacking! most of it was done when we arrived in order to make sure we could hit the ground running with everything and to make sure that we had everything we needed in place to continue with routine as that was super important for me!

check in feedback was positive from yesterday which made me stop overthinking!! No changes yet still pushing forward ticking the boxes and hitting my 14k steps daily 🙂 x

Instagram - @rheagpt

[Rhea Gayle]

Check in day today! Weight was at 66.6kg which has been coming down across the week! Had a few weird body image days this week just the usual but never get to wrapped into it as I know it will pass!

Today is push and here is my new session:

Push

2 sets of ab roll outs to failure here

Prime Single leg Leg extensions 2 sets of 20-25 reps – here we will add a band soon

Prime seated lateral
First set setting 1 2 sets setting 3
3 sets here 1 set 8-10 1 set 12-15 1 set 15-20 reps into minimum Of 5 partials every set here

Reverse banded ( one red band using daisy chain ) High incline Cybex smith machine press 50/60 degree – 1 set of 8-10, 1 set of 10-15

Dead stop prime shoulder press seat height n4 – 1 set of 8-10 1 set of 10-12

Flat Arsenal press – elbow tucked – 1 set 8-10 1 set 12-15

Prime reverse pec dec setting 3 – 1 set of 10-12, 1 set of 10-15

Single arm d handle cable tricep push down – – 2 sets of 8-10

Single arm overhead dumbbell tricep extension 2 second pause in stretch – 2 sets of 10-12 reps

Instagram - @rheagpt

[Rhea Gayle]

Hey ? so as the ladies mentioned you can try MyLunchboxMealPrep or there is also one called revive

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[Rhea Gayle]

You are look great Asrar and making awesome progress

Thank you very much, you are too kind.

Onwards and upwards time to get shredded [/quote]
? ?

Instagram - @rheagpt

[Rhea Gayle]

You are look great Asrar and making awesome progress

Instagram - @rheagpt

[Rhea Gayle]

Welcome to the site ?

Instagram - @rheagpt

[Rhea Gayle]

Hey Ozzy, so with this it is for sure trial and error with the machine to see if it feels/works better for you

And as Meg said have you tried to strip back on this movement with load and rework it?

Instagram - @rheagpt

[Rhea Gayle]

Hey sorry to hear about this!! I would advise here to have someone have a look at it and diagnose what could be the issue and then you can have an idea for rehab

Instagram - @rheagpt

[Rhea Gayle]

Rest day today!! Had some good feedback from legs yesterday which makes me happy!! Especially when it comes to leg days as this is something I’m working so hard to progress on!!

Today I’ve had posing clients this morning, and then went to the gym to do some steps and stretching!!

I have my session for tomorrow from Kuba! Again these next few sessions we are making adaptations for training here which is exciting!!

Instagram - @rheagpt

[Rhea Gayle]

Hey! So with the similarities in both plans in terms of macros, it will definitely come down to how well you digest the foods/sit with you and body responds!

As Clare said, when it comes down to things like if it fits your macros food selection is key! Many people will fit rubbish foods in because “it fits” but obviously doing this will have a knock on affect with results and performance

Instagram - @rheagpt