[Rhea Gayle]

Legs today going down!!! So we have made changes to training based on the equipment I now have available! And looking forward to this session as always! Here is what legs 1 will look like today:

Prime Lying hamstring curl – Load 75% At the top 25% in the middle Both sets 3 seconds eccentrics both paused in stretch 1 second take out momentum completely – 1 set 10-12 reps, 1 set 12-15 reps

2 super light sets of leg extension to get blood into quad 20 reps each nowhere near failure

Reverse banded cybex Smith machine squat –micro pause at top and bottom
8-10
10-12

Rodgers hip Leg press – 1 set of 8-10 3 second eccentrics 2 second pause pause in stretch , 1 set of 10-12 reps 2 second pause ,

Leg extension
8-10
10-12
2 sets
Perfect contraction don’t throw it or pause
Set 1 hold 2 seconds set 2 make it continuous

Bulgarian split squat rear foot elevated, 15 degree heel wedge for leading leg hold dumbell in opposite hand to leg you are working with
2 sets
10-12
12-15
Pause in stretch 2 seconds

Adductor
2 sets of 10-12 micro pause at top and bottom

hanging leg raises – 2 sets, body weight
15 (knee raises)

Standing Precor calf raise – 2 sets of 10-12

Also this morning having my weekly FaceTime with Megs ❤️ and planning for her trip to come over here! It’s been so long since I have seen her I can’t wait!!

Instagram - @rheagpt

[Rhea Gayle]

I also wish I could edit my post so I could correct “Fluxuations” to “Fluctuations” lol ?

Haha no stress!! But yes I completely agree with the above here!! Weight fluctuations are very normal in not only prep but also in an off-season! There are many variables in which could affect this, stress, sleep, water, salt, cycle etc

Weighing daily across the week and making note of this can help track, then you can reassess if maybe more food is needed, lower output etc

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[Rhea Gayle]

Have you had any body parts amputated?

i was weighing myself on a soft floor hahahah[/quote]
Hahahah yeah definitely don’t do that!! ?? get those scales on a solid surface then try again ? if same result then I’d look to get some new scales

Instagram - @rheagpt

[Rhea Gayle]

Rest day today!! Had a great pull session yesterday at the Labrada gym!

Today on the agenda is unpacking some more and I have 4 posing clients today!! I’m excited to be back settled now and into the groove of everything!! I found last week a little challenging due to living out of boxes before we moved here to Houston!

Prep update – feeling good still so far! Weight is gradually making its way down after we made the few changes last week and I’m out of my head now ? cycle will also start soon we have been off since mid feb except for my trt!

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[Rhea Gayle]

Back to training todayyyyyy!! Woke up feeling good and ready!! I have 2 posing clients this morning earlier than I expected as I kind of forget Texas is in a central time zone so I’m now 6 hours different from the UK rather than 5! But it only pulls them forward an hour which isn’t too bad!! After clients today I will then head to the gym and train! Really looking forward to training in a new environment now! Where I trained in Orlando was good but some equipment wasn’t what we needed / some was quite broken down! But today is Pull and I will send over Kuba pics of the equipment so if we need to make any changes to the plan we can!

Instagram - @rheagpt

[Rhea Gayle]

Current physique

Hey Matt, welcome!! you look great ? wishing you the best of luck in Ireland!!

Instagram - @rheagpt

[Rhea Gayle]

Hey Fabrizio, if you find it easier to adhere this way then at the end of the day adherence is key to any plan! As long as you are hitting all of your meals/cals/macros in that day then you should be okay

Instagram - @rheagpt

[Rhea Gayle]

Hey Clark, could you let us know what type of machine it is whether it pin or plate loaded? if its plate loaded as Kam said you can try going up in smaller increments

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[Rhea Gayle]

finally moved to Houston!! and arrived last night however we didn’t get to move in until today but im so glad it is all sorted and we are moved in!! today I’ve made sure I got my steps in` and unpacked everything that I will need immediately in the next few days!! Back to training tomorrow and I couldn’t be happier!! early night sleep is definitely in order tonight and get straight back into that routine

Instagram - @rheagpt

[Rhea Gayle]

Travel day 2 underway early this morning! We stopped off last night to sleep and I actually had a pretty decent sleep! Early start this morning to crack out the final 12 hours of the drive to Houston! Taking lots of stops on the way so we can chill but also so I can get some steps in across the day! I can’t lie I’m really looking forward to arriving so that we can get settled and crack back on with everything

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[Rhea Gayle]

Hey John, I very much agree with the above here, if you are having what you are having and still feeling the affects then I wouldn’t be too worried about having a break

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[Rhea Gayle]

This will be a case of digging deep and remembering your why! You will get hungry, but utilizing things like coffee, water, and high volume foods will help

Instagram - @rheagpt

[Rhea Gayle]

Rest day today and the big move to Texas!! Finally finished packing everything now and we will be getting under way soon! Plan of action is rest today and tomorrow then reassess on Tuesday morning once I’m up ? check in today was a good one which made me happy!! ?

Instagram - @rheagpt

[Rhea Gayle]

Had a really good push session today! Here is what the session looked like

Single leg Leg extensions 2 sets of 20-25 reps

45 degree Incline dumbell press – 2 set of 8-10, 1 set of 10-15

high incline Smith machine press – 1 set of 8-10 1 set of 10-12

Lying smith machine floor press, 1 set 8-10 / 1 rest pause set

Incline cable fly– 1 set of 10-12 1 set of 10-15

side raise machine 3 sets here 1 set 8-10 1 set 12-15 1 set 15-20 reps

Standing dumbbell side raise – 6×4 set

dumbbell skull crushers– 1 set of 8-10 1 rest pause set

Dual arm overhead DB tricep – 1 set of 8-12 reps

Abs – 4 sets x 15

This evening I am going to the final of the Grl Pwr Pro show – pro bikini

Instagram - @rheagpt

[Rhea Gayle]

Hey Clark! I’m definitely agreeing with the team here! You look fantastic and in a sweet spot to keep on pushing! ?

Instagram - @rheagpt