[Rhea Gayle]

Rest day today!! Hams was good yesterday and super pleased with the feedback from training as well! Keeps me heading in the right direction!

Another day today spent packing and moving things ready for the big move on Sunday!! Starting to stress less now as things are coming together!! Taking regular time away from packing to go for walks just for a change of scenery! X

Instagram - @rheagpt

[Rhea Gayle]

Hey David! I would get some TBJP nutrition Love Heart and Vital Support! These are staple on cycle ?

Instagram - @rheagpt

[Rhea Gayle]

2nd to last training session here in Orlando before we finally move on Sunday to Texas!! lots of packing today and loading the u-haul. Training earlier today again as I feel better for sessions earlier now than later in the afternoon. Another bit of a weight shift this morning which was nice to see 🙂

hamstring session today which i’m looking forward to 🙂

Adductor 2 sets of 15-20 reps 2 second pause in stretch drag it in don’t let stoppers touch in middle.

Single Leg Ham Curl – 2 sets of 10-15 reps

Seated Ham Curl 3 sets all sets 1 second pause at top and bottom 1 set of 6-9 reps, 1 set of 10-15 reps, 1 set of 15-20 reps

Single Leg Leg Press 3 sets of 15-20 reps

Leg extensions 3 sets of 15-20 reps

Last set 1 single drop set

Glute drive or bb hip thrust 1 set 15-20 reps

Instagram - @rheagpt

[Rhea Gayle]

Hey Lenore, thank you for sharing this, this is such a great insight into a different perspective of recovery 🙂 x

Instagram - @rheagpt

[Rhea Gayle]

rest day today!! pull was great yesterday everything felt much better again this session and feeling happy with the training feedback from Kuba! This has really helped me so much with getting feedback on training!!

<font face=”inherit”>today we also hit a new low after being a bit stuck! the changes we made are </font>coming<font face=”inherit”> into affect now which is exciting!</font>

<font face=”inherit”>The savannah pro show in which </font>I<font face=”inherit”> was aiming for has pulled pro figure which is a tad frustrating but we still work and stick to the timeline!! Im feeling so excited for this year!!</font>

Instagram - @rheagpt

[Rhea Gayle]

Hey Kostas, so this is something that can be a challenge for people to understand if they are new to training or training style. As Kam and Jordan touched on above, explaining in a way to which they can understand the extent in which they need to be going in their sets, keeping them continuous until they can’t do anymore

Instagram - @rheagpt

[Rhea Gayle]

I would look to do 2 caps around your largest carb meals

Instagram - @rheagpt

[Rhea Gayle]

Feeling good today after our 2 days rest! Had a really good pull session today!! Honestly using the prepare pro has been a game changer for my focus and go go go “ness” in my harder sessions!

Todays check in weight was down a touch, not much but the look was better which made me happy! As Kuba said we aren’t at weight watchers haha so I need to take pressure off scale weight at the moment!!

Instagram - @rheagpt

[Rhea Gayle]

another rest day today! woke up feeling better this morning and updated Kuba and we are going to hit training again tomorrow!! steps down to 10k total and back to everything again tomorrow! New plans in place from today as well after some changes were made yesterday!! excited for this next push

Instagram - @rheagpt

[Rhea Gayle]

Hey Ozzy,

Are you warming up/mobilising prior to your sessions in which you have these movements?

Also footwear, mobility, form and load and be factors as well??

As pheobe has mentioned about also taking supps in which can help alleviate the niggles – TBJP nutrition Join IN, Cure-Coming, Oesteo pro all great products.

And also would go and see a physio/sports therapist to have a look at what’s going on to make sure it isn’t anything sinister

Instagram - @rheagpt

[Rhea Gayle]

Hey Ozzy, due to the duration of time you have had this pain I would (if you haven’t already) seek to see a professional about this! That way you can get to root of the issue and get back to feeling better

Instagram - @rheagpt

[Rhea Gayle]

rest day today , weight again coming back down and we have implemented some changes for this upcoming week. fatigue has felt very real today, just real tired but something that we are going to be monitoring closely this prep! it has been a rest day today and other in on the table tomorrow if I still feel a bit blah but will update Kuba tomorrow morning on wake

Instagram - @rheagpt

[Rhea Gayle]

Hey Parker, this can either be taken fasted pre meal 1 or cardio or pre bed

Instagram - @rheagpt

[Rhea Gayle]

Push today! Good session today! Today I trained in between prejudging and finals at the NPC southeastern USAs which is the show that Zach is shooting today!

Also with speaking to some of the judges it looks as though figure has been taken out of the savannah pro which is what we were going to aim for 10th September so I will speak to Kuba about that tomorrow in our check ins!

Instagram - @rheagpt

[Rhea Gayle]

Legs was great yesterday and had some really helpful feedback from Kuba for this session which again will implement in next rotation! Rest day today and feeling it!! Really good sleep last night which was also needed!

Today plan has been getting steps in, getting fluids in, getting meals in! Tbh is afternoon going with Zach to check ins for a show this weekend in which he is shooting stage for

Instagram - @rheagpt