[Rhea Gayle]

woke up this morning feeling a bit iffy so i’m not sure what’s going on there 🙁

but anyways its legs today and im feeling ready to hit this hard today. Really been working hard to bring them up again for this upcoming season!

today sessions consists of:

Lying hamstring curl – 1 set 10-12 reps, 1 set 12-15 reps

Adductor

1 set of 10-12

1 set 6×6 muscle round 20 full seconds between cluster

Smith machine squat – 8-10, 10-12

Paused Leg press – 1 set of 8-10 1 set of 10-12 reps, 1 set 15-20

Leg extension – 8-10, 10-12

Bulgarian split squat rear foot elevated – 2 sets – 10-12, 12-15

hanging leg raises – 2 sets, body weight

15 (knee raises)

calves – 2 x 10-12

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[Rhea Gayle]

rest day today and feels very much needed!! sleep wasn’t terrible last night but woke up this morning feeling heavy and a bit foggy. This morning I had posing clients and will chill this evening ready for tomorrow where we are back in for legs!! I am also getting treatment tomorrow which is WAY over due!!

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[Rhea Gayle]

Hey Jospeh, Sorry to hear about your mum being ill!! I agree with ladies here in respect of voicing your concerns to the doctor as soon as possible before supps just yet especially with the drastic change in appetite.

is she able to get out for small walks/some movement as this can help with helping increase appetite?

Instagram - @rheagpt

[Rhea Gayle]

Pull session today! This morning I had some UK based posing clients and then this evening I am back online for another figure pro based in Guatemala who is doing a pro show in Mexico next week. Which is exciting.

Pull session today is Pull2:

Single arm pull down – 2 sets 10-12 reps

2 sets of heel elavated hex bar deadlifts 10-12

Chest supported tbar row – 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

Reverse pec dec 2 sets – 12-15 , 15-20

Hammer curl 2 sets 12-15 reps

Single arm high cable curl 1 set 15- 20 reps

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[Rhea Gayle]

Hey Matt, I definitely agree here with Clare and Megs here! Post show can be very difficult but its a phase where you must be as disciplined as you are in prep in order to reverse and set yourself up for an offseason. At this point now its most definitely is a case of really working to get back into a structure ASAP and possibly try to see medical help

Instagram - @rheagpt

[Rhea Gayle]

Rice and meat as a pre bed option is absolutely fine! You can choose something that you enjoy and also that digests well with you ?

Instagram - @rheagpt

[Rhea Gayle]

Push was really good yesterday!! Usually a session where I find progression is a tad slower, but yesterday we made some increases on weight which made me happy! Check in today saw weight drop a touch again ?

Having a chilled rest day today! Ready for a busy day tomorrow ?

Instagram - @rheagpt

[Rhea Gayle]

push day today 🙂 woke up feeling good this morning, sleep was a little questionable but I felt actually quite good this morning.

This morning has been a busy one with posing clients again to start the week and also starting to get things packed day by day so there isn’t a mad rush come the 25th!!

weight this morning again was 67.5kg, a little change we have made is making sure im getting 10g salt intake a day which I put in place today. but all in all feeling a happy ree

Instagram - @rheagpt

[Rhea Gayle]

Hey Connor, I am really sorry to hear this and hope you are doing okay!!

So I have never experienced such thing and wishing you a speedy recovery. With thinking about returning to training I would most definitely ease back in and not jump back into heavy sets that are going to gas you out, also things like steps and gentle walks getting some cv back. But again not being a medical professional in this field, I can only advise and say just very much ease yourself back in and assess how you feel from there.

Did your doc give you any recommendations

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[Rhea Gayle]

check in day today – week 2 of prep done 🙂 weight this morning was 67.5kg again – down 2.5kg since the starting point. I am generally feeling good and in a groove with everything! 2 weeks to go now until the move to Texas which will be a big change but going to make sure I have everything in place so that it doesn’t throw me off too much!

Instagram - @rheagpt

[Rhea Gayle]

I would definitely give Nutri Fast a try!!

Instagram - @rheagpt

[Rhea Gayle]

hams today! I didn’t end up going to Tampa with Zach today as I didn’t have a good sleep at all last night, so I stayed in Orlando so I could focus on my day and training! 22 weeks out today!! weight this morning was the lowest this week at 67.5kg

Instagram - @rheagpt

[Rhea Gayle]

Hey Zander,

Definitely in an offseason you could factor it in but again and like Hilly said if you aren’t going out and getting absolutely rattled it will be okay and obviously in a prep I would tighten things up

Instagram - @rheagpt

[Rhea Gayle]

was a really good pull session yesterday, wasn’t my strongest but as no new numbers per say were reached but everything felt good!! today is rest day and have a few online clients this morning. Later today I am going to Tampa as Zach is working a show this weekend. so 2 trips to Tampa this weekend, today and tomorrow 🙂

Instagram - @rheagpt

[Rhea Gayle]

Hey David, this all depends on where you are in your cut/what your goal is. And for heading into an offseason this can reduce, many keep cardio in sometimes 15/20 mins from a CV health stand point and also utilise step counts also

Instagram - @rheagpt