[Rhea Gayle]

push day happening today!!

was so nice to collect my sister from the airport yesterday and so happy to have her here in Orlando for a little bit 🙂

20 min walk done this morning before meal 1

also going to start training at a little bit earlier than usual and make it a routine as I have found training around 11am my sessions have been better and I feel better in them

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[Rhea Gayle]

Hey, I would definitely think about opting for the things that digest well for you rather than just trying to get food in. as Kuba mentioned swapping oats out for cream of rice as this digests really nicely especially when food gets high. Also getting moving in-between meals helps

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[Rhea Gayle]

rest day today!! legs felt really good yesterday, no knee issues and movements felt strong! check in this morning weight was at 70.6kg

today my little sister is flying in for 10 days and I couldn’t be more excited!!

on the agenda today, is posing clients at 8:30am and 11:30am this morning and then meal prep, lake lap with the dog, chill and get my sister from the airport this evening 🙂

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[Rhea Gayle]

Hey Gary, firstly congratulations on your win! that is amazing!!

So with what you have said, depending on what show you decide to do, I would reverse out at the moment with a gradual increase of cals and assess from there bumping up to then eventually hit the target

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[Rhea Gayle]

back into training today with legs! here is what todays session looks like:

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

3 second eccentrics pause at top 2 seconds pause in stretch 2 seconds

Smith machine squat – 2 second pause in hole re set load accordingly

8-10

10-12

Paused Leg press – 1 set of 8-10 3 second eccentrics 2 second pause pause in stretch , 1 set of 10-12 reps, 1 set 15-20

Leg extension

8-10

10-12

2 sets

Bulgarian split squat rear foot elevated

2 sets

10-12

12-15

hanging leg raises – 2 sets, body weight

calves – 2 x 10-12

this is one of my favourite leg sessions!! and now able to complete this session with 0 knee pain with the switches we have made 🙂

Also this week we are heading into our last week of offseason which is crazy! these past 5.5 months has flown by!! I think whenever an offseason ends you have the thoughts of “I hope I have made enough changes” “i’m excited to see what we will look like” im definitely getting those at the moment but trusting the process and also determined to have a season like never before this year! Lots of work has been done not just physically but mentally this offseason. Lots of things I want to do differently, lots of things that I will not allow to happen again to steer me away from what I want to achieve xx

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[Rhea Gayle]

Hey Kostas, I definitely agree with the suggestions above id say between 2-4 hours however this also depends on the amount of food you are consuming/ how many meals/ how your day/job/lifestyle is set up for it

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[Rhea Gayle]

rest day today! also was check in day today! weight was 70.8kg this morning. Feeling happy with the look at the moment and again coming off cycle mentally you think you deflate but im over that hump now hehe! heading into the last week of offseason before we start prep and I am really excited for this week ahead as my little sister is coming to Orlando <3 xx

Instagram - @rheagpt

[Rhea Gayle]

Hey Martin, I don’t see anything wrong with having diet soda however it can affect digestion due to the sweetness and also I would say that 3l worth of soda is quite a large amount! I would try to reduce this so you are having it in moderation, maybe 1-2 per day

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[Rhea Gayle]

training today – we have pull 🙂 today I don’t have any posing clients but will be going to lakeland for a posing clinic held by the NPC which Zach is shooting for, so I will be going with him and then heading back to Orlando for training. its pull 2 today which will start with hams and SLDL, single arm DB row, seated row, dy row, pronated single lat pulldown, rear felt cable row and finishing up with a cable bicep finisher

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[Rhea Gayle]

hey Chris, from what you’ve explained I would try to eat your PWO sooner after you’ve trained

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[Rhea Gayle]

rest day today! feeling good after first full session yesterday and this morning appetite is back this morning which puts a smile on my face!! Again we are super close to starting prep and I am so excited honestly!! just making sure these next few days and weeks that are perfect! and rounding out this productive offseason!!

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[Rhea Gayle]

hey Anna, agree with the team above here!! I would first focus on a step count when moving into a deficit and then make changes accordingly to how he progresses! In terms of HIIT this can be very taxing on body and can affect adequate recovery so if it is used I would monitor it very closely.

Instagram - @rheagpt

[Rhea Gayle]

back into the start of full training today, beginning the rotation with push. Was a tad later session today due to posing clients today but didn’t affect the session. Still again racking my brain to change from kg to lbs when I am training. Everything felt good today and session readiness was really good today 🙂 felt nice to get stuck into fully today after the last 3 sessions of devloume where we just hit 1 set of each exercise being the back off set.

Instagram - @rheagpt

[Rhea Gayle]

Hey Kostas, as Hilly said I would try to make sure that you are having an intra workout drink of carbs and EAAS – TBJP nutrition Sustain or Performance Fuel are great options

And then having a pwo meal – pro/carb and around 10g f

Instagram - @rheagpt

[Rhea Gayle]

last de volume session yesterday felt good! rest day today, day of posing clients today and going to make sure to really get some chill time before getting fully back into training tomorrow 🙂 today bosses orders to get some sushi which will be nice to have this afternoon once I’ve finished up clients 🙂 there is a really nice sushi place down the road called sus-hi and also a place in Tampa that does amazing sushi so we will either have a journey to Tampa or head to sus-hi

Instagram - @rheagpt