[Rhea Gayle]

wow the theatre was incredible last night! we went to watch The Lion King! absolutely amazing! Push was also a great session yesterday, hit same weight as last session with a few increased reps across some exercises 🙂

Today is rest day and a quite one today, two posing clients this afternoon but other than that really going to use today to rest and get ready for pull tomorrow

Instagram - @rheagpt

[Rhea Gayle]

Hey Tomasz, really sorry to hear this and wishing you a speedy recovery!

As Hilly said I would bring your cals to a maintenance and from there keep a close eye on your condition and go from there. Also with adherence, you can try to make your meals tastier and using food sources you enjoy and equally increasing the volume of your meals with veggies

Instagram - @rheagpt

[Rhea Gayle]

I would for sure jump onto unilateral exercises

Instagram - @rheagpt

[Rhea Gayle]

Hey Dominic, sorry to hear that!! but from looking through this forum im glad you went to see someone for a diagnosis for it! and now can start a road to recovery!! wishing you the best!!

Instagram - @rheagpt

[Rhea Gayle]

had such a lovely day yesterday!!

today is a push day which im looking forward to after last session, weights were up and also movements felt much better so im excited to get back into this session today.

I have an online posing client this morning and then this evening I am going to the theatre with my sister which im also looking forward to 🙂

definitely on a mission to make sure im packing in as much as I can with family before I go away again

Instagram - @rheagpt

[Rhea Gayle]

hey graham, completely agree with Jordan here! All depends on your food sources and if they are of a high quality fitting your macros and consistent. But if you are just shovelling in rubbish things then no

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[Rhea Gayle]

rest day today and a day being spent with my dad and sister exploring today which I am looking forward to! We brought dad an experience day for Christmas which we are doing today which will be lovely!

Knees weren’t too problematic yesterday but it was hamstrings so there was no movements that really trigger them but again took no chances and made sure I tiger balmed them for the session and also I find doing them overnight helps as well

Instagram - @rheagpt

[Rhea Gayle]

hey Mark, I think this depends on what part you are actually eating, as other parts of the chicken will be higher in fats, also with it not mentioning whether they use oils or not could have you consuming more cals than you know. But as the above have mentioned, if you are being consistent with it and what you are eating from it then its okay

Instagram - @rheagpt

[Rhea Gayle]

check in day today, weight this morning was 71.2kg, this week has been a positive week in terms of checking all the boxes and also with how I’ve been feeling in myself!

today I have hamstrings which im looking forward to getting done! Knees are feeling a bit better as well, Kwan loong and tiger balm especially overnight on the knees has been a god send!

Instagram - @rheagpt

[Rhea Gayle]

Hey Wyatt 🙂 So with being your first show I would try not to be fixated on what your stage weight will be and just enjoy the process, head down and time to get shredded 🙂 also as Nathan mentioned I would start to practice your posing so you are able to showcase your physique in the best way possible 🙂

Keep us updated with how your prep and show goes 🙂

Instagram - @rheagpt

[Rhea Gayle]

rest day today!

yesterday felt like a successful pull session which I was really happy with 🙂

Today i am feeling it though hehe! but rest day for me today, finding that 1 on 1 off is working wonders for my recovery! today I have online posing clients 🙂 and spending time with family 🙂

Instagram - @rheagpt

[Rhea Gayle]

good day yesterday, very busy but good!! this morning I have 2 clients before heading to training and then I have another one this evening 🙂

today is pull – on the menu today:

Single arm pull down, under arm grip using a d handle – 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 here – 12-15 1 second hold in peak of contraction

15-20 plus 1 drop set half the load aim for double reps

Hammer curl 2 sets 12-15 reps

Single arm high cable curl 1 set 15- 20 reps pause in peak contraction 2 seconds

Instagram - @rheagpt

[Rhea Gayle]

Hey Deivid, definitely agree with what Clare has said here.

As prep gets deeper, sometimes exercise selection might change or volume may change but im talking back end of prep but again this is down to the individual . If what you are doing is working then there is no reason to change it. 🙂

Instagram - @rheagpt

[Rhea Gayle]

rest day today! quite a busy day today for online posing 🙂

so planning my day to make sure im up and out as much as I can in between clients to make sure step count is hit of 12k steps

Also working on finishing up my website today which will be fun 🙂

push was a good session yesterday other than getting trapped under the smith machine hahaha (such a rhea thing to do tbh) but all in all a good session which saw numbers improve

Instagram - @rheagpt

[Rhea Gayle]

Rhea this is absolutely INSANE ? I’m literally so excited for you as always ☺️ x

thank you so so so much Katieeee!! <3 xx

Instagram - @rheagpt