[Rhea Gayle]

Honestly from what you have listed, I would for sure go back to get it checked out! Just to rule anything out

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[Rhea Gayle]

Rest day today! I’m heading to Maidenhead to watch the 2bros British finals for a little while and then going to spend time with family this evening ?

I had 2 posing clients this morning and went on a walk! Can’t believe how fast time is flying! 10 weeks to go now!! Sessions are going well! And excited to get stuck back in with legs tomorrow x

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[Rhea Gayle]

Hey Humzah, I completely agree with Hilly here 🙂 there is no real ideal body fat number for 6 weeks out. Of course you can compare weight/visual at the 6 week out mark to previous preps however this is you coming into your first show so at this point more than ever its important to trust the process and the plan that your coach has. If you have concerns then its super important to communicate them with your coach 🙂 you look awesome and wishing you all the best in your show! let us know how you get on 🙂

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[Rhea Gayle]

Push done today! Numbers are climbing but most importantly working on making sure that every movement is executed correctly!

This afternoon as a family we took my grandma out in Greenwich and honestly it was the best time! I haven’t seen her for nearly over a year due to her sheilding and was also the first time I’d seen her since my Granpa passed away!! So it was just so heart warming to see her, hug her and spend time with her xx

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[Rhea Gayle]

Lovely rest day today!! Went for multiple walks today to hit my steps and to keep moving as my legs were feeling tight today!! weight was up by .4 today but we are happy with the look at the moment! I am feeling in such a good place mentally and physically and just so excited to work on this package for this Olympia!! x

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[Rhea Gayle]

Legs done today!! Really good session today! New movement added back in, which is the pendulum and also sldl with DBs! Nevertheless it was a really good session!! Things felt good and again sent across training vids to Corinne and I have my feedback ready to improve again next week!! Xx

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[Rhea Gayle]

As Jimmy mentioned you can find actual ground rice in supermarkets which is a good price ?

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[Rhea Gayle]

good rest day today and most needed haha!! Im excited to try the new legs tomorrow! Rest day has been a lovely one today! bumped into an old school friends which was lovely and also popped round to see my dad!

Other than feeling a tad sore, everything feels good at the moment 🙂 weight is holding steadily at the moment, energy is good and sleep is much better

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[Rhea Gayle]

Pull done today!! And wow it was a good one!! training feels so good at the moment, not just physically but mentally having a refresh and now feeling good training. So we are back to a Legs/push/pull and here is what my session set up looks like:

Legs

Side raise machine – 1 set 7-8 (3 hold), 1 set 10-11 (2 hold), 1 set 12-13

Single arm cable bicep curl – 1 set 12-13

Adductor – 1 set 8-9 (2 hold), 1 set 8-9 (1 hold), 1 set 12-13

Leg extension – 1 set 8-9 (2 hold), 1 set 8-9 (1 hold), 1 set 12-13

Pendulum Squat – 1 set 6-7, 1 set 8-9, 1 set 10-11 –

Leg Press – 1 set 8-9, 1 set 12-13 –

Lying Ham curl – 1 set 8-9 (2 hold), 1 set 8-9 (1 hold), 1 set 12-13

DB SLDL – 1 set 8-9 (2 sec stretch in the lengthened), 1 set 12-13

Single leg glute extension – 1 set 13-14

Abductor – 1 set 13-14

Leg raises – 3 sets

Calves – 1 DC set, 8-9, 1 set 20

REST

Push

Single arm cable side raise – 1 set 18-20 (1 hold)

High incline machine press – 1 set 6-7, 1 set 8-9, 1 set 10-11 –

Shoulder press machine – 1 set 6-7, 1 set 8-9 –

Dip machine – 1 set 6-7, 1 set 8-9

Cable fly – 1 set 11-12

Single arm pushdown – 1 set 6-7, 1 set 8-9, 1 set 10-11

Single arm overhead extension – 1 set 8-9 (2 sec stretch), 1 set 10-11

Dual cuff side raise – 1 set 7-8 (3 hold), 1 set 10-11 (2 hold), 1 set 12-13

Ab crunch – 3 sets of 8-12

Calves – 3 sets of 8-12

Pull

Adductor – 1 set 15-17

Glute bridge – 1 set 12-13 (2 hold)

Leg extension – 1 set 18-20 (1 hold)

Prone cable pulldown – 1 set 7-8 (2 hold), 1 set 10-11 (1 hold), 1 set 12-13 –

Upper back machine row – 1 set 7-8 (2 hold), 1 set 10-11 (1 hold), 1 set 12-13

Upper back pulldown – 1 set 7-8, 1 set 9-10

Seated row for lats- 1 set 7-8, 1 set 9-10

Rear delt row – 1 set 7-8 (2 hold), 1 set 10-11 (1 hold), 1 set 12-13

RDL – 1 set 8-9

Hyper – body weight set,

Dual bicep curl – 1 set 10-11 (1 hold), 1 set 12-13

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[Rhea Gayle]

amazing day today! I had a 1980’s photoshoot for Vogue Italia! It was very different but absolutely amazing that they sought after muscular physiques for the shoot! It was also rest day today, so got my steps done and all my meals in throughout the day. I took everything to the shoot as it was a long day!! Ready for a good nights sleep this evening and ready for new training tomorrow!! x

Instagram - @rheagpt

[Rhea Gayle]

Completely agree with the team above, I would have a carb based meal pre bed and then on wake look to having carb/eaa drink – pre training

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[Rhea Gayle]

First session back today!! It felt good to train today! I felt ready mentally and physically!! We have a new training plan as well which I am soooo excited for!! We are back to legs, rest, push, pull rest repeat!!

We are exactly 11 weeks out today!! And I am sooooo excited for this xxx

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[Rhea Gayle]

What a great day today!! Last day of rest before jumping back into training tomorrow! Today we celebrated my little sisters 21st as well as the OQ ? we went to a lovely restaurant in Berkeley square! The food was incredible I even found mango sushi – it may sound crazy but my gosh it was great!!

I’m so excited to get stuck back into training tomorrow and head down focused for this Olympia prep xxx

Instagram - @rheagpt

[Rhea Gayle]

Another restful day today!! Got most of my steps in this morning while it was cool and spent the day with family again and organising everything ready for Friday! Really enjoying my meal plan at the moment and digestion is much better than it was 2 weeks ago after the Orlando Europa! Had a teeny bit of bloating with my oats today but that was it! Making sure I’m drinking plenty and so excited to get stuck back into training xx

Instagram - @rheagpt

[Rhea Gayle]

Congratulations Rhea you deserved it, it will be awesome to tag along for #3! Sending love and excitement x

Thank you ?

Instagram - @rheagpt