[Rhea Gayle]

Legs was great today!! Knees felt okay which is always a bonus and pulled a pb today which I was super happy with!! We have also now changed my training plan here is what we will be doing:

Legs A
Lying ham curl – 1 set 12-13, stay on the same weight, and fail for a 2nd set
Adductor – 1 set 10-12
Leg extension – 1 set 9-10, 2 sec hold at peak, 1 set 9-10, 1 sec hold at peak, 1 set 13-15 no hold
Hack squat – 1 set 8-9, 1 set 11-12
Leg press – 1 set 8-9, 1 set 11-12
Single leg leg press – 1 set 20-25
Glute bridge – 1 set 12-13, stay on the same weight, and fail for a 2nd set
45 degree hyper – 1 set BW
Abductor – 1 set 15-20
Leg raises superset with calves – 8-9 sets, rest 1 minute, repeat

Chest&Delts&Tris
High Incline machine – 1 set 8-9, 1 set 7-8, 1 set 10-11
Shoulder press machine – 1 set 7-8, 1 set 10-11
Dips – 1 set 7-8, 1 set 10-11
Standing cable fly – 1 set 14-16
Tricep pushdown – 1 set 7-8, 1 set 10-11
Standing cable dual side raise – 1 set 8-9, 1 set 11-12, 1 set 15-20
Ab machine – 3 sets of 8-12 reps

Back&Bicep
Pull variation, RDL/SLDL- 1 set 15-16
Single arm undergrip pulldown – 1 set 8-9, 1 set 10-11
Machine row for lats – 1 set 9-10, 1 set 7-8, 1 set 12-14
Seated row with a wide grip for upper back – 1 set 9-10, 1 set 7-8, 1 set 12-14
Pulldown for upper back – 1 set 8-9, 1 set 12-14
Seated row rear delts – 1 set 9-10, 1 set 7-8, 1 set 12-14
Shrug – 1 set 15 reps
Dual cable curl bicep – 1 set 8-9, 1 set 10-11
Calves – 3 sets of 10

Legs B
Adductor – 1 set 15-20
Seated ham curl – 1 set 9-10, 1 set 7-8, 1 set 12-14
Glute bridge – 1 set 9-10, 1 set 7-8, 1 set 12-14
Leg extension – 1 set 20-25
Hack squat – 1 set 9-10, 1 set 7-8, 1 set 12-14
Leg press – 1 set 25-30
Single leg split squat – 1 set 15-20 on each leg
Leg raises superset with calves – 2 sets BW into 12 ish reps

Delts&Arms
Dual machine curl – 1 set 9-10, 1 set 7-8, 1 set 12-14
Machine side raise – 1 set 15-20, 1 sec hold at peak
High Incline smith press – 1 set 9-10, 1 set 7-8, 1 set 12-14
Mid incline machine – Machine side raise – 1 set 9-10, 1 set 12-14
Narrow machine press – 1 set 9-10, 1 set 7-8, 1 set 12-14
Incline DB fly – 1 set 10-12
Single arm cuff side raise – 1 set 10-11, 1 set 8-9
Cable front raise – 1 set 10-11, 1 set 8-9
Abs, rope crunch – 3 sets of 8-12 reps

Instagram - @rheagpt

[Rhea Gayle]

The dream sleep is fab!! Top quality and great price x

Instagram - @rheagpt

[Rhea Gayle]

Hey Nick, so other than using an actual log book, you can maybe log in the notes section of your phone!! I believe there may also be workout log section here as well ?

Instagram - @rheagpt

[Rhea Gayle]

Rest day today!! Rested hard today!! I woke up with swollen legs! Yesterday I jolted on the xtrainer and tweaked my knees! They were quite swollen but at days end they have gone down and hoping tomorrow I look a little bit more normal!! Xx

Instagram - @rheagpt

[Rhea Gayle]

Hi Asrar ? I agree with Oscar here! I would start with seeing a physio and getting a diagnosis and treatment! And maybe get some sleeves

Instagram - @rheagpt

[Rhea Gayle]

Back and biceps today!! Good session today!! If I’m honest my back is still a touch sore from dead’s on Monday! Recovery has been a rough this past week! But plugging away! Normal routine today, fasted cardio and then M1 followed by lake laps with mr marvel!! Xxx

Instagram - @rheagpt

[Rhea Gayle]

Yes indeed ?

Instagram - @rheagpt

[Rhea Gayle]

I agree with the above here!! If you are getting pain and the set up is how it should be, I would potentially find an alternative movement!

And as Kam said if it’s patella tendinitis then I would look to get some treatment

Instagram - @rheagpt

[Rhea Gayle]

Hey Zach, I would for sure try to get into see a Physio or a sports therapist to go through it and find out what could be the issue ?

Instagram - @rheagpt

[Rhea Gayle]

Good morning! Today is push day!! Been doing a lot of band work outside of training to help my right shoulder! Haven’t obviously done upper since Tuesday and it’s been feeling okay throughout this week so far as sometimes it can be sore outside of training! So fingers crossed it’s okay for today’s session! Cardio done this morning and now to eat and take marvel out for some steps ?

Instagram - @rheagpt

[Rhea Gayle]

Great leg session today!! Knees felt much better today which is always a positive!! Had pwo bike work today which we do every other training day so 3x per week! I also had a photo shoot this evening with Zach at the beach which was super fun! Xx

Instagram - @rheagpt

[Rhea Gayle]

Hey Liam, I agree with Meg!! Especially in cardio in offseason keeping it far from your work out! ✨

Instagram - @rheagpt

[Rhea Gayle]

Rest day today!! It’s been a good day today!! Been out and about lots today exploring to stay active!! Done my am and pm cardio on xtrainer and bike today and now heading out for my daily evening walk with Zach and Marv!! Checked in today and was happy!! Head down and happy to keep pushing on 🙂 xx

Instagram - @rheagpt

[Rhea Gayle]

Delt and arms today!! Right delt felt better today especially on HI DB press! It for sure felt more stable!! Pwo today was the bike ? never gets any easier but it feels good ? lovely evening walk around the lake today with Marvel and Zach to finish up my steps for the day!! Xx

Instagram - @rheagpt

[Rhea Gayle]

The JP COR mixes really well and also digests really well! You can either add boiling water or add to a shake 🙂

Instagram - @rheagpt