[Rhea Gayle]

Check in day today
Here are some slight changes to diet below
Diet:
Training days:
PER DAY – add in the following snacks at any time you fancy
1 orange
3 rice cakes

M1- 3 eggs + 5 egg whites, 100g pineapple
90mins before – Pre – 40g pro from whey, 55g COR, 50g bluebs, 6g coconut oil
Intra – 25g performance fuel, 5g creatine
Right away on finish – 200g pineapple, 25g eaa/mps
90mins after – PWO – 240g white fish + 40g rice and 70g cereal
M5 – 175g 5% beef + 200g white potato
Pre bed – 15g pro from whey, 200g fat free yog, 70g blueberries, 50g oats, 20g honey, 20g dark choc

Rest days:
PER DAY – add in the following snacks at any time you fancy
2 squares of dark chocolate
1 small yoghurt

M1- 3 eggs + 5 egg whites, 100g pineapple –
M2 – 35g pro from whey, 60g oats, 70g blueberries
M3 – 175g salmon+ 4 rice cakes
M4 – 200g white fish + 200g white potato + 10g evoo
M5 – 175g 5% beef, 30g avocado, 40g rice or pasta, 70g blueberries
Pre bed – 15g pro from why, 200g 5% yoghurt + 20g dark choc

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[Rhea Gayle]

I would stop if you are getting chest pains since using a new brand

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[Rhea Gayle]

I would hit it all in one go in the AM, when I have cardio I like to do it in the mornings as it sets me up for the day and also can then really utilise the evenings to wind down and chill

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[Rhea Gayle]

another good day in the books today – a bit of a weird turn of events on the way to train but nonetheless training was a good one! Knees have been holding which is a positive, todays session:

seated ham -> lying ham

Adductor

Leg press

Smith Squat

Leg Extension

Tri set – Adbuctor, 45 hypers, glute bridge

Leg raises

calves

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[Rhea Gayle]

It’s been a lovely rest day for me today!! This morning I went out on a walk – I’m not going to lie it was a bit of a struggle ahah my hams are still beat from legs Monday! But it was a lovely walk either way!! I then had some online posing clients which I’m loving doing! Feeling ice and rested today ready to get back into training tomorrow ✨

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[Rhea Gayle]

Hey Dan,
I agree with Meg here! If weight is stalling and your look is still good then pushing up food a touch will be good to keep things moving 🙂 ✨

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[Rhea Gayle]

 

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[Rhea Gayle]

I log my working sets (I make note of warm ups in the notes) I also add how I feel in the session and notes on my exercises (how the felt, how the set up was, etc) also what went well and what I could improve x

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[Rhea Gayle]

Hey John! How are you? What plan are you currently on?

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[Rhea Gayle]

Also considering workout splits for when gyms are open…
I will 100% be travelling to a different gym to use their leg equipment once per week.
I know if I can add 30-40kg on the Cybex hack my legs will be improved.. on the other leg day I will push the safety bar and rdl

Hey Drew, which split are you considering trying once gyms reopen?? ?[/quote]
Hi Rhea,
I’ve done upper/lower almost exclusively over the last few years (with much time off due to covid)
I’m thinking of continuing the upper lower, with some changes. When I did it in the past, I did squat focused day and one deadlift/hams focused day.

So I’m going to switch it up,

Lower 1
Hams
Hack Squat
Leg Press
Extensions
Calves

Lower 2
Safety squat
Heavy pull
Leg Press
Hams
Ext

Squats seem to work my hams very well and my posterior, but I’ve never found them great for squats. So I’m hoping the new exercise selection will help.
Thank you for popping in the journal, much appreciated [/quote]
Awesome!! ?? also now with the announcement for gyms to be opening mid April, you can start rolling out a plan!! Keep smashing it!! ✨

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[Rhea Gayle]

Legs B done today! And thankfully it was inside!! Had a really good session today! My knee was also feeling good today! Top set today 405lb this actually felt really good today but shaky but was happy with the set!! Everything is feeling good at the moment! Next thing to figure out is where I can get some treatment out here in Cancun for some bodywork!

Instagram - @rheagpt

[Rhea Gayle]

Also considering workout splits for when gyms are open…
I will 100% be travelling to a different gym to use their leg equipment once per week.
I know if I can add 30-40kg on the Cybex hack my legs will be improved.. on the other leg day I will push the safety bar and rdl

Hey Drew, which split are you considering trying once gyms reopen?? 🙂

Instagram - @rheagpt

[Rhea Gayle]

Rest day for me today!! Sunday’s are client check in days so I spent my morning with clients and then I had some posing clients today as well which I’m really loving doing! This afternoon I went on a nice walk down by the water and it was just one of those moments where I was just grateful for everything around me! I’m starting to utilise my down time to get my mind in a positive place and destress!! Excited to get back in for legs tomorrow!! ?

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[Rhea Gayle]

Hey, yeah for sure get on the JP COR so many flavors and the mixability and texture is unreal!! I make mine using boiled water x

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[Rhea Gayle]

Hi Rhea,

Just to say I have followed your career since you are part of the team and I am a big fan. I will follow this log very carefully.

Greetings from Portugal

Hey Mauro, thank you so much!! I’m excited to keep posting in here everything that will be upcoming this season!!

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