Rhea Gayle
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Great session today!! 1 hour fasted cardio today and step goal of 10.5k steps!! Most of my step where hit early afternoon as I had a posing day this afternoon where in which I know I wouldn’t be doing much walking or stepping other than moving clients into position and giving direction! Had a blast helping with posing and really something I’m so passionate about! Really love helping people!! Tomorrow is rest day and also check in day!! I’m quite excited to check in tomorrow!
Here is a little photo from tonight before my final meal of the day! I done a bit of posing practice this evening xx ( sorry for the state of my face and hair) hahaha xxx
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Was check in day today!! Weight was back down to baseline ? we had a spike mid week which was a day that I had an early start! So we kind of voided that check in we knew it wouldn’t be true weight!! Checking in again on Sunday which will land us at 6 WEEKS OUT!! Eeeeeekkkkkk!! Time is absolutely flying!! Xx
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Hey Philipp, you could check out amazon or even try and make your own big batch of them ?
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I wouldn’t worry too much ?? I would keep using it ☺️
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Good morning!! Today is a rest day!! I have an in person posing client and then some international Skype posing clients later this evening!! Cardio for today is 1hr AM and then 20 mins PM
As I’m on an early shift this morning I will do my cardio later in the day! The majority of my steps will be done while I’m at work as I love roaming around and being a busy bee hahah!! Hope everyone has a lovely day xxx
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Really good pull session today!! Here is what I done in my log book!
Weights stayed pretty much secured but I found an increase in my reps today which made me happy ? training has been super at the moment xx
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We have now made some more diet adjustments!! Time to drop the hammer and start pushing more condition now ?
Training day – LEGS
(7.30am) Meal 1 – 2 eggs 5 egg whites
(10.30am) Pre gym meal, eaten 90mins before – 30g pro from whey, 40g CoR, 50g blueberries
(11.45am) 15-20mins before – 1 serving of PREpare or Pre Pump
(Train 12-2pm) Intra mixed in 1-2litres of water, drink steadily throughout – 25g MPS, 5g creatine, 30g sustain
(3pm) Pwo 60mins after – 150g chicken/turkey breast, 40g rice or pasta, 2x rice cakes, 20g jam
(6pm) Meal – 100g 5% fat beef, 3 egg whites, 180g white potato
(9pm) Pre bed – 5 egg whites, 150g fat free greek yoghurt, 10g dark chocTraining day – PULL & PUSH
(7.30am) Meal 1 – 2 eggs 5 egg whites
(10.30am) Pre gym meal, eaten 90mins before – 30g pro from whey, 30g CoR, 40g blueberries
(11.45am) 15-20mins before – 1 serving of PREpare or Pre Pump
(Train 12-2pm) Intra mixed in 1-2litres of water, drink steadily throughout – 25g MPS, 5g creatine, 25g sustain
(3pm) Pwo 60mins after – 150g chicken/turkey breast, 60g rice or pasta
(6pm) Meal – 100g 5% fat beef, 3 egg whites, 100g white potato
(9pm) Pre bed – 5 egg whites, 150g fat free greek yoghurt, 10g dark chocRest day
(8.30am) Meal 1 – 1 egg 7 egg whites
(11am) Meal 2 – 85g 12 fat salmon, 100g white fish
(1.30pm) Meal 3 – 150g chicken/turkey breast, 100g white potato
(4pm) Meal 4 – 115g chicken/turkey breast, 1 whole egg
(7pm) Meal 5 – 100g 5% fat beef, 3 egg whites
(9.30pm) Pre bed – 10g protein from whey, 200g Fat free greek yoghurtInstagram - @rheagpt
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Really really good day today!!
Had a day of helping people pose followed by a leg session!!!
Was an awesome session and much needed to start my training week!! Felt good being in the hack – especially the cybex hack ? it’s such a smooth movement and comfortable!! Managed 3:5pps until failure a few dodge reps in there but will improve in this and then backed off with 2.5pps for 11/12 again to fail!! Also had some paused leg press in there as well!! I am really really really enjoying my training at the moment!! Strength seems to be okay at the moment so going to utilise it as much as I can xxx
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I honestly don’t think it matters too much whether food be warm or cold, just personal preference more than anything x
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Definitely agree with Kevin and Clare here!!
Keep your diet consistent for the moment and see how your body responds once back into the normality of training and then you can reasess from there 🙂 x
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Good morning!
Had such a fab day yesterday!! Meg came down to London which was lovely and we went and trained pull together!! It was such a lovely day ? after we trained, we done a couple of rounds of posing, going through our individual presentations!
Training was really good! I managed to hit 170kg again on SLDL! Strength at the moment is still here and I defintley think the way my new split is set out has helped with recovery and quality of my sessions again which is great!! Loving training at the moment!!
Today is a rest day and also check in day again with the full sheet! We didn’t make any changes on Thursday as things are still heading in the right direction xxxx
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Hey hey, I don’t see why not ? I would give it a trial run in practice before using it ahead of a match!! ? let us know how you get on
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Good morning!! It was a full check in day this morning! Normally it’s just been weight and video but we are back to full meaning complete sheet, this will mean we keep an even closer eye on things!!
Weight was up by .5 this morning! Baring I mind I checked in around 3:30am this morning?
Last week on early check in I was up 1kg so this is definitely an improvement and excited to see what my weight will be on next check in?
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Hey Connor, I have always and still currently weigh all my food as raw weight! I also know many people that weigh food cooked! I just find that weigh raw more of an accurate measurement as sometimes cooked weight may vary with cooking methods (if that makes sense) x
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Had a great leg session yesterday!! This morning the legs are like led haha!! A lot of movements to failure yesterday!! Strength is really good at the moment so I thought I would challenge the logbook and try to increase weight on movements!
My main movements – paused smith squats and leg press, last rotation paused squats were at 80kg for 9, yesterday I got 100kg for 8 and leg press I took to 300kg as warm ups felt good but mid set I really started to get stuck in the hole ? but it was nice to try squeeze some reps out at this weight!
Today I have push, 10.5k steps and 50mins cardio!
Cardio will be done later this afternoon as I started work at 5am this morning meaning I was up at 3:30am ready to leave the house at 4:20am – we have decided that with these early starts it’s best to have a good nights sleep and delay cardio to later in the day rather than trying to wake up even earlier like at 2:30/3am to get my cardio done x
Instagram - @rheagpt