[Rhea Gayle]

I would agree with the above! Mini cuts serve there purpose if you feel body fat is increasing a bit too much and go off how you are looking at the time rather than scale weight

A mini cut max 6-8 weeks but again very dependent on the individual (maybe more maybe less)

Instagram - @rheagpt

[Rhea Gayle]

Single digit weeks! Aghhhh! So exciting. Have you decided on a suit colour/design yet?? X x

Ahhh I can’t believe it!! So I think I’m going to go for a blue again but just need to choose shade and design xx

Instagram - @rheagpt

[Rhea Gayle]

Single digit weeks! Aghhhh! So exciting. Have you decided on a suit colour/design yet?? X x

Ahhh I can’t believe it!! So I think I’m going to go for a blue again but just need to choose shade and design xx

Instagram - @rheagpt

[Rhea Gayle]

Hey Hey,

So I personally train deadlifts 1x per week on my Leg/Pull day! Especially from a recovery point of view! And have found that my deadlifts have progressed much more than when I was doing them more frequently.

I can see why 2x sessions per week would be good in terms of frequency but recovery may take a hit meaning that it will slow the rate of improvement on them

x

Instagram - @rheagpt

[Rhea Gayle]

Push rotation 1 went down today!! Felt so good!! Finally hit 50kg High incline press on the smith and 50kg flat press on the smith!! So super chuffed with that today!! alsooooooo 9 BLOODY WEEKS OUT!! I am sooooooo excited about this!! Cant wait to take you all on my journey to the arnolds xx

Instagram - @rheagpt

[Rhea Gayle]

Good morning everyone!! So today is Rest day again!! Utilising ever moment of it hahah!! Always feel a bit broken after legs/pull! However I checked in yesterday and things are on track we have made some diet changes as we are now approaching 9 WEEKS OUT OF THE ARNOLD CLASSIC OHIO ????????

Instagram - @rheagpt

[Rhea Gayle]

Hey Joseph,

If things aren’t shifting then you may not actually be in a deficit! Also if you aren’t tracking food on rest days this could also be a reason you may be consuming more than you know x

Instagram - @rheagpt

[Rhea Gayle]

Quads/Abs
ALL Rep Ranges 6-8 Reps.
Leg Extensions – 3 sets – 2 second squeeze at the top holding the rep
Squats – bar up high on your traps, chest up and high too, feet shoulder width) – 5 sets
Leg Press – feet low and close together – 3 sets
Hack Squat – normal foot placement – 3 sets – you should be getting stuck at the bottom on this – on the last set do a drop set
Rope Crunch – 3 sets of 20-25 reps(no need for heavy weight on this but you still hit failure at a high higher rep range)
Hanging Leg Raises – 3 sets to failure

_________________________________________

LouisMoylan

How are you finding your training split and recovery?[/quote]
Hey Rhea Gayle IFBB Pro. I am so honoured that you’ve taken the time to read my log! Fully star struck! I’m loving the new routine and to be honest recovery hasn’t been optimal lately however, I haven’t not been sleeping well and I’ve been a bit ill of late so not been eating all of my nutrition! So Over the next few weeks I will try and get everything in order and then I can give Justin feedback on the recovery from the training in diet!

_________________________________________

LouisMoylan

[/quote]
The pleasure is mine! Training looks intense and different to most which is interesting to see!

Yes so many factors can affect recovery! Do you take anything or do anything to aid sleep??

Instagram - @rheagpt

[Rhea Gayle]

HAPPY NEW YEAR ???? I hope every has an amazing day today!! New year, fresh start, new goals!!

Today I’m training at Kings gym! I’m training legs/pull!! I also checked in today with the bosses! We are coming up to 9 weeks out of the Arnold’s!! I can’t wait!! I am also thinking about heading to the states in 2 weeks time for 2 weeks while on prep! Just to have some intense time training and time to chill! I get very stressed easily and it affects my body drastically, so I think having 2 weeks away to focus and have a clear mind will help xx

Instagram - @rheagpt

[Rhea Gayle]

I agree with with everyone!! Prime position now to be pushing up calories!

It’s the thought of pushing up that holds a lot of people back but it’s necessary to make changes and grow!

And as Hilly said if it gets to a point where you feel uncomfortable while pushing up then you can always do mini cut and then go again x

Instagram - @rheagpt

[Rhea Gayle]

Happy New Year’s Eve everyone!! 2020 is 1 sleep away!! I have my goals set!!????
Today was rest day and took full advantage of that before hitting legs/pull tomorrow ????✨ start the year as I mean to go on hehe xx

Instagram - @rheagpt

[Rhea Gayle]

Quads/Abs
ALL Rep Ranges 6-8 Reps.
Leg Extensions – 3 sets – 2 second squeeze at the top holding the rep
Squats – bar up high on your traps, chest up and high too, feet shoulder width) – 5 sets
Leg Press – feet low and close together – 3 sets
Hack Squat – normal foot placement – 3 sets – you should be getting stuck at the bottom on this – on the last set do a drop set
Rope Crunch – 3 sets of 20-25 reps(no need for heavy weight on this but you still hit failure at a high higher rep range)
Hanging Leg Raises – 3 sets to failure

_________________________________________

LouisMoylan

How are you finding your training split and recovery?

Instagram - @rheagpt

[Rhea Gayle]

Hey Hermann,

Really good to see your offseason is going well! When do you think you will start to prep for the spring season? x

Instagram - @rheagpt

[Rhea Gayle]

I agree, I would get back on plan and into a deficit and then go from there!! Don’t dwell on the weight gain, what’s done is done!! Set them new goals and smash them x

Instagram - @rheagpt

[Rhea Gayle]

Hi Rhea, following on IG and saw you are posing often in Kgym! by yourself? do you follow a kind a regular posing routine? record videos? I mean anybody can do posing freely in King gym anytime!? … AHH already thinking about it! at mine is ok to do some posing but of course it’s not ideal..not big mirror! I think that if I am in a pro space help more with performance! thanks! ❤️✌????

Hey girl!! So yes I literally practice after each and every session! I go over my mandatory poses and also my individual routine!! Yes I record myself so that I can break things down and make them better!! Yes kings has a small posing room that anyone can use ☺️ if you ever need some help with posing just give me a shout x[/quote]
thanks a lot! yes, need to start asap well in advance! I need a kind of mandatory posing time… like training! I m going to call tomorrow Kgym Dalston if it is the same staff as Orpington/Croydon. BC I m based closed and I will get a multi gym membership. Orpington is not included sadly. Croydon yes! focusing on Dalston btw weekly. need to check it w/Corinne! … I m very far from comp…got some posing experience but ahah is never enough! as training! thanks for your help! xx ❤️????????[/quote]
Yes girl honestly even if your show is months away get that posing practice in as early as you can so by comp day you are comfortable x

Instagram - @rheagpt