[Kamara]

Hey what is it you want from training because building muscle in the upper won’t benefit football? Or are you wanting more functional type training instead of bodybuilding style ?

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[Kamara]

Evening all! Early start today had a little road trip to wales to pick up a tractor completed client work on the way ☺️ and trained hams & glutes once I was home, pretty good session nothing crazy but still some progressions

Pretty chilled evening dog walks and watching a new series x

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[Kamara]

Dream sleep 30 mins pre bed

Come off your phone/ laptop 1 hour before bed

Set a nighttime routine – same time each night & the same wake time. Start doing the same things before bed ie reading a book or listening to an audio book/ podcast or using headspace/ sleep relaxation sounds.

I honestly think switching off relaxing before bed is super important

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[Kamara]

I would probably mini cut from here, get yourself into a nice lean position ready to push again

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[Kamara]

Not entirely sure what’s going on, seems a little odd

But standardise your training stop changing things and keep your form during all sets the same. Train to failure and the aim to beat the next session either via weight/ reps or form.

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[Kamara]

I agree with Meg I personally give my clients split leg sessions so quads, hams & glutes then probably a mix of the 2

I also do this myself and have done for sometime I see a very good return splitting front to back with legs

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[Kamara]

Hey guys! Happy Friday! Check in this morning bodyweight at 167. Looking a little tighter despite it being Totm. Check in was pretty good 2nd week off cycle so it’s probably just about leaving my system now. So I know I will flatten off a tad and get a little softer. Strength is holding pretty well.

This morning I did some client work/admin and walked the dogs

Trained push today awesome session took a progression on both my presses – shoulder press & incline. This evening I’ve walked the dogs and then had some down time & an off plan meal with James x

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[Kamara]

Evening all!! Hope you’re all good! Pretty productive day client work / amendments and check ins. Dog walks, admin and house work.

Trained back today with James & Tom as usual awesome session. Progressed on most exercises except my bent over row I matched. X

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[Kamara]

Hey! I would make sure you do plenty of unilateral work, it make take some time for it to catch up but there’s 2 options you have depends how you think about it

You can A) train the weaker side first and match with the stronger side

Or

B) train with the stronger side and aim to match with the weaker side even if a rep or 2 is slightly assisted/ or mainly the negative / rest pause till you match reps

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[Kamara]

Honestly gym equipment doesn’t really dictate how well you can train, I’ve trained in gyms with the best equipment around. And I’ve opted for one that has less equipment but much more suits me environment, timings and distance wise. I’ve still made huge amounts of progress!

It’s how you train not what you have. During lockdown (Covid times) I trained in my garden with super limited equipment and still managed to progress. Not the most ideal situation but it was what it was!

You can do a hell of a lot with some cables, smith machine, dumbbells and barbells alone.
A lot of people look at the negatives.. look at what you can do, look at your options/ alternatives and make it work

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[Kamara]

Hey guys! Bit of a crazy one today lots of client work but I was just battling with my Mac & look all day! Not the most productive day that’s for sure took me 2x as long to get my work done because my Mac was crashing and causing issues due to loom but is what it is. It got done eventually. Today was a rest day very much needed too as my legs are banging today

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[Kamara]

No not at all – tbjp vegan protein is an awesome alternative

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[Kamara]

Chicken, fish, whey iso, mince – Plenty of options

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[Kamara]

I would run a cut now around 8 ish weeks then reverse bringing cals up but keeping bf levels in a good place so you’re in a good spot to start prep in January

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[Kamara]

I would just keep on doing! Keep training hard keep pushing & keep up the good work! It’s all about consistency over time

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