[Kamara]

Before going into depth with resistance profiles I would make sure your form and execution of these exercises are bang on and also get nice a strong on all movements. Possibly play around by adding some more frequency if you’ve never tried that before? And play about with volume

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[Kamara]

T4 is something I add from the beginning of diet, t3 will add when needed dosing wise always super careful as too high t3 can make some people very flat and stringy and it’s hard to come back from

You can also take t4/t3 at the same time as clen yohimbine & gh no problem

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[Kamara]

Evening all so rest day today for me it’s usually hamstring and glutes but obviously I’m still resting my hamstring for now I do think a lighter quad session on Tuesday is doable and possibly a slight amount of hams just pumping a bit of blood there with super light weight should actually help too. Early start to cover any client admin/ reply’s etc before walking the dogs and packing the cows/ van up for the show today.

Had an awesome day at honley show come away with a 1st & 3rd which is lovely nice little warm up show before the Yorkshire in 2 weeks time. This afternoon caught up and anything else work wise and then walked the dogs and had a chilled one with an off plan meal x

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[Kamara]

I agree with Alison here that’s quite a high dose for an amateur bikini competitor. Personally for bikini girls I tend to have my clients run cycles off season when they can actually grow and then prep wise 4ish weeks before their show but a lot lower doses than you’ve stated.

If you have any physique pics we can advise some more

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[Kamara]

Hey guys busy ass day today!!

Client check ins & 2 calls. Then some admin work before washing the cows ahead of a show tomorrow. I then trained push this afternoon. Session was pretty decent my usually incline press has been swapped as the gym has sold it and bought new so I got to try out the new incline and set some numbers it felt lovely so I’m excited to see how strong I can get on this.

This evening I’ve walked the dogs prepped food for tomorrow and watched some of my series x

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[Kamara]

Are you taking pre workouts? Sometimes if I have too much caffeine I struggle to focus in my sessions so I have to limit caffeine

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[Kamara]

Evening guys! Hammy isn’t any worse today which is a good sign I’ve still been super careful and cautious but the bruise looks unchanged so hopefully means it’s starting to repair already. It’s not painful during daily walking about and movement. I’ve not yet loaded it I think I’m gonna wait till Tuesday before loading a little depending on feel.

Today been a busy day altogether about 4 hours of client calls and then also check ins and some errands/ admin.

This evening I trained back – minus my hinge that I usually do. Had a really good session felt really good adding some tweaks that hilly helped with last weekend. Then this evening I’ve chilled and watched a podcast x

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[Kamara]

Hey! As rich says rdl is an option if pulling from the floor is a problem.

does it need to be a density day? Or can you get the same benefit from hinging on a different day so you’re not doing a lot of spinal loading in one session?

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[Kamara]

Hey have you got any photos so we can see what body parts need more of a focus so we can advise correctly ☺️

I also would say from past experience personally and with clients I’ve never needed to really change my split just changed exercise selection and volume

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[Kamara]

Evening all! Another rest day today for me, some light steps and lots of client work I tried to break up my work as much as possible with some movement/ steps as sitting on my hammy for long periods is uncomfortable so I’ve been icing and then walking about then working and repeat pretty much all day haha! Very busy day with client work all in all x

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[Kamara]

Hey guys hope you’re all good! Busy day of client work as usual then decided to rest today as I’ve got a slight tear/ pull in my hamstring not entirely sure how I’ve done it but I know it won’t take long to recover but just the safe option to rest it today. So it’s been a feet up kinda chill evening allowing it to recover x

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[Kamara]

You could just take it all before you go so you don’t need to worry or pack it in your checked luggage

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[Kamara]

Your thyroid gland sits just below your Adams apple. Could be a few things best thing to do here is go see your gp

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[Kamara]

I agree with hilly here not much else we can add or say here. If you have any concerns go see your GP

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[Kamara]

Hey guys! Hope you’re all good! Busy day for me client work this morning then some work on the yard in the sun it was nice but a long day. Pull session this evening had a good workout but felt tired from the sun early bed for me tonight I am shattered.

Hope you all managed to grab a T-shirt or 2 from the new drop or sale x

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