[Kiera]

Rest day for me today – Spent it getting all my food ready to start my cut tomorrow. I was going to wait until after Christmas but then thought why wait, I want to get this cut underway and if I do it now I will be so much further along than if I allow myself to slack all Christmas. I still plan on having Christmas Day off though, can’t say no to a full roast dinner and some Christmas chocolates.

I have started with a new coach ( not being coached for the best part of a year and half) and wanting the accountability moving forward. Cardio is starting off at 30 mins daily with an 8k steps target and food is around 2400 training dats 2100 none training days.

I’m excited to document my cut 🙂

[Kiera]

Glute session today – trained with my Brazilian wellness friend Cynthia and fellow IFBB pro figure friend Kristie and we hit a heavy glute session which was great. The gym was quiet and we trained pretty late so it was nice and cool too. Started off with abductor and worked up to some heavy drop sets, finished off on a 50 rep set to really get the glutes pumped and activated. Split squats were next, we used a not so great smith machine so the exercise was slightly effected but still got a good connection. Cable kick backs after that and finished on smith machine glute bridges working upto 4.5 plates a side.

[Kiera]

Trained around mid day today and took yesterday as a rest day as it was my friends birthday and we went to celebrate at a beach club from 1pm till late. Today we have a top golf this evening so we trained legs earlier.

Hit a really good leg session – did squat machine as my main quad movement and hit 5pps for 4 x 15. The rest of my session looked like adductor, leg extension, split squats, sissy squats, lying hamstring curl.

[Kiera]

Leg day today – It was a really long day, my sleep schedule has had me working/ staying up until 2/3am and then waking up at 9am. It’s been working really well as I am much more productive in the evenings and nothing really starts moving here until 10/11am so it works well. Today I was up at 7am and went to sleep at 3am so didn’t get the best night sleep and I have just sat down at 1am to write my log.. so it has been a long Friday.

Totally worth it though as this morning I went with my friend to pick up her new puppy and spent a few hours with them, we then trained quads later this evening and leg day looked like:

leg extension, adductor, leg press, split squats, hamstring curl (seated), hamstring curl (standing).

[Kiera]

Rest day today, caught up on a lot of work, went and got my nails done, walked the dog and did some house work and then this evening we went to a theatre production which was awesome – Tomorrow I have a really busy day but plan to train legs with 2 friends in the evening. It’s also the 1st December tomorrow so officially Christmas.

[Kiera]

Yes something like stated above – with the addition of fruit with fructose in will work best at replenishing glycogen stores

[Kiera]

Back and shoulder session today started off with smith machine shoulder press working upto 20kg a side, followed by side laterals done on the cables, seated shoulder press machine, lat pull down, single arm seated row and double arm cable rear delts.

I am only training upper body once a week as I don’t want to grow my upper that much but still enjoy training it and want to keep some definition for when I next cut.

[Kiera]

Trained glutes today with 2 friends, was meant to be back and shoulders but we switched it round so we could all train.

Probably wasn’t the wisest decision as we went pretty hard on legs yesterday and hammered the split squats but it was a good session and will definitely be doing upper followed by a rest day Thursday.

We hit: abductor, smith machine hip thrusts, single leg smith machine kick backs and cable kick backs. We threw a large amount of rep work in and a few drop sets too.

Was a great session overall.

[Kiera]

Bullion are decent I’ve used them before too

[Kiera]

Upper session today focusing on shoulders and back, last session I tried some new pieces of equipment and different exercises and now think I have a solid upper routine I can progress nicely on.

Dumbbell Shoulder press

Dumbell lateral raises

Dumbell Rear delts

Lat pull down machine

Single arm lat pull down

chest supported row

[Kiera]

Awesome glute session today – tried a few new exercises and they felt awesome!

Started off with abductor which is is always a great exercise to get your glutes activated and warm.

Then moved onto split squats which are I moved upto 80kg for a top set of 10.

After that we decided to do hip thrusts on the smith machine which were great. I got a great connection at the top of the glute drive even more so than on the glute drive machine.

After that we did kick backs on the smith followed by ankle kickbacks on the cables.

Was a full glute session today and really felt the pump.

[Kiera]

hamstrings from yesterday so was pretty sore going into todays quad session. I might need to take a look at my split and workout how to manage it better as my recovery isn’t amazing especially as I have been natural for over a year now and it’s only been a few weeks back into training since a long break.

I’m also trying new exercises which my body isn’t used to and I’m loving it but it’s taking a while for my body to get used to.

Tomorrow might be a rest day for me as we have friends visiting from the uk and tomorrow is our friends birthday. We’re going to spend the day with them which might involve training but might not.

[Kiera]

Awesome glute session today – really went for it and left feeling great and knackered. Split squats were our staple exercise today – the exercise we put the most energy into and look at it as our main ‘glute’ exercise. This alternates between split squats and glute Bridges but I rarely will do both together unless one is purely for reps/ lower weight.

Working on getting split squats up-to a considerable weight over the next few months. And getting 7PP a side for a set of 10 on glute bridges.

[Kiera]

Back at it with a quad day today started off with a grusume double drop set on leg extension followed by adductor, squats, hack squats, single leg hip press and some stretching.

I have been focusing on the 12 rep rep range and sneaking the weights up each week, this week I hit 120kg for 3 sets 12 for nice form.

[Kiera]

Rest day today and very much needed after switching over to split squats yesterday. I already ached a lot going into yesterday’s glute/hamstring day from training quads the day before and I really had to warm up on split squats as I was feeling very tight at the bottom of the movement.

Can definitely tell they did a good job, now just need to keep them in every glute session and progress the weight to something pretty substantial.

We are off to the cinema to see the new Hunger Games tonight and I am super excited as I was the biggest hunger games fan as a kid. I will be having some nachos with this film and enjoying it with a large Diet Coke, but back on track with my meal prep tomorrow 🙂 Hope everyone has a great weekend!