[Kiera]

Great session today, I started back with squats. Foot felt good, a little pissed by my 4th set so I listened to it and cut the set short by a few reps. Focused on safety squat bar and hit 100kg for 3x 12 and 1 x 8. They felt hard. Really hard, I probably haven’t squatted in over a month and haven’t pushed a significant weight in that time either. I expect the strength to come back nicely now that I am on top of training again.

Still need to be a bit cations to not piss on my foot as it’s still healing and I don’t want any more setbacks. So although I can push forward with my training I will keep an eye on how my foot is faring after each session.

[Kiera]

It was so hot today, 44 degrees and everywhere apart from our apartment was boiling. You can hardly stand out side for a few minutes now, it’s the first summer we have braved sticking it out here. Last year we went back to the U.K. for the whole of July and august but this year we have our dog so can’t do that.

Trained some shoulders, hamstrings and AB’s today. Nothing crazy, was a lighter session but felt good. Tomorrow I have a big quad session.

[Kiera]

I wouldn’t add an oral, as those hinder appetite a lot and you’d struggle to gain

[Kiera]

Well today was an interesting day! Max and I were completely unaware that Dubai as well as all muslims are celebrating Eid Mubarak, which essentially is their Christmas. With that being said everything was closed including the gyms so we traveled all the way to the new gym we have been going to which is a good 30 min drive for us for it to be shut today, as well as a lot of delivery services not running today to haha. We ended up having a very quiet day and tomorrow will have to train at Binous as they will be one of the few gyms open tomorrow. (tomorrow Is equivalent to our Boxing Day where most things are still closed). On a plus note my foot is a lot better, over the last 48hours it has improved massively so I am hoping to start up squatting tomorrow.

[Kiera]

Good legs session today, trained again at the dungeon gym and it was so quiet and airconned. Perfect environment to get your session done well and undisturbed.

My session was still lighter than usual as my foot is still on the mend but I was able to go heavier on leg press.

Leg curl seated

Leg curl lying

Adductor

Leg press

Pendulum

Leg extension.

Single arm laterals (with dumbbells).

[Kiera]

Another lower body session today – foot feeling the same as yesterday, sore in the morning and progressively gets better throughout the day and then gets sore in the evening again due to being on it all day.

I got a fairly good lower body session in today though and hit 3pps on leg press for 3 x 15 reps. My stance was higher than usual so I could push through my heels more and take the pressure off the balls of my feet. It worked pretty well and had minimal pain so will continue with similar weights for the next few sessions and change my rep ranges slightly. I also did glute drive today with my heels taking the most of the drive and that was also really good. All in all I was able to get a pretty solid workout in.

[Kiera]

Test and primo is the least impactful generally on bloodwork, however masteron is also a good choice, if primo is cost prohibitive or you can’t get access to a reputable seller of legit primo.

Can’t go wrong with either option. And staying at 500mg pw and under total weekly dosage at max in your push up phases is more than enough to facilitate the progression you want

[Kiera]

I’ve found that with people such as yourselves setting a basic goal of 10k steps a day makes a huge difference to begin with and is a relatively simple target.

[Kiera]

Aching today after a proper workout yesterday, was able to train a variation of quads, hammies and glutes and also tried out a few new pieces of equipment at the new gym. Decided to rest today and make sure I am giving my foot enough time to mend and not head back into training full force. Luckily yesterday didn’t have a bad effect on it and it does seem to be a bit better today, I can only tell from how it feels to walk on it and when I slightly apply pressure on it bare foot. About 5 days ago I couldn’t apply pressure on it in a shoe and now I can nearly put my whole weight on it bare foot so it is on the mend.

[Kiera]

I decided to train without my boot today – I still wore it to the gym but once I got there I took it off and switched it for a tight fitting flat shoe. I am glad I did because I was able to do so much more. It was also a lot easier to the same exercises I did with the cast on the other with it off and I felt no pain.

Todays work out was a little bit of everything as I wanted to also try some of the new machines while i can’t lift heavy I could try them out for reps and see if I liked the movement.

I tried the new pendulum by predator strength and it was amazing. I really am not a fan of pendulum machines as they usually really hurt my knees but this one feels amazing!

[Kiera]

Despite not having an amazing session yesterday i definitely felt it today, doing a lighter session but a much higher rep range hit differently.

Today I managed to try out my new concept 2 rower. I love rowing, great full body cardio option and a brilliant fat burner, granted it’s very taxing so not the best option in the depths of prep but is one of the few cardio pieces that can build muscle whilst losing weight. I did a steady 20 mins on it followed by some hanging leg raises.

Tomorrow I’m going to reattempt glutes and see how it goes.

[Kiera]

The hydraulic lift on it actually makes it somewhat usable / just set it to whatever angle feels best on your knees imo.

[Kiera]

First session training in my boot/cast today, it wasn’t great but I also wasn’t expecting it to be.

We went to a quieter gym so I could avoid people/questions and the unwanted attention that comes with training at B1. Today I knew I would need to try out a lot of exercises and most of them wouldn’t work out for me so I wanted to do it in a quieter, undisturbed environment.

I was able to do:

Leg extension, lying hamstring curl, seated hamstring curl, abductor, adductor, a single leg leg press (after a fashion) and a DIY glute kick back on the cables. I also trained some shoulder laterals.

[Kiera]

(Yesterdays post that wouldn’t upload)

So I took myself to hospital late last night for a scan on my foot as it had swollen 3x the size it was before going away for the weekend. It turns out I have a stress fracture and 2 broken toes. Honestly, I don’t know how I didn’t realise it as it wasn’t due to a high impact injury just what felt like a bad foot strain and a night out in heels followed by a few days of moving apartments and moving furniture.

I have been given a big boot (a bit like a cast but removable) to wear for 2 weeks. I haven’t been given the go ahead to train but I’ll take that on the chin and if I can train whilst wearing the boot then I will do. I will mainly focus on single leg exercises so my balance isn’t off.

[Kiera]

High recommend slow eccentric heel elevated single leg squats – to help realign the fibres which have not healed correctly