[Kiera]

Great glute session tonight – hit a late session again and it was nice a cool and quiet. Trained glutes but my foot has started playing up again which is really frustrating. It was fractured in 5 places back In may and hasn’t fully healed despite having 3/4 weeks rest and recovery.

It seems to really flair up on the hip thrust machine where my foot is being pushed down and forward so today we switched them out for glute focused split squats which were great.

Glute workout:

Abductor

Smith machine Split squats

Smith machine single step ups

Glute kick backs

Hyper extensions

Lying hamstring curl

[Kiera]

Leg session today at Dungeon – We didn’t get to train until 8pm so it was a late session and luckily was training with someone so we could push each other through! After a good warm up on leg extension we were both a lot more motivated and into the session – followed leg extension with adductor, squats, hack squats and split squats.

[Kiera]

Have you got a glucose monitor to see if it’s high throughout the day. Hba1c takes into account blood sugar over a long period of time – and might not have had chance to change much if your blood sugar levels started to drop significantly later on during the mini cut

[Kiera]

I took today as a rest day as my body has been super sore the last few days from hitting both back, glutes and upper pretty hard. I have a big leg session tomorrow over at dungeon gym which has an amazing hack sqaut and smith machine. Perfect for an all out squad focused day.

[Kiera]

Upper day today – started with bench 5×5 and then moved onto machine shoulder press, tricep press machine, dumbbell lateral raises and dumbbell rear delts. After doing 4 sets on the machine shoulder press I decided that next session I will move my shoulder press to a dumbbell shoulder press as I find them more challenging and more fun. I have been stretching a lot more post training too trying to work on my flexibility and splits and sometimes in the morning too, it’s only been a short while but I have already seen a significant improvement.

[Kiera]

No issues as it’s just synthetic LH, just be wary of e2 sides as it can increase a lot whilst on hcg

[Kiera]

You don’t have time really to do a meaningful diet break so your only option is to push hard for 4 weeks even if it’s not the most optimal way if it was a longer diet

[Kiera]

Deadlift and glutes day today – and it was a very hard session. It’s been a very long day and we didn’t get to the gym until 7.30pm but luckily I was training with a friend which picked my energy up and ended up having a pretty smooth session. Starting off with deadlifts and working up to 170kg today for 4sets, moving easily and looking nice. Then moved onto glute bridges, abductor and 2 different types of cable kick backs. I love training glutes after deadlifts.

[Kiera]

Yesterday was a great day, it was a rest day for me and it was also my friends birthday. We went to a brunch which started at 12 and finished at 5pm, I then came home and caught up on some work and then we went out in the evening to celebrate some more with some more people who couldn’t join for the day event. It was a really nice day and I had a lot of fun, tomorrow I am back on Legs.

[Kiera]

Yep if it doesn’t mix well just warm the syringe is a good idea too

[Kiera]

New meal Prep arrived today – I have ordered quite a few different meals to try over the next few days to see which are my favourite. For me it Is important to eat food I like the taste of for me to stick to a diet and stay on track. That doesn’t mean it’s not healthy food, it always is but usually means it has good flavour to it and is good quality.

I have 3 chicken meals and 3 beef meals to try, plus a shrimp and salmon one. I don’t plan on cutting, I am planning on recouping, staying a healthy body fat whilst gaining strength and avoiding injury and overall recomping.

[Kiera]

Great leg session today – I trained quite a bit later in the evening and it was great, no traffic and very few people in the gym. It might be my new favourite time to train. Hit a leg session today, started off on adductor then moved onto leg extension, squat machine, hack squat, single leg hip press, hamstrings.

Was a great high volume session, got a great pump and the machines are starting to feel normal again now. Ready to add some more weight.

[Kiera]

All depends on how deep the grooves are in the muscle fibres in how easily they are visible when lean. People with deep grooves will easily see then, shallow grooves will be harder

[Kiera]

Was meant to hit a Squat/leg day today but we ran into some car trouble and ended up having to take the car in for two new tyres which effected our workout time. I switched my days around and instead trained an accessory day as we were a little pressed for time. Had a great session none the less and hit some accessory back, adductor, hamstrings and triceps.

[Kiera]

Rest day for me today, the weather has cooled down massively so we went for a really long walk along the canal this morning which was so nice,. this month and next are my favourites months here in terms of heat.

Tomorrow I’ve got a hefty squat/leg day which im looking forward to, moving the weights up a bit.