Kiera
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Great bench session today – finally starting to enjoy the movement again and getting back into the grove of it.
70kg moving really nicely for working sets and I have 0 pain in my shoulder or bicep. I’m also enjoying training upper body again as it’s been over a year since I have done any upper body work.
The process of strengthening my upper to what is was is going to be a long one but it’s exciting.
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Yeah the only way is to get a coach really who you can trust in his view, and you can then take a step back from self analysis
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I’ve found it works best when injected as close to the source of pain as possible
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Has been a great few days watching the Olympia and being able to cheer for members of the TBJP who all did so so well up there on stage, Rhea being one of them and Michaela being the other. Very grateful to be able to call them my team mates and what an awesome team we have.
Today I started my grip work which is never fun but needs to be done – hoop hangs are the first on the list with 1 minute BW hangs to start followed by weighted vest hangs working up in minutes over time. I then have actual deadlifts, the first set of every deadlift day will be done with hands and not grips just to toughen them up and get them used to the bar and the weight. Following that I am going to be doing rack holds with a heavy load to get used to holding very heavy weights for a set period of time.
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Rest day for me today, I got a lot of work done, walked the dog, took the car to have its MOT and enjoyed a really nice meal at our favourite restaurant Oriental. I am back training legs again tomorrow, they have pretty bad DOM’s from Mondays session so may switch out squats for smith squats or the squat machine if they still feel bad tomorrow.
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You can always try the nair/veet version that is intended for sensitive skin – that works well for those that have reacted badly to the standard version
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Glutes day today, haven’t hit glutes in a few weeks and it was good to get a pump back in them and hit them hard again. Started with glute bridges and went unto 4 plates a side, followed by glute cable kick backs, abductor, split squats, standing hamstring curl and nordic curl.
It was a great session and now that the weather has gotten so much cooler it’s much more enjoyable to actually train during the day.
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The upper training days are back!
Started the session pretty strong on bench hitting 70kg x 4×5 which considering I’ve had 2 weeks off and prior to that only trained bench 3x. I am very happy with that – followed with seated shoulder press, lateral raises, tricep push down and dips.
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First session back in the gym in what feels like forever but I’m glad I left it a few days for this illness to shift a large amount. In fairness I could have done with a few more days but my mental health was getting a bit wobbles as I’m sure many of you can relate, when you’re out of the gym and routine you start to feel a bit shit. So I started with a pretty tame quad focused day.
Hit 100kg for 4×10 squats followed by the Squat machine, sissy squats, leg extension, adductor.
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Start off incredibly light and very slowly increase the weight, a reverse hyper extension is also excellent for helping with all sorts of lower back issues too
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Still no training for me today which was a good shout as I’m still not 100% and I judged my recovery pretty spot on. I think tomorrow I will be well enough to get back into training and start off with a squat/leg day. My split moving forward is going to be a little different as I will be focusing on my 3 compounds squat, bench and deadlift with some legs, glutes and upper body (mainly shoulder) thrown into the mix to keep a well balanced physique.
First session squats and quads, followed by bench and upper, deadlifts and glutes repeat. I plan to train 5/6x a week.
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Hey guys, it’s been a few days since I posted and that’s because I have been super sick since getting back from Mexico. Not to mention trying to re adjust to the 9 hour time difference has been awful and my sleeping pattern is still out of whack. I am waking up at 3am in the morning still and staying awake, hopefully that will return to normal soon.
I have missed training, but I can happily say that I am done with traveling for a good 4 months now so I can enjoy some unbroken training and get into a really nice routine. I have had a sinus infection which still hasn’t shifted so I am going to give myself till Monday before I start training again – I think my body needs one more day of full rest and then I can start the week off fresh.
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1/3 of the way through our travels home. We’ve done the 2 hour drive from tulum to cancun and caught our first 3 hour flight from cancun to Newark and now we are waiting to catch our main 14 hour flight from Newark to Dubai. It’s a hell of a lot of travelling and something I will not be doing again any time soon. We also have no plans to travel now until march which gives us a really nice break -around 4 months without travelling.
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Nearly at the end of our trip in tulum. It’s been a great time and we have walked and explored loads. Yesterday alone we did 33k steps alone and was knackered by the evening. We went to the gym 3 times since being here and plan to go again tomorrow before heading back to Dubai.
The gyms are amazing here, but I’m able to do enough to get by.
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Do what makes you happy, but if you decide to continue, you’d want to do fairly rigorous Heath checks to catch anything early