Kiera
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I’d look to add in one compound more first, before doing 2 at the same time.
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Headed over to the the Dungeon Gym today to hit a sqaut session. Worked up to 140kg (4×6) with a nice controlled eccentric. After that i went onto hack squat (banded) 3pps – 3×8 3 second eccentrics. I followed the rest of the session with adductor, leg extension and then split squats to finish off.
Squats were actually a little harder than i thought they were going to be but it has been a lot while since i loaded up the plates so i can’t be too surprised.
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Got back and in for 3am last night. It was a long 72 hours but such a beautiful and I’m so glad to have been able to be apart of it. Today was rough, I didn’t want to waste the day so was up at 8am and fuelled my day with coffee to get me through it. It’s been really productive day and went to the gym around 4pm. Trained my second ever bench session accompanied by a shoulder press exercise and a tricep exercise too. Finished the rest of the session off with some glutes – abductor, glute bridges and kick backs
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Whichever you choose, just take your time with it, sensible progressions, and you will improve.
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Busy 2 days for me! My best friend got married yesterday and I was a bridesmaid so it was a long long day but so beautiful and magical. It was such a lovely time and I of course didn’t train for the two days I was here. I travel back to dubai today so it literally has been a flying 3 day visit and back into routine tomorrow.
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A day of flying today – was up at 4:30 and shortly landing in Glasgow. It’s my friends wedding on Friday and I am bridesmaid so I’ve traveled back to the uk for a few days and I’m so excited for her. We might get a session in today. My flight was delayed by an hour but still here is into Glasgow for 1/2pm so depending on this afternoon I might be able to smash out a glutes and hamstring session.
I have trained 3 days in a row though so it not the end of the world if I don’t train today – I won’t be training on Friday or Saturday though which is why I’d like to.
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Great session today – it was my first deadlift session back and it went smoothly. 160kg for 5 sets of 5. Nothing crazy but also enough to gas me out by set 5. It was very humbling but I also got such a buss from being back lifting the bar.
I definitely have 200kgs + in me right now but injury prevention is the main thing and I do not want to rush into things so slow progression is the way forward for the next few months.
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My god, my chest is in BITS from benching yesterday. It’s very fair to say I am back to square one with it but that’s perfectly fine. Ready to rebuild from the ground up.
Trained quads today and me and my friend Kristie (another Pro) put our friend Max through his paces. He did very well to keep up but I think he was massively humbled in the process haha.
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Unless you’re powerlifting I wouldn’t care about grip strength, just use straps
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We headed to the dubai pro show today – we’ve got a busy few days but our friend Joe was competing in the amateur show so we went to support. It has been a very long day. We got there at 10.30am and he didn’t get his results/finals until 7pm – there was also a pro show after the amateur show but we decided to head out, get some food and go and train. We also couldn’t leave the dog for much longer. Bit bummed as the line up especially for classic physique was stacked. However we’re back now and watching them on our TV.
Had a very humbling first bench session back. So much so that bringing a fork to my mouth is pretty tough this evening so I can’t wait for how I’m going to feel tomorrow 😂
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There is no point of no return, indeed the studies are very promising in restoring htpa function. It just requires an often meticulous and lengthy pct protocol, and sometimes repeat ones as well
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Most athletes here pause under load at the stretch portion of the lift in a lot of exercises, using correct tempo means that they’re often stretching under load anyway as a result
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I have had a really busy few days but had a wicked glute workout this morning. It has been super hot here the last few days and I was literally dripping in the gym whilst training today! I hit abductor, seated hamstring curl. split squats (glute focused), glute bridges (hip thrusts) 6 plates a side for 3×8 reps, standing hamstrings to finish off.
We then went out with my good friend to celebrate her birthday, we went to a really nice all you can eat meat/steak house and went to the cinema after.
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Late night last night so the day was pushed back slightly but still has been a productive one and I headed to the gym to train quads around 4pm. I decided to get back to some decent weighted squats and try and retain some of that strength whilst I cut down. I hit 140kg for 4 sets 6 which felt heavy ish but good – could have gone heavier but no point in risking injury.
I also tried out a new M torture squat machine and it is flipping amazing – such a nice ROM, feeling and just fries the quads. I am really excited to use it in my regular quad training days.
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What mg/ml is the product?