Kiera
Forum Replies Created
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Nothing to worry about, all that’s happened is that some of the fluid injected has pushed up against a nerve and caused some slight compression – it will dissipate in a few days as the fluid is absorbed.
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Had a mare for todays training session. I was meant to be training squats and legs but when I got to the gym I realised I’d forgot my squat shoes, not the end of the world decided to squat in my deadlift shoes but then set up and went to get my knee sleeves and only had one ?.
I literally refuse to do any quad work without knee sleeves as my knees have played up in the past and are temperamental.
I have to squat this week so will have to turn tomorrows rest day into a squat/leg day and today I hit a BB back workout. I’ve switched todays cardio with tomorrows so I’ve done 40mins today and only 30 tomorrow but I am going to have to do tomorrows session on a non training day diet as I’ve had the majority of my carbs pre workout. Who knew how much knee sleeves could mess up your weekend ?
I’m deadlifting with Larry wheels on Monday so I’m praying my back doesn’t play up too much after squats for that but we shall see.
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Rest day for me today, in for 40 mins of cardio and abs! the lower calorie/ non training day adjustments weren’t too bad but they were accompanied by a pretty busy day so not much time to think about food or eating which is always a bonus haha.
bench and push tomorrow and the weight is going up and over 100kg hopefully by quite a bit but i will document it for you and let you know how it goes tomorrow.
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Acute weight loss for older people has actually shown benefits, so this might not be too much of a worry, it may be alarming because her eating habits have changed so rapidly
What is important though is that her diet is well formulated, because with reduced appetite and calories comes with the increased likihood of mineral and nutrient deficiencies – so input her a very basic low volume diet in cronometer and ensure that her basic nutritional requirements are met.
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Finding the right coach comes down mostly to your personality, are you the type of guy who needs reassurance a lot, so half of the coaching becomes more of a prep talk, or are you a robot who simply needs their weekly adjustment and you can follow it until the next one no issue.
If you are the former then choosing a coach who isn’t incredibly high level might be best for you, as a lot of the high level ones require a lot of autonomy from yourself, and are geared towards people who have one goal in mind – becoming a pro.
See what your personality is like and Gauge what type of clients they coach from their transformation page.
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Update from Calum today, we have moved forward with the plan ‘get shredded’ and have upped cardio and decreased calories.
My split has now changed to 4 training day diet 3 non training day diet as my 5th day of training is an accessory day and one that doesn’t require too much energy.
Cardio has been increased to 40mins on rest day diet days and sticks at 30mins for training days.
Food has come down a bit not too much! just some alterations here and there to assist the cardio but nothing crazy. My coco pops have been replaced with COR which is sad but very necessary as when they decrease they are going to be eaten so quickly they won’t even feel like a meal and i won’t feel satisfied so switching it to COR just adds more density.
I am checking in on Friday so will also upload some check in photos on here too 🙂
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Do whatever makes you feel stable and strong throughout the movement. – some people have a very good natural ability to brace effectively without a belt – others do not. If you can train beltless and not have it hinder progression – great. If you need a belt to do that – also great.
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Rest day for me today, had a really nice day! Busy morning but managed to get out by the pool for a few hours and Max and I actually tried to do some laps. I think we managed 10 before we both got a stitch ?
We decided to hit the gym a little later this evening to do cardio and went for 6pm and it was surprisingly quiet which was really nice.
30 mins of cardio as usual and some abs! Deadlifts tomorrow.
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Awesome push session today, Bench moved so well! my bicep was a little sore and i now know that the day of and the day after training squats leaves my bicep a little worse for wear so future programming i will make sure there is a bench day prior to squat or before it on the same day.
100kg for 3 sets of 3 moved really nicely and i’m very pleasantly surprised with how well my bench is picking up. The rest of push consisted of seated shoulder press, machine shoulder laterals, cable laterals, tricep pushdowns, cable rear delts and glutes. (Cardio is just a given at the end of any session every day at this point).
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Cable stack has greater versatility, and ability to use different attachments. Hoist hasn’t got great reviews from what I’ve seen, the movement and swinging is a bit of a fad and doesn’t lend well to actually being productive.
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CV burn is very good, but be aware that these are to co-Inside on top of a regimented diet and training, they are very inefficient when ran on their own and are the finishing touch.
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Squats and legs for me today.
Took 185kg for 3 pretty speedy singles followed by 160kg for 3 sets of 6. Followed that with a new leg press which is awesome.. I’m pretty sure its the same as the new gymleco leg press Kuba has got in for Ultraflex Rotherham. I tried it in B1 today and it feels amazing, Lock out on it feels incredible so that is going to be my go to quad exhaustion exercise for after squats now. I hit some adductor too and that was it for todays session. Squats really take it out of me more so than deadlifts and i usually spend around an hour doing them. I had 30 mins of stairs after which was lovely .. and tonight we are going out with some friends for Shesha and a chilled Sunday evening which should be nice 🙂
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I’d deffo Focus on getting the minimum amount of Effective sets – for some this may even be just 1 all out set per exercise – in essence taking volume right the way down but maintaining the Load. 4 weeks out from prep all that you need to focus is just maintaining, and that can be achieved by scaling volume right back.
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An accessory day for me today consisted of some shoulder work, glutes, hamstrings and grip, nothing too taxing but really enjoyable and a great pump, finished off with my usual 30 mins of cardio and some abs.
Squats for me tomorrow and i’m hoping for a better session than last time. With the awesome progression of my bench it now seems that sqaut may be my weakest lift. My target for July is not only to walk away with the world title but i would like to achieve some individual world records too! squat and deadlift being very achievable if my back starts to behave.
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Bench today moved so much better! i was expecting the worst to be honest after last session and it playing up the whole way through from warm ups to top sets, however it was well behaved and my bicep actually managed all 3 working sets of 96kg x 10 really well.
It clicked that the reason it could have been pissed last session was because i did squat first and i’ve not done that during recovery. Maybe the squat and squat position irritated my shoulder/bicep and then when i went to bench it was already aggravated. With that in mind i will always bench before squatting which works out fine as it doesn’t tax the same body parts any way.
cardio is still at 30 mins and Calum has decreased the calories on my rest day and meal 1 and 2 on my training day by minor amounts but enough to hopefully see a bigger drop this week 🙂