[Kiera]

Rest day for me today, went to do cardio and abs at 3pm this afternoon and had a walk around the near by mall. I picked up some more bowls and plates because now that both max and I are eating 5/6 times a m day we don’t have enough ?

I’ve only had 3 of my 5 meals but so far they’ve been nice and not anything to complain about. Weight was slightly increased from yesterday but although we are taking weight every day we are basing it on a weekly average drop.

I have also introduced PED’s (primo running at 15mg daily) for 6 week cycle and GH so that could be a huge indication as to why weight hasn’t moved too much this week.

I take visuals every week so will be great to see the changes in my physique physically as well as on the scales.

[Kiera]

So id analyse where in the lift you’re failing – are you failing at lockout? Then perhaps maybe some Board benches

If it’s at the initial off the chest Motion then deffo think about long pauses or chest level rack starts.

There are loads of ways to break through a bench plateau you firstly need to figure out what point is your weakest and go from there.

[Kiera]

Second day on my new plan today and really loving my training day diet, get to try out my rest day diet tomorrow which is 500 calories less but have some pretty nice meals in there still including steak, prawns and salmon ?I love meat and fish so i find cutting pretty easy for the first 2/3 months.

Headed over to Strong Gym HQ today which is an awesome strength based gym here, they have all the competitive powerlifting equipment upto the standard of meet equipment! i also used their eleiko bench today to do some rehab and something weird happened. I got to 45kg with 0 pain what so ever. So i put on 50kg, then 55kg,60kg no pain!! I have come to the conclusion that the bench ive been using at B1 is so narrow and unsupportive that it doesn’t come under my lats or support my shoulders at all, its not a proper powerlifting bench and has been affecting my shoulder even more. The problem obviously is still there but but hasnt been getting the support when using the narrow bench, by not having the stability of the bench it will have been exaggerating the issue more so my front delt and bicep have been stabilising it causing a bigger issue.

All in all it’s great news it means that my injury isnt as bad as i thought. I will still need to rehab it and address the issue as there is still an issue there. If my shoulder was properly functional i would probably get away with benching on the narrow bench. But this is good news so i’m really happy about that 🙂

[Kiera]

His log documents it quite well, I believe he went in with rehab like a day or two after, with a very light resistance band around the thigh contracting against it to stimulate blood flow to start.

[Kiera]

New diet today and new cardio schedule, everything sent through for my cut and journey to world number 1 in the 67s weight class.

I attached some pics of todays training day food. My 4th and 5th meal were combined as I didn’t have breakfast until 9:30am as I needed to get egg whites and didn’t get the plan till this morning but usually I would have the salmon and prawns separately.

Cardio has been upped to 25 mins daily on the stair master. Pretty steady state with HR Around 135 which is going to be fun ?

Todays session was chest and shoulders and as I benched yesterday during my shoulder rehab so left that today. Focusing on the prime over head seated shoulder press as my main strength builder as it doesn’t hurt. Also trained lateral delts, rear delts, triceps and glutes.

[Kiera]

I’d do something like a split squat personally – those destroy your quads. There’s also plenty of variations of squat you can do such as pin squats, or even completely changing the tempo. – these will all provide an adequately different stimulus.

[Kiera]

I told you guys a few days back that my claim for my MRI with contrast had been accepted. However today I was informed that they have only accepted the MRI and have rejected the contrast… I don’t know why and There is definitely no more convincing them so first thing would be to go to the dubai insurance authority to complain about them but I just want to know what’s up with my shoulder so I have asked if it’s possible to pay for the contrast on top of the MRI which has been approved… fingers crossed there isn’t something wrong with that but I wouldn’t be surprised at this point.

I’m so glad I have been actively rehabbing it and and training push movements that don’t hinder it so I can keep some strength while letting it recover. There had definitely been some improvement made as I can now bench 45kg pain free. Where as 10 days ago I couldn’t bench the bar without feeling something. So that’s a pretty big improvement in such a short space of time which makes me very optimistic.

Currently sat getting the IV drip I mentioned in yesterdays log, I’m not a huge fan of needles so the longer it’s in my arm for the more I’m getting a little freaked out ? but will 100% be worth it.

Squats and legs went well today, cardio is easy and happy to see my cardio vascular insurance is getting better by the week. Tomorrow is a chest and shoulders day for me and hopefully start my new diet from Calum if everything arrives in time.

[Kiera]

It can sometimes take more than a few days, from experience give it at least a week and assess it after that. I’ve jumped back into training too soon and have prolonged the healing before.

[Kiera]

Rest Day for me today, My lower back is feeling awesome after deadlifting so all the warming up and stretching is really helping.

I received a message today from a Dr here called Dr Sasani, he reached out to me and asked if i wanted a Glutathione IV free of charge if in return i would take part in his youtube video tomorrow at B1. Of course i said yes to this as i will be at the gym anyway and i have wanted to try it for a little while i just had to go for an allergy blood test this morning for it and thats it 🙂 I went to the gym after that to get my cardio in and had a rest from shoulder rehab and abs today.

Tomorrow should be a fun day, i should receive my program from Calum and will be training legs.

[Kiera]

Mostly likely just a minor strain, nothing much you can do apart from potentially a heat pad, not aggravate it for a few days via training and wait for the strain to heal.

[Kiera]

Finally in a very early routine and loving it. It’s taken a little while as we did a week of waking up at 6:30am and sleeping for 10:30pm and now we have been in a fixed routine of waking up at 6am and getting to sleep for 10/10:30pm. Its so much more productive, most work is done but 11am and then we get to train and be back for late afternoon. I much prefer to and love the routine.

Today was a chest and shoulder day. I think I mentioned previously I’ve started shoulder rehab prematurely. Despite maybe needing surgery I thought I’d get a head start, so did some very light bench press, shoulder rehab and stretching, lateral raises, seated prime overhead press, tricep push down, rear delts, glutes and cardio.

[Kiera]

You’re blessed on this site with the ability to have everyone’s logs with their diets ect all written down on their page – I’d deffo have a look at a few different athletes logs to help see what sorts of foods they are using.

[Kiera]

Happy Friday!

Deadlifts for me today, followed by abs, cardio and shoulder rehab.

My deadlift sessions have been made painfully long now by the fact i now warm up and stretch my lower back before getting into the movement. Some light hyper extensions using body weight then 20kg for a few controlled reps/sets, a few lower back stretches and then this one movement that can only be explained as a pug rubbing his butt along the carpet?The only name it has been given is ‘butt walks’ and its exactly that. The worst part about it is it’s amazing for for lower back pain and pelvis stimulation but you should see the looks i got in the gym today whilst do it ?Any way they have worked because my Piriformis and lower back stayed happy though out the session and is still feeling good now.

Cardio is still 20 minutes and after my initial 1.5kg drop, i went back up 0.4kg and have stayed at that point for the last few days! I start my plan with Calum on Monday and will update you on that when i receive it all. I love waiting for a new diet/cardio plan from a coach i find is so so exciting haha.

[Kiera]

Could be a huge number of things – a potential bulging disk impinging some nerves after leg day compression – similarly it could just be minor soft tissue damage and straining of the ligaments. I’d definitely go and ask a physio for some further clarification on what it might be

[Kiera]

Rest day for me today – cardio done this morning as well as some more active rehab on my shoulder.

We are going to watch ‘The batman’ in the cinema here and then go for shisha afterwards, we are both cutting now but can still enjoy our down time 🙂 I have got deadlifts and squats left for the rest of this week as well as some more shoulder rehab, cardio and abs.