[Kiera]

Clare has hit the nail on the head with those alternatives. I would also add that meal prepping your meals before might be beneficial. Even aspects of it, eggs might be one of the last things you’d want to meal prep but cold cooked turkey bacon isn’t the worst and that in itsself would save you a good 5/10 minutes. Same goes with all meats, if you don’t have time to cook them them that same day there is nothing wrong with cooking them the day before or in bulk for the week (2/3 days).

[Kiera]

Back today today and went for a nice bodybuilding style back session it included some heavy bent over row, chest supported Tbar row, a Panatta lat pull down (which actually felt really nice, today was the first time trying it), panatta low row, and some pull ups. Finished off with some Abs, calves and 20 minutes of stairmaster.

Cardio for the last 1.5 weeks has only been 20 mins of cardio daily. I start my new programme with Calum on Friday so this may chance.

I also got My MRI with contrast approved today ?so hopefully should have that done in the next few days.

[Kiera]

In the UK I know some athletes use Fresh Prep, My lunch box meal prep, Prep Kitchen, Prep perfect.. those are a few of the top of my head! Personally i like to prepare all of my own food but completely depends on what you like and your schedule! I only use my prep company for protein now as its convenient. If you are ever in Dubai be sure to check out Lowcalorie meals. They are amazing!

[Kiera]

So my MRI request has finally been submitted to the insurance and although that doesn’t mean much i wasnt expecting it to do so until the end of the week so thats a good thing. i don’t know how difficult they are going to be but next step is for them to accept it and then for the MRI to be booked.. that is the ideal scenario! The last time i tried to get an MRI i waited 2.5 weeks for them to eventually say no ? So will hope for the best but only leaving this one a week before i get it done myself.

Leg day for me today, it was the gym shop kit squat machine leg day. I worked up to 7 plates a side again but this time i had more of deficit by standing on a plate and got one more rep than last time. So i’m pretty happy with that!

I am also a kg down, just from my own diet and cardio up till this point. Calum should have my diet and cardio programme done soon and i will share with you more information about it when i have it 🙂

[Kiera]

Active rest day today for me, i went to see my sports recovery specialist this morning just for a check up on my piriformis and all is well and good! a minor bit of adjusting after deadlifts but honesty now feel as good as new! He also had a look at my shoulder and just tried to relieve some pain and tension which really helped. I’ve been given some exercises to do pre and post upper body work and should help and be pretty decent until i get some results from the MRI with contrast which has not been done yet!

cardio, abs and some active shoulder rehab this afternoon followed by being crashed into the back of in my car on my way home , which was great ? Im all good though, just spilt my diet coke ?

[Kiera]

Get a long bar attachment with the holes in, along with some d handles and do a rear delt focused pull down on the lat pull down. One of the most effective exercises as you can fully shorten the rear delt.

[Kiera]

Hey Dana,

I would recommend checking out the website Cronometre. If you ware wanting to ensure you hit all your micronutrients this website allows you to input your diet/diet plan and tells you all your macro/micro nutrients. That way it doesn’t really matter which proteins/fats and carbs you are choosing as long as you can make them fit (within reason).

[Kiera]

Upper body day today along with Glutes and cardio. So i was told i couldn’t train upper body but i’m not sure how long its going to be until i get this second MRI with contrast and i don’t want my strength going to shit. Today i played about with some movements that didn’t hurt and quite simply if they don’t hurt i’m going to do them. I have made an exception to bench which does hurt but 100kg for sets and reps IS bearable. Im just going to stick around this weight and maintain until i have some answers, at least that way i am keeping my strength on bench in a pretty good region to be able to bounce back from if i do need an op. OHP movements also don’t hurt so i’ve began some seated smith machine shoulder press, i also trained rear delts, triceps and glutes.

Ive done cardio all week this week! i’ve felt pretty good for it and 20 mins stairmaster feels so breezy. Ive had it on an intensity level of 6 which means i have a lot of room to increase it but i wanted to keep things the same until i start with Calum next week.

[Kiera]

I’d suggest visiting some gyms in the country, trying out the different brands of machines and taking notes of what makes each gym good and things you’d like to put into your own, also get some opinions from potential members and what they would like the gym to include.

[Kiera]

First week down of being in a deficit, doing cardio daily and on point with sleep and training. Being in a strict routine honestly makes me so happy. To some it may seem like the hardest thing in the world but for me it feels like my life is back on track and i can progress..

i decided i wanted to do a cut anyway starting this week but didn’t realise i would have the crazy brainwave to turn it into a full blown 10kg meet prep and so this week i have been sticking to my own planned out diet and doing 20 mins of stairmaster daily. Next week Calum will have finished my plan and i will begin to follow his diet and cardio program which i am really excited about.

Deadlifts and back for me today. I was given the go ahead to start doing reverse grip again so i started back on that today 2×2 at 220kg which felt awesome! glad to see i havent lost a lot of grip strength but still have a way to go with it! then finished with 2 working sets of 8 reps at 215kg. A few other back exercises to finish off and then did 20 mins of stairmaster. All in all a decent day ☺️

[Kiera]

Hi Mark, have you uploaded this video else where as there isn’t anything attached to this thread?

[Kiera]

Hey guys, happy Friday! So some exciting news, I am now being coached my Calum Raistrick – the pro coach, most of you will know him as he’s a brilliant coach and apart of JBJP team.

My journey to become World Number 1 has not changed however I will now being attempting to do it in a lighter weight class. It will be a very difficult challenge but one I think I am more than capable of doing. I have really wanted to cut for a good few months now but for the weight class I’m currently in a cut is not necessary until nearer the comp. That’s why Ive decided to take Calum onboard so he can take over my diet and cardio to steadily bring my weight down over the next 22 weeks in a way that least effects my strength.

I will be competing in the U67.5kg class and going for the squat, bench and deadlift raw world records in all 3 as well as the overall total. Very very excited for the coming months and to update you guys on not only my powerlifting progress but my physique progress too.

I’ve attached my first check in photo, it’s relaxed and just an honest representation of my current body composition.

Here I’m sitting at 80.5kg. I’m 5,4 (165cm).

[Kiera]

The only one I can think of is called Record It!: it’s a Screen recorder with facecam give that a try.

[Kiera]

Pretty productive day for me today. This morning i had my consultation with the hopefully the last consultant i will need to see regarding my shoulder/bicep and after another evaluation he and examination of my MRI he came to the conclusion that a SLAP tear is highly likely but we would need an MRI with contrast to find out. Ii wasnt aware what that was but it means the MRI can generate highly detailed visuals of internal organs by injecting gadolinium-based dye into into the specific area and then the contrast medium enhances the image quality and allows the radiologist more accuracy and confidence in their diagnosis. So that is the next step for me, im hoping it will get approved pretty quickly although my insurance doesn’t seem to like me much ? but until then we are still squatting and deadlifting.. I was also benching but i have been asked (politely) to stop so for the mean time i will take their advice at least until we have found the problem.

On a more positive note, piriformis felt great today while squatting and i’m using the next few sessions to improve and practice form and technique on squat. We are slightly altering my squat to a wider more angled stance and trying to engage the glutes and hamstrings a lot more throughout the movement. which sounds pretty straight forward but when you have been squatting the same way for 3 years its really hard to change that. I will be working on it though and it will be the squat stance i use in my upcoming comps as it will aid me once i nail it!

[Kiera]

Standing cable flies is another good exercise to add in for chest.