[Kiera]

Glute session for me today – I ached after training squats. My lower back and quads were feeling it and I probably have done it again today as the gym i am using doesn’t have a hip thrust machine so I went back to the basics and used a barbell. The movement was amazing, it made me really think about why I stopped and switched but probably due to laziness and the idea that using a machine is less time consuming.

It Ed great to do them again though:

Hip thrusts: 6 x 12 reps @ 140kg

Abductor : 2 x mega set

Hamstring curl (lying): 4x 12

Glute kickbacks : 4 x 8/12

Standing hamstring curl: 4 x 8/12

[Kiera]

Yesterday’s session at the new gym I went to was really productive and I had a great session overall – I hit squats which I had given a rest for a few weeks due to pulling my piriformis but its feeling 100% again now so I started off at 100kg x 20 reps for 3 sets on squats. I had to leave them for a significant amount of time because I have strained my piriformis before and I have also started training again at 80% and it has always set me back to the start.

Squats: 3 sets x 20 reps

Split Squats: 3 sets x 10 reps

Lying hamstring curl: 4 x 12

Adductor: 4 x 12

Leg extension: 4 x 8/12

[Kiera]

Another day of travelling today but we arrived at our destination at 1pm and spent a lovely afternoon / evening with Maxs family. We walked along Brighton pier and went to the beach to play frisbee. It’s definitely not the same as dubai but the cold air is super refreshing and right now I still enjoy seeing the rain.

We head back tomorrow afternoon. Plan to get a training session in in the evening.

[Kiera]

We need pictures ideally to be able to give you a proper assessment

[Kiera]

Last full day In Manchester yesterday tas today we are travelling back down south and then tomorrow even further south to see maxs family for a few days.

Train should get in in the next hour and that gives us plenty of time to head over to Cojos and train this evening.

Going to hit a quads and glutes focused session and focus on split squats.

[Kiera]

Quad and glute focused day today – tomorrow I’m not able to train so I rolled 2 sessions into 1. Still focusing primarily on quads but also throwing in 2 glute exercises as well – I also chose to do split squats which targeted both my quads and glutes.

My session looked like:

Leg extensions

Split squats

Single leg leg press

Adductor

Glute drive

Kick backs

[Kiera]

Busy day today – managed to get to the gym and trained around 11am as the gym here closes here a lot earlier on the weekend and it also closes even earlier tomorrow so I will need to head over around the same time (mid morning) to train again.

Glute session for me today – I hit abductor, single leg smith squats, glute thrusts, kick backs, standing hamstring curl, seated hamstring curl.

[Kiera]

My body is in bits today – yesterday was a gym shoot filmed at a really cool gym here near Manchester. For the shoot I ended up doing a hell of a lot of upper body exercises with significant weight, including deadlifts weighted pull ups, dips, bent over rows, holding 20 kg chains and the list goes on.. Today my upper body has the worst DOMs ever haha. I was going to train today but considering yesterday was technically a rest day that turned into a training day I took today off.

The gym I was training at also closes at 4pm on the weekend so that was also working against me. Tomorrow I will be back to my lower body training and hitting some quads.

[Kiera]

Productive day today – first full day in Manchester and first day training at frontline Fit. I was able to try out the new hack squat there and its so seamless, no knee pain and really nice set up, annoyingly the shoulder pads don’t go all the way back and people with smaller shoulders (aka me) can’t get full shoulder support. Half of my shoulders slip through the back where the pads don’t attach and the pads are a little wide too meaning the entire weight bares on the outer part of my shoulders. It’s a real shame because other than that it’s perfect and for larger people it would be a great bit of kit.

I also hit leg extension, glute bridges, abductor, kick backs and single leg leg press.

[Kiera]

I’ve had issues with a fracture in my foot for a while now

It takes a loooong time to heal.

Best advice I can give you is just use your common sense and if you feel like an exercise is setting you back a few days after don’t do it

[Kiera]

It’s my birthday today so I didn’t train – I spent time with family this morning and then headed to Manchester with Max to see some friends. We are now here for the next week and I’ll be training at FLF whilst I’m here. I’m looking forward to using some of their new pieces including their hack squat.

Yesterday I trained legs at cojos and hit split squats hard on the smith squat machine. My legs are ruined today – 6 sets later.

[Kiera]

Lots of people feel off on Eq – mainly because it causes anxiety in many and neurotransmitter interference – might not be the e2

[Kiera]

YouTube is a decent resource

[Kiera]

Quiet one for me yesterday, we travelled back to the UK around Mid day but didn’t get to my parents house until 1 am because all of the motorway was closed and a 2 hours journey took us 4.5. Not ideal but we had a good sleep, up for 7am and having breakfast and spending the day with my family today before heading up to Manchester tomorrow for my birthday. Today we are going to head to Cojos and im going to hit a big legs session.

[Kiera]

Last day in Dubai today – we fly back tomorrow around 3pm so we have been packing and went for our last training session.

I hit some glutes and hamstrings and had a pretty decent session. My ankle straps broke mid top set which was really annoying but luckily I wasn’t hurt. Will have to invest in some sturdier ones as they were only 3/4 months old.

Worked up to some decent weight on hip thrusts too – 5PP for 10 reps (4sets).