Kiera
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Yesterday was a rest day for me, busy with work, packing and getting ready to leave for a long trip back to the uk / Amsterdam. It was also my birthday meal last night which was so nice, was lovely to catch up with all my friends and having some good food.
Today we headed to the dungeon gym and trained quads. Hit them hard with my friend Kristie and really went in on hack squat. I’m loving the hack there and today but 4 sets of 5 second eccentrics + 5 second holds for 8 reps per set.
The rest of the workout was leg extension, adductor and split squats
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Get some figure of 8 straps
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Productive day today – we have been waiting 3 days for our sofa to arrive and only given the instructions that it was being delivered between 9am-9pm so that hasn’t been useful. Today it arrived so we can stop waiting around and we also got our car back from the garage.
I trained around 4pm which isn’t a good time. Really busy and the cross over from the non serious gym goers to the serious ones. – sounds harsh but with it being one of the biggest gyms in the world, attracting all kinds / levels of bodybuilders and lifters you do find it certain times of the day are just a no go 😂.
I have really enjoyed the peace and quiet of the dungeon gym that I was training at during my foot fracture healing. I went there for the main reason I wanted to recover in peace and the gym is actually awesome with amazing selective kit. I think I will be heading over to it more often once I’m back from the uk.
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Glutes and hams session today with Cynthia and it was brutal. My quads were on fire from yesterdays quad session so the carry over was nasty today especially on Bulgarian split squats and sumo deadlifts.
It was a combination of rep work and weight which is fun and also not haha. Tomorrow I’m resting and recovering.
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Re-starting natural hormonal function does not always increase sperm production
I’d be looking into potentially re-starting pct but adding in hmg as well
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Quads focused day today – a few days back my lower back started playing up. Not out of the ordinary as I’ve been smashing the squats a little too hard recently, but as a result I’ve taken a few days off and today focused on quad exercises which didn’t round my lower back. I used the nebula hack squat at the dungeon gym and it was amazing, can’t believe I’ve not used it before but even happier I could still smash quads without my lower back hurting.
Rest of my session consisted of split squats, leg extension, adductor.
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Busy day for me again today, didn’t train until 6:30pm but it was a lot cooler and the gym was very quiet as everyone is out for the weekend. I hit squats again today but my legs were not up to much, I took some DNFM pre workout to help with that and managed 4 working sets at 80kg. Nothing exciting today just enough to keep progressing.
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Trained quads so hard yesterday I had a pretty rough time for the rest of my session. I hit 115kg x 20 reps and then 100kg for 3 sets of 20 reps as a black down. After that I needed a years rest but just took 10 and finished the work out with 2 hamstring exercises, adductor and leg extension.
Today is a rest day, I started some new medication which is meant to help my psoriasis but it has some nasty side effects for the first few days so I took today as a rest day which I am glad about. Tomorrow back onto a glutes day.
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Rest day for me today, running errands, taking the car into the garage, taking the dog to the vets for a check up and busying the day with a lot of normal things. My legs were hurting from 3 consecutive squat sessions so today was needed to rest and repair but I will be back at it again tomorrow!
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Blood is filtered and screened before use
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Quad focused day today – went uptown 110kg for my first working set on 20 rep squats. Was super happy with this as Its my 3rd session back squatting and already hitting some good numbers. It’s nice to see my strength and endurance is coming back hand in hand.
The hip press was out of use so instead I used a leg press followed by adductor and leg extension, 2 hamstring exercises including standing hamstring curl and nordic curl.
Tomorrow is a rest day for me.
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Wanted to wait until today to feedback on my squats from yesterday – I hit a pretty decent quad focused day with squats being my staple exercise. I’ve not squatted properly for some time given my fractured foot and it’s been one of the most painful exercises to get back into due to the stabilisation factor (using my toes to grip).
despite it being a little sore yesterday today it’s actually feeling pretty good. No worse than before I squatted so that’s awesome news. I hit 80kg for 4 sets 20reps which was killer and being honest I don’t think I could have hacked more than that starting back so that was humbling.
I followed squats with hip press, adductor, leg extensions and I plan to hit them again tomorrow.
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Glutes focused day today plus a little TLC this morning. It’s been a crazy few days with late nights and early starts so today I got a few hours to do what I do best and get my hair/nails done ect. Followed by a coffee date and a glutes session this evening. I tried a few new glute machines today as B1 has got even more equipment in but I wasn’t a fan of any of them. Can’t beat the old and standard equipment/movements.
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At the end of the day it’s going to be working a lot of adductor, doing 4 sec eccentrics and pauses in the end range, even if his form isn’t spot on, there’s no getting away from the fact that his adductors are doing some serious work
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Quad focused day today – nothing too exciting just trying to progress whilst still not fully able to apply pressure on my foot. Seated machines including leg presses / squat machines are fine but anything including stability like squats are still a no go.
My session looked like:
Leg extensions (warm up)
Leg press
Squat machine
Adductor
Leg extensions super setted with bw sissy squats.
The sissy squats hurt my foot a lot but once I learnt to use the top of my foot for stability against the pad it wasn’t too bad.