Rhea Gayle
Forum Replies Created
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You’re looking absolutely insane Rhea ???? did your strength suffer at this time out in previous preps?
Hey Katie!
No not really, my strength usually remains well however sometimes I struggle with mental blocks on movements which is what I used to get as a diver when going for a dive which is really weird! But the past two sessions I’ve managed to break the cycle and push hard in my sessions ????✨
Instagram - @rheagpt
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Hey Aaron!
I agree with the guys above!! I would integrate some cardio first rather than start by cutting cals as they seem a little low x
Let us know how you get on x
Instagram - @rheagpt
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Good morning everyone!! So check in done ✅ weight is down as I thought from yesterday finally into the 62kg bracket ???? rest day for me also today I’m absolutely battered with doms today ????
Instagram - @rheagpt
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Awesome leg day today!! 10x 3pps on the hack which I’m happy about!! And felt every exercise rather than just in my lower back!! Slowed down my tempo and got my head really into the muscle and focussed!! Feeling positive after today!! Check in day tomorrow with the bosses!! I tend to weigh myself every day out of habit just to see where I’m at (I probably shouldn’t as I’m easily obsessed) but I weighed just now before bed and I’m up just .5kg from this morning so hopefully we will see some good movement tomorrow morning xxx
Instagram - @rheagpt
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I would agree with the above! Mini cuts serve there purpose if you feel body fat is increasing a bit too much and go off how you are looking at the time rather than scale weight
A mini cut max 6-8 weeks but again very dependent on the individual (maybe more maybe less)
Instagram - @rheagpt
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Single digit weeks! Aghhhh! So exciting. Have you decided on a suit colour/design yet?? X x
Ahhh I can’t believe it!! So I think I’m going to go for a blue again but just need to choose shade and design xx
Instagram - @rheagpt
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Single digit weeks! Aghhhh! So exciting. Have you decided on a suit colour/design yet?? X x
Ahhh I can’t believe it!! So I think I’m going to go for a blue again but just need to choose shade and design xx
Instagram - @rheagpt
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Hey Hey,
So I personally train deadlifts 1x per week on my Leg/Pull day! Especially from a recovery point of view! And have found that my deadlifts have progressed much more than when I was doing them more frequently.
I can see why 2x sessions per week would be good in terms of frequency but recovery may take a hit meaning that it will slow the rate of improvement on them
x
Instagram - @rheagpt
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Push rotation 1 went down today!! Felt so good!! Finally hit 50kg High incline press on the smith and 50kg flat press on the smith!! So super chuffed with that today!! alsooooooo 9 BLOODY WEEKS OUT!! I am sooooooo excited about this!! Cant wait to take you all on my journey to the arnolds xx
Instagram - @rheagpt
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Good morning everyone!! So today is Rest day again!! Utilising ever moment of it hahah!! Always feel a bit broken after legs/pull! However I checked in yesterday and things are on track we have made some diet changes as we are now approaching 9 WEEKS OUT OF THE ARNOLD CLASSIC OHIO ????????
Instagram - @rheagpt
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Hey Joseph,
If things aren’t shifting then you may not actually be in a deficit! Also if you aren’t tracking food on rest days this could also be a reason you may be consuming more than you know x
Instagram - @rheagpt
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Quads/Abs
ALL Rep Ranges 6-8 Reps.
Leg Extensions – 3 sets – 2 second squeeze at the top holding the rep
Squats – bar up high on your traps, chest up and high too, feet shoulder width) – 5 sets
Leg Press – feet low and close together – 3 sets
Hack Squat – normal foot placement – 3 sets – you should be getting stuck at the bottom on this – on the last set do a drop set
Rope Crunch – 3 sets of 20-25 reps(no need for heavy weight on this but you still hit failure at a high higher rep range)
Hanging Leg Raises – 3 sets to failure_________________________________________
LouisMoylan
How are you finding your training split and recovery?[/quote]
Hey Rhea Gayle IFBB Pro. I am so honoured that you’ve taken the time to read my log! Fully star struck! I’m loving the new routine and to be honest recovery hasn’t been optimal lately however, I haven’t not been sleeping well and I’ve been a bit ill of late so not been eating all of my nutrition! So Over the next few weeks I will try and get everything in order and then I can give Justin feedback on the recovery from the training in diet!_________________________________________
LouisMoylan
[/quote]
The pleasure is mine! Training looks intense and different to most which is interesting to see!Yes so many factors can affect recovery! Do you take anything or do anything to aid sleep??
Instagram - @rheagpt
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HAPPY NEW YEAR ???? I hope every has an amazing day today!! New year, fresh start, new goals!!
Today I’m training at Kings gym! I’m training legs/pull!! I also checked in today with the bosses! We are coming up to 9 weeks out of the Arnold’s!! I can’t wait!! I am also thinking about heading to the states in 2 weeks time for 2 weeks while on prep! Just to have some intense time training and time to chill! I get very stressed easily and it affects my body drastically, so I think having 2 weeks away to focus and have a clear mind will help xx
Instagram - @rheagpt
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I agree with with everyone!! Prime position now to be pushing up calories!
It’s the thought of pushing up that holds a lot of people back but it’s necessary to make changes and grow!
And as Hilly said if it gets to a point where you feel uncomfortable while pushing up then you can always do mini cut and then go again x
Instagram - @rheagpt
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Happy New Year’s Eve everyone!! 2020 is 1 sleep away!! I have my goals set!!????
Today was rest day and took full advantage of that before hitting legs/pull tomorrow ????✨ start the year as I mean to go on hehe xxInstagram - @rheagpt