[Rhea Gayle]

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?

Instagram - @rheagpt

[Rhea Gayle]

Hey Hermann,

Really good to see your offseason is going well! When do you think you will start to prep for the spring season? x

Instagram - @rheagpt

[Rhea Gayle]

I agree, I would get back on plan and into a deficit and then go from there!! Don’t dwell on the weight gain, what’s done is done!! Set them new goals and smash them x

Instagram - @rheagpt

[Rhea Gayle]

Hi Rhea, following on IG and saw you are posing often in Kgym! by yourself? do you follow a kind a regular posing routine? record videos? I mean anybody can do posing freely in King gym anytime!? … AHH already thinking about it! at mine is ok to do some posing but of course it’s not ideal..not big mirror! I think that if I am in a pro space help more with performance! thanks! ❤️✌????

Hey girl!! So yes I literally practice after each and every session! I go over my mandatory poses and also my individual routine!! Yes I record myself so that I can break things down and make them better!! Yes kings has a small posing room that anyone can use ☺️ if you ever need some help with posing just give me a shout x[/quote]
thanks a lot! yes, need to start asap well in advance! I need a kind of mandatory posing time… like training! I m going to call tomorrow Kgym Dalston if it is the same staff as Orpington/Croydon. BC I m based closed and I will get a multi gym membership. Orpington is not included sadly. Croydon yes! focusing on Dalston btw weekly. need to check it w/Corinne! … I m very far from comp…got some posing experience but ahah is never enough! as training! thanks for your help! xx ❤️????????[/quote]
Yes girl honestly even if your show is months away get that posing practice in as early as you can so by comp day you are comfortable x

Instagram - @rheagpt

[Rhea Gayle]

Hi Rhea, following on IG and saw you are posing often in Kgym! by yourself? do you follow a kind a regular posing routine? record videos? I mean anybody can do posing freely in King gym anytime!? … AHH already thinking about it! at mine is ok to do some posing but of course it’s not ideal..not big mirror! I think that if I am in a pro space help more with performance! thanks! ❤️✌????

Hey girl!! So yes I literally practice after each and every session! I go over my mandatory poses and also my individual routine!! Yes I record myself so that I can break things down and make them better!! Yes kings has a small posing room that anyone can use ☺️ if you ever need some help with posing just give me a shout x

Instagram - @rheagpt

[Rhea Gayle]

Hey Matthew, I agree here that if your digestion is okay and you feel fine combing meals then it’s no problem at all!! Hope the move went well 🙂

Instagram - @rheagpt

[Rhea Gayle]

Good morning everyone!!
This afternoon I’m going to be training legs!! Feeling fairly well recovered this week as last week I struggled with my recovery! It is also CHECK IN DAY so I will let you all know how it goes ???? then its will be time for meal 1 and then I’m heading to Kings X station to collect @megansylvester as she is coming to London today ❤️
I hope everyone has an amazing day xx

How many meals do you usually eat before training?

_________________________________________

LouisMoylan

[/quote]
Hey hey, so I would have 2 meals before training:

Meal 1: 2 whole eggs and 5 egg whites

Pre WO (90 mins before training): 50g baby rice, 30g whey and 70g blueberries

☺️

Instagram - @rheagpt

[Rhea Gayle]

Check in with Kuba yesterday went good, we are growing! I got a new scale for Christmas so I’m not sure about bodyweight difference but it said I was 100.3 for check in yesterday and pictures were good. Kuba said we would continue another week before we start to bring me down!
I’ve added a transformation picture which is january versus now… very happy with the progress!!

Wow that is insane progress!! Do you have a show in mind for 2020?[/quote]
Still the April show just asked about last week! ???? Classic physique it is, 15 weeks out now[/quote]
Sorry about that haha my prep brain has kicked in!! Awesome stuff bud!! Hope you had a great Christmas!!

Instagram - @rheagpt

[Rhea Gayle]

Check in with Kuba yesterday went good, we are growing! I got a new scale for Christmas so I’m not sure about bodyweight difference but it said I was 100.3 for check in yesterday and pictures were good. Kuba said we would continue another week before we start to bring me down!
I’ve added a transformation picture which is january versus now… very happy with the progress!!

Wow that is insane progress!! Do you have a show in mind for 2020?

Instagram - @rheagpt

[Rhea Gayle]

Good morning everyone!!

This afternoon I’m going to be training legs!! Feeling fairly well recovered this week as last week I struggled with my recovery! It is also CHECK IN DAY so I will let you all know how it goes 🙂 then its will be time for meal 1 and then I’m heading to Kings X station to collect @megansylvester as she is coming to London today ❤️

I hope everyone has an amazing day xx

Instagram - @rheagpt

[Rhea Gayle]

So not taking 6 days off taking 5.
Reasons being, I feel great even though biofeedback isn’t the best but I think that could be down to my Oura ring being a little bit out.
The second is that I don’t want to train xmas day, it’s the first time that I’m in the house with my girlfriend and dog and I want a lovely family a occasion. Also I can guarantee I won’t eat as much in xmas day.

Hey Ali,
How do you find your Oura Ring? Heard lots of great things about it, I for 1 struggle with sleep so was thinking about getting one to track?
MERRY CHRISTMAS [/quote]
Hi Rhea, it’s awesome but I’m having a break for a few days as I can get a little obsessed.
For tracking bio feedback it’s definitely worth it but I would always compare it to how you feel as well. [/quote]
Ah amazing I will definitely have to get myself one!! I completely understand getting obsessed, as I had to take a break from tracking my steps using my Fitbit!! I hope you’ve had a lovely Christmas x

Instagram - @rheagpt

[Rhea Gayle]

Happy Boxing Day everyone!! So this morning I had an early push session as I’m out and about with family today!! ❤️

How is everyone spending their Boxing Day?? Xx

Instagram - @rheagpt

[Rhea Gayle]

So not taking 6 days off taking 5.
Reasons being, I feel great even though biofeedback isn’t the best but I think that could be down to my Oura ring being a little bit out.
The second is that I don’t want to train xmas day, it’s the first time that I’m in the house with my girlfriend and dog and I want a lovely family a occasion. Also I can guarantee I won’t eat as much in xmas day.

Hey Ali,

How do you find your Oura Ring? Heard lots of great things about it, I for 1 struggle with sleep so was thinking about getting one to track?

MERRY CHRISTMAS

Instagram - @rheagpt

[Rhea Gayle]

MERRY CHRISTMAS EVERYONE????I hope everyone has a beautiful day and enjoys every moment and makes some wonderful memories ❤️

Today is also rest day for me as I have rest day either side of my legs/pull sessions! ????

Much love xx

Instagram - @rheagpt

[Rhea Gayle]

Hey Paul!!

If the passion is there which it sounds like it is then this is 100 percent possible???? and will never ever be a waste of time xx

Instagram - @rheagpt