[Rhea Gayle]

Hey everyone so today was leg day for me!! GOT TO LOVE LEGS!! My aim is to grow the hell out of these weeds to help create more shape in my front pose and density in my side pose!!
Each session I do I try to beat the log book on at least one movement – today that was the hack squat, It was the same weight (3 plates per side) however I beat my reps from last session into the rep range required on that set! So maybe next week I will try to increase the weight slightly xx

Instagram - @rheagpt

[Rhea Gayle]

Hi Rhea, ???? ahhhh so your hack squatting w/foam roller! Why this? Muscles Recruitment? Sooo curious! Thanks!

Hey lovely! Yes so this is actually a technique I recruited from Kuba!! I find that it poses a better positioning on the hack! Sometimes I will use it and sometimes I won’t depending on the angle! Some hack angles really hurt my knees before I can get through my movement xx

Instagram - @rheagpt

[Rhea Gayle]

Hey Marko I am currently not running anything! Current plan of action is zero peds and zero cardio for the moment. We will recruit the tools when needed but for now its eating and training hard x

Instagram - @rheagpt

[Rhea Gayle]

Today I trained Push with @scarlet-hollands at Kings Gym!! It was an awesome session!! Now that I’m back in the UK, on a normal time zone and back in a familiar gym environment I’m looking forward beating the log book again!!

Today was also check in day with the bosses!! Weight is down and both are happy so I’m happy!! Time to keep pushing on until next check in day on Friday x

Instagram - @rheagpt

[Rhea Gayle]

Can’t wait to see the changes you make working with JP and Corinne. The progress will be insane, what have you found the biggest difference in the way they have approached training and nutrition.

Hey Ali!! Thank you so much!! I am just as excited ????
I have found a few things different:
Training – exercise selection/training split!! I have noticed my strength going up and better recovery as well!

Nutrition- so much more food!! And also currently on ZERO cardio but dropping weight and getting tighter!! Cardio is usually something that has been kept year round but stepping away from it has done my body and also training a world of good!!

I’m excited for this upcoming season!! X

Instagram - @rheagpt

[Rhea Gayle]

Hello guys, 89.2kg today so nearly at the 90kg mark. Sleep has been better this week, getting over 6 hours the last two days which makes a huge difference.
Yesterday’s push session was a good one again. Today is rest and tomorrow is density with cam McKay. This guy is one to watch so I’m so excited for the session. He is on pull so we will start the session off together then I will go and hit my legs.
Night sweats have reduced a fair amount. I think it might have been oestrogen related. Will know for sure after bloodwork results.

Hey Ali!! So good to hear that you are nearly at the 90kg mark!! ???? how do you find the density training days?

Instagram - @rheagpt

[Rhea Gayle]

Hey Jonny!! Welcome!! Looking forward to following your journey to the stage!! Amazing achievements so far!!

PCA is great and I’ve heard some really great things about the natural federations and as Claire also said, it’s your choice completely but I would also try to push your natural potential before going on a cycle x

Instagram - @rheagpt

[Rhea Gayle]

Back in the UK after an amazing time away!! Exactly what I needed!! Motivated as ever!! Time to get back to my routine and push on xx

Instagram - @rheagpt

[Rhea Gayle]

Hey Lewis! So I would try and keep consistent with your check in days, for example weigh on the same day!!

Weight can be up after a rest day due to less output compared to a training day and again weight can also be up after a heavy training day due to increased carbs and inflammation from the session x

Instagram - @rheagpt

[Rhea Gayle]

Today was rest day for me!! However I had treatment today alongside IFBB Bikini Pro @phoebehagan1 with Ahmed Fahad at Binous Gym! He treats all the top pros over here in Dubai and at Oxygen Gym in Kuwait!! He regularly treats Brandon Curry and looked after him at the Olympia! This treatment was amazing (painful) but amazing!! He looked at me and told me all my imbalances, analysed my physique and then treated me!! Like wow!! It was amazing!! He also looked at my posing and could see that I struggle to get my right hamstring out, he then treated my hamstrings, calf’s, shins, hips and quads and I felt brand new in my posing!! I will definitely be utilising recovery and treatments more moving forward into this 2020 season x

Instagram - @rheagpt

[Rhea Gayle]

Welcome to the teammmmm????????????????

Instagram - @rheagpt

[Rhea Gayle]

Hey Rukan, I would try and keep up your intensity throughout prep!! Even though closer to show some strength may dip due to more energy output and lower food but mentally try and keep a strong mindset through training! But for now keep smashing those sessions!! And be sure to let us know how you get on x

Instagram - @rheagpt

[Rhea Gayle]

Hey everyone so today was my legs/pull session!! Again we started with deadlifts!! I did 180kg again but didn’t match my reps from last session!! I did beat myself up slightly but made sure my back off set was a good one 140kg x 12! Spoke with Jordan today as I was a little bummed about not matching my lifts! And obviously my travel over the past few days has been manic but when I’m home and back into full routine, lifts will return to normal! X

Instagram - @rheagpt

[Rhea Gayle]

Hey, welcome to the team. Amazing having an Olympian on board. Super motivating ????

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Hey Ryan thank you so so so much!!

Instagram - @rheagpt

[Rhea Gayle]

Hey everyone so today I checked in with the bosses!! Couple of slight changes made again today!! I’m very happy and feeling very positive!! Exciting times ahead xx

Instagram - @rheagpt