[Allison]

Hello guys
Fasted cardio 30min done
Then routine of mobility vacuum
Now I gonna do my plyo workout
And then the 30min cardio left
After this i gonna make my food shopping and meal prep
And then take the pictures for tbjp clothes
Also need to open my posing calendar for november
Xoxo

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[Allison]

Knee pain most of the time are due to joints in an incorrect alignements, or lack of stretching of the quads as the insertion of the quads goes to the knee.
It’s very important to focus on joints alignements, and a good routine (followed by a pro) of flexibility mobility stretching.
Unfortunately some of us get weaker joints, so you can help yourself with joint in and osteo pro from tbjp, but also make sure not jumping too far too fast on the progression or your lift.
You need to get a certain amount of muscle to support the joint, so go slowly too.
I had same trouble than you in 2023 when I did my growth season, the knee on the front was crispy crispy. Squat at 70kg where ok, squats at 80kg, never!
The stack tbjp helped massively, but doing a routine fasted + a very very precise warm up is also what is needed in those case

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[Allison]

But I INSIST ON THE GOOD WARM UP cause you can hurt yourself easily when trying from nowhere to do an explosive move

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[Allison]

Hello mate, you can also change your way or running so you can keep it at same time than building nice legs
Don’t run for long periods of time, if u notice your legs become miserable.
Make sure you eat enough for what u consume, and u can try doing alternated speed running.
With a good joints and muscles warm up before, but sprinters have very nice and powerful legs compared to marathonians.
The explosive way of running can help you massively at the gym too and will be less taxative on your progresses

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[Allison]

Hello everyone
This morning I had a flexibility lesson with one friend in partnership in exchange of an instagram reel, was insane😂
I am all tired from glutes now
I could see what I was doing correctly and incorrect though
My mobility of hips flexors, quads was not too bad as she said
But the worst trouble is my hamstrings, she noticed they are very very stiff and even shortened, so everytime I hit an exercise for the glutes ties in, for example, hamstrings and lower back take too much tension so that’s the reason why my glutes don’t work as they should in the gym.
Also she focused on my feet position while I am stretching hamstrings, and basically when I was stretching hamstrings; I was most of the time stretching adductors, so now I know.
This was awesome awesome awesome.
I will renew the experience myself clearly
And with her again.
We also noticed than when I stretch the left side, I do rotate my hips a little without noticing so I finally has an axis to work on to remove my difference btw left side and right side lower body.
For all the people reading my log today, don’r neglect the importance of correct flexibility stretching and mobility, don’t hesitate to hire a professional to guide you, cause I can feel for me it will be a game changer !
After that lesson I had myself all my online posing lessons to give like every wednesday. And did 1h cardio as it is part of the new plan now.
My coach sent me this night my new diet, so a little less carbs here and there, we aim to seat around 59/60kg, to have a leaner shape and envision more the axis we need to improve.
Point is that I hold a lot of fat tissue around the hips and the glutes, and the shape of the glutes is very very blurred and has a different shape than with less body fat.
The upper body and the waist is always lean on me, but we wanna see better and don’t work blindly.
Also once a better condition will be reached, i guess we will reduce cardio/increase food and stay lean into a reverse.
My coach does my diet and give me the directions.
My husband does my workout and follows the instructions of my coach.
My coach said the upper body became less good, and a tad too slim so I can start again training back arms and shoulders until we have the fullness back to what it was.
After almost 5 years without training them (juste once or twice a workout for pump) they finally sized down, but we need to keep this V taper and a little bit rounder.
It’s also giving a nice shape to the waist and nice ratios.
He told me to keep not training the abductors though cause the goal her is to reduce the width of my hips, but def I can keep the upper glutes work, but no lateral moves.
My protocol is just 2ui of gh like all year round (yes I am checking my blood sugar often to make sure it stays low, and it was around 82)
At 6.30pm I got a deep tissue massage with priss pernot (wbff figure pro) and then relax cause today my body is all painful 😂
Xoxo

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[Allison]

Hello
Basically for bikini it’s very specific to each case
In my case I am too big and muscular for bikini, so there will have zero changes coming into peak week, no refeed, no manipulations, i will even go on my flattest to fir the criterions
Some bikinis need to refeed, as they have a tiny frame and small muscles, but spreading the refeed is the best to do with a bikini, as they need to keep a small waist, so “all in one” carbs up it’s not a super idea
Some of them are with the good size of muscle but maybe too hard for the division, so many coach uses fats and sometimes ice cream (if digested well and tested in advance) to soften the look.
Some others are perfect before the peak week and don’t need to do anything and will keep doing their normal diet until show day even on show day.

Bikini is not about conditioning, it’s about : sexyness, hourglass shape, nice upper gluteus with small waist and nice shoulders without veins or striations, upper body proportional to lower body without a too crazy x frame.

Good luck for it 😂

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[Allison]

I would check the shape on visual, weight on the scale and feeling, after a week and adapt according to the look
The periodization of changes as hilly said it’s person dependent
I will increase everytime the weight will start being stable again/decrease

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[Allison]

Hello everyone
Check in this am, 63,8kg so same weight than 10 days ago despite the increase of kcals
I am waiting the feedback of my coach
30min fasted cardio
Glutes workout today also
And full day of work on posing video corrections
Xoxo

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[Allison]

I am doing also every 2,5/3h
I never tried every 4/6 hours cause for us bodybuilders, it’s better

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[Allison]

Vegan protein whey from tbjp is amazing, digest well and taste good ✨

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[Allison]

Hello everyone
Today 30min fasted cardio like usual
Then bike 30min
Tomorrow i will have my check in with my coach to change the plans
Xoxo

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[Allison]

Yes definitely
It’s enough
Make sure you just stuck your smith/rack to the ground ahah

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[Allison]

Light bag *

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[Allison]

Exactly, avoid movement which re inforce the pain or inflammation.

At some point I will even go a little deeper, my husband was in your case for the forearm BUT after staying in this situation for a long time, leeping training etc, his nerve broke when he naturally took a light back (his arm was extended), so not at the gym.
He is now seing the physio to heal, but they both have notice his gravity center was a little different than the execution he was doing for his biceps workouts.
The conclusion here, is the execution.
His execution puts his forearm into real troubles, more than his biceps actually.
So don’t hesitate to review your execution, to make sure your curls are in the good alignement of your joints, first of all, every body is different so if the form is different than others but keep u safe, well, go for it. Also make sure your curls are focused on biceps even if this means changing your gravity center

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[Allison]

Hello everyone
Today 30min fasted cardio
And all day posing lessons online
Ofc rest day from the gym as usual on Sundays

Also;
I have asked to my coach to do a step back into the diet just to be a tad leaner for this off season just to be able to be closer to my past stage weights to jump into a show easily if I feel the need to
I don’t need to progress anymore on my shape, i don’t need to take more muscle or width, just need to loose hips to increase the glutes projection so basically, just need more ties in to my back pose and that’s all
Being closer to my stage weight will reduce some fatigue i can cumulate in prep, and also be able to calculate more my strategies for the shows.
As u know, in bikini ; this is not the biggest / hardest who wins the show, even not the most esthetical, but it’s just a question of “who is fitting the standard the best” and so, all the judges got a proper vision of how a bikini should look like.
So being closer to my stage shape, will allow me to choose carefully the shows where the judges who see me as a good contender are.

And my coach is agree with me on this point
So tuesday i have to send him a check-in and then we start dropping a little, I am 63,8kg smg so at this point sitting under 60kg would be perfect.
My stage weights this year were 56/57
My stage weights the year I did won my qualifications for the Olympia 56 but as I had less muscle maturity, I was smaller and softer.
Now to be at the same weight I am super dry, but I do think now I loose enough hips, my 56kg will not look the same, I would honestly aime for 55kg on stage with a little magic to soften the shape last minute

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