[Allison]

Hello guyz

Today same fasted routine

I got a lot of work on the posing video corrections

Then I have an appointment for my car insurance

Then I will workout hams and calves

Then 40min cardio

Then start again my work on posing corrections

And finish my luggage and meal prep for tomorrow departure to portugal

And i hope I have time tonight to redo my nails cause they looking like a nightmare but let’s see.

Maybe i will do them tomorrow morning let’s see they are half broken everywhere 😂

Xoxo

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[Allison]

Hello guyz

Today same fasted routine like usual

I did my cardio this morning cause the schedule today is a bit rushed

Now i am going to my crio appointment, then after we need to make food shopping (the big one you know) and after I got my massage appointment.

No workout today 🤗

Xoxo

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[Allison]

Hello Jacob,

Well done !!! Insane transformation.

Well in my opinion there is a bit of both.

You we’re still holding a little bit of fat in your lower back, so I would have pushed for few weeks more before doing the peak week trial.

Secondly if you add more muscle tissue, you will look tighter for the next time.

And also you were looking a bit flat at same time.

So if I were you, I would take some time to build more muscle, and do a cut after a tiny bit longer than the one you just did to reach the fat free look, before doing your peak week.

Once thin skin and fat free, I am sure you will be able to add more carbs in during your peak

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[Allison]

Hello guyz

Today same fasted routine :

Stretching Mobility Vaccum for 30min

I went to workout Glutes and Calves today

GLUTES :

Warm up with three bands

* 1 on hips

* 1 on knees

* 1 on foot

And crab walk until it burns

Abductors Seated 2x 10normal + 10bentfront 100kg

Kickback 2x 10normal + 10crossed 55kg

Barbell Hipthrust 1x 11 (9 clean, last two ugly) 205kg + backoff 20reps 180kg

Reverse Frog 1x 10 80kg + backoff 15reps 50kg

Calves Seated 1x 10 + 10×5 50kg

It was like 1 year more or less I did not do the free barbell hipthrust (I was doing it on the Hammer Machine) cause I was afraid pushing too much on my Diastasis.

But today I took my balls and I was so happy being able to hipthrust on barbell again.

I did 11 reps at 205kg but the last two were not with full ROM, but I think it’s good as I was supposed to do btw 6reps and 8reps for that set. Means I can keep improving the form next week with the same weight, and improve the tempo also.

I am off work until Thursday (posing video corrections weekly) and then I will take few days off to Portugal for the Birthday of my coach Teammhd

We are leaving Paris on Friday 🔜

Xoxo

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[Allison]

Hello guys

Today same fasted routine

I gonna workout hams today, new workout routine

So this is how it looks like/ with the expected weights of my previous cycle

I just put the hypothetical weights i should lift minimum (or more obviously)

Leg curl laying 2x 10/12 35kg / 10×5

Stiff 10/12 / 10×5 48kg

Rdl uni 2x 10/12 24kg + backoff max 30% 16kg

bul lunges 2x 10/12 30kg

Sumo dl 8/12 80kg + backoff 30% max 55kg

Then i got one posing lesson into my studio

Then i have my electrolyse appointment and after my 40min cardio

Xoxo

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[Allison]

Hello guys

Today same fasted routine

I jusy receive my new workout plan, i will share it with you tomorrow 🎊

Full day of posing lessons online today

And after 40min cardio

Tonight we are going to the cinema cause friday the session was to early in the evening

Xoxo

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[Allison]

Hello

A friend of mine got the exact same thing (he is 212) after his show when increasing his body weight with a lot of carbs in a short period of time.

I don’t know nothing about gear, but when his coach reduced a bit the diet and so the carbs too, the Oedemas were gone.

Also a blood check will be what I recommend.

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[Allison]

Hello guyz

Today same fasted routine

I gonna workout glutes and calves now

Then cardio 40min and food shopping for my free meal tonight

As I am not hungry at all I gonna eat just little appetizers, but I gonna be careful not being on deficit compared to my normal diet also

Not working today, the schedule of december for presential posing lessons is definitely lighter, as always.

All the posing girls gonna rush their learning in january for the first season 😂 like always. Late.

Xoxo

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[Allison]

Hello 👋

Cream of Rice, White Eggs, Jam, Honey, White Bread Sliced

Isolate if you choose the purest possible with a minimum of sweeteners inside

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[Allison]

Hello everyone

Today same fasted routine

I am off from the gym today!

Since the physio and after my hams workout yesterday, i am PAIN FREE in the lower back finally 🎊

It’s first time since before Cancun I can really be without pain.

Today I gonna start my luggages for Portugal. As you know we are flying to Porto for the birthday of my coach next week end.

So today will be washing machines, luggage prep, supps prep, just to be able to focus only on my meal prep for the trip few days before departure.

I know…. i always do my luggage very early, but I really like being organized, is something key for the adherence to the plan.

Tonight my husband wants us to go to the cinema, to see Napoleon 🎊

I think it’s been 10 years I never been to the cinema 😂

This year off stage has done a lot of good on the personal side, I could focus more on my husband and my family and find back a balance again 🥹

I have the answer from my doctor, we stop the increasing of primrose oil, as my periods has gone, but we keep the 80mg iron daily for 30 days more.

I decided yesterday the three shows I gonna do, it’s gonna be

20 April / 27 April / 10 May, and it’s gonna be in USA.

European contests are far away from what they want in USA, so I prefer to play there.

It’s rare when Tyler Manion moves to europe to judge, and I don’t wanna loose time being judged by other judges than the Olympia judges

Just wanna do shows where Sandy Becky Tyler Steeve and Bill are judging.

Later in the afternoon I gonna do my 40min cardio and maybe a bit of cleaning on the house.

Xoxo

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[Allison]

Hello guyz

Today same fasted routine

I worked all morning on my correcrions of posing video subscriptions

Second half will be this afternoon

Yesterday i have finally seen my physio, lower back pain was due to bad digestion because of iron intake. Ofc it messed up with digestion so all is fixed now.

I gonna ask my doctor if i can reduce iron as my periods are over (only 3 days periods this time) so the increasing of primrose oil at 3500mg a day did work for real.

Insane.

Previous cycle my blood flow was huiuge for 7 days and this cycle huge blood flow the two first days then 3rd one, smaller and 4th day nothing anymore.

He is cery knowledgeable and the fact he love body building and is also practicing sport is something very pleasing for me.

And hard to find.

Now i gonna workout hams and calves and then post workout i gonna do the foam roll

And then go back home, finish my work and do my 40min cardio on the treadmill.

Xoxo

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[Allison]

Hello guyz

Today same fasted routine

I got my feedback of my coach

We gonna keep this until the 15th december, he is super happy and he thinks we are perfect for an off season bikini now, body composition is the best I have never had, and I am not too lean and too fat either, but he wants us to focus on the glutes ties in for the workout part.

So my husband will modify a bit my workout plan in few days, cause they both agree that with that body fat %, we should see more than this the length of the ties in.

We all know that the length of the ties ins it’s something genetic mainly, mines are very shorts compared to some other girls, but we can still try to improve this the best we can, so rolling foam and new workout routine soon.

Today is full day of posing classes online, and after i will do my cardio 40min.

Xoxo

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[Allison]

Hello guyz

This morning same fasted routine

I did my CHECKKKKK IN this morning also

64,5kg fasted so 700gr more than 10days ago.

I have my periods and i felt bloated and watery, but also as the iron has been increased due to my severe periods blood flow, my digestion was a bit fucked, so I think that’s why my weight has increased cause until saturday the weight was around 63,3kg.

Nothing of this inner feelings was visible on the check in for this morning though 😂😂

I was so fucking happy of the shape, glutes pop much more on front pose (we added again the hipthrust twice a week) and the food increased went right there.

Waist is x2 flatter and no visible water retention either 😂

So my inner feelings were actually just inner feelings 🥴🫠

I am waiting for the feedback of my coach

I went to workout glutes and calves today, and I feel I have reached my plateau in terms of weights or reps.

One more rep here and there but it’s barely increasing.

Glutes :

Warms up bands

Abductors 10x 5 reps 5 secs break : banded at knees 100kg

Hipthurst 13 at 200/dropset 17 at 170kg

Kickback 10x 5 reps 5 secs break 55kg

Sumo DL 12 at 80/dropset 17 at 50kg

Calves seated 12 at 50kg / 10x 5 reps 5 secs break at 50kg

I gonna add again from now on the rolling foam post workout, this was a technic used by team atlas which actually helped a lot to free the glutes hams ties in.

I have stopped it idk why but I will redo it now. Cause I feel we got a room for improvement on my ties in, even if now I still gold fat and water, so the insertions will not be visible yet.

This afternoon I had 1h posing lesson with a wellness client inside my posing studio 🫠

Now I am currently doing my 40min cardio,

And so post cardio I will roll my gluutes 😂

I share you here my check in pictures 🥹 and if you wanna see in real, there is the video posted in Reels on my instagram @allisontestu

Xoxo

PS: I put you a comparison front pose from 10days ago VS today for the side glutes pop (difference is more carbs, and one hipthrust more per week – 2x a week total)

+1 More Photos

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[Allison]

Hello guyz

Same fasted routine this morning

I went to workout hams today and currently doing my 40min cardio now.

I contacted my brasilian Doctor André Rizzuti, cause I got my periods but the bleeding is huge, so he advise me to increase the iron during the time of the bleedings and also to add an extra of 500mg primrose oil x3 per day, I was already at 2000mg primrose per day.

This doctor is verryyyy good, I gonna renew my following with him for 8 weeks more.

I want him to follow me during my first prep of 2024 also and more if needed.

Xoxo

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[Allison]

Hello guyz

Today same fasted routine

Full days of work on online posing lessons and after I gonna do my cardio 40min

It’s rest day from the gym

❤️

Instagram : @allisontestu
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