[Allison]

Hello everyone

This morning we left for alicante

5h drive and now checkin into our new airbnb and physio session into titan fitness gym in alicante.

Feedback of my coach received : we keep the same and check-in Sunday.

Xxx

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[Allison]

Hello mate
Morning

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[Allison]

Hello everyone
Today fasted check-in
58,2kg so 400gr more than last week check-in
We are into a good increasing range
Super happy of the look despite the fact I am all stuck in the lower back and the neck
We prep the stuff to travel by car tomorrow
Direction alicante
Xxx

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[Allison]

Hello everyone
Today glutes workout and chill
7k steps will be done total
Tomorrow check in for the coach
Xx

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[Allison]

Hello mate, at a time without anabolic you could have lost already 2kg more or less, but with this compound in place, you will gain a little weight 1/2kg in the first weeks of use.
So you are totally fine; 3,5 weeks of cut, you should have lost around 2kg but you lost just one and visual and body compo is better; here we are.
Everything is rolling.
Just visual matters when you do a deficit.
Weight is just one variable to look at to explain some things; but basically : the better you look with the less body weight lost, the best it is.

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[Allison]

I would say it’s normal, but if this is happening to me I would review my form though; I don’t want such an involvment of lower back and erectors, particularly for the division I compete in, cause just make the mid section thicker.
So lower the weight/review the form will be my go to

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[Allison]

Hello mate, hunger hormons are all skewed
And this will last for weeks (4/5)
Your body will just send you signals you “need” to eat/you are not “full enough” cause you also lost the satiety.
Now… that’s why I don’t do anymore holidays diet break after a prep; cause that’s simply occupy too much space into your brain : questionings; lack of confidence back cause of shape aspect; etc etc
Particularly when it’s new YOU CAN’T enjoy holidays with normal people after a deficit.
Ofc get back to your routine once home, deficit, but next time, just keep your diet and reverse.
I am right now in holidays and keeping my reverse without free meals; cause I know my body isn’t regulated now, and even if I will do free meals; it will ask me “moreeeeeeee guuurl moreeee you want more” even if I don’t want more, and I will have to resist (thing I can do easy) but the fact of resisting to this is the opposite of being in peace into our head. It’s a consistent battle to say no to yourself, and I don’t want to battle in holidays, so just reverse, no free meals, no questions, easier.

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[Allison]

Hello everyone
Today chill day in Malaga
Yesterday we went to Oxygen gym in marbella and the gym was fantastic !! Cybex machines were amazing !!
Really good upper body session
Also cooked for the free meal of my husband yesterday
Tomatoes mozza burata with pasta carbonara and angus beef
✨ all home made
Xxx

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[Allison]

Hello everyone,
Today physio session
Upper body workout
And steps 7k

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[Allison]

Post the three options in pictures and we vote 🤘🏽🤩

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[Allison]

Hello everyone
Today rest day
We gonna visit malaga the morning and see the house prices in the area
Afternoon potentially beach and chill and steps
Xxx

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[Allison]

Hello mate, disconfort can be normal, but soreness like if you did a lower back exercise, no.
Disconfort can come from a lack of mobility on hips or knees or ankles
But soreness is from a good reason.
After few years of practice I saw my last 3 vertebras are stuck together from my horse riding 16 years of practice
Some exercises will hurt forever cause anatomically not able to do them with the correct freedom of spine
I would remove the exercises that cause pain in lower back, and work in parallele on mobility

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[Allison]

I understand 🤩
Squat pattern yes at the smith , i would watch the ROM and make sure u stay on the glutes portion, so don’t go lower than the knee, don’t do a knee flexion much, an kind of in between btw a squat and RDL
OR same at the reverse hack squat machine
I upper session per week imo is the best for one reason : you got wide claviculas. The X frame is already obvious on your structure; so you are one of those lucky person who will not need to put “tons” of muscles on top.
Don’t do my mistake i did with all my upper workouts on wide claviculas.
I would do 2 rowing exercices + 2 lats exercises
Shoulders : 1 x press / 1 x front raise / 1 x lateral raise / 1 x rear shoulders / 1 x triceps
If you feel you can do into one unique session or two as you wish
I would do :
Monday back+ tricep
Tuesday glutes
Wednesday rest
Thurs hams
Friday shoulders
Sat glutes
Sunday rest

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[Allison]

Hello mate, when you lift the weight on the leg ext do you watch your posture of chin and neck?
Don’t put chin too up or down, keep it normal and look in front of you, otherwise you create tensions into it and cervicales

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[Allison]

Hello mate
Leaner 🫡

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