Allison
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And I use the hook for everything, as my muscles are much stronger than my joints
For me game changer and the tendinitis never gets worse with them
But without of with straps, my hand kind of unlock and tendon is inflammed every single timeInstagram : @allisontestu
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Hey mate. Keep the over grip, not mixed one.
I got one pair of iron hook grip and that’s fantastic !!
I can even stop holding the bar with my hands and keep the lifting when the hands slides
I cannot use normal straps grips as the do pressure on my very little tiny baby wrists with tendinitis, the size of my wrist is same than a 8 years old child 😂Instagram : @allisontestu
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Hello mate
First of all thank you for trusting us enough to share your inner feelings
It’s not an easy journey for anyone of us. And sometimes the “lower batteries” can occur and that’s totally normal.
Secondly, you are still very lean imo, so you have a margin to increase food, you will not sez much progresses if you don’t eat enough for your needs.
It goes with accepting that you may be a little less lean for some time, but your shape lools very good so as I said: you got a decent margin.
Don’t be afraid to eat more, and also you can reduce the volume of workout and focus on your recovery, massages, or things that makes you feel good physically and mentally.
As you wanna be lean, you may be a little impatient to see progresses, and I understand but this impatience is making you not objective at all, and probably it drains your energies even more.
If all the weights seems too heavy at the gym, take more rest btw sets also, and eat more.
You def have more kcals than average bodybuilding practitioners, and on the paper it seems huge enough, but as you are still lean, that’s not enough for youInstagram : @allisontestu
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Hello guys
Today 1h fasted cardio
Mobility and vacuum fasted like usual
Today was glutes workout :REVERSE FROG
● 1×12à15 40kg 13
● 1×10à12 40kg 11
● 1xBACKOFF(-30%)x15à20REPS 17 a 30kg
RDL avec élastique à la taille
● 2×10à12 50kg 12 12
● 1xBACKOFF(-30%)x15à20REPS 40 15
HIP THRUST uni
● 1×12à15 25kg 15
● 1×10à12 25kg 15
● 1xBACKOFF(-30%)x15à20REPS
STEP UP
● 2×10à12 20kg 15
STIFF 50
● 2×10à12 16 16
● 1xBACKOFF(-30%)x15à20REPS 40kg 22
And tonight I have sent the registrations for my clients for the posing video corrections
This month it’s gonna be Mondays
Now I gonna order sushis
XoxoInstagram : @allisontestu
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Just switch it with another rowing movement
Instagram : @allisontestu
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Hello Christian
I would adivse like others
Upper lower rest upper lower rest rest
But just as a note
For 4 years I did a muscle split 5 days in a row with rest Saturday sunday
And i have found some benefits in itInstagram : @allisontestu
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Hello everyone
1h fasted cardio today
Vacuum and mobility
Upper workout today
Food shopping
And administrative work to sent the registrations links for the video posing corrections subscribers of December
XoxoInstagram : @allisontestu
Online Posing Lessons : www.calendly.com/allisontestu10% OFF with my code AT10 on
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But push pull legs is also amazing, do what is most convenient to you and works better
Instagram : @allisontestu
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👋 hello
I would get lean before the gaining phase
When new in the gym i had made a muscle split
One day one muscle group and it’s good to start
You don’t NEED to do an agressive deficit
Only a small deficit could be fine
But if you know that you lack of efficiency then for your work and life, maintenance is fine bUt longer
You just have to settle your main goal
Is it the shape and sport or is it to be balanced in all areas
The two answers are totally valuable
Most efficient is a small deficit until being lean enough
Most comfy is maintenance and wait for a better body compoInstagram : @allisontestu
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Yes u need a coach but i don’t see any point of waiting, take a good coach now and he gonna have a look on your bloods and adjust all the variables to put you into optimal ranges if smg is not perf
Instagram : @allisontestu
Online Posing Lessons : www.calendly.com/allisontestu10% OFF with my code AT10 on
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Hello guyz
Fasted cardio 30min today
Vacuum mobility also
Before that check in for my coach
62,8kg so 400gr more in two weeks
I don’t put much attention of this weight increase as we did the check on a thursday and usually I have them done on Saturday so not same diet on rest and tD, and we are happy of the shape so whatever
The coach does not want to get me leaner than this, he tells me it’s enough for an off season.
So we keep this kcals of maintenance and we gonna stay here and try to improve weaknesses from here.
I am 5kg over 2024 stage weight in average
So we are in a good position for hormons, periods and not to far from stage if i wanna jump into a show.
Body compo is not so bad, so here we are.
Today stair master at the gym for 30min and also full day of posing video corrections for my clients
Just finished now.
Tomorrow is upper !!!! YeaaaInstagram : @allisontestu
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And if you are hungry, drink water and stay busy
And if your collegues wanna bring you at the restaurant, you say yes but with your tupps and don’t be shy to say no to their food, I mean, often rice and chicken is upsetting people, but clearly if you ordered mac&cheese or fries they don’t care what you eat lol
They will probably say “oh eat like us, it will not harm u” but they don’t care, just say no and eat ur chicken, drink a soda zero and keep job relations goodInstagram : @allisontestu
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Hello mate.
Accountability is organisation.
1/ your main rest day : cooking
Rice, chicken, veggies in huge quantities
Serve yourself every day before or just organise your tupps for the week
2/ alarms on phone, for wake, meals, cardio, bed time
3/ allow yourself one free meal per week at night post workout (last meal is better to improve sleep and to wake up fresh and motivated the day after; post workout cause this will also benefits you)
4/ buy 4x bottles of 1L and you drink 1 L morning, 1 midday, 1 afternoon, 1 evening (more if you need more) or just buy a big bottle of 2L and you fill it twice.
5/ don’t be afraid to add colours to your meals, spices, lemon, salt, oignons, make healthy sauces/ one theme per week for exemple (lemon herbs one week, oignon paprika the week after)
6/ variate the cooking of your meats : airfryer, oven, steam, plancha, grill, minced meat in hamburgers you have many ways to adhere and love the food u eat, variation and taste is often the key
7/ to find motivation for cardio or step, try to do a profitable time; don’t loose your time scrolling on socials, but use this time to listen some podcasts, to make a goals to do list of what you wanna accomplish and things like this.
8/ do yourself a shape check-in. Weight measurements and pictures / videos, same place, same day of the week.
And then the frequency is up to u; some people binge eat so the need more frequency, some people don’t binge but they loose consistency when then don’t see enough progresses; for this second type of people, is better a check-in every two weeks as every two days you will not see much difference imo.
9/ set your goal and put it on the fridge or on the background of your phone, set your goal but find the REASON why this goal.
Most of the time humans set a goal that does not have much to do with their initial trouble.
If you had big family lack of love and peace and that the gym helps you to get stronger mentally physically (my case), well basically it’s not related, but think like this “keeping my goal number 1, is the proof that I am someone who really deserve to be loved and respected. And it goes but loving you and respecting you and your goals”, it might not work for everyone ; but I never failed the diet plan or workout plan in 10 years.Instagram : @allisontestu
Online Posing Lessons : www.calendly.com/allisontestu10% OFF with my code AT10 on
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Small muscle, less intensity possible, so yes, faster recovery
Instagram : @allisontestu
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And when your weight reached a plateau during the check in you have made, I would increase the kcals 200/300 kcal on TD, and you can choose to divide a little bit more carbs everymeal, or more carbs pre and post workout
I have experienced both, both works almost same thoughInstagram : @allisontestu
Online Posing Lessons : www.calendly.com/allisontestu10% OFF with my code AT10 on
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