[Erin]

Pull today

Dungeon was quite busy but think it’s because urs is training there at the moment.

Little more waiting than usual but still a great session

Leg raise 1 AMRAP

Single Arm nautilus pull down : 2 sets of 10-15 reps 1 set of 15-20 .1 second pause in shortened range

Dumbbell RDL: 2 sets of 10-15 reps

Single Arm gym shop row (lat bias): 1 set of 8-12 reps, 1 set of 12-15 reps.

Upper back pull down : 1 sets of 10-12 reps.

Iso Row lat bias : 2 sets 1 set of 8-10, 1 set of 10-12 reps

Barbell Hip Thrust: 2 sets of 10-15 reps

Rear foot elevated split squat : 2 sets of 12-20 reqps.

TBJP Supps & Clothing - ERIN10
Instagram - erint.ifbbpro
Coaching- femmevo

[Erin]

Rest day today

Very much needed after leg day 😂

A day of work, set ups and calls

Big weekend with 5 competing so making sure they are all prepared and ready

TBJP Supps & Clothing - ERIN10
Instagram - erint.ifbbpro
Coaching- femmevo

[Erin]

Leg dayyyy

Best day of the week

Currently doing 2 on 1 off and it’s working very well recovery wise

Means a little more volume in the legs which is definitely needed as although I need to bring everything up my legs looked terrible and had no pop this year

Happy with today’s session back in Dungeon. Such a unique atmosphere to train in.

Pendulum up which is great

TBJP Supps & Clothing - ERIN10
Instagram - erint.ifbbpro
Coaching- femmevo

[Erin]

Push day today which was lovely

All check ins done before 9am then went to train which was a great session

Very hungry on these calories which is a good and bad thing 😂

Lying cuffed cable lateral : 3 sets of 10-15 reps set 1 2 second hold in short, set 2 1 second hold set 3 no hold

neutral grip nitro shoulder press : 2 sets of 6-9, 10-15 reps

High incline prime press : 2 sets 6-9, 10-15 reps micro pause at top and bottom of each rep first set load 50/50 mid / top peg second set 70 top 30 mid

Narrow grip gym lecco press : 2 Sets of 6-9, 10-15 reps

Standing lateral raise : 3 sets of reps 10-15 reps set both sets pause

Reverse Pec Deck: 3 sets of 12-20 reps.

Rope cable crunch : 2 sets of 10-15 reps.

Toe Press 3 sets of 8-20 (DC Stretch Calves)

TBJP Supps & Clothing - ERIN10
Instagram - erint.ifbbpro
Coaching- femmevo

[Erin]

Rest day today

Work and calls in the morning

10k steps

Then chilled at the pool for an hour which was nice

It’s a lot cooler now which is good so happy with that 😂💜

TBJP Supps & Clothing - ERIN10
Instagram - erint.ifbbpro
Coaching- femmevo

[Erin]

Push day today which was epic.

Really enjoying training after 1 meal at the moment.

Energy is super high so we will see what bloods say.

PEDs go back in in 2 weeks.

Food up today

Training day diet

+ 80g rice

Rest day

+ 80g rice

Body comp is holding very well, probably actually a little better with the lowered stress and high fats so feeling pleased and super content at the moment.

TBJP Supps & Clothing - ERIN10
Instagram - erint.ifbbpro
Coaching- femmevo

[Erin]

Leg day today

It’s been great catching up with people over the past few days but back to normal solo Erin now which is nice

Food and steps still remain the same

Adductor: 2 sets of 15-20 reps.

Seated Ham Curl – 3 working sets – 1 set of 8-10 2 sets of 10-121 single drop set on last set

Leg extensions: 2 sets of 10-15 reps, both sets 1 full second pause in short. 1 single drop set on last set

Banded pendulum squat 2 sets of 8-10, second set 10-12 reps

HS Single leg press, feet low on platform – 2 sets of 10-12 reps

Barbell hip thrust 2 sets 15-20 reps

Walking lunge: 1 working set 12-15 reps each leg.

TBJP Supps & Clothing - ERIN10
Instagram - erint.ifbbpro
Coaching- femmevo

[Erin]

Pull daaay

Lovely walk this morning round the lake then worked and did some admin

Leg raise 1 AMRAP

Single Arm nautilus pull down : 2 sets of 10-15 reps 1 set of 15-20 .1 second pause in shortened range

Single Arm gym shop row (lat bias): 1 set of 8-12 reps, 1 set of 12-15 reps.

Upper back pull down : 1 sets of 10-12 reps.

Iso Row lat bias : 2 sets 1 set of 8-10, 1 set of 10-12 reps

Cable single arm pull over/ straight arm pull down : 2 sets of 10-15 reps

Dumbbell RDL: 2 sets of 10-15 reps

Reverse Pec Deck: 2 sets of 12-20 reps.

Food up a little bit more now. Blood test tomorrow so we will see what results say

TBJP Supps & Clothing - ERIN10
Instagram - erint.ifbbpro
Coaching- femmevo

[Erin]

Bikini fitting today which was amazing

3 bikinis

1 green, 1 purple & 1 blue.

Very nice to get them and see Mandie at Black ice she is amazing.

Trained legs which was incredible at EP jungle. All numbers up which was nice.

Then finished steps 🖤

TBJP Supps & Clothing - ERIN10
Instagram - erint.ifbbpro
Coaching- femmevo

[Erin]

What a lovely week

Much needed time with my family. My sister is pregnant and this was the first time I seen her and last until she gives birth

She had her baby shower and was a beautiful day ❤️

Trained push with Blair which I’ve missed and was great to catch up with

Tomorrow Manchester for my bikinissssss

TBJP Supps & Clothing - ERIN10
Instagram - erint.ifbbpro
Coaching- femmevo

[Erin]

Full on rest day

Work

Steps

Pose

Then full family day ❤️

TBJP Supps & Clothing - ERIN10
Instagram - erint.ifbbpro
Coaching- femmevo

[Erin]

Pull day today which was awesome although I forgot how shit the panatta t bar row was so did one set then switched to low row instead.

Great day seeing clients and usual faces

10k steps

Then seen my grandparents for the first time in a while

TBJP Supps & Clothing - ERIN10
Instagram - erint.ifbbpro
Coaching- femmevo

[Erin]

Push day today

Awesome session at my gym in aberdeen which was so lovely.

Strength has increased quite a bit since the last time I was here which is always great haha.

Busy day with clients in the gym seeing them and catching up

New TD diet

50g oats, 50g banana, 150g egg white, 15g pb

50g cor, 30g whey

50g cor, 30g whey

100g chicken and veg

100g fish and veg

150g egg white, 1 egg, 40g PB

10k steps

Body is responding very very well to high fat which is a similar approach to what I have done previously in the past.

Fats are very important for females but also for your physiological health.

Although we need carbs, I’ve found especially with a lot of my athletes also that keeping fats higher helps massively In a prep.

Not 100% sure on dates for shows yet but I’m really happy with how much body has bounced back after this prep.

I haven’t felt myself or had any pop to my physique even with having higher carb days however things have changed now which is awesome.

Blood test in the next week then we will hopefully get green light to crack on

TBJP Supps & Clothing - ERIN10
Instagram - erint.ifbbpro
Coaching- femmevo

[Erin]

Well… I am still in prep, I meant competing haha

TBJP Supps & Clothing - ERIN10
Instagram - erint.ifbbpro
Coaching- femmevo

[Erin]

Rest day today

Lovely walk at the beach and day with my mum

New rest day meals

150g egg whites
50g oat
15g pb

100g chicken
100g veg
30g rice

100g fish
200g veg

100g chicken
100g veg
30g rice

150 egg whites
2 egg
40g pb

Fat burners and t3 now removed.

T4 remains in.

I will be prepping this year but getting my body back in balance first

TBJP Supps & Clothing - ERIN10
Instagram - erint.ifbbpro
Coaching- femmevo