[Erin]

Leg day today

Awesome session and usual kit at ultra flex which was super nice

Seen a few clients then drove to Scotland.

Looking forward to rest day tomorrow

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

[Erin]

Pull day todayyyy

Epic epic session

T bar row was so incredible.

HS SA pull down
T bar row
Prime row
Lat pull down
Upper back row
Glute drive

Then a nice long walk and a Botox appointment

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

[Erin]

Trip to Maidenhead to see my clients compete which was amazing

They both placed which is good.

Prepping first timers really does make me happy because I love being part of their full journey to the stage.

Rest day so nice walks in Cheltenham.

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

[Erin]

Epic leg day at tbjp x shed

Usual pieces of kit but swapped the pendulum for swing squat which was so nice

I love how hard it is 😂😂

All weights significantly up since the last time I trained legs here which was really good.

Legs are feeeeeling it today 😂

Nice walks in the park to the end the day

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

[Erin]

Touch down in UK

Busy day yesterday

Pull session, pack, prep, tidy house then flight in the evening

Got my hair done in the airport terminal which was cool hahah

Epic travel day and nice long sleep which was nice

Seen Dayner and my client then caught up on work for the day

Leg day tomorrow which I’m super excited for.

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

[Erin]

Rest day today which was needed

A day of going back and fore to the doctors for appointments but all done before I go which is nice.

Big day tomorrow

Pack, pull session, flight

Excited ❤️

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

[Erin]

Well guys big update

Shows have been pushed back.

All of factors coming into this but a big one is the fact gear hasn’t been real for over 4+ which has obviously results in my physique not having the “pop” it usually does

I travel back to the UK on Wednesday so I willl be getting PEDs I know and trust however due to timings of exposure, I NEED time off rather than just continuing to stay on cycle and risk my health.

So the plan is to get real gear, reset with a slight bump up in food and allow my body to regain fullness that’s been lost, get fresh then aim for a show in approx 9-10 weeks time.

The orginal plan was to travel to America start of September but due to too many “what ifs” I don’t need that stress right now.

I need to be locked in in an environment that I know works well for my prep and my business. America doesn’t work well for that.

So I feel a huge wait lifted off my shoulders as the priority is literally my VERY best. I won’t go on stage not 100% as what is the point. I don’t even care if I step on stage, what I care about it progress.

I’m super happy with the decision and know in my heart this is the right one to make and grateful for Kuba having my best interests at heart with this.

It would have been a push with America and need my body and mind to be in the best possible position.

We are not relaxing.

I am still in prep just with a bump up in food now and less steps / Clen

Water 7 L
Salt 12
Low salt 8g

* CARDIO/EXPENDITURE

Steps
10,000 daily

Do not do your steps all at once, 4500 fasted then regular walks after meals!

Cycle –
As per timeline

Trt
2 mg fem test every 5 days

Gh –
1 iu am 2 iu pre bed

Lantus : 10 iu with m1

T4 200 mcg fasted
T3 25 mcg fasted

Both take away from caffeine as it inhibits absorption – take your clen yohimine t3 & 4 together hydrate then caffeine 15-20’min after that.

Clen 40 mcg fasted

40 mg telmisartan am only
500 mg metformin pm only with last meal

Do not take telmisartan and metformin together, taking both of these together inhibits absorption.

Pull / density day diet
Leg day diet
All food is raw uncooked

Meal 1
1 whole Egg
200 ml egg whites
50 g peppers
50 g mushrooms
75g cream of rice 100g blueberry

Meal 2
90g Jasmine rice
50g asparagus
100g chicken
100g pineapple

Intra
15g performance fuel
20g mps max
5g creatine
5g glutamine

Meal 3
30g whey iso pro
100g cream of rice rice flake combo
100g berries

Meal 4
50g asparagus
50g rice
100g chicken

Meal 5
100g steak
50g asparagus
200g potatoes

M6
40g whey
10 almond butter
25g cor 35g oats 150g strawberry

All food is raw uncooked

Meal 1
1 whole Egg
200 ml egg whites
50 g peppers
50 g mushrooms
50g cream of rice 100g blueberry

Meal 2
75g Jasmine rice
50g asparagus
100g chicken
100g pineapple

Intra
10g sustain
20g mps max
5g creatine
5g glutamine

Meal 3
30g whey iso pro
100g cream of rice rice flake combo
100g berries

Meal 4
50g asparagus
50g rice
100g chicken

Meal 5
100g steak
100g potatoes
50g asparagus

M6
40g whey
10 almond butter
25g cor 35g oats 150g strawberry

All food is raw uncooked

Meal 1
1 whole Egg
250 ml egg whites
50 g peppers 50 g mushrooms
50g cream of rice 100g blueberry

Meal 2
100g veggies
50g rice
120g prawns

Meal 3
30g whey iso pro
50g cream of rice rice flake combo
10g almond butter
100g berries

Meal 4
50g asparagus 50g peppers
150g potatoes
100g chicken

Meal 5
100g chicken
150g potatoes
100g strawberry
50g asparagus

M6
40g whey
10 almond butter
60g oats 200g strawberry

Let’s get to work

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

[Erin]

Rest day today

And a high day

Meal 2
100g veggies
50g rice 50g berries
120g prawns

Meal 3
30g whey iso pro
75g cream of rice rice flake combo
10g almond butter
100g berries

Meal 4
50g asparagus 50g peppers
50g cream of rice 100g blueberry 10 dark choc
100g chicken

Meal 5
100g chicken
50g rice 50g berries
50g asparagus

M6
40g whey
10 almond butter
25g cream of rice
50g oats 200g strawberry

Digestion has been really good and definitely looking less flat than yesterday which is good. Just hoping my physique comes to life soon haha

Chilled day minimal steps, went to see it ends with us, it was SO good

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

[Erin]

Rest day today

Feeling quite anxious with the look as I don’t feel close to ready but we will see what Kuba says tomorrow

This has been a very different prep to usual and recovery has been good but I don’t feel close to the suck yet.

A day of staying out of my head and focusing on the work

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

[Erin]

Pull today

Energy has been lowww but we power on through, always feel good after training

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.

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

[Erin]

Push day today

Early morning and another 8k steps boxed off. Enjoying the early mornings right now so early night and lights out by 8.30 which is lovely

Session at binous today because I wanted to used to the posing studio.

All usual kit which is great.

It’s quiet right now so isn’t crazy

Feeling tired now so prep is prepping which is gooood

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

[Erin]

Rest day today!

Legs are heavy after legs which is a nice feeling haha

16k steps done, team call & client set ups

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

[Erin]

Leg day!

Sleep is a issue but today I felt really fresh

8k steps by 6am

Followed by work and legs

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.

The primo is primoing hahaha very good session

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

[Erin]

Rest day today and a needed one

First preppy day today which was fun. Forgot what it feels like to clock watch haha

I kept busy though but the hunger after a meal was intense hahah

Loveeeee it

Trip to lululemon which was lovely so lots of steps

Sleep wasn’t ideal last night so early night tonight

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

[Erin]

Pull today

Hardest session of the week but best one!

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

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

Finished with lots of steps and clients calls

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