[Erin]

Push day today

Steps boxed off early

Still 16k

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)

Great session

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[Erin]

Epic day 🙂

New low weigh in

Usual 6k + check ins

Hair appointment for extensions. Had 3 people doing my hair which was lovely so was quick.

Then LEGSSSSSS

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

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

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.

Happy with the everything except hip thrusts today, glutes so a little tender so missed my top set by 1

Everything else was up, which means the primo must be working now.

Think I had a dud batch as literally nothing was happening and looked flat and a water buffalo

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[Erin]

Lovely day today

Push session

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)

Great session followed by a hair appointment which is my worst nightmare but it’s done 😂❤️

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[Erin]

Back in business

Hallelujah

I know that rest is necessary but I would rather be training so it was GREAT to be back in business today

Pull 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

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.

More legs added in which is very exciting

Went to the UFC last night which was truly incredible. Absolutely loved it, didn’t stay for the full thing because of timings but was very exciting 😂😂

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[Erin]

Another rest day

Really want to get back into the gym now 😂

8k steps today and a sit by the pool which was nice for a change

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[Erin]

Another high day today

Feel great today so hoping to get back to training tomorrow

I really don’t like resting but had a great day of getting work done

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[Erin]

Check in day with Kuba

Slight increase in food and deload the next few days.

Lots of work and calls today which was nice

Steps 8,000

Meal 1
1 whole Egg
250 ml egg whites
50 g peppers 50 g mushrooms
30g oats 100g berries

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
50g rice
100g chicken

Meal 5
100g chicken
200g potatoes
50g asparagus

M6
40g whey
10 almond butter
65g oats 200g strawberry

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Coaching- femmevo

[Erin]

Rest day today

Steps

Check ins and set ups

Seen the dogs today which was nice

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Coaching- femmevo

[Erin]

Lovely day today

Calls
Steps

Then pull session at dungeon

Awesome workout but gym was a little crazy. VERY inspiring seeing Breon and rubiel training alongside their trainer Chris. Was incredible talking to them.

Forever grateful for being in this environment

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[Erin]

Travel day

4am rise for 6k steps
Got organised
Went to airport
Then forgot to refuel my rental car, left my id at the desk and lost my boarding pass 😂😂😂

Standard but no stress 😂❤️

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Coaching- femmevo

[Erin]

An AMAZING couple of days

Team content day / catch up and quarterly planning

Then our photoshoot.

We had 20 girls which was truly incredible. All organised and went very smoothly.

After the photoshoot I trained push which was a banger session. Really love the strive shoulder press.

After session I prepped and froze my meals for travel so they would be fresh.

Flight planned well so I travel during the day but get to sleep at night so I’m in normal routine.

Fabulous ❤️

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Coaching- femmevo

[Erin]

Touch down in UK

First stop Cheltenham for legs which was epic

Really insane to see the amount of new kit there is. Once my Dubai era is over, 100% going to go there for a bit. I love it so much.

Nytram leg press today – super heavy which I loved

Usual session so was great

Easy travel to UK as direct flight so slept the whole way, felt really fresh x

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[Erin]

Lovely day today

In that stage of prep now where tiredness doesn’t really exist and wake up super early haha

Steps and check ins done before 7

Fed the dogs and cats

Trained push, epic session then posed

Calls with clients

Then eyelash and nail appointment

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Coaching- femmevo

[Erin]

Rest day today

Productive one

Walk/posing/check in

Team call and new enquiry calls

Then went another walk and sorted out the dogs ❤️

Was great

New diet in place

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

Meal 2
75g 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
75g cream of rice rice flake combo
100g berries

Meal 4
50g asparagus
100g chicken

Meal 5
100g steak
50g asparagus

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

All food is raw uncooked

Meal 1
1 whole Egg
200 ml egg whites
50 g peppers
50 g mushrooms

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
75g cream of rice rice flake combo
100g berries

Meal 4
50g asparagus
100g chicken

Meal 5
100g steak
50g asparagus

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

All food is raw uncooked

Meal 1
1 whole Egg
250 ml egg whites
50 g peppers 50 g mushrooms

Meal 2
100g veggies
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
100g chicken

Meal 5
100g chicken
50g asparagus

M6
40g whey
10 almond butter
50g oats 200g strawberry

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Coaching- femmevo

[Erin]

Epic leg day 🙏

4 plates pendulum for 6
3 plates for 11 which was really good reps, was happy with that set

Top set I got a little cocky, should have done 3.5 but had a fuck it I feel good I’m taking it mentality today

Next week we get 4 plates solid

Everything else awesome

Split squats up to 35s

Leg press 6pps on the Atlantis, it’s so much harder than any leg press I’ve used 😂

Love it

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