[Erin]

Very productive day

Steps
Pull day
YouTube video on post show
Check ins / calls

Then finished my book which was incredible

Really lovely day ❤️

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[Erin]

Push for me today

10k steps

Very good session. Had a little blip this morning thinking I hadn’t made progress then trained and snapped out of it instantly

Sometimes we get thoughts from the inner Patricia in our minds but it’s so important to just let them pass and get the fuck on with your day

Feeling good and recovery is so good right now

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[Erin]

Rest day for me today

Busy work day and then nap for eyelash appointment which was lovely

10k steps today

So was chilled.

Push tomorrow

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[Erin]

Happy 1st July

Check in today, very much disconnecting with what I look like today. Not happy with my visuals but it’s the part of it.

Minimal steps today for leg day

Very good session and one thing is certain I will NEVER take my mood into a session no matter what.

Strength still very very good which makes me happy.

Adductor: 2 sets of 15-20 reps

Laying Ham Curl – 2 working sets – 1 set of 8-10 2 sets of 10-12

Cybex hack 1 sets of 8-10, 1 set of 10-12 reps

Banded leg press: 1 set of 8-10, 1 sets of 10-12 reps

Leg extensions: 2 sets of 10-15 reps

Contra lateral loaded split squat : 1 working set 8-10

Hip thrust 2 sets 8-10,12-15

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[Erin]

Rest day today

Another new low weight

Lots of calls with clients and had a girl competing at the PCA first timers

15k steps and a chilled rest day today

Legs tomorrow

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[Erin]

Pull day today

New low weigh in also

Walk/vaccums/posing

Pull a

Leg raise 1 AMRAP

Single Arm nautilus pull down : 2 sets of 10-15 reps 1 set of 15-20

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,

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

Preacher Cable Curl: 2 sets of 10-15 reps.

Went to the cinema tonight which was AMAZING. I haven’t been to the cinema in 5 years, the last film I seen was Jason Born 😂 will definitely be back, it was so amazing

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[Erin]

Check in day today

No changes again.

Nice long walk today.

Push session

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

Prime shoulder press : 2 sets of 6-9, 10-15 reps loaded 50/50 middle and top

High incline smith press : 2 sets 6-9, 10-15 reps micro pause at top and bottom

Narrow grip smith machine press : 2 Sets of 6-9, 10-15 reps

Behind the back standing cable lateral raise : 2 sets of reps 10-15

Cross body tricep extension : 2 sets of 10-12 2 second pause in short

Single arm dumbbell curl : 2 sets of 10-15 reps.

Seated calf raise. 3 sets of 8-20 (DC Stretch Calf)

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[Erin]

Rest day today

Lots of steps and finished my book.

The housemaid

OMG I HAVE MISSED thriller books. Absolute fav so far this year and glad there is a second book 💃

Been reading non fiction for a while but backkkkk into my fantasy books haha

Good day

Push tomorrow

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[Erin]

Leg day today

Awesome awesome session

Up on everything + a bonus set on the tru squat. Will definitely be asking Kuba to add that in my next training block as I love it

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 1 sets of 8-10,

Tru squat 1 set 12-15

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

Barbell hip thrust 2 sets 15-20 reps

Split squat: 1 working set 12-15 reps each leg.

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[Erin]

Rest day today

X3 walks today

Calls, check ins and set ups

Leg day tomorrow

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[Erin]

Check in day with Kuba

No changes

Pull day which i love

Leg raise 1 AMRAP

Single Arm seated cable pull down lat bias: 2 sets of 8-10 reps 1 set of 10-12 reps, 1 second pause in shortened range – run this seated on an incline bench.

Chest supported tbar row: upper back bias 1 set of 8-12 reps, 1 set of 12-15 reps.

Single arm iso row lat bias : 2 sets of 10-12 reps.

High row upper back bias: 2 sets 1 set of 8-10, 1 set of 10-15 reps

Barbell RDL: 2 working sets of 8-12 reps

Reverse cable fly – high to low plate of motion : 3 sets of 12-20 reps.

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[Erin]

Epic day

Walk, posing rounds, client calls and set ups

Then trained push

Great session today and numbers progressed today

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 : 2 sets of reps 10-15 reps set both sets pause

Neutral grip single arm cross body push down: 2 sets of 10-12 2 second pause in short

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

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[Erin]

Posing, mini walk and feed cats

Had a migraine yesterday for whole day so was a blessing it was a diet break.

Had a nice day today

Chilled then Matilda theatre tonight which was really good

Back to business tomorrow and hopefully the last deload of prep 😂❤️

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[Erin]

Posing, mini walk and feed cats this morning

Then finally got my driving licence changed and work caught up

I feel fully refreshed now which is good, no crazy doms and mentally I need to get back into gym so hopefully Kuba gives me green light tomorrow

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[Erin]

High day today

Weight escalated after leg day and feeling a little fjcked and flat but we crack on

Busy rest day which was nice

9 k steps

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 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
100g chicken
200g potatoes

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

M6
40g whey
10 almond butter
70g oats 200g strawberry

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