[Erin]

Happy Monday ❤️

Steps
Team call
Check ins
Calls
More steps

Then pull/density today was awesome

Glute kick back: 3 sets of 10-15 reps

Single arm cable Lat pulldown: 2 sets of 8-10 reps

Stiff leg deadlift: 1 set of 6-9 pull off block need be if mobility is not there to pull off floor – next set pull off floor for RDL but make sure first set is stiff second is RDL
RDL: 1 set of 8-10 paused

Cable Upper back row: 3 sets 8-12 reps

Single arm dy row lat bias : 2 sets of 10-15 reps

Upper back biased pull down machine or cable : 3 sets of 10-15 focus on deep stretch on every set

Glute drive: 2 sets of 12-15 reps, 2 second pause in short for every rep

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

[Erin]

Happy Sunday!

Wholesome day today

Push session
Food shop
Prep food
See family
Nice walks
Catch up calls with my coaches

Great session 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)

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

[Erin]

Rest day today

30 mins cardio
13k steps
Catch up with clients

Push tomorrow

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

[Erin]

New diet split goes to follow

Water 6 L
Salt 12 g

* CARDIO/EXPENDITURE

Steps
13,000 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 150 mcg fasted
T3 25 mcg fasted

Clen 40 mcg fasted

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

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

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

Meal 2 5 iu humalog
100g Jasmine rice
50g asparagus
100g low fat steak mince
100g pineapple

Intra
30g 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 rice
50g asparagus
100g chicken

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

M6
40g whey 300 ml unsweetened almond milk
10 almond butter 10 dark choc
25g cor 25g oats 150g strawberry

All food is raw uncooked

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

Meal 2 3 iu humalog
100g Jasmine rice
50g asparagus
100g low fat steak mince
100g pineapple

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

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

Meal 4
50g rice
50g asparagus
100g chicken

Meal 5
100g steak
50g asparagus
50b rice
100g pineapple

M6
40g whey 300 ml unsweetened almond milk
10 almond butter 10 dark choc
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
50g cream of rice 100g berries

Meal 2
100g sourdough
100g pineapple
100g veggies
120g salmon

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

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

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

M6
40g whey 300 ml unsweetened almond milk
10 almond butter 10 dark choc
50g oats 200g strawberry

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

[Erin]

Hellloooo from rotherham!

Deload is complete and feeling very very fresh.

Really good leg session with Kuba today which was great to start this diet off.

Love training at Rotherham as the kit is truly
Amazing❤️

Different step up from my usual leg day but enjoyed having a hinge in there

Seated eagle leg curl – loved that piece of kit
DB rdl
Lying leg curl
Leg extension
Banded Leg press
Hack squat
SL leg press

Caught up with some clients and training pull there tomorrow 🙂

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

[Erin]

Another rest day

Team call
12k steps
Check ins
Project planning

A day basically at the computer 😂

Really good day but definitely itching to get back into the gym, hate taking time away when I feel better but needs must.

Felt so much fresher today which is good!

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

[Erin]

Feedback received from Kuba and Deload now going down.

Body does need it as my legs are still sore from density day

Few days to reset then down to Rotherham to train with kuba as the diet begins so excited for that

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

[Erin]

Pull today!

Really good session but still feeling a little doms

Check in done today and think diet will start tomorrow as I am rather large right now 😂😂

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

[Erin]

Rest day

Doms not so bad today which is good. Still feeling tight but sports massage definitely helped.

Lovely walk this morning and some cardio

Back to 30 mins fasted cardio

Check in tomorrow so we will see what kuba says 🙂

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

[Erin]

Push today

Back doms are real today. Was quite hard to do push after pull so going to talk to kuba about this and see if I can switch them around

Still was a good session but just a bit tight

Sports massage tomorrow should help 🙂

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

[Erin]

Pull day today

VERY good session & first time training barefoot 👀. Really loved doing my sldls with no socks on, it felt great.

Up to 140kg now so onwards and upwards from here

Glute kick back: 3 sets of 10-15 reps

Single arm cable Lat pulldown: 2 sets of 8-10 reps

Stiff leg deadlift: 1 set of 6-9 pull off block need be if mobility is not there to pull off floor – next set pull off floor for RDL but make sure first set is stiff second is RDL
RDL: 1 set of 8-10 paused

Cable Upper back row: 3 sets 8-12 reps

Single arm dy row lat bias : 2 sets of 10-15 reps

Upper back biased pull down machine or cable : 3 sets of 10-15 focus on deep stretch on every set

Glute drive: 2 sets of 12-15 reps, 2 second pause in short for every rep

*Pull a*

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

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

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

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

[Erin]

Total write off today unfortunately

Rest day but had a migraine that didn’t shift until 7pm this evening.

I get a bad migraine 1-2 times a year but not ideal just glad it was a rest day haha

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

[Erin]

Happy Monday guys

Back to business in aberdeen today

Calls, set ups, check ins and an additional rest day

Training was changed last week due to weekend so getting back onto usual schedule
Tomorrow.

Time to get really dialed in and the selfishness starts here.

I have been very selfish already but I can’t be travelling around like I have been with prep starting.

So no more moving forward

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

[Erin]

Epic weekend.

Posing seminar
Content day with my coaches

Trained legs today which was solid.

Pendulum and SL press today and stripped it back again to make sure everything was controlled. Definitely felt better

Super grateful to have kuba in my corner helping me to be better in every way I possibly can.

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

[Erin]

Touchdown in Glasgow!

Epic session with dayner and Sarah at future fitness

Posing with my client Jen

Then arrived at Airbnb with Kat, Sarah, dayner and Danni ❤️

Great to have all the coaches together! X

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