[Erin]

Check in from kuba today and he’s happy so we are cracking on 🙂 feeling ’round’ but making lots of progress!

Travelled home from Edinburgh late last night so stayed in bed a little longer today

Then 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

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

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[Erin]

Lovely rest day today!

Trip to Edinburgh to see the family today to see wicked in the theatre which was incredible.

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[Erin]

Leg day!

Improvement season starting to take a little hit now with how I feel haha. Starting to feel a little more sluggish, very hard to wake in the morning and prioritising walks after every meal now.

Good session today but looking forward to being in the routine of this new split from next week

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.

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[Erin]

Pull day 2

Will be in a better groove next week but I am ruined 😂❤️

Good session and I do love training pull so good to get an extra session in.

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.

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[Erin]

Rest day

Hamstrings are fucked but that’s what we want to see haha.

Great day of work and client catch up calls.

Take up space podcast which I did on ego today

Walk

Food prepped

Ready for pull round 2 tomorrow!

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[Erin]

BRUTAL

New pull/hinge today and oh boy it’s a good one. Very uncomfortable as I’ve never done a SLDL in my life but ready to learn with this session.

Pull / hip hinge

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

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[Erin]

Happy Monday!

Fav day of the week

7 calls
2 set ups

Then a lovely pull session tonight

single arm cuffed lateral : 3 sets
shoulder press : 2 sets
high incline smith press : 2 sets
narrow smith press: 2 sets
behind the back standing cable lateral raise : 2 sets
cross body tricep extension : 2 sets
seated calf raise: 3 sets

Lovely pbs across some movements which is good!

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[Erin]

Rest day today

Food shop
Walk
Plan for the week

All ready for a big pull session tomorrow ❤️

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[Erin]

Cambridge today

Lovely walk then went to the gym for the day

Incredible leg session with my clients Dayner and Sherolyne. We all had our head phones in while training so really enjoyed that session as i can sometimes get nervous training with other people hahah. I hate talking while I’m training

2 other clients came for posing which was awesome

Rush to the airport but we made it.

Great day ❤️

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[Erin]

Early one today

6am flight to London then a full day in Oxford seeing clients and training.

Very solid session with the help of “don’t fkn miss pre” 😂😂😂 never had a delt pump like that in my LIFE 😂😂😂😂

Drove to Cambridge

Finished steps and check ins

Now bed and a full day again tomorrow! X

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[Erin]

Rest day for me today after legs yesterday.

Planned this way as I’m off to London to see my coaches and want to train with them.

Back on YouTube from this weekend which is exciting. I want others to learn from the mistakes I’ve made in my career so priority this year is giving back as much as possible.

Early flight tomorrow so everything is organised and ready to go! X

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[Erin]

LEG DAY

First session back, and haven’t trained legs in a week so started with a big session.

Hack today and still having issues with my knees on this one so need to play about with it a little more.

Kuba’s adjusted food as we escalate further into this push phase.

Water 6 L
Salt 12 g

* CARDIO/EXPENDITURE

Steps
10,000 daily

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 100 mcg fasted
T3 25 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
100 cream of rice
100g blueberry
50 g peppers
50 g mushrooms

Meal 2 5 iu humalog
125g Jasmine rice
50g asparagus
100g low fat steak mince
100g pineapple
1 caramel rice cake 20 honey or jam

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

Meal 3
30g whey iso pro
100g cream of rice rice flake combo
1 caramel rice cake crushed in
10g almond butter
100g berries

Meal 4
75 rice 10g almond butter
50g asparagus
100g chicken

Meal 5
100g steak
50g asparagus
75g 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
100 cream of rice
100g blueberry
50 g peppers
50 g mushrooms

Meal 2 3 iu humalog
125g Jasmine rice
50g asparagus
100g low fat steak mince
100g pineapple
1 caramel rice cake

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

Meal 3
30g whey iso pro
75g cream of rice rice flake combo
1 caramel rice cake crushed in
10g almond butter
100g berries

Meal 4
75 rice 10g almond butter
50g asparagus
100g chicken

Meal 5
100g steak
50g asparagus
75g 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
75g 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
250g potatoes 10g almond butter
50g asparagus 50g peppers
100g chicken

Meal 5
100g steak
50g asparagus
75g rice
100g pineapple

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

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[Erin]

Back to business today

Foods been on point the whole week but haven’t been in front of the screen while I’ve been with the family.

Little deload as the gyms were closed so lots of nature and outdoor walks which was lovely.

Walk with the family
3 calls
Client set ups
Check ins

Finished my first book of the year : Ego is the enemy

WHAT A READ. Completely changing my perspective on a lot of things when it comes to our ego especially with my business.

One of my goals this year was to get rid of perfectionism and this booked confirmed that.

Caring less but giving more. Not posting polished photos but more sharing as much as I possibly can without giving a shit.

A book I definitely recommend ❤️

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[Erin]

Happy new year ❤️

Final day with the family today before going back home. Itching to get into normal routine now so super excited to get back 😂 it’s been lovely to see them all 🫶🏼

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[Erin]

Happy new year all❤️

Lovely day today, lots of walks and beautiful views and quad biking which was so much fun!

Chilled evening for me. Take in the NY with my family, drive them to the pub then BED 💜😂

Have a great one xx

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