[Erin]

Upper body today

Good session full mix of shoulder and lat.

Upper has increased to x2 weekly for the moment before I start prep again

Hanging leg raise
SA chest supported pull down
SA lat raise
Smith Shoulder press
Lat pull down
Rear delt fly

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Coaching- femmevo

[Erin]

Back in business thank fuck

Horrible few days with the flu however cycle yesterday cleared the lungs a little bit

Back to normal today

25k cycle
Followed by legs / lats

Leg extension
SL Leg curl
Hack
Leg press
Split squat
Adductors
Glutekick
Db row

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Coaching- femmevo

[Erin]

Finally home

Horrendous travel back with so much delays and up for a full day straight. Slept for majority of the day then meal prepped, work, and emptied case

Normally tomorrow hallelujah

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Coaching- femmevo

[Erin]

Legs today

Great session and final one in aberdeen for a while.

Sad to go but know it’s only temporary.

Starting the push once I get home so excited for that

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Coaching- femmevo

[Erin]

Pull / glutes today

Awesome session with my client Ashleigh in Warehouse

SL pulldown
SA row
Hip thrust
Rdl
Lat pull down
Glute kickback

Felt strong so ready to get into proper routine now I’ve said good bye to the family

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Coaching- femmevo

[Erin]

Back to training today

Upper body today

New split in place and now implanting x2 upper days moving forward

Short assistance cycle going in before assessment pre prep

Time to work

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Coaching- femmevo

[Erin]

Final day with the family today

10k walk which was epic

Then spent afternoon with nephew. Excited to be back into routine tomorrow

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Coaching- femmevo

[Erin]

HAPPY NEW YEAR

Final day with the family so itching to be back into routine now.

Will train tomorrow which I cannnnnot wait for

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Coaching- femmevo

[Erin]

Final RD today with this gym being closed up here so frustrating but is what it is

Day 3 and craving routine now

Cycle this morning 25km which was a gravel ride so a little adrenaline rush haha

Chilled day with my nephew

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Coaching- femmevo

[Erin]

Don’t count your filler sets. You shouldn’t be going all out in these.

Your making sure your set up correctly & getting a feel of the weight.

Don’t track these. Try not exert yourself too much in these.

First couple of exercises do more warm up sets to get the joints nice and warm.

Closer you get to working, the less reps you do.

I typically do 5 reps max then taper down for main compound movements

Set prior to working- 1-2 reps

All focus on those working sets ❤️

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[Erin]

Arrived in Aviemore with the family

Gym closed today so went for a cycle

33k – 15km up a mountain which was awesome.

Quads got a good beating for cycling doesn’t effect my recovery which is awesome.

Going into the NY I’ll keep in the cycling but won’t be doing any running at all.

1. Because I don’t enjoy it
2. Not good for BB

I tried it for a mental challenge and it definitely did that but felt sore with it because I have zero running experience and cba with it.

I think trying anything in life is very important and I’ve learned from that

Cycling however GREAT for CV, great for legs especially high cadence / watts

Mountain top was beautiful today

Came down and sister was engaged! HOW EXCITING 😂

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[Erin]

Merry Christmas guys!!

Few days with the family but training schedule remained the same

Legs Xmas eve
Legs day

Upper tomorrow before heading up into the highlands for new year which is my favourite time of the year and only time I try and chill the hell out with lots of walks and some hikes

Will plan shows for 2025 once I’ve had a moment to think this week which is super exciting

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Coaching- femmevo

[Erin]

Everyone typically with have some sort of digestive issue if they overeat/eat a lot of shit/eat a lot more food than usual.

Highly processed/high fat/high sodium foods will do that.

Keep your untracked meals on the cleaner side will help.

Tbjp digest pro and Insure pre big carb meals/untracked meals

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Coaching- femmevo

[Erin]

Lovely day with family.

Some hill intervals on the bike this morning down a cliff which was epic

Then relaxed with family and finished work for the week

Then cycled to my mums house which was mental 😂

Nearly 4000ft of ascent today so that was awesome as I’m used to only 90😂

Then had dinner with my family

Then bedds

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Coaching- femmevo

[Erin]

Upper day today

Busy morning with clients which was lovely

Windy AF here in Scotland but no chance I’m getting the treadmill out for steps as I have missed this hahaha

Hoping it clears up in next couple of days so I can take in the beautiful views of being at home

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