[Erin]

 

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[Erin]

Had the bessssst push session even though I don’t no feel my best at the moment

Sleep has been a killer. Can’t fall asleep for hunger but then can’t stay asleep for longer than 1/2 hours 🤣 I’m taking dream sleep alongside melatonin whoever I’m still waking up 3-4 times per night so going to add in something stronger to see if that helps.

It’s expected at this stage but it’s annoying AF 🤣

Push

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]

Rest day, legs surprisingly feel fine today which is good!

6k steps boxed off first thing followed by posing conditioning then a lot of work.

Another new low again today which is great.

Spent the day again on the sofa which is very difficult but my body is appreciating it and quite frankly don’t have the cognitive function for much else 😂😂😂

Needs must, we push on 😈

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[Erin]

Leg daaaaay for me today.

I went nice and early as energy is none existent later in the day.

It was a very good session and i did ‘fully send it’ 🤣 this was the final opportunity to as the next leg day will be at the start of peak week!

Really tired and hungry today but we are all well on our way to shredsville so this feelings are welcomed ❤️🤝

Legs b

Adductor: 2 sets of 15-20 reps 2 second pause in stretch drag it in don’t let stoppers touch in middle.

Laying Ham Curl – 2 working sets – 1 set of 8-10 2 sets of 10-12 pause in short for 1 sec each rep

Cybex hack 1 sets of 8-10, 1 set of 10-12 reps same drill as pendulum micro pause at top and bottom, sink your hamstring into the calf knees over toes fully pause there.

Banded Cybex leg press: 1 set of 8-10, 1 sets of 10-12 reps – make both sets discussing – 2 second pause in deep stretch each rep.

Leg extensions: 2 sets of 10-15 reps, both sets 1 full second pause in short.

Contra lateral loaded split squat : 1 working set 8-10!reps each leg. Deep pause in the hole each rep

Off to bed super early, catch you in the morning! X

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[Erin]

Good evening guys ❤️

Rest day for me today which has been very relaxing.

Went for my usual walk, food shop, had a sports massage and read my book.

Kuba reduced my cardio to 10k so been sofa bound🤣

Food for today

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

Meal 2
50g mixed veg
100g chicken

Meal 3
50g veg
100g chicken

Meal 4
200 ml egg white
50g veg
4 rice cakes

Meal 5
50g mixed veg
100g low fat steak mince

Meal 6
200 ml egg white
20g almond butter
200g Strawberries

EXCITED FOR LEG DAY TOMORROW 😍😍😍

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[Erin]

Hey my lovely people ❤️

I got up a little earlier today so I could finish reading my book. We’ve completed 14 books this year, it’s the only thing I really do/enjoy outside of bodybuilding 🤣🤣 I find it keeps me zen 🫶🏼

Then went for a 7k walk (longer than usual but I was enjoying it) have 15k total so will be a chilled day.

Checked in and was happy with visuals, we are sitting around stage weight now so things are going to get spicy over the next week.

Very fucking good pull session today. I always put my phone on do not disturb while I’m training and listening to my favourite playlist which is a mixture of classical and hard techno 🤣❤️

Todays session

Pull b

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

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

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

Single arm dumbbell curl : 2 sets of 10-15 reps. ONe arm at a time, lean to the side of the arm you are performing.

Off now to watch my friend play the drums at a highland show and relax this evening

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[Erin]

Back to baseline today 😈😈

15k steps daily

Cycle –

10 mg primo daily

10 mg anavar from today

Clen 120 mcg fasted

T4 150 mcg fasted

T3 37.5 mcg fasted

Training push today

Push a

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)

For primo is that injectable [/quote]
Yes ❤️

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[Erin]

Back to baseline today 😈😈

15k steps daily

Cycle –
10 mg primo daily
10 mg anavar from today

Clen 120 mcg fasted

T4 150 mcg fasted
T3 37.5 mcg fasted

Training push today

Push a

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]

Ending the day feeling like a new women

Kuba gave me an additional

400g potato with m5

75g cor with m6

Excited to get back to digging!

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[Erin]

Rest day food for now

I’m 300g up from stage weight so we are bringing better which is exciting

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

Meal 2
50g mixed veg
100g chicken

Meal 3
50g veg
100g chicken

Meal 4
200 ml egg white
50g veg
4 rice cakes

Meal 5
50g mixed veg
100g low fat steak mince
50g jasmine rice

Meal 6
200 ml egg white
20g almond butter
200g Strawberries
50g cor

10k steps

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[Erin]

Rest day

6k steps boxed off by 6am then checked in with kuba.

He seems happy with where we are at which is good. I don’t really analyse my pictures, I simply send and just do what he says 🤣 i am happy though with where I’m at right now considering we did use a tiny amount of dyazide the night before the show.

This is the first time I’ve utilised dyazide and it helped with my look SIGNIFICANTLY. I was holding a lot of water from some nerves, travel etc so I knew that it was needed.

Kuba knows what he’s doing and the peak we had into show day worked extremely well. This is the first time I’ve ever woke up on show actually looking my best.

With the use of diuretics there will be some what of a rebound post show but I do feel like my body has bounced back relatively quickly due to getting right back to plan the day after.

I have experienced more cramping that usual however that could be from the reintroduction of more clen.

Joints have been a little sore however using the joint support from TBJP is helping 🫶🏼

Drugs at the moment we are using
150 T4
37.5 T3
500mg Metformin
60mg Telmisartan
120mcg Clen
2iu HGH
10mg Anavar
10mg Primo

Please do not copy what I’m doing, this is just to give you an insight into what I’m doing. Some dosages are high at the moment however this is the risk I am choosing to take. Understand that there will be times that you do need to push things a little harder and for me that time is now.

I am also competing in the pro league, this isn’t a local bodybuilding show. There will be more risks here especially when I’m in between shows.

Any questions let me know 🫶🏼

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[Erin]

Double rest day incoming.

Arrived back in UK yesterday and I was so excited to get back into the gym today.

I went ahead and trained legs but definitely shouldn’t have 🤣 My joints are not ok from the weekend. I am too stubborn to stop so just left 2-3 RIR but lesson learned.

We take double rest now and i’ll feel fresh again in the next few days.

I really hate taking time away from the gym but I know how important rest is so was a rooky mistake 🥲

Today was a higher day of food

All food is raw uncooked

* Training day nutrition lower body day

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

Meal 2
20g carb from rice cakes
75g Jasmine rice
50g mixed veg
100g low fat steak mince
100g pineapple

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

Meal 3
20 carb from rice cakes
30g whey iso pro
75g cream of rice
100g berries

Meal 4
100g potatoes
75g mixed veg
125g chicken
+ additional 40g carb (I had extra pots)

Meal 5
125g steak
50g cream of rice
75g veg
200g Strawberries

Going to be a napping queen tomorrow 🤣

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[Erin]

Yesterday we got back to plan, it was a busy day of travelling and packing.

Will definitely be trying to pack lighter for Portugal as it was a nightmare with 3 cases 😂

Had a very relaxing day. Kuba said I could have a untracked lunch but decided against it and had a bowl of white chocolate cor instead. I had a lovely meal with my family the day before and that was enough for me.

I am not someone that goes crazy post show anyway, I hate how social media has glamourised cookies and doughnuts post show 😂 Not necessary.

I got a subway salad at the airport and that was very exciting as it’s been a week with minimal veg lol.

Off to do a check in and I’ll let you guys know updates for heading into Portugal!

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[Erin]

We did it guys, show day number 1 wrapped up!

First European show and proud to be in the top 10 of 24 girls. The athletes were insane and super proud of the package I brought to the stage.

Kuba nailed it perfectly. We woke up on show day looking our very best and had the most incredible peak into the show.

It was a very smooth day, checking in with kuba meal by meal and ate ALOT more into the show than I ever have.

My previous coach had me only eat 2-3 rice cakes per meal where as this time a typical meal was 75g dry rice, pineapple, 20g honey and squares bars.

Pre stage we had TBJP pump, salt and honey (amazing combo btw) haha.

It goes to show the difference it can make. I came in full and definitely didn’t spill.

After the show I went out for dinner with my family and enjoyed the evening with them which was nice.

Back to business tomorrow and we go again in 3 weeks time for Portugal ❤️

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[Erin]

it’s show day eve 🥹 Excited to get back on stage again.

It’s a stacked show so I’ve no expectations but I’m happy with the package I’m bringing. It’s a muchhh fuller look compared to last time.

Can’t wait to get feedback already as this is only my 3rd pro show. Going in feeling blessed to be part of the pro league and excited for the future.

it’s been a day of sleeping and relaxing which has been very nice.

Veeted my whole body in preparation for tomorrow, the tan is on show day only so I’ll be getting my base and top coat done at the venue. Never seen this before but the tan from today looked amazing.

Pre judging is nice and early so minimal food required before I step on stage which is nice.

Today we reduced water and salt and increased fats a touch.

Checking in with kuba throughout the day and he’s added in additional carbs for m4.

Anavar was increased a few days ago just for this final few days.

Off for an early night ❤️

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