[Erin]

Today we woke up 0.3kg beaver than yesterday which is expected as we didnt arrive until mid night.

I feel very relaxed today and ready for a very chilled. Kuba is happy with my check in so I’m happy.

Food for today

Meal 1
2 whole Egg
100 ’ml egg whites
50 g peppers
50 g mushrooms
50g cor 100g berries

Meal 2
50g Jasmine rice
30g asparagus
100g low fat steak mince
100g pineapple

Meal 3
30g whey iso pro
75g cream of rice
20g almond butter
100g berries

Meal 4
50g rice
20g almond butter
100g pineapple
30g asparagus
125g chicken

Meal 5
125g steak
50g rice
30g asparagus
100g Strawberries

Anavar and telmisartan increased just a touch today

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[Erin]

Touchdown in Alicante!!

Yesterday was a busy day getting organised for getting here

We trained nice and early then got everything prepared for the flight.

I am not a light packer 😂😂😂 1 suitcase, 2 hand luggage cases and a meal prep bag 😂 At least all the supplements are here! ❤️❤️

Yesterday was another high day

Meal 1
1 whole Egg
200’ml egg whites
50 g peppers
50 g mushrooms
75g cor 100g berries

Meal 2
75g Jasmine rice
50g mixed veg
100g low fat steak mince
100g pineapple

Meal 3
30g whey iso pro
120 cream of rice
100g berries

Meal 4
125 rice
100g pineapple
75g mixed veg
125g chicken

Meal 5
125g steak
100g rice
20’carb from rice cakes
75g veg
200g Strawberries

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[Erin]

4 days out

Check in went good this morning and food has remained the same as yesterday + 10g sustain and 10g performance

I do think this is my best but it isn’t my best if that makes sense 😂 I know there is more and Portugal the quads will be sharper I think. I’m happy regardless as fullness is much better this time round.

Pull session today
8k steps

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,

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

Preacher Cable Curl: 2 sets of 10-15 reps. ONe arm at a time, lean to the side of the arm you are performing.

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[Erin]

5 days out 🥹🥹

It’s been a VERY chilled day. I start every day with a walk so got quite a lot of my steps done before 6am.

I don’t really switch off so it’s been hard to take a step back and actually sit on the sofa 😂

I read some of my book, went to the gym to practice posing then got my nails done!

Food was higher today as weight maintained. Taking things day by day at the moment and loading more now rather than doing heavier days later on in the week 🙂

Personally this works best for me for my GI, stress and overall look.

Meal 1
1 whole Egg
200’ml egg whites
50 g peppers
50 g mushrooms
75g cor 100g berries

Meal 2
75g Jasmine rice
50g mixed veg
100g low fat steak mince
100g pineapple

Meal 3
30g whey iso pro
100g cream of rice
100g berries

Meal 4
100g rice
75g mixed veg
125g chicken

Meal 5
125g steak
100g rice
75g veg
200g Strawberries

Tomorrow we get to train a light session which is exciting!

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[Erin]

The carbs are starting to get trickled in now. Starting to feel like my physique is coming alive now which is great ❤️

10000 daily
No cardio

Cycle –
10 mg primo daily
10 mg anavar from today

GH removed

Clen 80 mcg fasted

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

All food is raw uncooked

Meal 1
1 whole Egg
200’ml egg whites
50 g peppers
50 g mushrooms
75g cor 100g berries

Meal 2
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
30g whey iso pro
100g cream of rice
100g berries

Meal 4
75g rice
75g mixed veg
125g chicken

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

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[Erin]

Back in the uk 🎉 made sure I got a really good sleep last night to make sure I felt ok for travelling today

Straight off the plane and into the gym for push 😈

Todays session

Push b

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)

It was a very good session even though it was a little bit later than normal.

Peaking starts tomorrrrrrow, im excited.

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[Erin]

Rest day for me again today and final day in Lisbon ❤️

Really happy with my check in this morning, flat but expected at this point ❤️

We had a meet up in the gym from 1-3 but apart from that it was a very chilled day. Got my steps done nice and early, had a nap and chilled by the pool.

It’s been very easy to manage as everyone is also living and breathing bodybuilding so being prep over here has been super easy.

Spent the evening getting my food ready for travelling tomorrow and now off to bed 🫶🏼

Excited to get home tomorrow though for a few days before we head to Alicante on Thursday xx

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[Erin]

LEG DAYYYYYY

I was so excited to train today after 2 rest days 😂

Really good session in Lisbon.

They followed my lead on this session as I’m so close to show so nothing changed except the environment.

Session below

Adductor: 2 sets of 15-20 reps 2 second pause in stretch l

Seated Ham Curl – 2 working sets – 2 sets of 10-12 micro pause at top and bottom of each rep

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

Banded pendulum squat 1 sets of 8-10, second set 10-12 reps micro pause at top and bottom,

HS Single leg press 2 sets of 10-12 reps – make both sets discussing – 2 second pause in deep stretch each rep.

Barbell hip thrust 1 sets 15-20 reps micro pause top and bottom

1-2 reps away from failure, clean reps no sending it

We then had a lovely chilled afternoon and went on a Tuk Tuk car and seen some of Lisbon it is a beautiful city ❤️

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[Erin]

We have arrived in Lisbon 🇵🇹

Another rest day today and new low weigh in.

I strategically plan my travel to make it as stress free as possible so we got the first flight over and fasted until i arrived.

I’m not someone that ever experiences water retention from travel but I would rather be safe anyway.

I arrived in lisbon at 9am so all meal timings were the exact same.

Excited to train legs tomorrow at the bvlckout gym with the gasp crew, it’s going to be a really nice couple of days.

The water stopped working in the Airbnb and I have took myself off to a hotel for the night after I had my final meal (leave them to worry about it haha).

They are changing apartments and my prep is far more important at the moment & I need to get my beauty sleep.

I am a pretty calm person anyway and there is ALWAYS a way round things. It always works out in the end.

I’ll head to the new Airbnb tomorrow ❤️

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[Erin]

Double rest day incoming!

Today is a very chilled day. I do 6k steps every morning before I send over my check in and Kuba has said 10k today, so a very relaxing day 😂

He has gave me a rough plan for how training is going to be laid out for this week and I’ve NEVER taken so much rest before going into a show. This is how I structure things with my clients however my previous coach he had me training every single day in the lead up to my shows.

I’m off to Lisbon with Gasp tomorrow which is exciting.

Travelling is something that many may find stressful but I’ve done it so much that it’s extremely easy now.

Nothing changes when I’m away. Food is the same as I take everything with me alongside routine and meal timings being identical to home.

I put all my food into sandwich bags so I don’t need lots of tupperware boxes.

My food is LOW today but I don’t mind ❤️ Kuba has not had full reins this prep and we are doing whatever we can before we peak.

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

Meal 2
50g mixed veg
50g rice
100g chicken

Meal 3
50g veg
50g rice
100g chicken

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

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

Meal 6
200 ml egg white
50g oats 100g berries
20g almond butter
200g Strawberries

Lots of eggs so it makes me very happy haha 😆

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[Erin]

Today was a very exciting day because we got our show day hair 🥹

I think it’s SO important to take into consideration the full package you are bringing to stage. I have short hair and it didn’t look as aesthetically pleasing when I faced the rear as I had to split my hair down the middle.

The last thing I wanted was to get into my back shot and my hair to fall down onto my back.

So the extensions are back in 😍

Today we trained pull it was a very good workout but a little later than normal as I was in the hair dresses for 6 hours 😂

Todays workout:

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.

I finish every workout with posing conditioning, holding my mandatories for as long as possible and practice my routine ❤️

Ahh I just seen your hair on insta, definitely can’t wait to see the whole package you bring to the stage❤️

Looking amazing girl and so excited that you’ve started this log 🫶[/quote]
Awww thank you! I am delighted with it. Definitely creates quite a glamorous vibe❤️

Little bit nervous as it’s been a while but going to enjoy every second🫶🏼

Can’t wait to share the rest of this journey with you xx

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[Erin]

Today was a very exciting day because we got our show day hair 🥹

I think it’s SO important to take into consideration the full package you are bringing to stage. I have short hair and it didn’t look as aesthetically pleasing when I faced the rear as I had to split my hair down the middle.

The last thing I wanted was to get into my back shot and my hair to fall down onto my back.

So the extensions are back in 😍

Today we trained pull it was a very good workout but a little later than normal as I was in the hair dresses for 6 hours 😂

Todays workout:

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.

I finish every workout with posing conditioning, holding my mandatories for as long as possible and practice my routine ❤️

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[Erin]

We are back in the trenches 😈

Kuba added an extra 50g rice to m4 & 50g cor to m5 so we are feeling more alive today!

I really do love this part of prep when everything is quite dark, hard and I’m suffering haha.

We are back down to baseline diet today alongside 15k steps to get this last bit of fat off.

I am getting a little nervous for the show now as I still feel like a little baby at the moment 😂 reminding myself that I’m not the Erin back in 2021 anymore.

I thought it would be cool to show you guys a comparison of then vs now.

Your own progress photos are the ONLY ones you should be comparing yourself to. Although I post mine on social media, I never really look through my feed especially at the back end of a prep.

Be focused on your own journey, keep your head down, block out the noise and tick your boxes with 110% effort every single day.

I bodybuild because I love training and the stage is simply the icing on the cake for me 🙂

My training has actually been incredible this whole prep but especially the past few weeks now that fatigue management is in place.

Awesome Erin! It’s only natural to feel some nerves! But you got this 🙌🏻💪🏻[/quote]
Thank you babe ❤️ Going to have so much fun! Xx

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[Erin]

We are back in the trenches 😈

Kuba added an extra 50g rice to m4 & 50g cor to m5 so we are feeling more alive today!

I really do love this part of prep when everything is quite dark, hard and I’m suffering haha.

We are back down to baseline diet today alongside 15k steps to get this last bit of fat off.

I am getting a little nervous for the show now as I still feel like a little baby at the moment 😂 reminding myself that I’m not the Erin back in 2021 anymore.

I thought it would be cool to show you guys a comparison of then vs now.

Your own progress photos are the ONLY ones you should be comparing yourself to. Although I post mine on social media, I never really look through my feed especially at the back end of a prep.

Be focused on your own journey, keep your head down, block out the noise and tick your boxes with 110% effort every single day.

I bodybuild because I love training and the stage is simply the icing on the cake for me 🙂

My training has actually been incredible this whole prep but especially the past few weeks now that fatigue management is in place.

So excited for you Erin! Looking absolutely NUTTY!! [/quote]
Thank you angel 🫶🏼 AS DO YOU GIRL. Very excited to follow along your prep this year beauty ❤️

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[Erin]

Looking forward to following your journey Erin. Always looking through tbjp site. One of the best apps out there and so worth the money

Thank you beauty!! ❤️❤️

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