thai rice + cinnamon and pink salt on the top.

I was v happy w just DIAL IN as pre workout.

Rest day. Nothing to report. Usual things. Was a beautiful and calm day. So sunny. Tomorrow delts and booty. X

TD and was okay. Up on legs press quads focused. No yet on hiptrust tho! Same load as last week few more reps and better control. 120kg. Was sweaty. Rest same cardio, posing which feel defo confident rn, lpf, prepp, Coaching, then try to get involved my mama with some liss cardio… diet etc… ahah let’s see but seems already some…

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out the 5htp! It’s not for everyone.

Ready for legs tmrw. Was rest day. Same routine. Working. Coaching consultation. Some 1:1 live too. Some editing. Prepping some meals. Walking on the beach this evening for my steps 🏖. Keep working x

Upper day. Keep progressing on my shoulder press so was a great one. back was good too however yes my weakness is delts back is the strongest and dominant… so I m hitting always back in the end of the session. Ofc same morning routine, some food shopping… clothes shopping too. Time w dad and mama ❤ and working.

Tmrw is a national…

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From 5-htp yes I felt v sad and low. I don’t class as depression but I need to stop it. Crying etc. Same w melatonin. Then I tried half dose and so far is okay.

Legs day. Okaysh. Increasing on the glutes driver and get stuck on it coz I m too short lol. I would need a spotter ahah today I found one! So I was up on 5kg but next session it’s out from my plan this is frustrating eh so let’s do bb trust (😶) with all variations. On the legs extension machine never felt okay that movement……

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Rest day. Usual cardio posing and lpf some quick mobility (eheh say to myself)

Prepping food and working working. Steps to the beach! Was lovely.

Then oh yeah I just visited my mum, give her a massage,some make up on her, her lash& eyebrows some others small things … I prepped her to go out 😜. She will start some cardio tmrw as well! On my…

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Training day. Booty and delts. So hip HINGE, bridge, knees movement+ lateral raise cable/shoulder press/db raise front and side and rear. That’s all. PB on my hip trust, nice db stiff legs.. need to go up but was ages I didn’t this so 28kg each side today only. My max was 32.5kg.

I m hitting booty 3 times by week, delts, quads and…

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NTD usual things and lot working so being exxxtra productive was mad today and i m happy like this, bit crazy about food shopping till I don’t get my driving licence 😅 and here shops aren’t open 24/7 lol close at lunch time 🙈 getting used to it I m ordering as much as possible online however they need to find the place tho to deliver my…

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So everything going well and I just enjoy that simple things! fam and obsly keep working. My new plan is going on. Training still progressing and new gyms are really good. Very happy to enjoy my family rn was long time I didn’t so it is feel weird. I need to get used! They are v supportive w my training and my bb lifestyle. ❤💪🏻 it’s really…

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NTD cardio, stretching twice kind of , lpf and posing. 2nd stretching was on the beach and was lovely and hit my afternoon walk. Rest of day just working working working

And 1hr with my mum while I was prepping! Tomorrow delts and quads in my favo gym so far!! Still waiting my driving licence tho.. and I don’t know how many things currently I…

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So legs day and new gym. Verdict. Was awesome machines wise however not completely my vibes. wasn’t so old school kind of, sure bodybuilding yes but all new all perfect clean ahah not my favo. So I ll switch between them depends dayssss anyway. Hit new number on rdl and hammies/quads isolation. Booty on glutes driver I didn’t feel it but…

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So so feet issues solved ✌🏻 massage needed and the best ever! Tday was really busy check Ins day, and working usual routine w cardio posing lpf prepping. Then lying on the beach was beautiful. Help w pc issues my mama as well! … dealing with my new and further gym membership ❤ two gyms now one at 5mn by car other by 20min better to…

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Ntd. Cardio and stretching lot of it. Had some weird pain on my upper foot so I just take my time for mobility and lacrosse ball etc etc… skipped posing tho! 1hr of only mat. But then I found a physio.. the joy of living in a small village! More I have a fam member on this soooo I got 1hr 30 massage last minute. Wasn’t bad the pain tbh but…

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Nice delts and quads. Increasing in shoulder press again 80kg now. And all over. Lifestyle allows much more focus, toxic stress free, and really the sun makes things better. fam time everyday. Defo my gym is already my fam ❤ wow I didn’t expect it. As I never been in this gym but ohhh you feel between ppl with similar energy. I will have…

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NTD usual things w my walk on the river of the sea. Beautiful. Ahah rest of the day really just working, shooting new project on the way, see some old friends for a short convo so…basically just making it v productive. My hammies are feeling yday workout. Strongly. Keep working on few things rn.

Everything was up tday specially on booty. I went to the gym so focused on this and it was straight to the point. Was fun too all pb with a baby girl around the gym who was playing! 🙂 environment is spot on and love my actual gym. I don’t miss anything atm, I m loving my little world rn. Very pleased about my tday strength. Hit the gym…

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NTD and usual things morning walk 🏖❤ prepping working then w fam and driving licence matters. Some shopping. Ahah it was an indirectly productive day! 🤪 hopefully tmrw is going to be better. Afternoon gym and yeah all gyms are opening next week unexpectedly…so I maybe going to another one some days!! X

Tday morning administrative things w my dad ❤ and afternoon gym w my dad again!! Ahah and post workout chilled w him in the garage, then garden!

So I just start to work few hours ago it is dangerously lovely to relax, tbh I am not even guilty. Was legs day. Few things go up quads & hams not really pleased with my booty exercises so on…

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Join in by Jp is effective! Curcumin95 so cure coming as well. I think you should have your training plan specific to your needs, doing your rehab and having a diet on point all variables necessary with proper sleep, etc… added to the rest the jp joints supp can be really beneficial!

Shoulder on fire! Delts in sore!! Today is Still NT one. Went on shopping adventure this morning so I stocked up in foods😆 felt like a tourist! my cardio and steps were done before m1. Jumped on scale and I m at 53,4kg so we are going to add 20gr COR m1&m2 on TD only. Lost something here and there. Starting from tmrw! Keep my cardio & my steps…

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NTD usual fasted walk and fit some administrative things and shopping, work and big nap in the afternoon! I m living in a quiet environment but not so far by walk from shops and the village’s centre. Omg London no wayyyyyy!

These 2 rest days are due mentally as well much needed a reset from the big change. Relax!!!

I m working on my trip to…

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@hyacine @hyacine_nassir on IG top for MP category! He has an educator log on here!

Delts and quads today v up as never on my shoulder&legs press and perfect session! The gym is v beautiful. My dad still coming w me and it is fun as he is just curious about everything bb and diet. ❤ next week I ll have my driving licence ✌🏻

Peaceful here and I feel the environment is much more anabolic eheh sleep really deep and waking up…

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TD and lot of admi for my driving licence.

In the evening gym and was great, nice environment. It’s a studio so very quiet but few boi and girls. Still found out all machines but I hit some pb back and rdl.

I ll hit tomorrow delts and quads bc on weekends is closed for now. It is okay bc I ll rest 2d and attack legs on Monday!! X

Rest day. Needed just to reset my mind ahah feel at home so it’s nice! I have a beautiful big apartment just for me close to the beach with a natural environment!! Everything is organic here 🤭 tday usual routine w cardio, lpf, posing, walking, prepping! I was napping after lunch time and it felt so good!! Tmrw gym! Here I m training…

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Wow, everything looks good here. Greens are truly green, lemons from the tree 😆 ..

Stars in the sky and 25 degrees! The gym is so freaking beautiful, ahah my dad bring to me there … need to wait my driving licence next week (..) and he watched me to train 🙃 it was very weird but sooo happy!! … so far really happy to stay here and omg I can…

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In Rome rn. Everything was okay then police block me for my passport… they tried to make my flight waiting for me but nope…. for a mistake by Italian consulate in London my passport wasn’t valid 🤣 and I was in the police office 2hrs like a criminal lol. They booked another flight without charge etc… so that’s okay after all. Waiting for…

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Today so awake ACV mix + iburn hardcore yamamoto (so so strong that a pill I use for 4 days 🤣) fasted walk, m1 and went for the antigen test in a beautiful part of Lnd. so obviously negative and then well I hit Muscleswork yess over the moon no sick no sore in my shoulder so I had my delts and quads day with some pb too!! Rest of the day I…

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Rest day usual routine with last few things before travelling included vaccine (injection was like the darts game), then collect all my repeated medications to my pharmacy bc yeah I m going to be around some months 😝 I need stock. Taking paracetamol just avoid fever etc etc I would hit the gym tomorrow at least for quads!!!! Yeah let’s see! X

PB’s day! Booty and back. Really pleased with that glutes driver, master glutes and rdl… up on back rows too and all things done outside of the gym! So tomorrow working, rest, few things in schedule & the vaccine! The big deal ahah Flying on Monday morning!

Ntd usual things walk, posing, lpf etc etc w all things passport, travelling scheduling…. no commenting further ahah trying to rest as possible and hitting the gym tmrw for booty, hammies and back. Last one in UK! ✈❤

Legs day was awesome. Enjoy ppl in the gym last few dayssss! MW! That gym!!!!! So we are almost there and oh I will try to survive to the vaccine. Can I? 😂 still one booty day in uk to hit!! I m flying to Brazil before than expected! Bc my Brazilian sis will compete there and I will be there to support her! Omg … can not wait!!! 💛🇧🇷

I am…

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I didn’t say just high reps lol @kuba but glutes to me work better +15 reps. I mean just following all wellness they do lot of volume. But ohhh 😂

[/quote]
Follow the girls that built legs without genes, don’t follow what genetic elite do it won’t work for 99% of people.

Your glutes will respond across all ranges, limiting to one range… Read more

I didn’t say just high reps lol @kuba but glutes to me work better +15 reps. I mean just following all wellness they do lot of volume. But ohhh 😂

I would hire a wellness coach tbf.

For my personal experience and knowledge you will need a more high high reps approach on glutes and legs generally. Of course It is a really Genetic class. Many are assisted too.

NTD same stuff more deep massage tissue lateral fascia and calves were painful 🤣 as trying to schedule flying with all covid tests 🤪 Brazil I really can’t wait !! Anyway lol I got everything sorted and seems all good. Tomorrow legs yes!! X

Strength is up. Delts and quads.

I tried to up in shoulder press but just got 6 reps. 60kg lol only I tried ahah. Legs press sky high yeah. 320kg

I m in a good spot right now so keep pushing all week. 2 session left in UK.

Tmrw rest and deep massage tissue.

In 🇮🇹 I ll stay less than one month, then 🇧🇷 however I ll have a weekly treatment by…

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Very productive NTD maybe too much but ohh I m prepping my suitcase & leaving the flat! lot lot of extra work 🤟🏻 with Sunday’ clients checkins etc etc. Mine is kind of visual only as I don’t have my scale anymore. However no changed needed.

Same NTD schedule. Last 3 sessions in the gym then ❤✈🇮🇹.

Felt very strong tday. Went up here and there. Rdl hammies hiptrust abdu etc! Was awesome tday!! Booty hammies and back. However my recovery is not top lately the deep massage tissue next Tues will help lot…. then probably forced rest 💉❤ 2nd shot. Tbh I do just bc I must travel and I won’t be stuck for this lol. I would skip otherwise!…

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Yday boxes gone! Scale too! ✌🏻 10 days out uhmmm was a crazy day ahah

Tday more calm tho! Maybe needed CNS frying probably still!! even if I wake up straight off the bed admi call no coffee needed 🤣Then usual things working posing lpf mobility.. but I booked a deep massage tissue next week bc my left side U/L feel wrecked. Hammies & booty…

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MP/BP have probably big production as well, they are buying raw materials for cheaper bc low quality and high quantity. they are selling to that market with that range of price. So defo I would say price reflects quality in this context in my opinion. We need everything in the market I think that it’s important to have different offers. I…

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Damn today was so a roller coaster… I think that my HR tday was peaking up lot 🤪

I was very happy exciting things job related then I turn up in a weird moody thing 🙈 and my gym session was follow that kind hardcore (okay relatively to me) so climbing up everywhere on almost every exercise. 🤟🏻❤ Legs press my strength is so good rn!! 300kg…

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Can you share your macros? 🙃

NTD same routine with more workload zoom meeting, checking and making packing boxes. I m Sending others stuff and my scale so I ll keep going last days with just the visual for my checkins! Actually my scale is not all globe trotter friendly. It is a tanita sooo old I bought long time ago when I started my journey lol to calculate my…

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Wow. Beautiful day. At the gym omg I m still realising that I got friends now there ❤💪🏻I will miss them soooo much! I ll back with more gains lol. Brasilian booty on the way!!
Okay … delts & should day progress here and there. Quads ahah I was dying so pleased

Than I just chatted with my friends about quads lol not just that before go to…

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Had same and I felt bad for 4hrs the day after. 1st shot. I used steroids the day before. Tbh I did not think about it. Because already full of bs around astra and you can get easily paranoid. I tried to call the number of manufacturer to get some info but unsuccessfully busy line. There’s a number of the paper with vaccine card and even…

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