Rest day for me today – Spent it getting all my food ready to start my cut tomorrow. I was going to wait until after Christmas but then thought why wait, I want to get this cut underway and if I do it now I will be so much further along than if I allow myself to slack all Christmas. I still plan on having Christmas Day off though, can’t say no…

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Glute session today – trained with my Brazilian wellness friend Cynthia and fellow IFBB pro figure friend Kristie and we hit a heavy glute session which was great. The gym was quiet and we trained pretty late so it was nice and cool too. Started off with abductor and worked up to some heavy drop sets, finished off on a 50 rep set to really get…

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Trained around mid day today and took yesterday as a rest day as it was my friends birthday and we went to celebrate at a beach club from 1pm till late. Today we have a top golf this evening so we trained legs earlier.

Hit a really good leg session – did squat machine as my main quad movement and hit 5pps for 4 x 15. The rest of my session…

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Leg day today – It was a really long day, my sleep schedule has had me working/ staying up until 2/3am and then waking up at 9am. It’s been working really well as I am much more productive in the evenings and nothing really starts moving here until 10/11am so it works well. Today I was up at 7am and went to sleep at 3am so didn’t get the…

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Rest day today, caught up on a lot of work, went and got my nails done, walked the dog and did some house work and then this evening we went to a theatre production which was awesome – Tomorrow I have a really busy day but plan to train legs with 2 friends in the evening. It’s also the 1st December tomorrow so officially Christmas.

Back and shoulder session today started off with smith machine shoulder press working upto 20kg a side, followed by side laterals done on the cables, seated shoulder press machine, lat pull down, single arm seated row and double arm cable rear delts.

I am only training upper body once a week as I don’t want to grow my upper that much but…

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Trained glutes today with 2 friends, was meant to be back and shoulders but we switched it round so we could all train.

Probably wasn’t the wisest decision as we went pretty hard on legs yesterday and hammered the split squats but it was a good session and will definitely be doing upper followed by a rest day Thursday.

We hit: abductor, smith…

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Upper session today focusing on shoulders and back, last session I tried some new pieces of equipment and different exercises and now think I have a solid upper routine I can progress nicely on.

Dumbbell Shoulder press

Dumbell lateral raises

Dumbell Rear delts

Lat pull down machine

Single arm lat pull down

chest supported row

Awesome glute session today – tried a few new exercises and they felt awesome!

Started off with abductor which is is always a great exercise to get your glutes activated and warm.

Then moved onto split squats which are I moved upto 80kg for a top set of 10.

After that we decided to do hip thrusts on the smith machine which were great. I got…

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hamstrings from yesterday so was pretty sore going into todays quad session. I might need to take a look at my split and workout how to manage it better as my recovery isn’t amazing especially as I have been natural for over a year now and it’s only been a few weeks back into training since a long break.

I’m also trying new exercises which my…

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Awesome glute session today – really went for it and left feeling great and knackered. Split squats were our staple exercise today – the exercise we put the most energy into and look at it as our main ‘glute’ exercise. This alternates between split squats and glute Bridges but I rarely will do both together unless one is purely for reps/ lower…

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Back at it with a quad day today started off with a grusume double drop set on leg extension followed by adductor, squats, hack squats, single leg hip press and some stretching.

I have been focusing on the 12 rep rep range and sneaking the weights up each week, this week I hit 120kg for 3 sets 12 for nice form.

Rest day today and very much needed after switching over to split squats yesterday. I already ached a lot going into yesterday’s glute/hamstring day from training quads the day before and I really had to warm up on split squats as I was feeling very tight at the bottom of the movement.

Can definitely tell they did a good job, now just need to…

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Great glute session tonight – hit a late session again and it was nice a cool and quiet. Trained glutes but my foot has started playing up again which is really frustrating. It was fractured in 5 places back In may and hasn’t fully healed despite having 3/4 weeks rest and recovery.

It seems to really flair up on the hip thrust machine where my…

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Leg session today at Dungeon – We didn’t get to train until 8pm so it was a late session and luckily was training with someone so we could push each other through! After a good warm up on leg extension we were both a lot more motivated and into the session – followed leg extension with adductor, squats, hack squats and split squats.

I took today as a rest day as my body has been super sore the last few days from hitting both back, glutes and upper pretty hard. I have a big leg session tomorrow over at dungeon gym which has an amazing hack sqaut and smith machine. Perfect for an all out squad focused day.

Upper day today – started with bench 5×5 and then moved onto machine shoulder press, tricep press machine, dumbbell lateral raises and dumbbell rear delts. After doing 4 sets on the machine shoulder press I decided that next session I will move my shoulder press to a dumbbell shoulder press as I find them more challenging and more fun. I have…

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Deadlift and glutes day today – and it was a very hard session. It’s been a very long day and we didn’t get to the gym until 7.30pm but luckily I was training with a friend which picked my energy up and ended up having a pretty smooth session. Starting off with deadlifts and working up to 170kg today for 4sets, moving easily and looking nice.…

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Yesterday was a great day, it was a rest day for me and it was also my friends birthday. We went to a brunch which started at 12 and finished at 5pm, I then came home and caught up on some work and then we went out in the evening to celebrate some more with some more people who couldn’t join for the day event. It was a really nice day and I had…

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New meal Prep arrived today – I have ordered quite a few different meals to try over the next few days to see which are my favourite. For me it Is important to eat food I like the taste of for me to stick to a diet and stay on track. That doesn’t mean it’s not healthy food, it always is but usually means it has good flavour to it and is…

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Great leg session today – I trained quite a bit later in the evening and it was great, no traffic and very few people in the gym. It might be my new favourite time to train. Hit a leg session today, started off on adductor then moved onto leg extension, squat machine, hack squat, single leg hip press, hamstrings.

Was a great high volume…

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Was meant to hit a Squat/leg day today but we ran into some car trouble and ended up having to take the car in for two new tyres which effected our workout time. I switched my days around and instead trained an accessory day as we were a little pressed for time. Had a great session none the less and hit some accessory back, adductor,…

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Rest day for me today, the weather has cooled down massively so we went for a really long walk along the canal this morning which was so nice,. this month and next are my favourites months here in terms of heat.

Tomorrow I’ve got a hefty squat/leg day which im looking forward to, moving the weights up a bit.

Great bench session today – finally starting to enjoy the movement again and getting back into the grove of it.

70kg moving really nicely for working sets and I have 0 pain in my shoulder or bicep. I’m also enjoying training upper body again as it’s been over a year since I have done any upper body work.

The process of strengthening my upper…

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Has been a great few days watching the Olympia and being able to cheer for members of the TBJP who all did so so well up there on stage, Rhea being one of them and Michaela being the other. Very grateful to be able to call them my team mates and what an awesome team we have.

Today I started my grip work which is never fun but needs to be done…

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Rest day for me today, I got a lot of work done, walked the dog, took the car to have its MOT and enjoyed a really nice meal at our favourite restaurant Oriental. I am back training legs again tomorrow, they have pretty bad DOM’s from Mondays session so may switch out squats for smith squats or the squat machine if they still feel bad tomorrow.

Glutes day today, haven’t hit glutes in a few weeks and it was good to get a pump back in them and hit them hard again. Started with glute bridges and went unto 4 plates a side, followed by glute cable kick backs, abductor, split squats, standing hamstring curl and nordic curl.

It was a great session and now that the weather has gotten so…

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The upper training days are back!

Started the session pretty strong on bench hitting 70kg x 4×5 which considering I’ve had 2 weeks off and prior to that only trained bench 3x. I am very happy with that – followed with seated shoulder press, lateral raises, tricep push down and dips.

First session back in the gym in what feels like forever but I’m glad I left it a few days for this illness to shift a large amount. In fairness I could have done with a few more days but my mental health was getting a bit wobbles as I’m sure many of you can relate, when you’re out of the gym and routine you start to feel a bit shit. So I…

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Still no training for me today which was a good shout as I’m still not 100% and I judged my recovery pretty spot on. I think tomorrow I will be well enough to get back into training and start off with a squat/leg day. My split moving forward is going to be a little different as I will be focusing on my 3 compounds squat, bench and deadlift…

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Hey guys, it’s been a few days since I posted and that’s because I have been super sick since getting back from Mexico. Not to mention trying to re adjust to the 9 hour time difference has been awful and my sleeping pattern is still out of whack. I am waking up at 3am in the morning still and staying awake, hopefully that will return to…

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1/3 of the way through our travels home. We’ve done the 2 hour drive from tulum to cancun and caught our first 3 hour flight from cancun to Newark and now we are waiting to catch our main 14 hour flight from Newark to Dubai. It’s a hell of a lot of travelling and something I will not be doing again any time soon. We also have no plans to…

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Nearly at the end of our trip in tulum. It’s been a great time and we have walked and explored loads. Yesterday alone we did 33k steps alone and was knackered by the evening. We went to the gym 3 times since being here and plan to go again tomorrow before heading back to Dubai.

The gyms are amazing here, but I’m able to do enough to get by.

We have been having a great time in tulum – 3 days in and today we trained at the jungle gym and then headed to the cenotes to swim and chill this afternoon.

I have been training every other day and tomorrow will be hitting a leg session as todays ‘jungle gym’ experience was great for socials but not the best for an actual workout.

We have had a very rocky 24 hours here since landing in Tulum. We arrived at our villa yesterday and it was beautiful but we shortly realised we had no working air con in our bedroom and even after maintenance coming out to ‘fix it’ it still remained broken so we has a very uncomfortable first night. It was fixed today, but they had to replace…

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Last day here in Orlando, it’s been such a nice 5 days spent with really good friends. We have trained, worked, eaten such good food and experienced all kind of crazy weather. Tomorrow we leave for Cancun early in the morning and the training will become a lot harder.. especially as we don’t have an entire gym attached to the house like we…

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The time difference has been pretty brutal ever since landing here a few days ago, we are 5/6 hours in front of the UK and then 8/9 hours in front of Dubai. I have been waking up at 2/3 am most mornings as it’s around 11am for my body clock. Today was the first day I slept through to 6.30am.

My friend Bryce who we are staying with has a…

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Reporting from the back of my Uber currently 27 hours into our travel journey and SO ready to sleep.. my word.

We left at 11pm yesterday and if we were to go off the same time zone it’s now 1am the following day. It’s been a brutal 24+ hours but we are going to have a great few weeks state side and we’ve arrived at such a good time as it’s…

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Long day ahead of us today – we purposefully slept in until 9am today as we leave for our trip at 11pm tonight, we have a 16.5 hour flight followed by a 4 hour lay over and another 4 hour flight, followed by a 2 hour taxi transfer to our first destination.. neither of us are great with sleeping on flights so this could be a very long 72 hours.

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Great quad focused session today with my friend Cynthia. She always puts me through so much pain but it’s a beautiful kind of pain and every once in a while I’ll let her kill me on quads. Usually I only let her on glutes but today I made the exception as I fly to the US next week and I’m sure even with regular training it will still take a bit…

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Great bench and glutes session today – started with bench which took me 40 mins to get through only hitting 65kg again this time for (5×5) and thankfully this time they moved much better especially the last set.

Then started an entire glute/hamstring workout with my friends Cynthia and Krisite and we went hard especially on hip thrusts.

Deadlift / glute session today. 170kg (4×6) which felt lovely. First set moved like butter last set felt like death. That’s the right formula of weight / reps for one session.

I train glutes after and it feels amazing. Especially heavy glute bridges because they are essentially the opposite movement of a deadlift.

Second session back into…

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Headed over to the the Dungeon Gym today to hit a sqaut session. Worked up to 140kg (4×6) with a nice controlled eccentric. After that i went onto hack squat (banded) 3pps – 3×8 3 second eccentrics. I followed the rest of the session with adductor, leg extension and then split squats to finish off.

Squats were actually a little harder than…

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Got back and in for 3am last night. It was a long 72 hours but such a beautiful and I’m so glad to have been able to be apart of it. Today was rough, I didn’t want to waste the day so was up at 8am and fuelled my day with coffee to get me through it. It’s been really productive day and went to the gym around 4pm. Trained my second ever bench…

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Busy 2 days for me! My best friend got married yesterday and I was a bridesmaid so it was a long long day but so beautiful and magical. It was such a lovely time and I of course didn’t train for the two days I was here. I travel back to dubai today so it literally has been a flying 3 day visit and back into routine tomorrow.

A day of flying today – was up at 4:30 and shortly landing in Glasgow. It’s my friends wedding on Friday and I am bridesmaid so I’ve traveled back to the uk for a few days and I’m so excited for her. We might get a session in today. My flight was delayed by an hour but still here is into Glasgow for 1/2pm so depending on this afternoon I…

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Great session today – it was my first deadlift session back and it went smoothly. 160kg for 5 sets of 5. Nothing crazy but also enough to gas me out by set 5. It was very humbling but I also got such a buss from being back lifting the bar.

I definitely have 200kgs + in me right now but injury prevention is the main thing and I do not want to…

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My god, my chest is in BITS from benching yesterday. It’s very fair to say I am back to square one with it but that’s perfectly fine. Ready to rebuild from the ground up.

Trained quads today and me and my friend Kristie (another Pro) put our friend Max through his paces. He did very well to keep up but I think he was massively humbled in the process haha.

We headed to the dubai pro show today – we’ve got a busy few days but our friend Joe was competing in the amateur show so we went to support. It has been a very long day. We got there at 10.30am and he didn’t get his results/finals until 7pm – there was also a pro show after the amateur show but we decided to head out, get some food and go and…

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I have had a really busy few days but had a wicked glute workout this morning. It has been super hot here the last few days and I was literally dripping in the gym whilst training today! I hit abductor, seated hamstring curl. split squats (glute focused), glute bridges (hip thrusts) 6 plates a side for 3×8 reps, standing hamstrings to finish off.…

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