[Phoebe]

Hey guys!

Hope everyone is ok!

Weight 1.2lbs up after yesterdays leg day, I usually see a fluctuation after my leg session, but feeling good 🙂

Strength is good, feeling recovered, feeling healthy.

Today I trained upper, a good session and it’s nice too see my upper look nice and full 😁 for me anyway haha

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[Phoebe]

This is exactly what we are here for. As long as you are asking speaking with your coach and asking any questions, that’s great, we can be here for a second opinion if needed. Glad to here things are going well!

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[Phoebe]

Hey, I would continue pushing to achieve lean lean.

You have room to increase output from either steps or cardio.

If energy is trash, maybe keep steps at a standard 15k daily, then on rest days and less demanding sessions add in direct cardio of 20mins LISS.

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https://tb-jp.com/collections/nutrition - The highest quality supps on the market

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[Phoebe]

Hey guys!

A busy Monday of client work, feeling super productive 🙂

I great leg session today, I trained at a different gym with a friend and new client of naths. So that was nice for a change!

Todays session.

Glute kickbacks 3 x 15-20

Seated hamstring curl 2 x 12-15, 1 x 15-20

Leg press 1 x 12-15, 1 x 15-20

Hip dom smith squat 2 x 12-15

Glute drive 1 x 10-12, 1 x 12-15, 1 x 15-20

Adductors 1 x 10-15, 1 x RP to 30

45 degree hyper 2 x 12-15

This evening I have had a new starter call, sorted some clothes out ready for some new draws we are having delivered and then chilled with the dogs.

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https://tb-jp.com/collections/nutrition - The highest quality supps on the market

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[Phoebe]

Hey guys!

Rest day for me today, we went to watch our friend and some clients in a show today. It was great catching up with everyone 😁

Then some of us went to Nando’s for some food and a catch up, it was lovely!

This evening I have just been catching up on work and getting organised for the week.

Instagram: phoebegoodwin1

https://tb-jp.com/collections/nutrition - The highest quality supps on the market

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[Phoebe]

Hey John,

If this is an area that acquires direct volume work too, again I agree with haider and rich. Pop at the end of your pull session and if needed at I would place at the start of your leg session.

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https://tb-jp.com/collections/nutrition - The highest quality supps on the market

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[Phoebe]

Hey guys,

RHR down again but a rough nights sleep from sneezing and coughing, nothing major just the flu that’s going around!

This morning client work and posing clients before I trained glutes.

This afternoon I went for my nails done and then went to a charity event with my best friends. It was lovely to catch up with them!

Rest day tomorrow then new set up starts Monday, looking forward to it!

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https://tb-jp.com/collections/nutrition - The highest quality supps on the market

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[Phoebe]

I agree, gradually start increasing baseline diet and push up from here 🙂

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https://tb-jp.com/collections/nutrition - The highest quality supps on the market

https://tb-jp.com/collections/men - The most anabolic clothing ever made

[Phoebe]

Hey guys,

RHR down a touch today, feeling a little bit better. Think I should shake it in a few days hopefully 🙂

Today client work, posing clients and I trained upper today. Another deload today and tomorrows session, rest on Sunday then back to full volume on Monday if feeling fully recovered 🙂

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https://tb-jp.com/collections/nutrition - The highest quality supps on the market

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[Phoebe]

Find something else that you enjoy aside from bodybuilding where you can switch off.

Another hobby, meeting up with friends and family to do an activity, going to the cinema. These things really do you switch off from bodybuilding and will no way impact your progress negatively.

Instagram: phoebegoodwin1

https://tb-jp.com/collections/nutrition - The highest quality supps on the market

https://tb-jp.com/collections/men - The most anabolic clothing ever made

[Phoebe]

Hey guys!

Woke up feeling pretty bunged up! Resting heart rate went up to 78 last night, the lurgy has hit me 🙁

So for me today just massage, work and eat.

I hope this passes quickly and doesn’t linger for ages, I knew it was only a matter of time before I caught it!

Will see how I feel tomorrow 🙂

Instagram: phoebegoodwin1

https://tb-jp.com/collections/nutrition - The highest quality supps on the market

https://tb-jp.com/collections/men - The most anabolic clothing ever made

[Phoebe]

Hey guys!

Very busy day today, client work, 2 in person client check ins, 3 posing clients, more washing and putting clothes away (feels like it’s never ending)

Back to gym today post travels for legs, the session was going so well then I tweaked my right quad in my warm up sets for squats 🙁 I couldn’t do leg press after neither because it felt so tight, if I pushed through I think I would of done more damage. Managed to book in with rich tomorrow so hopefully should be ok for my next lower session on Friday, I may switch my sessions around depending.

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https://tb-jp.com/collections/nutrition - The highest quality supps on the market

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[Phoebe]

Couldn’t agree with the guys above more, start by removing dairy, see if the issue continues and then trial and error by eliminating other foods one by one.

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https://tb-jp.com/collections/nutrition - The highest quality supps on the market

https://tb-jp.com/collections/men - The most anabolic clothing ever made

[Phoebe]

If you have just ran a push up phase with higher calories, make a reduction in calories and move into a dieting phase until body composition is in a nice and lean, where you would be in a great spot to gradually increase calories again.

Instagram: phoebegoodwin1

https://tb-jp.com/collections/nutrition - The highest quality supps on the market

https://tb-jp.com/collections/men - The most anabolic clothing ever made

[Phoebe]

Hey guys!

We’ve had a very long night and day travelling home, probably only managed to nod off on the plane for an hour, but we have stayed up today which will hopefully get us back into a good routine.

We did the food shop on the way home so that was all done, then this evening I have unpacked and organised everything, washing, food prep, caught up on work.

Looking forward to training tomorrow 🙂

Instagram: phoebegoodwin1

https://tb-jp.com/collections/nutrition - The highest quality supps on the market

https://tb-jp.com/collections/men - The most anabolic clothing ever made