[Phoebe]

Do you have any current physique pictures so we assess your current body composition please?

Also a little more information about your current set up as a the approach to a short or long dieting phase depends on the individual, the current body composition, the goals, your lifestyle.

If there is scope to improve your current nutrition & training? If so I can guarantee that you will see an improvement in your body composition from amending you current set up.

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[Phoebe]

Hey guys!

Rest day for me today 🙂 work boxed off super early before an eyebrow appointment then an afternoon of shooing with a friend in Meadowhall.

All Christmas shopping done… I think 🤔 wrapping will commence tomorrow so I will find out if I need anything else or have bought too much!

Really looking forward to my glutes session tomorrow 🤩👊🏼

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[Phoebe]

Looking great vetle! Keep up the great work!

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[Phoebe]

I think this is very person dependent and some may prefer one variation over other, and it is dependent on the split.

Generally I prefer one rotation, then I once an exercise or progress stalls, this will be swapped out for something else.

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[Phoebe]

Hey guys!

Really great day today! I have filmed for the site! Jadey couldn’t make today so I switched my sessions and filmed my Fridays more glutes / functional session. Something a little different for the site and it was a really great session! I have found a trend in glute activation from having rich massage me before this session, or could all be a coincidence!

I have then been to see my friends this evening which was so lovely.

Tomorrow another busy day planned! Pretty much all sorted for vegas though, next is to sort all my Christmas wrapping before we fly! 😁

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[Phoebe]

This is very individual, but I personally like to take a few full consecutive rest days together then 3-4 devolume/deload sessions before returning back to full volume and intensity.

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[Phoebe]

Hey guys!

Weight down a touch after the weekend which is great as I have vegas coming up 😁

Busy day today! Work boxed off early before some deep tissue work with rich, eyelash appointment ready for vegas, met my sisters and babies, some America admin sorting esta’s and insurance bits. Then I have pretty much packed! Just need to weigh it before I add my last bits, remaining supps need adding in too 😁

Tomorrow is glutes day and filming with jade for the site 🙏🏼

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[Phoebe]

Hey guys!

Glutes & delts day for me today, what a sick session I had!

Training volume has now been increased and all sets taken to failure, I loved it!

Felt nice and strong, the connection was great, l really love the exercise selection of my current set up at the moment so I will try and rinse the exercises for as long as possible, until something stalls or feels off.

So a great Monday for me 🙂

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[Phoebe]

I agree with the guys above. Come off the 25mcg dosage of T3, you can also add in iodised salt, this helps boost your thyroid production

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[Phoebe]

Accutane is extremely harsh and IMO would try other methods to help reduce and treat the acne beforehand.

Have you spoken to a dermatologist first to help treat this in other ways?

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[Phoebe]

Hey guys!

Happy Sunday!

A lovely weekend so far in London. Met my other two friends today and we have been to the Ivy Asia for a lovely lovely meal this afternoon before the show. It is like a yearly tradition that we meet up at Christmas for food and a show.

I am so excited for magic Mike!

It’s lovely to catch up with everyone! The good thing about London is you are step step stepping everywhere! So it’s great! It will be a late night tonight travelling home because of the train strike so hopefully don’t get stuck anywhere!

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[Phoebe]

I agree with Clare here and it depends on when you eat your pre workout meal. I like to have my mps max during the start of my session and then soo my sustain throughout to fuel my session.

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[Phoebe]

Hey guys!

Happy Saturday! A very busy morning before heading to London early on the train. The trains was absolutely rammed due to football and the train strikes this morning.

I’ve had a lovely afternoon of shopping and site seeing with some friends, then tomorrow I am watching magic Mike with some other friends!

The train strikes meant I had to come down or I wouldn’t have made the show in time tomorrow. But as least I can catch up with some other fiends who live in London 🙂

A fun actioned packed filled long weekend of Christmas shopping and socialising. 😁

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[Phoebe]

cybex bravo – attachments prime handles, mag grip handles, cuffs etc

Cybex pivot leg press

Prime leg curl pin stack

Prime leg extension pin stack

Cybex Adductor

Atlantis shoulder press

Atlantis hack squat

Cybex eagle row

Nautilus pulldown

Atlantis incline press plate loaded

Prime bench

Few sets of heavier DB’s

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[Phoebe]

Hey guys!

Today it’s Nathan’s birthday! So we was training early doors before we headed over to Manchester for some Christmas markets and shopping, then I have booked a new sushi and steak Resturant so really looking forward to that!

My glutes was on fire this morning! It was the best connection I have ever felt! My left glute is much weaker and doesn’t fire up as easily, but wow todays session was amazing! I felt my left glute firing in places I’d not felt for a long time!

This could be a combination of having felly for some deep tissue work yesterday, he really got into my glute med, adductors and piriformis. Todays session is my functional glute day.

A1 – cable glute kickbacks

A2 – cable hip abduction

B1 – BW 45 degree glute ham hyper (to pre exhaust)

B2 – single leg glute ham hyper

C1 – smith hip thrusts

C2 – single leg smith hip thrusts

D – kneeling single leg ham curl

E1 – cable pull throughs

E2 – sumo squat

F – DB Bulgarian split squats

To finish

Turkish get ups & prowler push

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