[Phoebe]

I agree with the guys above, ensure you hit your protein target through direct protein sources, but remember to include trace proteins in your daily calories.

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[Phoebe]

Check in day today.

Kuba has been super supportive about a few life decisions I have made recently, which have definitely been getting on top of me and affecting my sleep etc.

Today was rest day anyway after legs, so another rest day tomorrow has been ordered to get me back on track. Weight was back down a touch today, hopefully after a good sleep tonight it will be back down again.

We are also going to be adding in 4 weeks of primo, 10mg EOD. Just with the timeline we have in place and the condition I will need to bring before we fill is going to be superrrr shredded (too lean for bikini). So hopefully this 4 week cycle will just ensure I don’t loose my hard earned tissue I’ve built this improvement season.

Photos below 🙂

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[Phoebe]

5/06

Busy day Sunday as we travelled home from Bournemouth at 4am as we had a super busy day!

Everything remained the same but weight was up, down to a number of things, stress and lack of sleep mainly.

I had leg day too, it was a tough session, powered through but my mind was a little elsewhere.

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[Phoebe]

Stretch after you have trained that muscle group. However if you forget there is no harm in doing your full stretch routine after the session.

You can stretch your quadriceps out simply by kneeling on the floor aiming to sit on your heels, lean back and take your hands behind you to support your weight.

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[Phoebe]

Hey guys! Happy Saturday!
Rest day for me today.

We’ve had a trip down to Bournemouth as Nathan was guest posing. An early long drive down, but we are staying over tonight and then leaving early first thing in the morning.

Currently just sat on Bournemouth pier, it’s lovely and warm. Steps are boxed off, meal 5 just gone in, so we will chillax for an hour and then head back to the hotel for our last meal and then bed.

Nath has forgot his cpap machine, so not sure who is worse off. Nathan not getting much sleep without it or me not getting any sleep with his snoring. ?

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[Phoebe]

There is lots of mobility that you could add in. I will list a few for you and just split them into upper/lower mobility

Upper body mobility
External/internal rotations
Shoulder circles
Y-raise

Back mobility
Thoracic rotations
Thread the needle
Cat & cow
Prone cobra & childs pose

lower body mobility
Forward & lateral leg swings
Hip circles
Spider lunge
Lateral leg lifts
Side lying hip cars

I would also highly recommend yoga, this is fantastic for your mobility & flexibility.

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[Phoebe]

Hey guys!

Happy bank holiday 🙂 no different plans for me today. Work and clients this morning before a leg session.

My head wasn’t fully in it when I started the session, just my mind was elsewhere and I regressed on 2 of my main movements! So I had a firm talk to myself and was back in the session, for the remainder of the session I either matched or progressed by reps.

It really does show that your mind is everything. If you aren’t fully focused and thinking about the lift, it may not be your day to progress.

Tomorrow we set off early doors for a drive down to Bournemouth as nath is going a guest posing spot. Looking forward to watching him on stage!

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[Phoebe]

Some people can come out in rashers from hair removal so patch test an area first. Nathan has really sensitive skin so we always shave with an electric trimmer and then a female razor with conditioner for full body.

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

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[Phoebe]

Hey guys!

Check in today!

Kuba is happy! Few changes to supplementation since my bloods, my thyroid was a little low so an increase in T3 & T4 from today.

T3 37.5mcg
T4 150mcg
Inj L-Carnitine to 250mg

A busy day for me today! Upper this morning, which was a strong session! Then an afternoon of posing clients in Birmingham! 🙂

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[Phoebe]

I also received my results from Eval today so I will share below. Very happy with them 🙂

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[Phoebe]

Hey guys,

Rest day for me today! Check in pics taken this morning ready for check in, will share with an update tomorrow.

Nail appointment, work and some in person check ins this morning.

Having a nightmare with my MacBook again, the charger is no broken.

Then an afternoon dog walk and a few errands this evening 🙂

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[Phoebe]

Hey Jamie,

Anything unilateral is perfect. With your split squats you can adjust the exercise by also elevating the front or rear foot.

I would also ensure you are doing lots of mobility and activation before. Particularly activating the glutes such as glute bridges, clams, lateral leg lifts, single leg RDL.

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[Phoebe]

Hey guys!

Hams & glutes day for me today! Work this morning before a trip to the apple shop to fix my laptop! And it is now fixed ?

A little shop in Meadowhall before our gym session too.

A few things on my mind, but nothing better than some DMX a great session! ??????

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

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[Phoebe]

Hey Liam,

Side note I’m looking into trying clen during a slight cutting phase.

I play rugby so it’s for preseason fat loss before I do a bit of a surplus.

What kind of doses did you start running?

I’m weighing in about 96kg

Hey gavin if you pop some more information on your nutrition & cardio set up we can give you any help you need.

I don’t see any harm in adding 40mcg clen in for the pre season fat loss.

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[Phoebe]

Hey Liam, I am interested to know what brand clen you are using and the dosages please?

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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