[Phoebe]

I agree with the guys above, depending on your training split, sometimes your weak body parts may not fall the day after a rest day. I would plan your rest days around the sessions you find the most taxing to aid in recovery.

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[Phoebe]

Hey guys, hope everyone has had a lovely weekend!
Hams & glutes today for me, trained a little later than normal as had the electrician round this morning and then went for dog walk and coffee with nath and friends 🙂

I took today as another deload session, it falls on rest day tomorrow then we shall see if my next 2 sessions with be reduced volume also 🙂

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[Phoebe]

Hey guys,

Today I went back to the gym on reduced volume. I will run reduced volume again for tomorrows session, then it is check in Monday so I will see what the boss says, but no doubt another few more deload session to make sure I am fully recovered.

We also spent the afternoon with friends at a 1st birthday party which was lovely 🙂

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[Phoebe]

I agree with the guys above here.

Stopping shy of failure is super hard for many! But the goal of a deload is to reduce accumulated fatigue and stress, you will feel so much fresher once you have allowed your body to recover 🙂

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[Phoebe]

7-8 hours is absolutely perfect! As long as it’s quality sleep 🙂

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[Phoebe]

Definitely the tbjp iso pro in caramel fudge! 🙂

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[Phoebe]

Hey guys! Happy Friday to you all.

Today was not our day! Our electric and lights tripped yesterday and we are still waiting on our electrician to come out to us. None of the lights upstairs are working and only half of the plug sockets in the house are working. Unfortunately the the kitchen is a place where they tripped. We currently have an extension cable running through the house to keep the fridge freezer on, the over / washer / dish washer all out of use, and we’ve been using the coffee machine and kettle plugged into the extension cable on the floor. You couldn’t really write it haha.

Another rest day taken for me today, think there’s a few different viruses going around at this time of year and feeling very off it again. Unsure if it’s got something to do with what I picked up the other week and it returning, but I am not one to miss training just from feeling a tiny bit Ill or off it.

Will see how I feel in the morning, will either train at reduced volume for the next few days or take an extra few consecutive full days rest.

It’s hard to tell yourself to rest and not feel guilty for taking rest too. But kuba has very much drilled it into me over the past 2 years from working with him, and I have learnt from my own experience of taking rest when needed.

Resting doesn’t mean we are weak, it’s just means we are listening to our bodies and taking the rest when needed before it’s too late and we are burnt in the ground and have to take a full week off.

Wishing everyone a great weekend.

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[Phoebe]

You could also suggest for your wife to book in for facial with a skin specialist (if it is acne on the face) where they can apply treatments etc.

I would also recommend keeping the skin clean, washing regularly with benzoyl peroxide washes and drink plenty of fluid.

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[Phoebe]

Hey guys,

A sad but lovely day today. We went to pay our respects to a loving man today. Funerals are so sad but the ceremony was lovely, sharing some beautiful memories.

Today was also a rest day and my body is feeling very much battered, so a nice hot bath and early night today ready for a busy day tomorrow 🙂

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[Phoebe]

Good evening guys! Happy hump day 🙂

Today was leg day, and I was feeling much stronger! Increase on every single exercise!

My glutes and feeling very heavy now when I walk, so hopefully there is some quality tissue building underneath.

Rest day tomorrow which will be much needed 🙂

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[Phoebe]

I hope you feel better soon! Run with you rest day food and focus on hydration, recovery, and ensure you are taking all your supplements.

May I also ask how come you do your 25min cardio before your session? Is there anyway you can change this to further away from your workout for recovery purposes? 🙂

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[Phoebe]

Hey Benjamin! I fully agree with everything clare and Rhea have suggested.

Imagine if you had a car with little to no fuel and you start driving, it will soon run out. Now transfer this over to your nutrition, food is your fuel and is what will be fuelling your workout. If your nutrition and hydration are poor this will be affecting your workout and the energy you have throughout the session will dip.

Could you still meal prep at home the evening or early in the morning before school? This will help hugely!

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[Phoebe]

Usually around the 5 week mark to check your hormones 🙂

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[Phoebe]

Hey guys!

Today I trained upper 1 , I really felt in my grove tonight. I am getting a much better connection in my back exercises too which is great!

I changed prime pin loaded rear delt row to low cable pulley rear delt row with a gym pin attachment and D handles and this was very nice! I much prefer the connection here in comparison, so this exercise will be staying 🙂

Overall had a fantastic session, was super happy with my lifts.

Good day in the office 🙂

Legs tomorrow!

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[Phoebe]

Hey guys!

Today was check in day. I think kuba is happy but we know I need more muscle in the right areas. I know I am in a much better position now compared to last off season, so I am super confident we will be setting ourselves up for an even better prep 🙂

Also a busy day of check ins and posing admin. Then I hit legs.

Had a fantastic session! I was up in reps or weight on every single exercise, I think I’m going to be going to bed with twitching glutes still!

This year I will have more glutes ??

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