Rest day today – we made some changes yesterday in check in which implemented yesterday – todays food also slightly lowered which should see some good movement which I’m looking forward to! Either way feeling good where we are this many weeks out but always pushing for better

Here is a little comparison of same amount of weeks out last year vs this year

I agree here – try to use a selection of rep ranges across your session

I agree here with Meg and also the split she suggested – why not give that a go with the addition rest day inbetween

Rest day today!! And check in day!! Legs yesterday was such a good session but feeling it today ahah!! A light day at work today which will be nice as yesterday and Monday were very full on!

Yes it was so cool, total coverage here in Dallas!

Next show will be August 9th – so sitting at 17,5 weeks out at the moment 😊

Was check in day this morning! Things are moving so I’m pleased especially with all that’s going on hormonally! But not going to let it stop me!! Busy work day today!! Trained push in my break was a good session 😊

Another check in day today!!

Feeling good and dandy!! I know we are only day 3 hahahha but mindset has been good this offseason and tackling things a little different this time round 😊

Todays check in

March 4th and 5th as I couldn’t get on yesterday!!

Yesterday I was going to train push!! Usually legs but I switched it around as my legs felt heavy from the weekend! However I extended a rest day as I felt really rough
🙏🏾 sleep wasn’t great either!!

Today I’m hitting legs which I’m really looking forward too!! Really hoping to have made… Read more

Check in day today, weight is down a touch today 💀 but nothing too crazy!!! I can’t complain because I am pleased with my body comp throughout this offseason🙏🏾🙏🏾

I have work today just 10-11am and then I have posing clients and client check ins 🙏🏾

Rest day today!! Upper and lower are feeling it from Monday and Tuesday hahaha!! Had an early start this morning – check in day today weight up at 68.7kg this morning which was lovely to see! Feeling in a good place! Then I had Bex for posing and then Meg which lovely!! Both ladies looking amazing 🤩 then I had work this morning and back again… Read more

Hey Ryan, there should be a button that says create a new topic ⬇️

Rest day today and check in day! Kuba has bumped food up again today 🙏🏾 excited for this next push!! Today like always started with my walk and then I have client check ins and check ins for my PT clients! Will go grocery shopping this afternoon and meal prep

Hey Jesse, I agree here!! give it a go and see how you get on with it

back to the gym today!! went in with push today!! was a good session and love the change of exercise selection!!

cuffed laterals lying

high incline smith press

incline DB press

single arm cable laterals

reverse pec dec

Get yourself some TBJP nutrition Vegan protein and I would also check out the TBJP Nutrition iso pro very very very high quality iso!!!

hams done today!! my lower sessions have been great at the moment which is nice especially as its our focal point at this season!! had a busy morning this morning with some more client check ins and posing clients!!

the weather has got so chilly here now which is nice but also flaring my asthma up a bit which isn’t great!!

going to get an…

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Feeling better this morning!! It’s rest day today! So woke up got my steps and cardio and getting ready for the day!! I have a client this morning and then back to work this evening!!
Cardio on rest day and upper days is 40 mins and our daily step goal 17k steps

Another early night for me tonight for sure! Tiredness is creeping up in me this week for sure!

Rest day today! Had a client this morning as well as client check in day!! So had a busy morning!

Also check in day today! Feeling happy with the visuals today weight is down but not majorly- lady cycle started yesterday as well!

This afternoon heading to the Lee Labrada classic 😊

Now we are sitting just inside of 12 weeks out

had a good session today!! trained earlier today at 10:30am, I woke up feeling good and wanted to run with that feeling into a session!! as sometimes training later in the day around 2:30/3pm I find that I have a huge energy dump!! but today has been a lovely one! happy mindset, knee has been a bit sore but the dry needling definitely helped…

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at this point it would be to now try to make the gap bigger and increase your output more! as Clare said you could look into getting a walking pad or desk bike so that you can be burning cals while you are working! or schedule in your breaks taking walks etc and as Joe mentioned maybe try adding some HIIT in!!

Hey David!! I agree with Hilly here with how he has mapped it out! and what Meg and Phoebe highlighted with adding in some roller squats against the wall

rest day today!! very chilled one today, walked to Starbucks to get work done and packed a couple of meals – spending time out of the apartment definitely helps my mind and productivity! feeling a bit more positive after my appointment yesterday! my knee has been a frustration especially these past couple of weeks! so hopefully we are now on…

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I agree with the above here as long as you are consistent with it it shouldn’t be too much of a worry!

quad ham day today! had a good session today, knee was fa bit of an issue today but I just have to take the session slower and have more rest between sets! other than that session was great! then this afternoon we took the dogs over for a play date to get there energy out and have a play!! early night tonight as legs definitely kicked my butt for sure

prep is now upon us!! which i’m really excited about!! final check was done this weekend of the offseason and now its time to get started!! this weekend wasn’t my finest I have felt really nauseous still so hoping this passes asap because its making me feel blah!! steps are up now to 12k steps and making diet changes which I will update you with here

final de volume session today and it is hams! I had a really good nights sleep last night and feeling fresh and my stress levels feel so much lower than the start of last week! just all in all feeling in a much better place!!

this morning I have had a coaching call/zoom check in with a client and then a posing session with a client, on leg days…

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hey Chris, fully agree with the above here!! you will have an idea but not something that you can pre plan entirely! you want to approach it depending on how your body is responding and make changes based on your look etc

had a lovely day today. Rest day for me today, I had a busy morning this morning with posing which was lovely and then had a break away from my laptop this afternoon! will be meal prepping this evening getting ready for the next couple of days and chilling ready for legs tomorrow

yes I would agree and say that it is inferior to chicken! pork in general, however if you do like it then I don see why you can’t add some into your plan

agree with Oscar!! you for sure want to find something that you like/feels good and work to progress

legs was really good yesterday!! had push today, my left shoulder was really painful today which was really weird as I haven’t necessarily hurt it but I had treatment this evening which has made it feel better, and was nothing sinister!!

legs today! feeling a little sore still but nonetheless feeling excited to train legs! both this session and my hams are my fav sessions! busy morning this morning with posing clients which I always love doing!!

Hi Ameer, if you are wanting to drop more BF I would continue to have that as your goal and seeing as you have just not long added in using the rower, as Haider mentioned give this some time to see how you respond before dropping food 😊

Completely agree with Haider on this!! and when doing unilateral work, try to lead with your weaker side or aim to match reps with your stronger side

rest day today! been a very chilled day today, with client check ins and posing clients! the weather is getting better over here which today has made a difference to how I feel!!

early night for me tonight

hey hey, so yeah if you are getting issues, then remove it and use a whole food!! you can also try a vegan alternative as sometime this digests better for people! TBJP nutrition has a great vegan protein

rest day today! gland in my neck in the left side has been swollen and very sore today not too sure what’s going on but rested up today, hit my steps, had some consultation calls and posing client tonight

thank you! bruce bruce bruce!!

leg day today!! had a really good session today and training a lot earlier than usual!! energy was really good this morning and numbers were the same if not better as when I train at my usual time 😊

other than training today, got my steps done and will be prepping some meals and resting up 😊

Hey Zane, sorry to hear this, it could will be stemming from muscle tightness. other than caffeine have you found points when its worse? like training etc, also how is your BP

so heading into week 2 training from today, this week each training session I will show you what my sessions look like 😊

so Monday today which means Legs – so here is what my session will look like today;

Adductor

2 sets of 10-12 micro pause at top and bottom

Leg extension – prime loading top peg only with a purple band attached from top around and…

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As said above, routine will be key in situations like this. Also having foods on plan that you actually enjoy, its doesn’t have to be bland foods as Meg said!! make it taste nice so you actually enjoy it!

rest day today, client check ins today and tomorrow, took marvel out for a lovely walk today and meal prep! nothing too exciting for me today

you want to make sure that you are hydrated when you train for sure

Really good push session today!! was a bit of a shock to the system training 2 days in a row haha, as I have been on 1 on / 1 off since October 2021, but I like the momentum that this split will bring!! love the exercise selection in my push session!!

I had some posing clients this morning which was lovely and had some client work to do 😊

this would be absolutely fine! as above have mentioned, keeping some form of cardio in an improvement season is great for health

1 day out now!! time is flown this season and I am so excited to get on the Olympia stage tomorrow!! today will be a busy day but not going to be stressed and enjoy the day!!! game time tomorrow

Hey Warren, definitely agree with this matters when you are having your pre meal in relation to your training session 😊 like Clare I have my MPS max around 30/40 mins into my session and then I have my carbs separately throughout