[Phoebe]

I agree with both Clare and Kiera here.

I definitely feel like there is a place for DC stretching. As long as it is performed at the end of the muscle group being trained, and you aren’t putting yourself in comprising position. Hold the stretch in a ROM that suits you and that you can feel.

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[Phoebe]

Hey Ryan, a little more information on yourself would be helpful, some pictures if possible so we can ensure your split is focusing on the areas you need to bring up. 🙂

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[Phoebe]

Hey guys!

Hams & glutes devolume session today! I had a really good session, the intensity was still there, just a reduction of volume.

Today was also first day back at cardio and steps. Ready to get back to it! Can’t believe this weekend we will be 8 weeks out. That has flown by!!!

Tomorrow is check in with kuba so I will be updating you all with pics 🙂

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[Phoebe]

Also liking the shoelace on the heel lol

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[Phoebe]

Amazing jade!

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[Phoebe]

I agree with the guys above here!

Everyone is different, but 60mins should be perfect timing for your food to be digested. This may be something you have to trial and see what works for you 🙂

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[Phoebe]

Hey guys!

Back to the gym for me today! Started back with upper devolume session and it was great to be back with everyone!

Happy with the drop despite being ill, once back to full volume again I think kuba will no doubt be making some changes too. My upper body will probably be ready in about 2-3 weeks, legs 5/6 which is perfect timing.

I have a good feeling about this and so far things are running smoothly, the body is responding well and we are on track.

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[Phoebe]

Hey George! Great progress so far!

Do you track your daily steps in total or not?

For me I like to do 4 back to back days of total rest, so no cardio, no resistance, minimal steps, and food would be brought back up to maintenance for these days or even run a high day depending on the weight and look on a daily basis.

The aim of the diet break is to drop some fatigue so you can then push back on again after the diet break.

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[Phoebe]

Hey guys!

Last rest days for me today before we head back to the gym tomorrow for upper devolume session 🙂

The days have still been very productive with client work. But now ready to get back there and on my way to getting shreddeddddd.

This mornings pics below

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[Phoebe]

Something to consider is to think about your fatigue management? Is your body inflamed and causing a plateu? Like Clare said I would consider running a few consecutive rest days with potentially a higher meal or even higher days.

Then once rested assess the look and dig a little deeper.

There is definitely room to increase your output through steps. So I would look to increase your output first.

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[Phoebe]

Looking good for the start of your improvement phase!

I would aim for 1-2lbs per week, which is a steady rate of gain. Keeping CV in is great so I would potentially switch to 1-2 HIIT session per week where you are going to be working at around 160-170bpm for heart health.

I agree with Hilly here, it does look like you have some imbalances which could be from the scapular area. I would add in some mobility, and focus on having some deep tissue work around the scap/delt/lat area to really open up. Posing adjustments will definitely help you display you physique better too! But that will get better over time with practice!

Keep working hard 🙂

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[Phoebe]

New low weight finally 🙌

Checked in this morning and felt so good that the weight has dropped, felt so much better as well from taking the rest.

Training today has been amazing too all of my weights were able to go up plus reps had a lot of energy in the gym best leg session for a long time.

Afterwards I was absolutely knackered so took a nap before work this evening had a couple of clients. Just got home and had my 5th relaxing for the rest of the evening then an early bed time but at least tomorrow I can try and sleep in if possible.

_______________________________________

Step it up!

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This is awesome jadey!

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[Phoebe]

Hey guys!

Rest day again for me today, a big drop in weight over the past few days since no cardio and resting.

Another rest day tomorrow then will return back to training on Wednesday with some devolume sessions.

Here are some pics below from this morning 🙂

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[Phoebe]

The phrase ‘lean bulk’ is sometimes used when you have someone entering their first ever push up phase.

This usually helps with their understanding of what you will be doing, pushing calories high, increasing body fat whilst still remaining good body composition.

Whereas the phase ‘bulking’ some may take this phrase as just eating lots, gaining unnecessary body fat which is not the most optimal place.

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[Phoebe]

Hey guys! Rest day for me today!

Woke up feeling pretty rough! I had a nice little drop again, but I think a few more rest days will be needed.

Megs came round for a little posing practice and a coffee, I just made sure I didn’t breath on her. 😷😷😷

Check in pics below! I’m happy with how I’m looking so far, but can’t wait for a hammy glute tie in!

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