[Phoebe]

Hey guys!

Today was my first leg day 1 on this rotation. I was actually a little sore going into todays session from Tuesdays glutes session.

However after my mobility and warm ups my hams loosened up, no injuries anyway so it’s all good!

Great session too!

Hanging leg raises 2 sets
Barbell hip thrusts 2 x 12-15
Leg press 1 x 10-12, 1 x 12-15
Front foot elevated lunge 1 x 10-12, 1 x 8-10
Hip dominant belt squat 2 x 12-15
Adductor 2 x 10-12
Seated leg curl 2 x 8-12
Glute kickbacks 2 x 10-12

Rest day tomorrow 🙂

Instagram: phoebegoodwin1

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

[Phoebe]

I definitely agree with the guys above here!

Going for ‘digestion walks’ after meals is something that really does help when calories are high.

I would also look at the veggies you are using as some veggies do cause bad constipation or bloat, one in particular tends to be broccoli!

Instagram: phoebegoodwin1

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

[Phoebe]

Totally agree with Jordan here!

The waiting lists at the moment for MRIs and scans are so long at the moment, if going private is a possibility I would look into that for sooner results too.

Instagram: phoebegoodwin1

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

[Phoebe]

Hey guys,

rest day for me today! And a very productive one it has been! ?

Lots of work completed, lots of jobs ticked off my to do list and a lovely walk with my sister, niece and arnie.

Days like this are great, with no set plan to leave the house and can just crack on with everything that needs to be done.

Day 3 of prep done ✅

Instagram: phoebegoodwin1

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

[Phoebe]

Hey!

I would personally split your training up throughout the week so you are adding in so more interval sprints on the bike and over time keep gradually increasing the length of time you are going ‘all out for’. Example start at 20, increase to 25, then to 30, until you can do 45/50s all out.

You could also shorten the recovery phase too as the intervals would help improve your overall fitness and stamina needed for the runs.

It is then just a case of continuing to repeat the distance of the run aiming to improve every time. You could monitor this by running on the treadmill and increasing the speed every time you run.

Can I also ask some metrics from you, how tall are you and how much do you weigh please?

Instagram: phoebegoodwin1

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

[Phoebe]

Hey Ozzy,

What mobility are you doing before your sessions?

Could it possibly be your form that needs adjusting?

I would also recommend tbjp join in, tbjp cure-coming, tbjp osteo pro, and I would take these away from the training window.

Instagram: phoebegoodwin1

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

[Phoebe]

Wowe this is a lot of caffeine! I am interested to find out how much sleep you manage to get at night time?

I agree with the guys above. Definitely try tapering your caffeine intake down gradually and opt for decaf options after 3pm. I know it is difficult when you train in an evening after a long day at work, but realistically if you have a stim pump at 6pm ish this really is going to affect your quality of sleep, which will have a knock on effect to your recovery, performance and overall well-being.

Let us know how you get on with reducing your caffeine intake. 🙂

Instagram: phoebegoodwin1

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

[Phoebe]

Hey guys!

Day 2 of prep done!

Yesterday I started on a new training split and a new set up.

We will now be running

Upper
Glutes&hams
Rest
Legs
Rest
With 2 rotations.

Yesterday I trained upper and today was glutes and hams which was also filmed for the site!

Here is the session below

Side planks – 2 sets of 60s

Glute med kickbacks 2 x 15-29

BB hip thrusts 2 x 12-15

Single leg Lying leg curl 1 x 10-12, 1 x 12-15

BB hip thrust 2 x 10-12

Single leg leg press 1 x 8-10, 1 x 12-15

Single leg reverse hyper extension 2 x 15-20

B stance single leg dumbbell RDL 2 x 12-15

It was a great session! Looking forward to seeing it on the site! But will be ready for a rest day tomorrow!

Instagram: phoebegoodwin1

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

[Phoebe]

Hope you’ve all had a great day.

Today was an impromptu rest day for me as I wasn’t feeling greasy, Work done as normal and some life errands to run.

Tomorrow will be back with training, hoping to feel ready to get back to it in the morning after a good sleep!

Hope you feel better tomorrow megs ?❤️

Instagram: phoebegoodwin1

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

[Phoebe]

Hey guys!

So today is my first day of prep! I have had changes on nutrition, supplementation, cardio so I will post a full breakdown below.

My training split and exercise selection has now changed so I will post these in seperate logs.

Prep update start weight 176.9lbs

Steps 12.500 daily
20 mins cardio daily
40 mcg clen fasted
Gh 2 iu am fasted ( fast 3 hours post shot ideally )
T4 100 mcg fasted ( no caffeine around t3/4 for 15 mins please )

High day
Medium
Low

Lower Training day food

– meal 1 – 2 whole 2 egg whites 100g veggies of choice
75g COR 100g berries
20g dark choc

– Meal 2 – 100g prawns & 50g rice 150g veggies

– Meal 3 – 100g cor 150g frozen fruit mix 20g iso 20g dark choc

– Intra 25 g mps max 20g sustain 10 g creatine 10 g glutamine

– Meal 4
– 125 cor 30g iso 150g fruit

– meal 5 – 100g low fat beef mince, 200g potatoes 100g veggies

– Meal 6 – 75g oats & 20g whey, 20g almond butter 150g berries

Upper Training day food

– meal 1 – 2 whole 2 egg whites 100g veggies of choice
50g COR 100g berries
20g dark choc

– Meal 2 – 100g prawns & 50g rice 150g veggies

– Meal 3 – 80g cor 150g frozen fruit mix 20g iso 20g dark choc

– Intra 25 g mps max 10gg sustain 10 g creatine 10 g glutamine

– Meal 4 – 100g cor 30g iso 150g fruit

– meal 5 – 100g chicken 150 g potatoes

– Meal 6 – 50g oats 20g iso 150g berries 10g almond butter

* Rest day nutrition

– Meal 1 – 100g salmon 100g veggies

– Meal 2 – 100g chicken 40g avocado 50g rice 150g pineapple

– Meal 3 – 100g Prawns 200g potaotes 100g veggies

– Meal 4 – 50g oats 20g dark choc 20g iso 100g berries

– Meal 5 – 100g fillet steak, 150g potatoes, mixed green veggies

– Meal 6 – 50g oats 20g iso 150g berries 10g almond butter

Instagram: phoebegoodwin1

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

[Phoebe]

I add either tumeric, or just the usual pink salt 🙂

Instagram: phoebegoodwin1

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

[Phoebe]

Hey guys! Happy Easter Sunday!

Another show day for us today! It was a great day! A class win for Nathan’s client in novice and a class win for a bikini posing client!

Went to a gym close by to train but it was closed in bank holiday early closing hours so had to take another rest day!

But tomorrow I will be feeling so refreshed, I am so ready to get back in the gym and get lean again now! ????

Instagram: phoebegoodwin1

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

[Phoebe]

Hey Steven,

I agree with all above, but I have also found with clients that have had this issue we have removed everything that could possibly be causing the issue, and then starting adding back in one food source at a time.

This is also something to consider, so pull out anything with artificial sweeteners, any fruit, dairy etc.

Hope this helps!

Instagram: phoebegoodwin1

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

[Phoebe]

Yes totally agree with Kamara here! If you pop onto Kompak website, they sell pro tan with the exfoliant etc and they also have a guide on home tanning!

Instagram: phoebegoodwin1

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

[Phoebe]

Hey guys!

Rest day for me today and a busy day spent on the road to watch the tbjp nutrition cup. It was only a small show but some great athletes turned up!

I’m super excited for all the busy shows to commence, and see the real competition rather than 1-4 athletes per class.

I then painted the fences on the front, I got it in my head so had to get it finished. The front looks so much cleaner now. 🙂

Instagram: phoebegoodwin1

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