[Phoebe]

Google maps may be very helpful here! Sorry I can’t be any help!

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

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[Phoebe]

Yes, some more information on your injury would be helpful for us. Have you been doing any rehab at all?

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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

[Phoebe]

Hey guys! Busy busy day for me today!
Posing clients, then an Sunday club collab with other athletes speaking about all things prep

Then a great session at UF. Session went as follows.

Glute kickbacks
Lying leg curl
BB RDL
Front foot elevated split squat
Leg press glutes bias
Hyperextensions.

Tomorrow is check in day so we will see what the boss says

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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

[Phoebe]

I totally agree with Clare here.

If it isn’t possible to consume a meal throughout the timings you are at work, you could opt for a shake option with jp whey, jp cream of rice blended in a shake with water.

IMO meal timings play a huge role in performance and recovery. So if possible I would try and increase the amount of times you are eating throughout the day.

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,

Upper 2 day for me today!

Was the first time on this rotation, I did move the order around a little as wanted to do join in a few exercises with megs.

Lying cuffed laterals
Single arm DB row
Single arm pull down
Single arm cuff laterals
Rear delt row

I actually accidentally missed off crucifix laterals at the end! Silly me I didn’t write my plan down properly at the start of my session! So will tag them onto tomorrow after hams & glutes!

Did some posing after training with a posing client who was in the studio practicing, and watched megs practice her routine, it is looking super fluid and the switch up of shots used suit her physique so much better. Which just shows how important it is to alter your poses as your physique develops.

Today I have also vlogged for my YouTube

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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

[Phoebe]

Hey Guys

Hope you’re ok!

A great session today with Push – I re set all my lifts around 5 weeks ago and now the strength is really firing again but looks and feels a lot better this time – no elbow pain again just firing in my delts and chest.

Did some post workout posing with @phoebegoodwin today and was super great to have her have a little look at it after a couple weeks going alone. I’m really hammering it and feel it’s getting much much better.

Tomorrow is a rest day have a team MK meeting, in person check in + a little meet up with my best friend Ashton

You looked fabulous! So excited for your next time on stage! ????

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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

[Phoebe]

I totally agree with the guys above here. Try and keep down what you can, stay very well hydrated and add in electrolytes to replenish any electrolytes lost during the illness.

Once you are managing to keep food in I would increase kcals to at least maintenance to help with the recovery process and ensure you are fully recovered.

Hope you feel better soon!

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 totally agree with the guys above here. Try and keep down what you can, stay very well hydrated and add in electrolytes to replenish any electrolytes lost during the illness.
Once you are managing to keep food in I would increase kcals to at least maintenance to help with the recovery process and ensure you are fully recovered.

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 Friday! Rest day for me today! Another really productive one. Nathan likes to take my car when I don’t need it but it forces me to stay at home and get lots done rather than making plans with friends or family.

Prep day 5

Upper rotation 2 tomorrow and a weekend full of plans!

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!

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