[Phoebe]

I agree with all of the above 🙂 you could also add in or alternate your foot stance on leg press to high and wide so you are targeting the adductors. 🙂

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[Phoebe]

Hi guys!

I hope everyone is having a great December so far. I am so thankful to Jordan & Corinne for this opportunity to be apart of the TrainedByJP team, to be able to share my journey with you all and help answer any of your questions.

I am a competitive ifbb bikini amateur athlete, with the main goal of becoming a bikini pro, to then move onto being competitive in the bikini pro ranks.

I competed in my first ever bodybuilding show in 2017 which was Nabba England in toned figure. I competed with Nabba and PCA for a few years in toned figure before switching over to ifbb/npc as a bikini athlete. I have been coached by Kuba since December 2019 and I’m excited for where he can take me as an athlete.

This season I competed in 2bros Graftism Grand Prix regional qualifier where I placed 2nd.

Norway pro qualifier 5th.

Arnold’s UK classic 2nd.

Then finished the season with Fitparade in Budapest taking 2nd.

My season came to an end and then I went into a 6weeks health phase. Full blood work is always done post competition preps which I will post below.

I am now 7 weeks post show and very happy with the progress I have made already in my hamstrings and glutes.

Kuba was happy with my check in pictures this week, but I have just been to London for a long weekend with my boyfriend (Nathan Styles), so we are pulling back with food this week to mitigate the extra calories consumed ensuring I don’t get too fluffy.

See my current check in pictures below ?

Any questions please don’t hesitate to ask.

Let’s go ❤️??[/quote]
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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]

Good afternoon everyone,
Up a little earlier than usually this morning, 4am instead of 5am to get everything in ?
Stepper, steps, posing and vacuums. Then off for an early make up appointment to get ready for Kuba and megs wedding.
What an amazing day it’s been so far! Megs looked absolutely beautiful and it’s great to share such a special day with them.
No training for me today or tomorrow as I moved my rest day around because of the wedding. Just the usual cardio and steps 🙂

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]

Nautilus glute drive is my favourite!

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]

Hi Clark,

As long as your pre workout meal is digested that is perfect to me. Depending whether I am in prep or off season and the quantity of food I am eating depends how long I need for my food to digest.

I also agree with Clare. I like to split my carb drink and my EAA’s into 2 separate drinks, have my carb intra through the entire session usually finishing before the last exercise then my EAA’s in 1 hit around half way through or 60 mins into the session to ensure I have trigged MPS multiple times during the day at regular spaced intervals 🙂

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 John, every booster may react differently to each individual. Take each day as it comes and see how you feel. If no symptoms or unwell feeling occur and it’s a training day, then I would 100% be training 🙂

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! Hope everyone’s had a great Friday! ?
Busy day today! Stepper, posing, abs abs vacuums. Client work, client updates and then leg day at ultraflex Rotherham.
Today was legs 1 of my rotation the session went like
Hip thrusts
Hip dominant smith machine squat
SL press
Leg extension
Lying leg curl
SL hyper extension superset with adductors.
I always start my sessions with a 5min walk, mobility

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]

Hi guys! Today started with stepper & vacuums with nath. Then had an early nail appointment, rocking the Christmas festive nails 🙂
Client work, walked arnie, nipped to Sainsburys to pick up some fresh bits, then pre workout. Today I tried the new eggnog whey iso with salted caramel COR, I think this is my favourite combo so far!
Today I had my first upper session in 2 weeks due to starting my rest when last weeks upper should of been. Great session all around. ?
Any questions please don’t hesitate to ask 🙂

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]

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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]

Hi John! I agree with Clare, but also other things to consider is fatigue management? How is your sleep? Has your body weight stalled due to an accumulation of fatigue. If your calories are low and your output is high (this is without knowing any information on your caloric intake / expenditure), you may benefit from having a short rest before you push on again. In this rest period you will find you drop some fatigue and inflammation, then your body is ready to push on again. 🙂

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[Phoebe]

IMO Increased time on stretching for recovery & flexibility is never a waste of time. However if you don’t have the time to add this in separately, as long as you are performing all your mobility, activation and stretches pre & post training this will reduce your risk of injury and improve your overall performance in the gym.

Instagram: phoebegoodwin1

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

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[Phoebe]

Hi Frederico, I agree with Kamara, or in this session you could adapt a different foot position on your leg press to bias the adductors over the quads.

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[Phoebe]

Hey Sawyer,

I agree with both Nathan and Sasan. Depending on how quickly you recovery post surgery, will depend on how quickly you may be able to add lower body exercises in.

As well as doing your rehabilitation daily and as many times as needed, it may be a possibility that after a few weeks your physio wants you do start adding lower body exercises in to start strengthening the muscles.

In this case you could tag quad iso exercises on the end of your push sessions and hamstring iso exercises on the end of your pull session until you are able to add in any compound work. You may want to then switch up your split and add back in a separate lower day. Wishing you all the best on your surgery.

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]

Hi guys!

Today started with cardio and check ins.
I also went back to the gym and trained legs session 3 with a touch up of delts on the end.
I was mindful that I am still not 100% so some exercises I worked with a weight where I would manage the top end of my rep ranges rather than pushing for any PB’s.
I’ve also been working through some new client set ups too.
Feels great to be back in the gym training 🙂

Any questions please don’t hesitate to ask 🙂

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]

Hi John,
I love to sit and eat my pre workout meals whilst watching a podcast or a training video on YouTube. This helps me get in the zone after doing client work. I then drive to the gym with some good music on. Followed by sitting down for 10mins before I start to write out my session in my log book and drink my pre workout. I find that this is my pre training routine that helps to get me in the zone before I train. 🙂

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