[Phoebe]

Happy Friday everyone!
Super busy morning today doing work, followed by a great leg session.
Today was the first time doing this rotation.
Although it my more ‘proper’ leg session it is still very glute focused 🙂
Todays session went

Prime Seated leg curl 8-10, 10-12, 15-20

smith machine squat 1 x 12-15

Hammer strength leg press
1 x 8-10 banded 2 second hold in stretch here
1 x 10-12 no band no hold constant tension perfect eccentrics

walking lunge 2 sets of 15-20 ( each leg)

Banded hip thrust machine 1 x 8-10, 2x 15-20

adductor 1 x 8-10, 1 x 10-12 2 point rest pause

I enjoyed todays session, now I am looking forward to getting strong with each exercise ?

Rest day for me tomorrow! Looking forward to a chilled afternoon 🙂

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[Phoebe]

Hello everyone, today was upper 2 day today. 🙂

Work, dog walk, cardio, the usual done ✅

First time with this session, I think I will take another session for me to get into my groove.

I have just started assistance this week, which will be my first improvement season with kuba on assistance. So looking forward to that kicking in 🙂

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[Phoebe]

Hey Jeniher,

This questions that you are asking is very person dependent.
Some trainers may find that starting with a pec fly or a lying cuffed lateral raise helps to ensure they are fully warm and ready for there compound lift. Whereas others may find it takes away from the lift.
You are always going to be weaker in certain lifts depending on where abouts the exercise is in the session, but if you are sticking with the same programme for X amount of weeks, you should still be able to see progression with where about the exercise is.

I personally would go with whatever feels the best and whatever needs prioritising the most 🙂

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[Phoebe]

Hey Sam, from looking at your current set up, I would look at potentially altering your split to something that would allow for recovery, particularly around your weakest body part.

If set training days work best with your lifestyle you could still ensure this works for you.

But without knowing your goal and assessing your current physique it won’t be an honest answer. For myself 6 sessions in a row would be far too taxing and I know my physique more than likely won’t recover and therefore won’t be adding little if any tissue.

If legs and arms are both a weak point for you I would look at potentially adding hamstrings into your pull session.

There are so many splits you could do, potentially
push / pull / legs / rest / push & arms / pull & hamstrings / rest

Focus on your form, technique, working hard and recovery 🙂

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[Phoebe]

Have you tried communicating with your coach and relaying this feedback to them?

I do know a few coaches that do take over just nutrition & training, so I’m sure there will be a different coach who is right for you if they aren’t happy for you to have any input on training so you can find the love and enjoyment back again 🙂

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[Phoebe]

Hey Drew, I agree with Oscar & Keira, but definitely look at planning an upper/lower/full body if this works better for if the days are consecutive 🙂

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[Phoebe]

Hey guys! Rest day for me today, body very much needed the rest day ?
Busy productive morning of work and a lovely long dog walk down the canal. Then an afternoon of mini golf with megs, jayde & kuba. Safe to say I am not so great at mini golf ? but it was fun! I think a longer course and I may have lost interest.
Looking forward to upper tomorrow at ultraflex 🙂

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[Phoebe]

Hey guys!
Busy day today, really good, lots of work done!
Then it was my first glute session on my new training split. I was expecting to wake up very tight and sore from the dance class yesterday but surprisingly I wasn’t!
So todays session went very well!

Glutes 1
– Glute mead kick back 1 x 15-20 2 second hold at the top, 1 x 12-15RP

– banded around hip barbell RDL 2 x 10-12

– single leg press 2 x 10-15 2 sec hold

– smith machine reverse lunge 1 x 8-10, 1 x 15-20

– glute drive 2 x 15-20 2sec hold

– adductor 2 x 15-20 2RP

Very happy with todays session, looking forward to getting every set perfect ??

Instagram: phoebegoodwin1

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[Phoebe]

Hey! I hope you manage to get this sorted! Definitely what Kamara, hilly and riz have suggested. Definitely stick with food choices that digest well 🙂

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[Phoebe]

Local butchers by far the best meat ? sainsbury’s or Morrisons for our fish!

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[Phoebe]

Hey Aaron, I would always weight your food out raw and uncooked. This way is far more accurate, you know your macros are precise 🙂
You can bulk cook and weight your food out raw, then once cooked weigh again and divide into how many portions you need

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[Phoebe]

Hey guys! Nice busy day for me today!
Client check ins this morning then today was upper as my split has now changed to upper/lower rest.

I had a fantastic session, really like the look of my new set up 🙂 Todays session was

Atlantis shoulder press 1 x 8-10, 1 x 10-12

single arm nautilus machine row 2 x 8-10

dumbell laterals 3 x 10-15

reverse pec dec 2 x 10-12

prime pull down upper back bias setting 3 both sets 2 x 10-12

lying cuffed lateral 1 x 8-10, 1 x 10-12, 1 x 15-20

I then met two of my friends for a birthday surprise, which was a heels dance class. Which was hard! I haven’t danced in a few years, and especially not high heels. But we love a challenge and it was so much fun! I am going to be aching tomorrow though!

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[Phoebe]

Hey guys! Rest day for me today! A lovely but busy day.
Nice walk and coffee with friends, seeing family, food prep, work and then I went on a mission taking all Christmas decorations down, cleaning and actually some DIY too! I would say I am the better one at DIY in our household lol 🙂

Instagram: phoebegoodwin1

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[Phoebe]

Agree with Max! Please don’t delay wearing the cpap, Nathan didn’t stick with his for over a year and in that year his sleep and recovery was really suffering. It took a close friend to witness his sleep apnea to have a conversation with him about wearing it from that point on. He now never sleeps without it and has been getting the best sleeps he has ever had.

🙂

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[Phoebe]

Fantastic points made by Darren, Clare and Oscar! Managing your volume is key towards the end of your prep.

I would also look at sleep management too (I know it is hard on the last end of prep and very much will take a hit)

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