[Phoebe]

Hi Vinicius, I know a-lot of individuals that prefer a hamstring isolation exercise before a hip hinge to ensure their hamstrings are fired up.

Your hamstrings would be pre exhausted going into the hip hinge which could affect performance. IMO I would start with your 1 isolation exercise before your deadlifts and if you feel like it takes away from the exercise like Oscar said, revert back to starting with your deadlifts.

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[Phoebe]

Hi Derek, this is very person dependent and depends on what you can recover from.
You could use both of those suggestions on different rotations, and then you can alter volume or exercise selection.

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[Phoebe]

Hey guys, this morning was check in day. I am happy with my current look atm, but I’m excited what I will look like in another 4 months time.

Here is my current set up

Training day

– meal 1 – 2 whole 2 egg whites 100g veggies of choice
70g COR 100g berries
20g dark choc 20g nut butter

– meal 2 – 100g low fat beef mince 50g rice, 100g veggies/salad of choice

– Meal 3 – 120g prawns & 200g rice 150g veggies

– Meal 4 100g cor 150g frozen fruit mix 30g iso 20g dark choc

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

– Meal 5 – 100g cor or cereal 30g iso 100g fruit

– Meal 6 – 80g oats & 10g whey, 20g dark choc 200g yoghurt yogurt 150g berries

* Rest day nutrition

– Meal 1 – 80g smoked salmon 30g avocado 1 egg 60g sourdough bread

– Meal 2 – 100g chicken 40g avacoro 100g pineapple 50g rice

– Meal 3 – 100g Salmon 2 bagel thins 40h lightest Philadelphia , 150g mixed veggies or salad

– Meal 4 – 30g cor 30g oats mix 20g dark choc 30g iso 100g berries

– Meal 5 – 100g fillet steak, 150g potatoes, mixed green veggies
Bread of choice ( 20 carb )

– Meal 6 – 60g oats 30g iso 150g berries 30g almond butter

TD – 3275
226p
437c
66f

RD – 2614
196p
274c
81f

Ancillaries
20mg telmesartan am
100mcg T4 am
500mg metformin before last meal
2iu GH pre bed

Currently 1/2 off plan meals a week 🙂

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[Phoebe]

Hey Craig! I agree with Clare here, but if you could, try and get to bed a little earlier to allow a little longer wake time (if this is possible) This would allow a bigger window so you could increase your carbs in your pre workout meal and allow longer for 🙂

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[Phoebe]

Another very busy day for me socialising! I’ll be ready for Christmas where I have no plans 🙂 Early start always to get cardio & steps in before the day starts, then a long train journey to meet my friends. Unfortunately the show we was supposed to be watching got cancelled so we switched the show for sushi and shopping. I hope everyone has had a great Sunday! Excited for leg day tomorrow! ??

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[Phoebe]

I do think a fit bit is fairly accurate, but like any tracking device they all have their errors. They are much more accurate than phones for sure, and it will keep you accountable to hitting a step target 🙂

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[Phoebe]

Busy Saturday for me today 🙂
Lots of laptop stuff this morning as we have had new check in sheets etc for our coaching clients so are currently transferring everyone over.
Today was also leg day, I love this session too! There is going to be some changes to exercise selection in my training plan next week for less quad, more hams, glutes, adductors and upper. My volume is also going to be increasing too, so once all these changes are made I will post a full breakdown of my current training set up.
Then I went out for a lovely meal with my friends. Two nights in a row off out with friends, love friends time.

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[Phoebe]

Like kuba and hilly state, try pinning in the morning or different time of day and see if the same issue occurs.

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[Phoebe]

Happy Friday!
Great but busy day! Usual cardio and steps with arnie this morning, followed by a busy morning of check ins.
Today I trained upper and it was a great session, PB’s all around!
Todays session went

machine lateral raise 2 x 15-20

machine shoulder press neutral grip w x 8-10, 1 x 12-15

under hand cable pull down 2 x 12-15

single arm dy 1 x 8-10,1 x 12-15

dip machine 1 x 10-12, 1 x 12-15
seated calf raise super set leg raise 2 x 15-20

Great session all around 🙂

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[Phoebe]

I agree with both of the above 🙂 IMO ppl split is perfect for the majority of individuals. The reason for choosing your training split shouldn’t be because you aren’t very strong, but should have emphasise on your weaker body parts.

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[Phoebe]

Happy Thursday guys,
It was rest day today, much needed at that! I always try and plan something on rest day to break my day up. Today was usual morning routine, client work, then a facial and a coffee in town with nath. I’ve also managed to box off most of my Christmas wrapping! Which feels so great to be organised, usually I am a Christmas Eve wrapper. Not this year 🙂

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[Phoebe]

Hi Michele, I find that getting up that extra bit earlier in a gaining phase to get my cardio in before meal 1 and still be able to fit my meals in 2-3 hours apart works perfectly for me. But as long as your food is digested and the cardio gets competed it doesn’t really matter when you do it. I personally keep it away from training too. 🙂

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[Phoebe]

phoebegoodwin1

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[Phoebe]

I agree with all of the above 🙂 I don’t think I’d be recommending to have a blended tuna shake like I know many have in the past. So do what is optimal for you and your lifestyle. 🙂

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[Phoebe]

Hey guys,
Great day today ? cardio, steps etc, client work then today I trained legs with a posing client.
The session went

1- Barbell hip thrusts 2 sets 15-20 1 muscle round 6×4 using same load to failure

front foot elavated smith machine split squat 2 x 15-20

High & wide leg press 2 x 15-20

glute mead kick back 3 x 15-20

B stance dumbell rdl 2 x 10-12 , 1 x 12-15

reverse pec dec 2 x 10-12, 1 x 15-20+2RP

Todays session was tough! My adductors and glutes felt so full. Next leg session is not until Saturday so an extra day to recover 🙂

Then abit of Xmas shopping whilst I waited for nath to finish training 🙂

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