[Phoebe]

Hey guys,

This morning I had my bloods done then it was upper today 🙂

Todays session

SA cuff laterals

Shoulder press

SA pull down

SA row

Rear delt pull down

OH tricep extension

Preacher curl

This afternoon a new starter call and lots of house work 😄

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[Phoebe]

I would split and take 3am, 3pm

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[Phoebe]

I would pick one type and try this first, see how you get on with it. If it affects your digestions, rule this type out. Work through process of elimination

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[Phoebe]

You could also add in Nordic curls. However personally I would run lying hamstring curl in both sessions working at different rep ranges, you can always use set intensifiers if needed and recovery allows too

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[Phoebe]

Hey guys,

Rest day for me today, usual dog walk and cardio before some one to one posing clients

This afternoon I have been to see my mum, she is recovering so well from her op, will be 2 weeks tomorrow 🙏🏼

This evening I have been to Pole class, wow it was a tough class 😅

This evening a call with a new started before getting sorted for busy day tomorrow 🙂

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

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[Phoebe]

Hey guys,

Usual client work and dog walk this morning before meeting my friend Emma for coffee and lower where I did her session today

Todays session went

Hyper

SL press

Seated ham curl

Pendulum

Adductors

Rear delt fly

Cable curl

This evening some one to one and Skype posing clients before boxing some client programming off and chilling with the dogs 🙂

Instagram: phoebegoodwin1

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

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[Phoebe]

I agree with the guys above here, focus on good form and ROM and add in a variety of rep ranges across the two sessions

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[Phoebe]

Hey guys,

Busy day today, client check ins, new starter set ups and client call

Dog walks and some house work this evening.

My training days changed slightly this week which has worked out quite nicely to take take as an extra rest day then back to it tomorrow 🙂

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[Phoebe]

Hey, I would take full rest, if you have access to a bath, try and soak in hot bath

Increasing calories will depend on where you are at in your diet and how low they me be. You could opt for resting but eating training day food and that is also if appetite allows for it

Increase your vit c and water too

Hope you feel better soon

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

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[Phoebe]

Hey guys,

Nice Sunday for us, some one to one posing clients cancelled so I used the time to clean the house before going to pick up my niece.

We then went to Nando’s with Nathan and enjoyed some food. Trip to Tesco’s before coming home to washing and relaxing with Nathan and the dogs 🙂

Chilled day

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[Phoebe]

Hey! For many this doesn’t happen and distrupt sleep, however I know hilly has had a client that it does. So I’d advice to take am or am & pre workout.

But also ensure you have a good sleep routine and sleep supplementation such as dream sleep to help with this

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[Phoebe]

Hey, I agree with the guys above here. This is the time to focus on recovery as much as possible, I would be looking to swap to HIIT x2 a week and LISS 20mins x2

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[Phoebe]

Hey guys,

We had a great time watching sonny federa last night, was soo good!

We had to check out the hotel for 11 so we had a steady drive home this afternoon.

I’ve for a busy day tomorrow so this evening will be chilling with Nathan and the dogs 🙂

Instagram: phoebegoodwin1

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

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[Phoebe]

Hey buddy,

There will be no difference is swapping to leg presses around in the sessions as you will still be doing equal work on the single leg presses.

I personally like starting with a seated leg curl or lying ham curl then move onto your compound movements.

The best volume is what you can recover from. Start with 1-2 working sets on your compounds and 2-3 isolations exercises as your MEV and then adjust volume where needed.

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[Phoebe]

Hey,

You could opt for chicken thighs over breast for cost effective, but obviously ensure you account for the fats
Eggs
Frozen fish is cheap
And just shop around for your meats if you aren’t able to bulk buy

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