Phoebe
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Hey! I agree with Oscar and don’t see a problem with this neither!
We have to do what fits best with our lifestyle and occupation. As long as you are fuelled and you keep an eye on recovery, this should be absolutely fine 🙂
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For some reason my log didn’t post yesterday! Good job I typed it up in my notes first
Log from 19th September
Hey guys!
2lbs down this morning after yesterdays rest day which I expected. We’ve had a nice shift in body composition and are very much on track to achieving the look we want to take to the Arnold’s.
Busy morning of client work before a great leg session at UF.
Todays session was as follows
Glute kickbacks
45 hyperextension
DB rear foot elevated split squat
B stance DB RDL
Paused hip dominant leg press
Lying leg curl
Rear delt flysMy mum and brother called round to see me later on too which was lovely to have a nice catch up with them both. ❤️
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https://tb-jp.com/collections/nutrition - The highest quality supps on the market
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Hey guys!
Rest day for me today!
0.2lbs increase from yesterday but I should see a nice drop after todays rest day and massage this morning.
CNS has felt battered today, hopefully I’ll wake up feeling more rested as it’s legs again tomorrow 🙈
Feeling leaner, feeling smaller, everything is on track for taking a different look to stage on Sunday!
The days are still very busy at the moment, but it’s not a bad thing as it’s been a very hungry day lol.
Client work, one to one posing clients, 2 new starter set ups ✅
Another busy day tomorrow!
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And prep is over
Unfortunately no placing on Sunday, not much to say other than I was very happy with the look we brought. Weight classes were decided on the day which didn’t play in my favour (ended up being split over and under 80kg).
Very mixed feelings overall with the season. I accomplished what I set out to do which was bring in some legit condition and preserve muscle mass which we certainly did. It would have been nice to walk away with higher placings but we can’t control who turns up at the end of the day so keep reminding myself of that.
Summary of the season:
PCA Manchester Novice: 5th with a British finals invite
FitX Manchester Novice: 3rd place and British finals invite
Fitx Manchester Class 2: No placing
GBO Northeast Over 80kg: No placing
In order to be competitive I just need more size and to do that will take time so we move into offseason and get back to doing the do.
Took yesterday off the diet, ate the foods I’d been craving and ticked those boxes off.
Today I’m on the new plan sent over from Kuba:
PEDs are at 300mg test e pw, 25 proviron ed
Diet – all food is raw
Non Training Day
M1- 100g smoked salmon 2 eggs 100g sourdough bread 150g berries
M2 – 150g chicken 250g potatoes 50g veggies 50 pineapple 50g avocado
M3 – 150g low fat mince 50g gluten free pasta
100g pineapple 100g passata
M4 – 400g low fat yoghurt , 250g berries 30g Cor 10g dark choc
M5 – 150g chicken 2 bagel thins 100g veggies
M6 50g isolate 60g oats 20g dark choc 200g berries
Training day
M1:
100g smoked salmon 2 eggs 100g sourdough bread 150g berries
M2
– 150g grams raw chicken 300g potatoes , 50g avocados 100g green beans veg
M3
175g low fat steak mince 75g rice veg 100g
M5 pre workout meal – 100g cream of rice 40g whey iso 100g berries 20g dark choc
Intra 25 g grams mps max 5 g creatine 10g cyclic dexotrose
Post meal 5 40 g whey iso 100g rice Krispy or cor 100g fruit
M6
400g fat free yoghurt fage
300g g berries 25g almond butter
Output is at 10k steps per day
Also updated my health supplementation with some additional bits and pieces following Kubas advice. Obviously the bro in me would love to wham a load of gear in and do the whole ‘rebound’ thing but that’s not the approach we’re taking and I think that is definitely the best approach long term.
Back to training Friday with a new split to prioritise my upper body which I am looking forward to getting stuck into.
You should be very proud of yourself hamish, you’ve had a great season 🙂
Instagram: phoebegoodwin1
https://tb-jp.com/collections/nutrition - The highest quality supps on the market
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They are all amazing! However my go to has got to be salted caramel!
Second favourite is a toss up between peanut butter cup or chocolate fudge. I quite like mixing a few different flavours together too.Instagram: phoebegoodwin1
https://tb-jp.com/collections/nutrition - The highest quality supps on the market
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She could even run 2.5mg daily for the first two weeks and the reasses and increase to 5mg daily, every individual responds differently.
Keep the cycles shorter to ensure less time exposed to potential side effect.
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
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Iron brew is my go to! I also love the pick n mix, but I’m a fan of mixing two flavours together!
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
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Hey guys! Hope everyone has had a great weekend!
Today was rest day for me. Me and Nathan have been to support our clients in a show today and it was a very successful one. Caught up with lots of people who we haven’t seen for a long time and it was great to see so many athletes present themselves so well!
Tomorrow is leg day, looking forward to it! 7 days out now woohooo!
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
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Yes I would recommend getting your bloods done, go privately for sure. Eval blood analysis are the best!
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
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Hey guys!
Woke up 1.2Lbs down, only another 4-5lbs to go! The plan is to get down to 144lbs before we fill up a touch and take a different look to stage for the Arnold’s!
With the show on Sunday my split has been changed and is as follows.
Saturday – glutes
Sunday – rest
Monday – legs
Tuesday – rest
Wednesday – glutes
Thursday – rest
Friday – glutes
Saturday – rest
Sunday show dayMy glutes was pretty fried today from Thursdays hard leg session but we get it done!
I’ve also had an afternoon of posing clients, all very close to their show dates too!
Todays session went
Ab work
Glute kickbacks
BB hip thrusts
BB RDL
45 hyperextension
Single leg press
Walking lungesWe also have the next show booked too, so Tuesday we get the Eurostar to France, will be me, nath and Jamie. We are a good trio as we are all very similar with a chilled vibe. Which is great!
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
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I would go for all your essentials
Tbjp omega pharma pro
Tbjp vit k2 & d3
Tbjp digest pharma
Tbjp love heart
Tbjp cure-coming
Veggie miteAdditional supps to support performance and physique goals
Creatine
Natural physique
Turkesterone
Performance proteinInstagram: phoebegoodwin1
https://tb-jp.com/collections/nutrition - The highest quality supps on the market
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Hey guys!
So we’ve had a little change in plan, I had a good hard think yesterday and I decided I wanted to take a different look to the Arnold’s. Come in tighter and not so full, so I spoke with kuba and that’s exactly what we are going to do 😃
Bikini is super hard to get right and it’s also a case of what judges you have on the day and also the lineup! But the Arnold’s is going to be a big show so if anything it should work in my favour with their being a big class H and more muscular girls.
So fingers crossed!
Based on that food is now lower. Today was rest day and a very hungry day at that 😂
Todays menu
– Meal 1 – 100g salmon 100g veggies
– Meal 2 – 100g chicken 50g avocado 100g veggies
– Meal 3 – 100g Prawns 100g veggies
– Meal 4 – 50g oats 10g dark choc 20g iso 100g berries
– Meal 5 – 100g prawns , mixed green veggies
– Meal 6 – 50 oats 20g iso 150g berries
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
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This is very person dependent, some find going cold turkey and totally pulling caffeine can make them feel Ill.
Try halving for a few days, then reducing even further for another 4 days.
Then gradually increase back up if needed.
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
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Hey guys!
First leg session back today at UF and it was great to be back there!
Kuba has adjusted my training set up, so no upper body training anymore, just a touch of side delts touch up on certain sessions, but our main focus is alllll the glutes!
Todays session went
Hanging leg raises
Hip thrusts
Front foot elevated stationary lunge
BB RDL
Adductors
Seated hamstring curl
I then had a busy afternoon in the studio with posing clients, a mixture of clients very very close to stage and those in the peak of their improvement season. It really shows that everybody now understands the importance of posing and will be leaving no stone unturned when it comes to their prep, posing is just as important in the improvement season as it is in prep.
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
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Today was my top up day for my upper – I had some really constructive feedback from head judge Jack Sullivan at the British, saying my conditioning / flow / posing was great but I need to fill out my frame, specifically width & thickness in my lats as well as bigger delts. So that’s what we’re doing! Session went as follows:
– Nautilus pull down
– Low row lat focus
– Hammer strength upper back focused row
– Cuff side raises
– Cable front raises superset with DB front raises
– Flat chest press (nautilus today)
– Calves
I had an awesome session, so was super happy & had a great pump. Feeling strong & very positive in and out of the gym which is great! Weight is also not jumping too much, about 4.2kg above stage weight now.
Rest of the day I spent doing some shopping with my Mum, then we went out for a lovely lunch – I had steak and chips which was very welcomed after this morning! Now just ready to watch a film & rest up before hitting legs tomorrow!!xx
Hey April,
This is great to hear you had such constructive feedback. It really sets your mindset up for what you need to do next. Love following your journey and I’m really looking forward to watching you progress and make those improvements 🙂 [/quote]
Hey Phoebe!
It really has helped – both setting up my off-season training more specifically, but I think it also really helped me mentally have something to focus on coming out of prep which I did struggle with a little initially!
Oh Thank you so much – really appreciate you following along & I hope I’ll be able to bring a new package next time I step on stage!! Congrats again on your overall win this weekend🤩👌🏼[/quote]
Having that long term goal helps massively when coming out of a prep.
There is never really a time where the initial post show phase isn’t difficult, especially as a females and our hormones are starting to return to normal range, it can make you feel a little odd. But I’m super glad to hear training and everything is now going well! 🤩
Thankyou so much! ❤️[/quote]
It really does & definitely did for me!
Thank you so much!! Yes post show was definitely difficult, but feeling more human now & loving this phase.
Congratulations on your season so far – looking forward to seeing what’s next for you!💛[/quote]
Thankyou my lovely!Glad to hear you are getting symptoms of you monthly cycle returning as as a female this should be on the top of our priority list with our health markers post show. Body composition is looking great 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