After Gaining Weight: How Has My Training Changed? (My New “All In” Split)

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▹IG‣ @stephanie_buttermore
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Workout starts @3:52
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▹ REFERENCES
‣Body Composition Changes in Weight Loss: Strategies and Supplementation for Maintaining Lean Body Mass, a Brief Review. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6315740/
‣Muscle memory and a new cellular model for muscle atrophy and hypertrophy.
https://jeb.biologists.org/content/219/2/235.long
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🏋FULL WORKOUT 🏋
▹Warm up on treadmill 5-10 min
▹Dynamic warm up: Leg swings
▹Pause Barbell Hip Thrusts
3 Warm up sets, 2 working sets, 12 reps, RPE 9
▹Dumbbell Round Back 45 Degree Hyper
1 Warm up set, 2 working sets, 20 reps, RPE 9
▹Knee Banded Leg Press
0 Warm up, 2 working sets, 15 reps, RPE 7
▹Kettlebell Swings
0 Warm up, 2 working, 30 reps, RPE 7
▹Swiss Ball Curls
0 Warm up, 2 working, 12 reps, RPE 7
▹Superset: Cable Kickback/Cable Abduction
0 Warm up, 2 working, 15/10 reps, RPE 7
▹Standing Calf Raises
1 Warm up, 2 working, 10 reps, RPE 8
▹Machine Crunch
0 Warm up, 2 working, 20 reps, RPE 8
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*Recommended Videos*
▹I’M GOING ALL IN▹https://youtu.be/DotlyWhBhak
▹I Ate 5,000 Calories Every Day For A Month▹ https://youtu.be/CxLvcaxb5Fw
▹ALL IN AFTERMATH (4 Months All In)▹ https://youtu.be/QfmHGRLyUnY
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PROGRAMS▹
🏋️‍♀️Beginner to Intermediate 🏋️‍♀️
Women’s Foundation Program
📒https://www.stephaniebuttermore.com/womens-foundation-program

🏋️‍♀️Intermediate to Advanced Lifters🏋️‍♀️
Women’s Specialization Program
▹https://www.stephaniebuttermore.com/womens-specialization-program
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🔬🧬Portion of all proceeds donated to the Cancer Research Institute
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SUPPLEMENTS I USE▹
https://pescience.com/
Discount: STEPH

SCALE I USE▹
▹ Body Analyzer 60% off code [sbuttermore] link: http://vpwow.com/sbuttermore
TRACKS:
✔Weight
✔% Body Fat
✔Muscle Mass
✔Bone Density
✔Water Weight
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MUSIC ▹
‣Epidemic Sound
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CONTACT ME ▹
PROGRAM QUESTIONS: stephaniebuttermore@gmail.com
BUSINESS ONLY EMAIL: sbuttermore25@gmail.com
(I DO NOT DO SPONSORED VIDEOS SO DON’T EMAIL ME IF THAT”S WHAT YOU WANT!!!)
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FAQs ▹

1.What is your ethnicity?
‣ Mom is Thai and Dad is Canadian..Eh?
2. How tall are you?
‣ 5’4″(and a half 🙃)
3. How old are you?
‣ 29
3. What are you researching?
‣ Watch my PhD Day in the life video ▹ http://bit.ly/dayasaphd
4. Is Jeff my boyfriend?
‣ Duh
5. Is that your real hair?
‣ Yes
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AYOOO!! My name is Stephanie Buttermore and in a few words I am a fitness enthusiast but a scientist at heart!

Just obtained my Ph.D. in pathology and cell biology with a research focus on the molecular mechanisms that drive ovarian cancer progression. Hope you stick around! xoxo
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FTC: This video is NOT sponsored. Some links might be affiliate links where I make a small commission but it does not cost you anything.