[Corinne]

morning

officially into the 13 week out mark…plus 6 days….plus another 6 days for Omaha (aka the pop tart challenge day!) haha

off to Essex today

will update you alllll later – safe to say I am party pooped….hellllloooo extra curcumin 🙂

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[Corinne]

not even the same name…..ouch….lol

@Matt milford – everyone is different, so as mentioned alter the weight as you need to within the parameters and you will find your strength range 🙂

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[Corinne]

incline DBs – I don’t suggest going up to 12-15
get to the heavier and feel the weight, if its just for 3/4 🙂

pursuit of happiness is a wonderful film!

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[Corinne]

thanks Jordan – DITTO 🙂

fab session

PUSH – XTREME

cable delts – 2 sets
high inc smith – ON IG – 40 KG / SIDE X 8….45KG / SIDE FOR 4,5….never been that strong before
HS shoulder press – 2 sets
narrow press – 1 set, 1 double rp set
pec dec – 1 set, 1 double rp set
side raise machine – 2 sets, 1 double rp set OVER THE MOON HERE, THESE WERE ACTUALLY NOT TOTALLT PATHETIC!
z BAR front raise – 2 sets
single arm tri pushdown with the rope – 1 set, 1 double rp set
abs and calves – 3 sets of each

now rest day tomorrow and shimmy down to my home town….then pull on Monday

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[Corinne]

at first when things are different with a new plan, it will be very hard to adjust, more so mentally BUT trust it and stick to it and then you can see what happens

What about something like the below…

Instead of a feeler set before each move, do an activation exercise to start the session

2 sets on each – id do 8-12 then up the weight and go for a 6-8

Monday – Push Shoulder
Cuff crucifix – 2 sets of 12 sub max
Seated db press
Incline DB press
Dips
Pec dec or fly – 1 set of 15-20
Tri rope extention – 2 sets 12-15
Seated db lat riase – 2 sets 12-15
Front raise – 1 set 15-20
Abs – 3 sets

Tuesday – Pull ( thickness focused)
Lat activator – cable Mid back row – 2 sets of 12 sub max
chest supported DB row
Underhand lat pull
Chest supported T bar row
seated cable row
Trap bar Shrug
Rear delts – 2 sets 12-15 reps
Seated db curl
Leg press calf peaks (straight leg) – 3 sets

Wednesday – REST

Thursday – Legs
Lying ham curl – 1 set of 12 sub max, 1 set 8-10 reps
Leg press
Hack squat / machine squat
Leg extension – 2 sets of 12-15
RDL
Glute bridge
45 degree Hyper – 1 body weight set
Single leg ham curl – 1 set of 15

Friday – push/ chest
Pec dec / fly – 2 sets of 12 sub max
Flat DB
Incline BB bench
Flat machine chest press
Tri bar push down – 2 sets 10-12
Seated DB lat raise – 2 sets 10-12
Abs – 3 set

Saturday – Back (width focus)
Pullover machine – 2 sets of 12 sub max
Wide chin
Deadlift
Underhand lat pull down
Assisted chin – 1 set 15 reps
Mid back machine row – 2 sets of 10 – 12
wrist collars reverse fly cable – 2 sets of 12-15
BB curl – 3 sets
Leg press Calf peaks – 3 sets

Sunday – REST

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[Corinne]

I haven’t found raw veg to upset my stomach – I think this is very dependant on the individual

each day I eat
carrot, cucumber, celery, lettuce, tomatoes and brussel sprouts all raw/uncooked

I do this because I LIKE them mostly…salad is a good option for easy prep

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[Corinne]

* Corinne

do you need activation for every set? or will this take away from the max load?

load builds muscle and strength ultimately

legs…I would personally still train more often…just because a body part is good, doesn’t mean they can be better right? plus you could use the leg session to loaded stiff legs etc which will help to create erector density

im just probing and questioning for thoughts and discussion btw, I don’t think youre right / wrong 🙂

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[Corinne]

MORNINGGGGG troopers

Saturday – 14 weeks out…98 days til Toronto Pro…15 weeks…105 days til Omaha Pro

I have PUSH today….remember when Jordan momentarily altered my training plan? yeh well I re arranged seeing a VERY pregnant friend from the saturday to the sunday to account for the change in rest/training day…then he switched back but we had already changed the plan! so tomorrow I am seeing her…hence today having to train

no biggy as there is no cross over with legs and push

I just PREFER to rest after legs

will be in xtreme today as MJS has short opening hours on a Saturday and I don’t like to train out of hours as I just think that’s a bit rude to do it too often…!

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[Corinne]

I don’t think there is any danger of me skipping leg day haha 🙂

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[Corinne]

if only I was exaggerating @Adam haha

next time im sure ill be cool as a cucumber …maybe 😉

RIGHT …leggieee sessss

it was a good one – im legit feeling akin to a whole host of root vegetables right now lol

lying ham – 2 sets
single leg ext – 1 set
HS leg press – 2 sets….ON IG…I was happy…150kg per side x 11….up it to 175 kg per side x 8 – WAS FEELING OVER ZEALOUS WHICH PAID OFF
BB sissy – 1 set, 1 DRP set
glute bridge smith – 1 set, 1 DRP set
single leg HS press – 1 set
GHR – 1 set BW
single leg seated ham – 1 set , 1 DRP set
adductor – 1 set , 1 DRP set
leg raises – 10kg x 3 sets
bicep curl cable – 3 sets
calves – 3 sets

just about to ATTEMPT to walk the pups….wish me luck

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[Corinne]

hey
we are here to help, but cant actually provide a full prep haha

hard to critique your physique as there are only 2 pics of you torso

as a blanket rule…if you are lean then push on for more size…then tidy up…then repeat…then target a show

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[Corinne]

hey
legs only once per week?

TF – to failure?

whats the reason for the sub max set on everything?

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[Corinne]

then defo don’t do them – I don’t!
its pointless

what about a RDL on the smith?

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[Corinne]

I actually favour rest pauses when looking to extend a set as I find my form and the stress I can create is a little better

or just a standard higher rep set

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[Corinne]

hey mark

I would say an upper lower split would be best allowing for the most frequency and progress over time

I think 2 sets, 1 heavier 1 lighter is a great general rule – ie 5-8; 10-13.

I also think adding some higher rep sets is advantageous to stimulate growth through that stimulus too

have a look on our blogs / the videos to see how we utilise diff rep schemes within 1 session 🙂

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