[Corinne]

@Paul – whats your situation? comp prep? are you lean? are you doing this on a rest or gym day? whats your current intake?

very hard to help / suggest without a little info 🙂

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[Corinne]

@Adam – thanks for joining the blog 🙂

have you followed much of my preps in the past? not asking to be a nob haha just curious so I know what you know!

no cardio – I haven’t used cardio in a prep for a very long time BUT I do think I will this prep as I am so much fatter

usually I can diet on higher carbs too…but again this prep was very different…I don’t foresee me making another caloric adjustment for a good 4 weeks…so we will see how this prep unfolds 🙂

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[Corinne]

slight alterations – ive gone to 335c on the mon&fri session

@jdh – great news 🙂

@johnathan – no , I actually prefer higher protein, its only 40 -50 per meal, then a few around the workout are higher – I don’t have any issues with eating full stop..so im grateful for that 🙂

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[Corinne]

so its sunday today
just had some treatment with dan, which I have massively missed over the last week or so…as life has just got the in the way!

1 more week, well 6 days…then I re introduce.

ive made some diet changes too. a small amount of carbs back in on rest days and kcals down

rest day
p – 280
f – 90
c – 60

Monday&friday sessions
p – 345
f – 48
c – 320

Wednesday&saturday sessions
p – 345
f – 48
c – 360

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[Corinne]

hey niall

well firstly there is no right or wrong….how long as youre sessions taking?
is your current goal to drop body fat?

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[Corinne]

@fbrown – let me know how it goes 🙂

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[Corinne]

flattery will get you everywhere haha – thank you 🙂

but if we forget the numbers….the problem is that you aren’t gaining size…so having a meal of just 120kcal is probably not a great option right?

I would add to these meals
meal 3 – add 50c and 10f
meal 4 – add 20f

intra could also be higher in my opinon…may 50c….so we have added 70c….550c total

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[Corinne]

hey

may I ask why you have 2 pro veg meals?

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[Corinne]

@jdh – honestly its a pleasure..i hope its at least a little bit useful! 🙂

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[Corinne]

@jdh

Below are my thoughts…of course this is just personal preference/suggestion
Second rotation I haven’t annotated as it will be the same comments

Week 1
Push + quads 1
1 Crucifix cable laterals RP, 3 failure points, first failure 12-15
2 High incline rev band smith RP, 3 failure points, first failure 12-15 – I PREFER THIS AS 2 STRAIGHT SETS
3 Lying HS press 3×12-15 – DON’T NEED 3 IN MY OPINION
4 Assisted dip 2×12-15 – ID DO 1 , THEN 1 DOUBLE DROP
chest stretch
5 Lying cuff lateral 3×12-15
shoulder stretch
6 Tricep overhead rope 2×12-15
tricep stretch
7 Calf press on leg press 1×6-9, 1×9-12, 1×12-15, double drop set 3
calf stretch
8 leg extension 2×12-15, double drop set 2
9 Rev band leg press 2×12-15
10 Smith sissy squat 2×12-15
Quad stretch
11 Machine crunch 3×15-20

Hams + back 1
1 Lying leg curl RP, 3 failure points, first failure 12-15
2 Banded bb SLDL 8, 10, 12
3 Glute bridge 3×12-15 – ID DO 2 SETS THEN 1 DOUBLE DROP AS THIS IS HORRIBLE 
Ham stretch
4 Standing calf RP, 3 failure points, first failure 12-15
5 Seated calf raise RP, 3 failure points, first failure 12-15 – MAYBE ONE OF THE CALF MOVES AS STRAIGHT SETS
calf stretch
6 Lat pulldown (close grip) 6-9, 10-12, 13-15, double drop set 3 – ID DO 1 SET THEN 1 DOUBLE DROP, NOT SURE 3 AND DROP IS NEEDED
7 Machine row 6-9, 10-12, 13-15, double drop set 3 – SAME AS ABOVE
8 Assisted chin RP, 3 failure points, first failure 12-15 – ID DO THIS FIRST
Lat stretch
9 Neutral grip reverse pec deck 3×12-15
10 Preacher curl RP, 3 failure points, first failure 12-15
11 Incline cable curl RP, 3 failure points, first failure 12-15
bicep stretch

Push + quads 2
1 Banded chest press RP, 3 failure points, first failure 12-15
2 Flat db press 1×6-9, 1×9-12, 1×12-15
3 Cybex shoulder press 2×12-15
4 Pec deck RP, 3 failure points, first failure 12-15
chest stretch
5 Crucifix cable lateral 3×12-15 – MAYBE A 4 POINT RP? AND AS THE FIRST MOVE IF SHOUDLERS ARE A WEAK POINT.
shoulder stretch
6 Straight bar pushdown 1×7-9, 10-12, 13-15
tricep stretch
8 Single leg leg extension 2×12-15
9 narrow stance hack squat 4×15-20
quad stretch
10 Leg raise 3 sets to failure
11 Seated calf 1×7-9, 10-12, 13-15
calf stretch

Ham + back 2
1 Seated ham curl 1×7-9, 10-12, 13-15 – ID JUST DO 2 SETS
2 Db sldl 8, 10, 12
3 Glute hyper 3×12-15
ham stretch
BIT OVER KILL ON THE BACK VOLUME FOR ME, I WOULDN’T DROP ALL 3 SETS AND I THINK 2 SETS MAY BE BETTER THAN 3 AND A DROP
4 Assisted chin 6-9, 10-12, 13-15, double drop set 3
5 Upper back row 6-9, 10-12, 13-15, double drop set 3
6 Machine pullover 6-9, 10-12, 13-15, double drop set 3 – THIS ONE MAYBE JUST 1 HIGHER REP DROP SET?
7A Db shrug 3×12-15
7B High cable r delt 3×12-15
lat stretch
8 Incline cable curl RP, 3 failure points, first failure 12-15
bicep stretch

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[Corinne]

we don’t have hoodies @Dawid – sorry! good luck for the comp 🙂

@Joseph – yes all have been sent… I sent them all recorded delivery on Tuesday…give it a few more days, if nothing arrives email and we can give u the tracking reference 🙂

trainedbyjp@hotmail.co.uk |
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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[Corinne]

the clothing arrived today 🙂

nobody knows yet..this is serious DL info!

email to trainedbyjp@hotmail.co.uk

we have
caps
t shirts
vest
ladies shorts
mens shorts

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[Corinne]

could it be that you can improve your exercise selection or form on these movements?
those areas should be hit sufficiently with a PPL – so maybe need to re think the structure of those?

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[Corinne]

@JohnG – im used to it lol

and thank you….I predict MUCH bigger but I do want to be leaner…like legit Roman Fritz NO FAT kinda situation

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[Corinne]

@jdh – sure thing 🙂
@johnathan – great 🙂
@sam – only adding to my thread when you want something….hmmm lol ill keep that in mind… 😉
the kit DID arrive today….I haven’t sorted through….but Jordan no doubt will announce what we have later today or tomorrow I guess

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