[Corinne]

good session in terms of strength and progress – but felt pretty underwhelmed if im honest…im just tired and feeling a little bit ‘meh’

o well – we crack on

high in HS press – 2 sets
inc bb – 2 sets
shoulder press – 2 sets
cable fly – 4 point RP
Machine lateral – DC style RP
Lying cuff side raises – DC style RP into 1 drop
tricep pushdown – 3 sets
single arm bicep curl – 1 set, 1 single drop set

Leg press calf raise – 2 sets

Leg press – 4 sets
sissy smith – 1 set
leg extension – 1 TD set

Adductor superset with weighted leg lift –
Leg press calf raise – 2 more sets

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[Corinne]

‘bump’ after just 17 hours? lol – we best stop sleeping haha

look on the ingredients…interesting there is ‘hydrolyzed whey protein concentrate’ in there…its either isolate or concentrate as far as I am aware.

but if you like it – use it 🙂

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[Corinne]

it was from the ‘coffee dispensary’ behind house of cavendish…you should go!

hmm maybe 2019 I should look into this….prep or no prep im always up for baking haha nothing healthy of course…id be selling tiffins 🙂

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[Corinne]

thursdayyyyyyy

feel like dolly parton…only with much longer hours haha

popped into town as Jordan wanted a sun bed….recruited my mum…we had a wonder and a coffee…I had this amazing drink…’coffee soda’…tonic water, espresso and a squish of lime

DELICIOUSSSSS

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[Corinne]

hey ellis
so 9 weeks out now?

are you feeling happy with the changes so far?

what are you basing your high days round? performance? look?

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[Corinne]

hey taylor

so you are doing 2 on 1 off…I that push pull, rest, legs?

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[Corinne]

where is your protein?!
I have no idea about you or your body etc etc…but based on the fact you want to add kcals…I would try the below
I list everything as raw weight

meal 1 – 40g pro from whey, 10g evoo, 40g of cashew nuts
meal 2 – 200g 12% fat salmon, 100g rice
meal 3 – 50g pro from whey, 10g evoo, 20g cashews, 40g sultanas
meal 4 – 1 bagel, 4 chicken heck sausages, mixed salad
pre – 50g pro from whey, 100g baby rice, 100g berries/fruit, 10g coconut oil
intra – 50g peptopro, 60g vitargo
pwo meal – 100g chicken, 65g rice 20g pro from whey, 100g cereal

would that work?

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[Corinne]

that was back in 2015 I think after I had competed

yep…people do assume that assistance is the magic answer…ive actually seen it to be far more detrimental than beneficial in some cases

pleasure to share the workings of my inner mind haha

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[Corinne]

yep – a little

did u watch the video?

https://www.trainedbyjp.com/reverse-dieting/

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[Corinne]

no it wasn’t physically hard at all – I am very resilient on both ends of the spectrum I think

I always say I wish I was a 212….I think I would be a great short male BB….I can eat and grow and get in condition haha

people seem to forget ive been there done that and got a wardrobe full of t shirts (so they say) haha

I apply my experiences to my coaching…there are few thoughts/feelings/mistakes etc that I haven’t had or made myself, so I can relate to most people in some way.

only thing I don’t have direct experience of is high drug use…but then I have lived that through Jordan

so im really grateful for this weird and mostly wonderful journey so far….there have been just as many downs as there has been ups …probably more actually! so its nice for others to realise that and see that this hasn’t been an easy path.

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[Corinne]

the quality of sausages etc isn’t great and may actually cause gut issues if you are used to eating clean

can you list out your typical diet? might be able to make some suggestions to bump kcals 🙂

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[Corinne]

there is a video on this too..so worth a watch 🙂

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[Corinne]

ive been much heavier before actually – believe it or not I pushed up to about 190lbs a few years back
I will push weight again when I go for my 550kg PL total…I wont be monitoring weight at all then..itll be the lifts im tracking…but for WPD I wont NEED to do this I very much doubt

strength increased on all exercises – nothing better or worst than others tbh …weight really does move weight…and training was more accurate and tailored too

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[Corinne]

there isn’t a rule to this….I prefer carbs pre workout
I use ground rice, fruit (apple, pear, papaya) whey, and 10g coconut oil to slow it all down and because I like it 🙂

try a few things and see what fits for you 🙂

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[Corinne]

thanks Ruby 🙂
I genuinely wont be pushing up this much ever again…im confident I can grow and stay leaner
but this has been my one and only necessary fat season hahaha and I hope it pays off 🙂

TRAINING DAY

shoulder press machine – 2 set
high inc smith press – 2 sets – MIGHT SWAP THIS OUT NEXT SESSION
high inc DB pree – 2 sets
Banded dips – 2 set….1 set BW….1 set assisted – FELT GOOD SO WE DID A LITTLE MORE
cable fly – 4 point RP
Side raise machine – 3 sets
cuff pushdown – 2 sets – LESS AS WE DO AN EXTRA DIP
lying cuff side raises – 3 sets
Leaning DB curl dual arm – 1 DC style RP
dual cable curl – 1 DC style RP

Smith squat – 4 sets…aiming for 12 on each but I got 20 on set one…so of course upped the weight – all time PBS on this – 4th set was 80kg each side x 10 reps
DB split lunge – 2 sets
leg extension single leg – 2 sets
adductor superset with decline crunch – 3 sets
seated calf – 3 sets

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