[Corinne]

lol 🙂

for me – volume is decent, few things I would alter, more back is needed too I think…and I would re order a little …i wouldn’t lower load In the first session if you are running 2 on and the second day is lower…as this will trash your cns and cause fast…see below and let me know what you think 🙂

incline bench press- x2
machine shoulder
RATHER A SIDE RAISE HERE THAN AN UPRIGHT ROW
Skull
pushdown – higher rep set
Cable fly- 20-25reps SS
Stretch
Wide grip chins- x2
chest suoported upper back row
single arm lat row
Stretch back
abs

Workout 1B
Incline DB Curls- MR
Reverse Cable Curls- 15-20reps SS
Bicep stretch
Seated leg curl- RP set
V Squat- x2
Seated Leg Press x2 heavy as possible
SLDL – 2 sets of 10-12 ish
Lying Curl- 20-25reps
Leg extensions- 1 higher rep set
Quad & Hamstring stretch
Standing calf raise- x2
stretch

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[Corinne]

hey jimmy

defo get it looked at

if its actual PAIN – then you have an injury….if you didn’t directly hurt it, you may have a little bit of tendonitis in the area or something like that which will be making it hard to pinpoint as there is no impact injury as such

as you have been progressing its likely that you have caused some damage just by increasing the load, maybe before your body was fully ready for it…don’t suffer….see a physio, or professional and I would rest the area to avoid pain

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[Corinne]

hey tiaan

I do both loading and higher rep sets for all body parts

biceps I don’t like to go lower than around 8 – as I find execution becomes poor with too much weight and also is doesn’t feel too safe

triceps – you can definitely load these! narrow press or a dips for example…or skull crushers if your elbows are in good health

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[Corinne]

best to ask all of us not just JP….? haha

is this in the order that you will run the exercises?

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[Corinne]

I’m only kidding really 🙂

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[Corinne]

hey all
rest day here today

so thought id list my diet – its the same…but people ask a lot and obviously don’t just look back haha

each meal is about 30p
Carbs are just shy of 400 – split evenly
fat are about 55 direct – meal 1, 3 and in the night, trace in other meals too

meal 1 – eggs and egg whites, cucumber and sauerkraut….oats, some fruit, nut butter – greens shake –
meal 2 – prawns, veg, rice cakes and sweet potato
meal 3 – whey, some fruit, coconut oil and ground rice
meal 4 – steak, prawns, egg whites, white potato, pasta, veg
pre bed – whey/casein, rice flakes, some fruit
in the night – whey, nut butter

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[Corinne]

* CORINNE 😉

its really hard to say…as it depends on your and your needs etc

as you are coming from zero….maybe go for 30p 30c intra as thats a moderate addition – then work from there?

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[Corinne]

I only have 5 meals 🙂

just depends on you and what you favour..5 or 6 or 7 …totally doesn’t matter in my opinion as long as your not cramming them in 🙂

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[Corinne]

* CORINNE

just saying 😉

No need to alter macros if you are changing…as Jack says, when you stall then re think the totals.

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[Corinne]

maybe your just bored of the meals?

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[Corinne]

* why not who

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[Corinne]

I’m not sure what the question is here…who would u carb up? whats the thinking?

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[Corinne]

hey jack
which research is this? can you point me to the paper?

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[Corinne]

hey

food rotation and variety is really important – you could use rice or pasta instead – these also have next to nothing in terms of trace macros

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[Corinne]

how much protein do you usually have during training?

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