[Corinne]

busy busy weekend

GREAT but busy….30th bday party for one of my best pals on the Saturday night…drove home after as it was then the christening on sunday and had to be at my mums by 8.30am sunday!

anyway…I survived and had the best time…I really am very lucky to have the friends and family I have

TODAY….training

High inc DB – 30kg x 15…25kg x 17 – DAM HIGH REP DB PRESS IS HORRIBLE
Shoulder press machine – 2 sets, 15,16
Dips for tricep – RP 4 points bodyweight
side raise machine – RP 4 points
tricep cuff pushdowns – 2 sets higher rep…then 3rd set into narrow press up to failure, knees down to failure – NASTY BUT BEAUTIFUL
Lying cuff side raise = RP 3 points
DB preacher curl – 2 sets
STRETCH
Seated hamstring curl – RP 4 points
Leg press – 3 heavy sets
Leg extension superset with weight leg raises – 2 sets
STRETCH
Adductor – RP 4 points
Calves on the hack squat – 3 sets heavy

feeling strong, looking chunky

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[Corinne]

morning all
I’m in Essex 🙂

where my heart lies haha

sent my video to Stefan this morning – all good…growing 🙂

so from rest day about 300 kcals were taken out
this was from meal 2 – carbs from 80 – 60c
and pre bed – fats of 20g taken out

into training day
intra carbs increased by 30g
pre gum – increase by 10
and pwo – increase by 20

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[Corinne]

Josue – I really really do list my changes….,you always ask this question hahah
it has been the same for just a little over 2 months
as Stefan says…yesterday he made some changes

mad rush this morning as I’m travelling down to Essex

but I will post it up later 🙂

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[Corinne]

also – bare in mind that these measures are not SUPER reliable…
so as long as in real life the markers are positive – I really wouldn’t worry 🙂

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[Corinne]

hey louis

natural or assisted, a calorie deficit will always lead to a reduction in strength to some degree

15lb in juts 4 weeks seems like a lot of weight – so perhaps you have been a little too aggressive with the deficit?

if you have lost a little bit of strength I wouldn’t worry too much and I would continue on the tidy up phase – HOWEVER if performance is very poor and you are now at risk of losing tissue, then you need to switch focus

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[Corinne]

full body does work well at a more beginner / intermediate level
if you have to train 3 days per week I think its an excellent idea for the best frequency

just ensure all body parts are effectively

of course TOO much compound work with just 1 day rest between may be tough to recover from so again, ensure you have thought this out carefully too

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[Corinne]

I like that movement but not as a rest pause – straight sets I like a lot 🙂

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[Corinne]

so that session turned into something extreme lol it was brilliant

Deadlift – usually I do 3 sets of 10..last dead session I did 150kg 3 by 10….we trained legs Monday, so I knew this would impact deads….I wanted to do a 10, an 8 an 6….co I fancy getting strong on this agin
160kg x 10
162.5kg x 8
165kg x 4 – officially smashed by this point so stopped at 4 so as not to do any grindy reps..annoyed as I wanted 6 BUT very happy with them on the whole

SLDL BB paused – 3 sets – 115 x 10….120 x 10…122.5 x 12
Neutral grip pulldown – RP SET
Upper back machine row – RP – but didn’t like this as – I couldn’t get a full contraction on tthe subsequent sets, so counted it as one set and 2 more straight sets – will stick to that format
SS of – cuff rear delts & smith shrug – 2 sets
bicep machine – 2 sets
Lying hamstring – RP with 4 failures, 20 reps on the first
Leg extension – RP with 4 failures,18 reps on the first
Sissy squat in the smith – DROP SET TO TOTAL FAILURE…16 reps on the first – I have no idea on the latter haha
Leg raise – BW – 2 sets
DC calves on the leg press – 3 sets

I think I might feel that one tomorrow….!
I best be bloody growing haha

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[Corinne]

it was..i think the official scientific term for what im feeling right now is
‘WTF just happened?’

🙂

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[Corinne]

morning all

gym again today for me – will update the session later 🙂

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[Corinne]

hey

the upper lower set up is definitely still a favourite of mine….but I would add more volume to the workouts

lots missing from this plan

biceps
abs
rear delts
shoulders

there isn’t enough work per muscle group here

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[Corinne]

sorry stephennn 🙂

they turned out well youll all be pleased to no haha

and thanks kip and THANK YOU for the spot and the video help…I knew he wouldn’t be able to balance it hahah

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[Corinne]

which are you currently using darius?

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[Corinne]

have you actually removed all exercises that irritate the issue?
you say you have changed the training – but did this actually help?

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[Corinne]

literally do what makes you happy

if you are UNHAPPY when your training suffers from going then out…then reduce going out or make sure its not before a training day

if you are UNHAPPY when you miss a social event as you feel obliged to train…then you should train a little less and ensure you do get to enjoy the social

REMEMBER TOO – then you can go out and still be strict to your diet….I never miss an event! can always eat to your macros, or maybe not drink at a party etc no need to suffer

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