[Corinne]

morning all 🙂
rest day today
which is weird….as I have got used to 3 on …BUT great
my niece is getting christened this weekend and I’m making the cake!

so that’s my task for today…baking 🙂

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[Corinne]

I LOVED FT…so I think it would fit you well 🙂

and thank you…im deeeeep into offseason so I’m pleased i have actually put some size on hahah
I haven’t weighed myslef for a couple of weeks, but I would think I’m about 170lb – so a good 25lb over stage weight..obviously fat but im sure a few lbs of new muscle are there!

i have to speak to myself in gym because jordan is usually on his phone or trying to recover! lol

MONDAYS SESSION:

High incline DB press – 2 sets, 17,15
shoulder press machine – 2 sets, 15,17
Body weight Dip RP 4 failures
Machine side raise RP 4 failures
Cuff tricep pushdown – 3 sets, 13,14,19
Standing cuff side raise – 1 set
DB Preacher curl – 2 sets, 12, 8
STRETCH
Seated Hamstring curl – RP 4 failures
Leg press – 3 sets, heavy
Leg extension superset with weighted leg raises – heavy
Adductor RP 4 failures
Calf raise on the hack – 3 heavy sets

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[Corinne]

I would do FT
you wont regret it!!

its similar in that we are training full body in each session but with different rep ranges and volume

we don’t have MR days

we haven’t run a full week on it yet so we tend to alter as we go to ensure its perfect – its so hard to explain our brains when it comes to training haha
but we will be explaining more so as we go and work it out for ourselves 🙂

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[Corinne]

THE INTERNET IS BACCCCCCK

I am going to have to be very calm and mature when I call the complaints team at sky… 🙂

so
UPDATES

we have changed the training plan – I’m sure Jordan has mentioned this

so fixed day – Monday / Wednesday / Friday / Saturday

we have increased the frequency on legs – its like a hybrid FT plan

I don’t know how this will affect my diet – I’m going to speak to Stefan about that – as I want to be starting prep later on in the best situation possible

strength is well and truly on the up – all good my end

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[Corinne]

hey Adrian

look at adding some more adapagens along side ashwaganda – I think these are superior to Phosphatidyl Serine

curcumin for me is a daily staple anyway

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[Corinne]

thank you Christian 🙂

I worked it out….im about 5472hours out lol

I’m dying to compete to be honest – and I’m really nervous….but I’m not being my own down fall again

bored of being average
bored of losing

🙂

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[Corinne]

I think all macros are vital in a diet – health, performance, recovery, satiety…

I would always structure macros with carbs focused more so around training as I find this is best and the physiology makes sense to do this from a fuel utilisation perspective

all other meal should be a mix of carbs fats and proteins…usually with stable protein and one dominant macros (fat or carb) … in my opinion,

I hope that helps 🙂

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[Corinne]

GREAT leg session today
im feeling strong and I like it ! 🙂

was just me and Jordan today

seated hamstring curl – 3 sets
leg press – 4 sets – WAS MENT TO MEA 3 BUT IT FELT GOOD SO I UPPED WEIGHT AGAIN AND ENDED ON A 6 REP SET
Sissy squat in smith – 2 sets, last set into BW
Leg extension superset with hanging weighted leg raises – 2 sets
then we repeated this but with a TD on the leg extension and DD on the leg raises – TOTALLY MASHED QUADS AND HIPS
stretch
Lying hamstring curl – 1 set 1 TD set
Adductor 4 point rest pause
Abductor 4 point rest pause
Calf raises on the hack – 2 sets, 1 DD set

felt so accurate today – I want my legs back….9 more weeks on – I want to be holding the most mass on my frame that I ever have by the end of this phase 🙂

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[Corinne]

do you mean an isocaloric in the sense of regular mixed meals or in the sense of IIFYM and eating at uneven times and massively uneven kcals in meals ?

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[Corinne]

totally depends on your training split
your daily activity
and the goal of the off season

typically I favour 1 training day diet and 1 rest day diet

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[Corinne]

the number is irrelevant
all you need is a slight surplus to be more anabolic

typically the bigger you are the more you require as a baseline for maintenance – but not always the case

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[Corinne]

what do you mean by ‘traditional’?

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[Corinne]

just got back from the gym…eating pwo as I type

todays session – PUSH

for me – massively focussing on upper chest as this is an area that MUST develop – flat variations are not high priority right now hence the exercise selection

HS high incline press – 2 sets
high inc DB – 2 sets
shoulder press machine – 2 sets
dips (tricep focus) – 2 sets
Fly on the pec dec – 2 sets
stretch
DB preacher curl – 2 sets
single arm cable curl – 1 set, 1 DD set
stretch
side raise machine – 1 set, 1 TD set
rev pec dec – 1 set, 1 TD set
stretch
ropse crunch – 3 sets

felt good and strong – all numbers up 🙂

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[Corinne]

Hamish – this is more common than you may think

have a look at
‘squat_university’ on Instagram

this will be SO helpful 🙂

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[Corinne]

I’m going to be there 🙂

as jordans bodyguard of course 🙂

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tb-jp.com/collections/nutrition - highest quality supplements on the market.