[Corinne]

John – thanks – yes I train as hard as I can…although I hate being called ‘beast’… 😉
in what way ‘going hard on my elbows’? of course I don’t mind the questions at all, I just want to answer it properly 🙂

Ciaran – nothing hugely different….tracking with the usual factors, weight, look, training, appetite, energy

I think the biggest change is the view on food – I have NEVER eaten carbs to this extent and set up – every meal on rest and gym days contains carbs…my rest day food is SO high in comparison to ever before….so thats something I would have been afraid to do

in comp prep, during the load he really pays attention to BS levels….something I didn’t measure before

we have also experimented a little with the thyroid supplements, if I was just prepping myself I would have just remained at 25 t3 per day…so its great to learn from Stefan and be lead by someone who is very decisive, confident and focussed on the goal – left to my own devises, I get lost and don’t think long term…and therefore have always massively hindered my progress

Rebecca….why thank youuuuuuu 🙂 haha

WEIGHT – 159.2lb

TODAY SESSION – LEGS

perfect session

Seated Ham curl – 3 sets
Banded leg press – 2 sets
Lower back back – 2 sets
Single leg split squat on the smith – 3 sets
Leg extensions – 1 set, 1 TD set
Prone ham curl – 1 set, 1 TD set
Adductor – 1 QD set heavier than Saturdays session
Abductor – 1 QD set heavier than Saturdays session
Toe press – 2 sets, 1 TD set

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[Corinne]

I already hit 160 on Saturday 🙂

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[Corinne]

hey david

hope you feel better soon! are you using any health supps?

also whats your goal with diet and training at the moment?

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[Corinne]

WEIGHT – 159.8lbs

PUSH session today – a repeat of one we did a few weeks ago so had numbers to progress and of course did 🙂
Sas trained with us again today which is always cool

wide hs press – 2 sets
high inc DB – 2 sets
high inc HS press – 2 sets
chest focussed dip machine – 2 sets
cable fly – 2 sets
stretch
seated DB bicep – 3 sets
bicep machine – 1 TD set
stretch
rev pec dec – 1 set, 1 TD set
side raise machine – 1 set, 1 TD set
abs – 3 sets

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[Corinne]

but to pinch your own skin folds are you gaining fat?
as I don’t trust percentage readings too be honest

also the app will over estimate your macros and kcals by quite a chunk…I use pen and paper….I really dislike apps
that’s why I thought if you wanted to write out ur diet I could have a look at the structure etc etc

and also what is ur activity per day?

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[Corinne]

and also…are you definitely on 6500? how are you calculating this? if you want to outline your diet maybe we can help too 🙂

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[Corinne]

can I just ask…..how lean are you?

there is no point upping food if you simply pushing yourself into excess fat gain

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[Corinne]

WEIGHT = 159.2lb

down this morning and its a rest day

usual Tesco and work will resume!

my weight will likely be up again tomorrow as per usual

my body KNOWS about the deadlifts haha 🙂

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[Corinne]

I train with Jordan so we have exactly the same plan – and I note any differences

DD – double drop
TD – triple drop
QD – quad drop

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[Corinne]

great session again

our friend is down – a lot of you probably know him – Peter Hill – great guy…hes competing this year, and he is a PHENOMENAL nutritionist and coach…he works with eating disorders in the NHS too, so his knowledge and experience is really niche and very valuable

Deadlifts – 3 sets – shooting for 140 for 2 sets of 10 …I did…140kg x 10…140kg x 10… 142.5kg x 11
Assisted chin – 2 sets
Seated Ham – 2 sets
single leg lying ham – 2 sets
weighted hypers – 2 sets, 1 DD set
Wide and high leg press – 2 sets, 1 TD set
Leg extensions – 1 QD set
adductor – 1 QD set
abductor – 1 QD set
Standing calf – 2 sets, 1 DD set

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[Corinne]

oo and
WEIGHT – 159.6

I will hit the 160s tomorrow

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[Corinne]

VERY good session today
strength was through the roof 🙂

Hammer strength plate loaded shoulder press – 2 sets
vertical DB shoulder press – 2 sets

NEW MOVE – Incline football bar press – 2 sets .weird and wonderful..much like a spoto press so I hope this will pass over to my bench when the time comes too
Dip machine – 2 sets
Standing side raises with the cuffs – 3 sets
Dual rope push downs – 3 sets
rev pec dec – 3 higher rep sets
side raise machine – 2 sets, 1 TD set
single arm HS bicep curl machine – 1 QD set
Rope crunch 2 sets, 1 TD set

and tomorrow….I am conventional deadlifting 🙂

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[Corinne]

hi all 🙂

WEIGHT – 159.2

back to training tomorrow…im not ready for it lol

Ciaran – 160 was the first target yes, but the goal posts move as we go
my rest day is a surplus actually so I am typically heavier after a rest day – Stefan doesn’t use these as control days..as the only thing I need to control right now Is getting big and strong!!

Stefan is wonderful – I wouldn’t do this if I didn’t enjoy it…its not even a process for me its just my life lol ..the comp is 37 weeks away so everything is structured to hit this date looking my best

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[Corinne]

monitoring strength and BF is definitely key

as weight is sometimes meaningless….setting weight goals can be very detrimental – as it may lead to just unnecessary fat gain which could eventually be a detriment to your training capacity

but you mention regulating this so that’s perfect 🙂

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[Corinne]

if you are targeting glutes…then maybe try a different exercise 🙂
glute pull through
45 degree hyper
glute extension
abductor

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