[Corinne]

hey matt sorry to hear this

well – probably a very obvious answer….don’t train hamstrings…if you can train quads, then that’s great, and just leave out the hammy exercises…but this week I would run the plan but omit anything at all that causes issue….so just your push pull sessions and be careful with pull. use just machine contractions no compounds that involve legs

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[Corinne]

I disagree – I would reduce BF – doesn’t need to be aggressive either…of you took 6 weeks to drop 8-9lbs that would be amazing…then stop before performance started to slide or you even felt that you were tired

then add food and you will rebound very nicely

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[Corinne]

WEIGHT – 153.8

up a little as predicted

CHEST AND BICEPS today – was the best chest session in a while
we altered the set up slightly…with less metabolic work….time to get veryyyy strong again 🙂

flat lying HS chest press – 2 sets
high incline chest press – 2 sets
high incline shoulder press – 2 sets
dip, chest focussed – 2 sets
DB incline fly – 1 set — 1 triple drop set

DB preacher – 3 sets
bicep machine – 1 triple drop set

rear delts – 1 set – 1 triple
side raises – 1 set – 1 triple

abs – 3 sets

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[Corinne]

REST DAY TODAY

weight dropped back to 153.2
we will see what it is tomorrow…usually increases after a rest day now..so will update Stefan tomorrow

hopefully will get the test kit tomorrow too so will do that and send it off 🙂

we are planning seminars 🙂
first one booked in for 22nd April

will be the first time I’m actually doing a chunk of it, which is cool 🙂

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[Corinne]

thanks dean
yes I use the twice a day caps – but ill check the dosages 🙂

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[Corinne]

sarah – sounds good 🙂

WEIGHT – 154.2LBS

heaviest ive been yet 🙂

HAMMY session today, which was filmed

I did my banded eccentric deads
130kg x 10…132.5kg x 10…133.5kgs x 10
so was very pleased with this

seated ham
lying ham
high and wide leg press
leg extension
adductor
abductor
calves

was a really session – rest day tomorrow which I cant wait for…im not setting and alarm and I’m getting a lie in 🙂 sunday treats for me haha

oooo I was going to mention…we have a LIMITED amount of hoodies (literally about 4) and t shirts – womens fit t shirts too….so if anyone wants anything please email

TRAINEDBYJP@HOTMAIL.CO.UK

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[Corinne]

dark choc and cherry is an amazingggg combo 🙂

would be a challenge to keep the fats down – but ill give that a go when Jordan is back on the muffins haha

WEIGHT – 153.6lb

up a little after my high rest day – good news

SHOULDERS&ARMS today – good session…me and Jordan, no filming just head down and got some good numbers

BLOODS
so my thyroid was low…
currently using
25mcg t3 per day
50mcg t4 per day – I added this last time when t4 came back low…this at the time put me back at the bottom of the range

Stefan has advised I stop all t3…and use 100mcgs t4 per day…then re test in 3 weeks..this is to see if I am producing enough t3 on my own without the exogenous use…to see if my conversion of t4 to t3 is functioning well – we will see 🙂

other bloods were good…the test level was unusually high…I am 8 weeks post supps now so this is not expected at all…so much so that I have ordered another test as I genuinely think this is an inaccurate reading

will update of course 🙂

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[Corinne]

ben I HATEEEE squatting – can u coach me? then maybe I might be a less shit powerlifter?

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[Corinne]

rest day today
weight – 153.2

actually dropped a little from yesterday – but il be up again tomorrow as rest day food is super high!

so knackered this morning so actually grabbed a lie in!
usual day – work, Tesco, eating…sorry I’m not that exciting haha

training tomorrow
SHOULDERS&ARMS
so will update

will update Stefan tomorrow too so will relay anything I need to for you all 🙂

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[Corinne]

Gerry – if you are having issues then yes I think it worthy to look into the causes
the test in my experience seem to flag up a lot of foods…which aren’t necessarily intolerances….so it may be worth investigating yourself…try to cut out cetin foods and identify if things improve or not.,..then re introduce them – a process of elimination really 🙂

and thank you – sit t 20lbs up and I’m sure you will be gaining good muscle
I need to get weight up to do the same 🙂

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[Corinne]

in which case – it is likely to be ‘false hunger’

you have effectively been ‘starved’ for a long period so now you are starting to feed your body again it is releasing high levels of ghrelin (the hormone that tells you you are hungry!) as a survival mechanism so it can feed and store the energy incase you put it back into starvation

yes – increase kcals as you have done but don’t be excessive…as this will just lead to fat gain…eat lots of veg with all meals and eat more protein for satiety

hunger should settle very soon

hope that helps 🙂

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[Corinne]

I have never had a bad experience with them
the tests fail when the blood clots or if this isn’t enough blood in the tube…things can get damaged in transit unfortunately

phlebotomy is a complex science

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[Corinne]

have you just come out of a deficit phase?

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[Corinne]

new HIGH today 🙂
153.6

41 weeks and 3 days out…

I am usually up a good lb after leg day…not only as its the second training day in a row….but likely as I’m super inflamed with muscle damage haha

so today was LATS
always feel pretty tired when it comes to Wednesday and the 3rd consecutive training day…BUT the session was very good – felt a great connection with all exercises…we took out any triple drop sets today and was perfect to do just straight sets of solid contractions – nice lot of loading

still haven’t had the bloods back.it should be tomorrow I guess!

tomorrow is a rest day…so I plan a lie in..then its check in weekend so a ton of work too

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[Corinne]

deam – can you or should you not just rest the day after your night shifts?
I wouldn’t want to sacrifice a session !

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