[Corinne]

morning alllll Friday the 26th april

so yesertday marked the 7 months til Christmas mark (hate me if you want but I am not ashamed haha) so I need to plan in the Christmas cake day in the next month or so to allow it to develop for 6 ish months…
anyway on the way home from Manchester

amazing few days – 2 great sessions…yesertday was the beautifully names LEGPULL

I DID

trap bar pulls – NOT on a plate – THIS REALLY ANNOYED ME…THIS WASNT COMPARABLE TO THE BAR IN MJS…IT WAS A TOTALLY DIFF SET UP, HANDLES SUPER LOW, HENCE NOT NEEDING THE PLATE, THE BAR ROLLED FORWARD ONCE LIFTED WHICH WAS TERRIBLE….I WILL NOT BE USING THAT BAR AGAIN!! regardless hit some heavy pulls which was good and jordan was impressed which is so so so rare haha – video on IG for those who want to watch it

trap bar pull into shrug…one – 24 reps this week….boy o boy was it taxing haha

assisted chin – 1 load, 1 PIV – I DONT LIKE ASSISTED CHINS TOO MUCH ACTUALLY BUT THIS FELT SUPER GOOD AS A ONE OFF

single arm row – 1 high rep – THE ANGLE OF THIS MACHINE WASNT QUITE RIGHT FOR ME, COULDNT HIT THE LOWER LAT AS BEST I WANTED BUT AGAIN GOOD SET TO FAILURE

paused pendulum (count of 1,2) – 18 reps

single leg leg press – failure at 19, 2 breaths, failure at 3, 2 breaths, failure at 2 (24 total)
into stretch

standing ham – 1 load, 1 PIV – REALLY NICE MACHINE IN THERE

adductor alternated with abductor – 2 sets of each
stretch

toes press calves – RP
standing calves – 1 DC set

we filmed too with a guy called Jaye, so will be great to see his work, he was lovely too which is always nice – and he was totally ok with the strops that occurred throughout the session haha

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[Corinne]

I actually eat it, I don’t cook in it

but no coconut oil does not lose its value – this is oil dependant – based on their heat tolerance

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[Corinne]

as we said
could be anything!

what are you having at the mo? and what do you like? why are you bored ?

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[Corinne]

fats are fats
if you consume them you count them

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[Corinne]

have anything u like eating!
high carb and low fat for pwo
pre workout – depends on the person, but I like high carb low fat again, something that sits light 🙂

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[Corinne]

thank you @Adam – luckily my mood is stable annually…comp or no comp 🙂 so permanently a bit mean? haha

@Steve – I use, and like Glycomax from Yamamoto – ALA and Berberine based I think are the key ingredients 🙂

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[Corinne]

signs of over training for me are

lack of progress – NOT EVERY SET EVERY SESSION WILL IMPROVE…BUT ON THE WHOLE, STRENGTH SHOULD BE PROGRESSING
not feeling motivated
unusually tired/fatigued (when other variables cant be blamed!)
lack of appetite

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[Corinne]

hey dan

whens the thesis deadline?
I think I asked before but whats the title?

24 weeks out now? where is the comp? I know its Yorkshire!

and how is your back?

I think you are my posterior chain twin haha

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[Corinne]

morning 🙂

rest day today – but off to Manchester

so so so grateful, Jordan has managed to book chris to give me some treatments…my left hammy is being a nuisance – its just perma tight! not affecting training or anything BUT I would like it looked at – ill update you on the verdict …which will be…yeah its tight! haha

food prepped and packed obvs…journey is actually very easy
will hopefully have a mooch about in a park later on – enjoy some sunshine 🙂

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[Corinne]

great PULL session today
its didn’t feel right last time…the exercises and set up didn’t click…I left the session annoyed and underwhelmed SO we went over it and alterd it to the below which felt very right

undergRip HS lat pull down – 1 load, 1 PIV
seated row – 2 load
rack chin – 1 load, 1 PIV
single arm lat row – RP into a partial and an iso
stretch
rear delt row – 2 sets
rev pec dec – RP into a partial and an iso
Stretch
dual arm cable curl – RP into a partial amd an iso
Single arm cable preacher curl – 1 stretch set
stretch

DONE!

5 WEEKS 5 DAYS…I do not feel on track…Jordan reassures me I am 🙂 so that’s that’s 🙂

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[Corinne]

happy Monday 🙂

YES that was super annoying on the live IG…I think it must have just very very busy so struggling a little
we will try again at some point!

leg session was brutal as expected and wanted haha

@Ryan – on the videos you will probably be able to see that we don’t warm up before each exercise

this is an example of what I do….LEG SESSIONS

get in the gym, do a few reps on leg ext, ham curl, abductor – all light to get some blood going
get on kit number 1 – ie leg press – add 1/2 plates, do 4/5 reps, add 1/2 plates, do 3 reps, add 1 plate, do 1 rep etc…keep adding weight doing just 1 rep up until working set.

ie
40kg / side – 5 reps
80kg – 3 reps
120kg – 1 rep
150 kg – 1 rep
180kg – 1 rep
WORK SET = 200kg per side

total warm up of about 5-10 mins.

I then perform my work sets on ham curl
then back to leg press and straight into my set

SO main warm up is just for the main compound exercise of the session – after this my muscles are warm

I may do 1 sub max feeler rep if im trying to gauge the weight for the work set or if I feel I need to be a touch warmer on that specific motion

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[Corinne]

HAPPY EASTER EVERYONE 🙂

anyone got anything nice planned?

I do….a LEG SESSION 🙂

I was hoping to go to my nans today but I don’t have a dog sitter and I cant take them with, so I will go down mid week asap and leave them with my dad. pretty gutted tbh as I would have liked to have gone and had a nice day with them all

live IG tonight with Jordan
so if you have an qs….please ask 🙂

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[Corinne]

hey joel

with your diet do you still structure around a nutrient timing approach or is it totally IIFYM?
looking superb and I think PPL is a good choice 🙂 but try not to hop plans toooo often as that in itself can stump progress 🙂

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[Corinne]

6 weeks out today

diet changes in place (and I will list it all…)

Training day – LEGS
P – 349
F – 40
C – 315
Kcals – 3016

Meal 1 – 61p, 20f
Pre gym – 50p, 55c
Intra – 40p, 50c MPS sustain
Pwo – 60p, 150c –
Meal – 40p, 60c
Pre bed – 58p, 20f –
Night – 40p

Training day – LEGPULL
P – 349
F – 40
C – 365
Kcals – 3216

Meal 1 – 61p, 20f
Pre gym – 50p, 65c
Intra – 40p, 60c- MPS sustain
Pwo – 60p, 170c –
Meal – 40p, 70c
Pre bed – 58p, 20f
Night – 40p –

Training day – PUSH & PULL
P – 349
F – 40
C – 250
Kcals – 2756

Meal 1 – 61p, 20f
Pre gym – 50p, 50c –
Intra – 40p, 40c – MPS sustain
Pwo – 60p, 110c
Meal – 40p, 50c
Pre bed – 58p, 20f
Night – 40p

Rest day
P – 319
F – 40
C – 160
Kcals – 2276

Meal 1 – 61p, 20f
Meal 2 – 40p, 40
Meal 3- 40p, 40c
Meal 4 – 40p, 40c
Meal 5 – 40p, 40c
Pre bed – 58p, 20f
Night – 40p –

trainedbyjp@hotmail.co.uk |
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[Corinne]

Vanilla Ice and myself are infact very similar… haha

@Clare – FINE…if only we all had a Keith haha

@Kippy – I need to go back…. that’s the perfect sunshine drink…and this is the perfect icey novel to accompany

trainedbyjp@hotmail.co.uk |
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