[Kerry]

Training day for me today! Was a good oneeee!!

Glute max kick back

2x 12-15

Smith machine hip thrust

2x 10-12

Glute med kick back

2×10-12

Abductor

2x 12-15

Single arm seated lat pull down

2×12-15

Rear delt cable row

3×12-15

Machine lateral raise

2×10-12

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

Oats and cor doesn’t do it for me so your on your own there haha Marc does this however!!

COR is definitely something I miss on my diet plan!! Can’t wait for it to be back once we’ve finished dieting!

Soooo many ways to cook it, check out alison’s IG she always posts it made in a way that looks insane some little air fried ball things 😂😂

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

Rest day for me today!

Client work
Steps
Vaccums
Check in
Meal 1
Work
Nap
Meal 2
Work
25mins cardio
Home to eat meal 3
Work
Steps
Accountant call (boring)
And do the rest of the day with food & a podcast!

New low today 55.3kg, but not been to the bathroom since Saturday so was surprised infact to see a new low, we’re now aiming for low/mid 54s.. 3 weeks 5 days to go!!!

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

Agree here, I have 10g per day and I’m 56kg.. I actually found I responded better on a higher amount.. when we dropped it I noticed it impacted the pumps I had in the gym..

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

Training day for me today!!

Glute med kickbacks
3x 10-12

Hip thrusts
1x 10-12
1x 12-15

Glute max kickbacks
3x 10-12

Abductor
3×10-12

Rear delt rows
2x 12-15

Machine side laterals
2×12-15

Cardio was added in today 25mins daily 🤩 I’m happy about this, Meg gave me the option of more steps or cardio, cardio is a win, love a bit of cardio on prep it finally feels like prep LOL (4 weeks out)

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

It’s not bad at all, if she has ankle mobility issues could she not just do a primer / warm up at the start and keep her actual calf work till right at the end to give her glutes the focus

I do like a kick back variation in all sessions for an isolated glute exercise doesn’t need to be at the start but a nice way to end

I suspect the smith squat is glute dom?

And leg press glute focus ?

And split squat glute bias stance ?

How about having her split as

Glutes

Upper

Rest

Glutes

Upper

Lower

So you can make specific glutes only session to give it priority whilst not ignoring whole

Leg and having a day dedicated solely to that if her goal is still to develop them as a whole

Hi Meg, thank you very much for the answer
Unfortunately, she only has Monday, Tuesday, Thursday and Friday available to train
Leg press is glute bias
Smith squat is quad bias
Bulgarian split squat is glute bias
Where would you insert the glute isolation? [/quote]
Personally I wouldn’t recommend training glutes back to back days.. as she wouldn’t have much time at all to recover.. are these definitely the only days she can train?

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

Rest day for me today!
Shot our clothing range this morning,
Client work,
Steps,
And hopefully a pretty chilled rest of the day!! 🤝

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

We use Adelphi, and actually found we had better results than when we used the genx..

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

Training day for me today at ultra flex derby.. mixed my session up a little as I’m spoilt for choice here 🙂

Had a new low this am, 55.6kg, the lightest before this was 55,9kg.. so we’re heading in the right direction!

Megs happy, she wants to see me in the low 54s, with 4 weeks to go we got this!! 🤝

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

Rest day for me today, just the usual, steps, client work, vacuums, posing, stretching an online posing client, and that’s about all before early night this evening :).. not much else to report 🙈

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

Hi both 🙂

My original background was football, then powerlifting, now my main focus is running 🙂

Close to my best shape now, but carrying a lot of extra un-needed mass, to trying to de-size best I can! Never thought id say that ey!

My 5k PB is 17.11 , ran last September at around 81kg Morning weight. Got injured shortly after that, then got back training late December.

I’ve got 2 10k races coming up in March, Excited to see how i do! Sub 35 mins is the Goal!

We shall see!

My original background was also football! I do not know how I ran so much on that pitch back then, running with a little more muscle is definitely a different experience eh!!

Seems like your doing what your enjoying which is always nice to hear!!

Glad you’re back to training now 🙏 good luck with those 10ks you’ll have to let us know how it goes!

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

Question – what is your goal?
Also what is your recovery like with sleep duration & quality?
What is your nutrition like? Can you post it here?
It probably is a good idea to get your blood work done again..

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

Training day for me today & minimal steps! Had a Thai massage, lots of client work, btstv podcast this evening, all in all a good day, body weight has also come back down to 55.9kg which is positive!! Looking forward to digging in from here!! 4.5 weeks to goooo!!

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

Rest day for me today, 0.3kg up from yesterday & slept not so great.. so, today Meg chose for me to do minimal steps & a little higher with food again.. cycles hit me a little.. so I’m grateful for that! Looking forward to getting past this now!!

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

I would opt for a non stim option personally. Just like the others said above..

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10