Kerry
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Training day for me today.. had a good session,
Glute-Med Kick Back
3 sets × 10–12 reps
Smith Machine Hip Thrust
2 sets × 10–12 / 12–15 reps
Kick Back (max)
3 sets × 10–12 reps
Abductor
2 sets × 12–15 reps
Rear Delt Cable Row
2 sets × 12–15 reps
Machine Side Laterals
2 sets × 10–12 reps
Woke up at 55.7kg today, a weight we usually would see in peak week, at 10 days post show with 7 full days of intuitively eating before being back on plan from Monday, body’s responding well to rest, lower steps, higher food & I’m getting some decent quality sleep which is nice!
My prescription for antibiotics came today! So I’ll pick up up tomorrow.. can’t wait to get started on the “kill plan” as Meg named it 😂🤝
@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10 -
Rest day for me today, a heavy day with client work which has kept me busy, a hair apt, some steps, a nap, and an early night! ✨ feels good to be back home into a good routine!!!
@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10 -
There’s better options, imo, I prefer sourdough.. I mean, like most things, it’ll be fine in moderation, if you digest it okay!
@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10 -
Training day for me today!
And day one properly back to the plan!
Antibiotics hasn’t arrived yet so I’m unable to start that part of the process YET, hopefully should be this week! But we’re no longer eating intuitively it’s back on plan which feels good!!@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10 -
Agree with the others here.. I also can’t see any pictures but we can help you further if you do want to upload some!
@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10 -
Definitely check out the post that Clare wrote.. also agree with Kuba here!
@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10 -
I definitely agree with the others above, definitely take it slow & steady & let us know how you get on!
@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10 -
How are you getting on since the changes?
@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10 -
Hope your recovery goes well!
@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10 -
Rest day for me today!
Realising the fact I’m just about to start a gut protocol for the next 12 weeks, it’s been such a lovely week, weights not changed, body comp looks the same, “BalAnCE” has been fantastic..
I need to do this, but it’s going to be harddd!
This is the meal plan!
MEAL 1
Chicken Breast raw (100 g)
Macadamia Nut Oil (5 g)
Jasmine rice (65g, dry)MEAL 2
Chicken Breast raw (100 g)
Jasmine Rice (65 g, dry)
Olive Oil (5 g)MEAL 3
Chicken Breast raw (100 g)
Rice Cakes (6)
Olive Oil (5 g)MEAL 4
Chicken Breast raw (100 g)
Buckwheat Flakes (125 g)
Almond Butter (10 g)MEAL 5
Chicken Breast raw (100 g)
Rice Cakes (3)
Olive Oil (5 g)MEAL 6
Chicken Breast raw (100 g)
Buckwheat Flakes (125 g)
Almond Butter (20 g)Also running antibiotics for 2 weeks, been warned this may make me feel unwell! Lots to go into, need to do a YouTube on it.. but this is to kill the parasites / salmonella & eveything else!
Eeeeee! Need to be positive about it but I’ve had such a lovely week “being” with family etc etc! Eee!!
@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10 -
I also agree with Kamara here, but I personally have used both at the same time..
@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10 -
Training day for me today, nothing to failure again, but had a great workout, jumped in with Marc for a few exercises together which was good & something we’ve not done forever, we then part ways when he had other body parts and I had glutes!
Went out for dinner this evening with Marc’s parents & daughter to zizis, it’s been a a great day!!
Weight is 55.7kg so has gone down a little, it’s actually my lightest average in the last month even with shows, just goes to show you can eat offplans all in moderation post show and it doesn’t have to effect anything 🙂
Back on my new plan Monday which is super extreme.. will explain on the day whah the process is with looking after my gut!
@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10 -
Dial in for sure, but aside from sups, id make sure you are prioritsing sleep & periods for down time into your day so it doesn’t get too much! Good luck!
@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10 -
Travel day back to the UK Today, sad times 🙁 the travel for the season is over!!
I had a rest day, we are taking things day by day, I SHOULD be training tomorrow, but we are not going to rush into it if I don’t feel ready!
Happy that im only going to be adjusting by 1 hour & nothing crazy, but sad all of the shows are over, HOWEVER its been an amazing season, we have a plan to move forward with.. & im excited to get after it!
@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10 -
It’s our last full day here in Alicante today, today I trained whilst Marc got his hair cut, just a little session, nothing to failure..
2x lat pull down
2x side laterals
2x glute med kick backs
2x hip thrust
3x abductionWas a good session, got a little pump, bodyweight staying on the low side around the same as I’d say over the last couple of months really, just eating intuitively at the moment!
Not sure what we’re up to today it’s been nice winging the days!! 🤝
@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10