Kerry
Forum Replies Created
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Hey Tobi..
How deep are you into your diet now?@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10 -
Another rest day, with my one day on one day off split, off for a Thai massage shortly, it’s been a great day of work, I feel like I don’t have much else to say for my rest days – jeez doesn’t this make my life look boring haha – anyway I love it 🤷♀️🤝😂
@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10 -
I’ve definitely experienced this also!
You never know it could have just been “one of those days” for that lift. I’d see how you feel next time, then definitely as the others have advised get onto a machine, and just remember to be smart, yes we still want to be strong as we diet, and can still improve lifts even, but definitely be mindful with certain lifts it’s just not worth an injury.
@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10 -
https://share.icloud.com/photos/01a72uSd26-QL6lrI8uH9tQFA
I’m not sure if iCloud links work here someone will have to let me know! But super proud of this progress from last Feb until now! Crazy given things haven’t been alll that smooth!
Anyway today was a training day – another great one, my back feels ok, was a bit twingey today so was carful but I was a little tired heading into this session with pmdd here, so felt it in my breathing which would have effected my brace! Anyway still a great session!
Glute med kick back
3×12-15
Smith hip thrust
1×10-12
1×12-15
B-stance rdl
2×12-15
Single leg press
2×12-15
Abductor
3×12-20
Reverse pec dec –
2×12-15@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10 -
Have you compared visuals at all? Is there any change in these?
When was your last deload? – Doesn’t sound like you need one if your still progressing, but I’m interested to hear.The next changes I would make would be to output, I’d likely add in some steady state cardio (3×20) and bump steps to 12k.
@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10 -
Rest day for me! I’ve just been doing lots of client work today 👏 nothing special, the normal am walk, rehab / stretch this afternoon.. basically just getting ready to hit a nice strong session tomorrow! I have a team call this evening & that’s about all that’s happening in my day 😇
@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10 -
We’ve never used this lab – We use adelphi and beleive it’s the best we’ve ever used!
@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10 -
I agree with Jordan here, just make sure you are making the most out of the sets you do have & you shouldn’t need to add an additional arm day!
@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10 -
Fab session today! Increased across the board again with strength!!
Now I’m off to rebound with Marc’s youngest, wish me luck 😅😵💫
Side lateral raise (machine) 3×12-20
Hip thrust 2×12-20
Glute press through 2×12-15
Glute leg press 1×12-15
Abductor 2×12-20
Machine lat row 2×10-12
@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10 -
Anavar aside if he’s eating more and doing less and he’s in a hole that’s likely why his weight has gone up..
@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10 -
Rest day for me today, a short walk this morning then a day spent with marc and his daughter, also had my second Thai masssge of the week! Sadly pmdd symptoms have arrived again, on day 15 of my cycle.. it really can be so frustrating, I feel such a shift in my self, just different, but anyway we move like we always do!! 🤝
@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10 -
yeh without photos it is impossible to give advice here
From this morning current weight 76.8kg
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This doesn’t open for me either! I think if I’m correct from google drive?@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10 -
Another great session today 👇
Glute med kick back
2×12-15Reverse hyper
2×10-12Glute max kick back (kneeling) (new)
2×12-20Abductor
2×12-15Single arm cable lat pull down
2×12-15Cable row lat bias
2×10-12Rear delt cable fly
1x 12-15Machine lateral raise
2×12-20Strength was up across the board, I feel some consistency now.. my physique is changing a lot! Will post some photos here tomorrow to show the difference from last year to this year!
@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10 -
Rest day today as I train one day on one day off, a busy working day as per, went for a walk, did some stretch and mobility at the gym with marc, time for a bath which I am trying to have atleast 4x per week, and an early night!
@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10 -
Hey Jordan, thanks for the questions, below </font>I<font face=”inherit”> have answered!</font>
Training day – 2949, 216p, 402c, 53f.
Fasted
- 20g fresh ginger
- 1 whole squeezed lemon
- 10g Glutamine
Meal 1:
Fage (175g)
- Whey Protein (10g)
- Pineapple (50g)
- Oats (70g)
- Almond Butter (20g)
- Blueberries (100g)
- Raisins (20g)
Meal 2:
- Chicken Breast (Raw, 100g)
- Sweet Potato (Raw, 170g)
- Peppers (50g)
- Mushrooms (25g)
- Asparagus (25g)
- Pineapple (90g)
Meal 3:
- Cream of rice (50g)
- Whey Protein (30g)
- Almond Butter (10g)
- Pineapple (50g)
- Honey (8g)
- Raisins (20g)
Meal 4:
- Weetabix (4 biscuits)
- Whey Protein (30g)
- Blueberries (100g)
- Honey (10g)
Meal 5:
- Lean Beef Mince (Raw, 100g)
- Oats (70g)
- Almond Butter (10g)
- Peppers (50g)
- Mushrooms (25g)
- Asparagus (25g)
- Pineapple (50g)
- Dark Chocolate (85%, 10g)
- Frozen Mixed Berries (50g)
Meal 6:
- Cream of rice (50g)
- Chicken Breast (Raw, 100g)
- Almond Butter (10g)
- Pineapple (50g)
Pre-Workout:
- 5g Creatine Monohydrate
- 5g Glutamine
Intra-Workout:
- Essential Amino Acids (EAA) (20g)
- Coconut Water (for hydration) (100ml)
- Highly Branched Cyclic Dextrin (for sustained energy) (20g)
Rest day – 2582 cals, 195p, 338c, 50f
Fasted
- 20g fresh ginger
- 1 whole squeezed lemon
- 15g Glutamine
Meal 1:
- Greek Yoghurt (0%) – 175g
- Whey Protein – 10g
- Pineapple – 50g
- Oats – 70g
- Almond Butter – 20g
- Blueberries – 50g
- Honey – 10g
Meal 2:
- Chicken Breast (Raw) – 100g
- Rice Cakes – 3
- Peppers – 50g
- Mushrooms – 25g
- Asparagus – 25g
- Avocado – 40g
- Pineapple – 80g
Meal 3:
- Chicken Breast (Raw) – 100g
- White Potato (Raw) – 250g
- Peppers – 50g
- Mushrooms – 25g
- Asparagus – 25g
- Pineapple – 80g
Meal 4:
- Prawns (Cooked) – 140g
- Caramel Snack a Jacks – 2
- Peppers – 50g
- Mushrooms – 25g
- Spinach – 25g
- Blueberries – 50g
Meal 5:
- Lean Beef Mince (Raw) – 100g
- Oats – 70g
- Honey – 10g
- Peppers – 50g
- Mushrooms – 25g
- Asparagus – 25g
- Pineapple – 100g
- Almond Butter – 10g
- Dark Chocolate (85%) – 10g
- Blueberries – 50g
Meal 6:
- Cream of rice – 50g
- Whey Protein – 30g
- Banana – 40g
- Pineapple – 100g
- Honey – 10g
Has meg taught me anything:
Yes ALOT. but here’s an answer to the part you asked:
Meg has taught me a lot about recovery, we have learned how my body works best, especially as we navigate PMDD each month, back in the day I was used to pushing too hard when my body saw plateaus, for example, through much of my career id be up to 2hrs straight on the stair master, 15mins hiit, 700-800 calories per day 7x per week.. this was pretty common and just what I thought it would take me always, with meg, the most I have done is 50mins cardio I believe however maybe for 2-3weeks, we have still gone sub 1000 calories but again only for a short time, my lowest being 900ish on a rest day, however 1100 on a training day.. this was last prep, the one before that we did not go this high / low, so I guess each prep is different, however in the grand scheme of things, high days have been implemented and we pushed and pulled, something we never did before.
Hardest mental challenge: PMDD, which effects me for 2.5 sometimes 3w of each month, it turns me into a completely different person who finds it hard to enjoy all of the things I love.. ie bodybuilding, I doubt my self more, and have to force my self to do things, this effects me the same all year around, it would effect me just the same regardless if I did bodybuilding.
One myth about bikini prep that I used to believe:
It mattered who you were coached by, I used to think you had to be part of a certain team to be able to win, this is very much not true, the judges are fair.
@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10