[Kerry]

I think a good way to set up your daily goals is to start with a clear structure. Use your notebook to break things down into sections: (1) Non-Negotiables – key tasks like training, work, or personal commitments; (2) Priorities – 2-3 main goals for the day; (3) Extras – things that would be great to complete but aren’t urgent.

You can also structure it by time (morning, afternoon, evening) if that helps with routine.

I think the key is to make it realistic and actionable, so you can actually tick those boxes daily 👊

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

4th good workout in a row, I will stop counting down soon!! Happy to be on a good flow 🥹🥹👏👏

Glute med kick back
2×12-15

Reverse hyper
2×10-12

Glute max kick back (kneeling) (new)
2×12-20

Abductor
2×12-15

Single arm cable lat pull down
2×12-15

Cable row lat bias
2×10-12

Rear delt cable fly
1x 12-15

Machine lateral raise
2×12-20

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

so begin a bodybuilder this is more common because even in bulk u drink and eat much more than a regular person

Pretty much I’d say, but definitely more so when you are leaner and sleep quality isn’t as great, you may / should find you sleep deeper in an offseason meaning you won’t wake up as frequently & will generally sleep through instead of waking to go to the toilet as you do when you are leaner.

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

Rest day for me today, will spend the day with marc and his daughter, then after we’ve taken her back this evening, we are going to ATTEMPT to make our own offplan meal, let’s see how that one goes 😏😂 I feel I’m entering my baking era 😂😇 will share some photos here tomorrow!

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

I find I go to the toilet more on contest prep when I am lean, reducing my water intake into the evening & only sipping instead of downing it definitely reduces the amount I go, also adding 3g of salt to my evening made a difference.

Something you may want to look into however is your nighttime routine & sleep quality, sometimes we only need the toilet because we wake up rather than it being that which wakes us up!

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

I’ve noticed my pumps definitely last for longer using pumpage, my fav combo is the sour cherry pumpage mixed with just half a scoop for me of the dnfm in sour cherry also – I can see this combo is going to be a highlight of my day on prep when I’m hungry as it tastes amazinggg 😅

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

Another great training day, 3rd session in a row, this feels amaaaaazing right noww!!! tmi, but my cycle has arrived, something I VERY much look forward to each month because it means once the next couple of days is over, I am on to a good run mentally for 10-12 days 🥹👏

Also spent the day with marc & his daughter which is always fun!! ♥️

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

Today was a hard one with pmdd, counting down the days until my cycle arrives now.. but of course we still got everything done with intent, it was a rest day, and Fridays are a little lighter with work so that definitely helped!

Anyway, another training day tomorrow & I’m excited for it, my fire feels so very lit 🔥 that definitely never goes out, even on these days 👊

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

Even if we do eat fish (even daily) we do not reach the required amounts we should consume -I’d definitely recommend 3 caps AM & 3 caps PM of Oh mega Pharma pro like the others! A staple supplement 👊

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

Another great session today!!

Side lateral raise (machine)
3×12-20

Hip thrust
2×12-20

Glute press through
2×12-15

Glute leg press pin loaded
1×12-15

Abductor
2×12-20

Machine lat row
2×10-12

A little less glute volume on this session today but from what I did do, no pain, so I’m super happy, I reckon we have got this split just right now, things are progressing well!!

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

BAM, a successful training day! Stretching and rolling in the morning & then directly before my session I have some core / transverse activation drills & some glute drills. But today, some new movements added in, a proper training session, meg made me feedback right away, and i’m glad to say I believe this session will stick!

We have reduced my sessions down to 3x per week now, and believe we have the right plan to move forward with.. Monday, Wednesday Friday.. (starting from next week with those days) they are mainly glute dominant, I will post them as I go this week, the first one is below.

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

Hello my dear Kerry; can you summarize what happened to you? Which injury is it ? Keep rocking the recovery ✨[/quote]

Hey you, yes 3 slight disc bulges on review from my mri, but just a lot of functional issues with this through my hips, and posture- in short it’s just been a big ball ache, and I think worse from a long season! But things seem to be taking steps forward now with a lot of effort and trials and error with recovery / rehab after the last few months ♥️ thankyou 🥹♥️[/quote]

You are doing great; shape is maintening super well; ❤️[/quote]
Really appreciate this alison thankyou ♥️

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

How much is from direct sources of good quality protein, have you included trace in this, given your body weight I’d likely bump this up as jan said above to 2g x bw.

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

I was working in a pretty low rep range (got 5 in that last session), but I still had 2 plates pinned on with a pause in the fully lengthened position so I would have to do way too many reps for it to be really worth it for me.

You could also try adjusting your tempo slowing it down and holding for a couple of seconds making it harder and moving this perhaps directly after one of the movements stated above so you are pre exhausting your adductors before going into it, you could possibly still make use of the adductor machine this way.

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

Today was rest day!! Took some all important me time today and went and got a facial, which was nice for the midweek and something I don’t usually do and was really needed!

Rehab / stretch & roll this this evening ready to go again for tomorrows session! Fingers crossed it goes as well as yesterday’s which I’m sure it will – will update here with the session in the am! 👊

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

BAM, a successful training day! Stretching and rolling in the morning & then directly before my session I have some core / transverse activation drills & some glute drills. But today, some new movements added in, a proper training session, meg made me feedback right away, and i’m glad to say I believe this session will stick!

We have reduced my sessions down to 3x per week now, and believe we have the right plan to move forward with.. Monday, Wednesday Friday.. (starting from next week with those days) they are mainly glute dominant, I will post them as I go this week, the first one is below.

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

Hello my dear Kerry; can you summarize what happened to you? Which injury is it ? Keep rocking the recovery ✨[/quote]
Hey you, yes 3 slight disc bulges on review from my mri, but just a lot of functional issues with this through my hips, and posture- in short it’s just been a big ball ache, and I think worse from a long season! But things seem to be taking steps forward now with a lot of effort and trials and error with recovery / rehab after the last few months ♥️ thankyou 🥹♥️

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10