Kerry
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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
[/quote]
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 -
I was going to drop a list but alison has really covered it – there are some surprising foods on the list which are usually considered “good”whole foods, however there is enough to be able to navigate a great diet! Let us know if this does help you, I will be very interested!
@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10 -
REAALLYY great session today.. this is my 3rd week running this programme and progress is coming fast but the main thing is there is no pain! Sooo Happy!!!
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 -
I would say it would be worth adjusting your diet to see if you do notice a difference.
I’ve not yet looked into supplements my self however one of the others may help you here.
With the diet, there is ALOT to this with things us bodybuilders do eat – even “clean” whole-foods.
I have looked into it my self for other reasons.. I would say it’s definitely worth doing some research as you’ll be surprised by the foods you are likely eating that contain it or produce it after being eaten.
What is your current diet?
@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10 -
Agree with pheebs here, I’d say it’s definitely worth a try, you may see an improvement in your recovery by resting every 2 days instead of 3 – therefore your sessions may also improve!
@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10 -
Rest day today, Thai massage 💆♀️ lots of client work, a nap, and mainly just eating and resting ready to go again tomorrow!
Not much all went on today 🤗🫣
@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10 -
Thanks Kerry. I really appreciate that.
I’ve been interested in bodybuilding for about 15 years but it was never really a constant thing with me. I fell out of love with it so many times. I hated public gyms, I got very concerned and aware of how I looked and after a brutal 7 years of abusing alcohol because of my mental health struggles bodybuilding just became an interest and not really a thing I did seriously.
At the tail end of 2024 I was finally diagnosed with multiple mental conditions, EUPD, ASD, OCD and Chronic insomnia. However it felt like a massive weight had been lifted off me, and I can finally understand why my head works the way it does.
So, I got myself a wee set up at home. Plates/bars/rack that kind of stuff, and started to really digest what either Dorian or Jordan had to say about training. I’ve adopted the upper/lower split (it’s really enjoyable) and I’m now writing down the progress from session to session.
I’ve been sick for 3 weeks so progress has been derailed, but feeling much better. Last weekend of rest then hopefully all square to go again on Monday.
I will apply more dedication to the diet aswel. It’s so important I learn to do that.
No worries at all!
I’m so glad bodybuilding was able to help you in such a way & that you were able to eventually get answers with being diagnosed!
That’s amazing you have a set up at home, good on you!
You’ll be back in no time progressing again, just take it easy for the first week or so, and don’t be hard on yourself.
Training is the easy part if it is enjoyed, BUT if you adopt the mindset of just doing the food prep, you’ll get used to it soon enough & it’ll become a way of life – you may even notice improvements with your health / mental health by taking care of your nutrition!
If that’s the dream, maybe it’s worth linking up with someone that will be able to help you, the accountability may really help you in many ways!
Definitely don’t be embarrassed about that!!
Glad your enjoying the site 🤝
@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10 -
Fab training day again today, man I’m tired, it was a long day yesterday with over 340miles driven there and back 😅 BUT, still went in and gave all I had.. numbers increased across the board throughout the session.
The Arnold’s this weekend gave me so much fire, took that in to the session!
Some sessions won’t be in the most optimal settings but it doesn’t mean they can’t be great!
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 -
Today was a rest day for me, I keep waking up around 2:30/3am, and unfortunately with what I go through each month with pmdd, I wake up sweating, with nightmares and then as soon as I wake, I feel my heart pounding and anxiety hits (for no real reason, I can’t ever pin point the anxiety), I then have to just get up!! … so my work load is very reduced on a Saturday, which meant I could get 2 naps today!! (thank goodness)
Anyway, rehab done, food shop done, seen 2 friends, tidied the house, all in all a good day given the sleep this week ive managed to just keep going doing all things with intent, so im proud of that, because this really drags me down each month and the things I love get real hard to do, this is where discipline really has to be a must – im so grateful for Meg in this instance, as she really understands me now and just helps.. likewise with Marc <3
We make it with for you my G onto the O we go x[/quote]
Thanks for all you do, yes onto the O we go ❤️@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10