[Kerry]

Hey Brennan, thanks for all of the information here.

how long have you been dieting for?

Have you had any de-loads in this time – when was your last?

What is your sleep quality/ duration?

What is your stress like?

How long have you set this diet phase for?

It is true, we all experience sticking points during dieting phases, but If you’re not seeing any visual progress it may be worth either increasing output or changing calories – but you have stated your job is active – do you wear your tracker at work are these steps included in work?

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

Great day today, we travelled to be modified fitness in Chester – a gym well worth the visit! It was an open day & marc was there with his new sponsor Gym Leco, so of course I tagged along 🤣 trained glutes and hams – used some different equipment there today so wasn’t my normal session but still with the same movements I usually would – all in all a great day!!

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

Rest day today, currently in the hair dressers having my hair done! Seen a friend today for coffee and a shop.. for once not your standard boring rest day 🤣 my work load is a little lighter on a Friday so I made the most of it!

Haven’t been in the best of spirits with PMDD which is why it’s good to try and do something instead of moping around!

All in all a decent day 🙂

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

When I used to train quads I had the same, it was however down to the equipment, so have a word with the gym, on our machine I was able to put a hip thrust pad around it which helped. If its not the padding, it might be worth speaking to a physio.

Have you tried leaving the calf raises out prior to, to actually see if it does make any difference (if its not a padding issue)?

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

Training today was OK… felt pretty low energy, which happens from time to time, I already know why, last nights sleep was restless and although we went to bed the normal time of 9pm my latency was 50mins & I woke up at 4am!! Unsure why, but hay, gave my best!

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

Another session done – I always try and remember that 100% looks different each day and as long as we show up and give whatever that 100% is – I’m happy and satisfied knowing I couldn’t give more!

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

Hi Adrian

So your calories are already pretty low.

How is your adherence to your diet?

The next adjustment you could make here when needed is by having a training day and rest day food plan. Less carbs on rest day as the demand for carbs will be lower – However, I would be really interested to know the information above as asked by Marc because as I say, it already looks as if output is high, steps are high, and calories are low..

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

Hey Tobi..
How deep are you into your diet now?

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

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

[Kerry]

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

[Kerry]

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

[Kerry]

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

[Kerry]

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

[Kerry]

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

[Kerry]

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

[Kerry]

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