[Kerry]

okay thank you marc ill try that so do i only deadlift once a week so i can recover but with the seated hamstring curl aswell would that not make it alot harder to recover?

Hi Joe, so with most things it’s trialling it and see how you get on. You don’t have many exercises and only 1 set per exercise so I wouldn’t Imagine this would impact your recovery significantly. But try it and see how you get on and then make changes if you need to

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

Lower 3, was a great one!
We are back to one on one off now – on a streak of great training, either 8 or 12 weeks left 🤝 so happy with how things are going!!!

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]

That’s epic that you want to compete, however, honestly, skip that mcdonald’s, get some nutrient dense food in you, take your nutrition as seriously as you would your training & you’ll watch your progress sky rocket in the gym, as-well as improving of course your HEALTH, if your thinking about the stage, just think whatever you are doing now is adding to that day (no matter how far or close).. and even if your not thinking of the stage, think about your long term health when approaching nutrition 🤝

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

What do your sessions look like currently? We will all be able to assist you further by seeing 👏

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

With what you are doing currently do you feel like your physique is progressing? However I would also agree with Oscar here with these rep ranges below.

6-10
8-12
15-20

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

Rest day today, nothing to interesting going on, just the standard rehab, client work, walk, and to be honest that’s about it 😅 get me back in the gym tomorrow!!!!

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

I agree with the others, for me I perform these with tempo also, aiming for a 2 second hold at the top then coming down slowly for 3 seconds – it is pretty humbling, I no longer suffer with bad elbows or forearms and my delts are a pretty decent size, all in all I find it a lot more beneficial training them this way.

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

Back to my normal self today, Another great session today – its nice to now be rinsing and repeating the same sessions, baseline numbers have been set and I am able to begin to start progressing – lets go, lets growww!!

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

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

I’d just continue doing what you are doing and just focus on being the best human you can be around them, stick with the job and remember there are always more jobs out there, maybe look for something you do like..

My parents used to be the same when I first started I think it truly comes from not understanding, they’re probably worried about you as they care, but if you continue to excel in your work life & home life, they can’t say anything really.. and eventually they may realise this & begin to support you..

Maybe let this be a driving force behind doing what you do, keep working hard & put together a game plan for moving out potentially if need be.

Just always aim to be the bigger person & not to react 🤝

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

Extra rest day for me today, not feeling 100%, so there was no point in heading into the gym to perform a suboptimal session, was hoping it would pass so remained on TD food but have no adjusted to hit my rest day calories, my appetite feels low, just feeling a little sick, tummy pain, and verrrry tired, ive had 2x naps, it is probably just to do with my cycle, back to it tomorrow no doubt – just one of those days!!

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

So how you could approach this is keeping triceps with your push sessions and biceps with your pull sessions. If you have two leg workouts a week, then you could add 1 biceps exercise 2-3 sets at the start of one session and add 1 triceps exercise at the start of the other leg session to give you extra training volume for arms across the week

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

A great day of rest today with a nap on the back of a fab training day followed by a massage last night, will now be having treatment 2x per week to really help optimise my recovery!

Today was spent working on some new business goals away from online coaching, client programming, check ins, a walk with a friend, then back to the laptop!

Looking forward to getting back in the gym tomorrow, feel really excited about training now which is such a blessed feeling! Let’s gedddittt!

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[Kerry]

I also agree with the others by assessing at the end of each day 👏

@KerrySexton_ifbbpro - IG.
TBJP - Code: Kerry10

[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