[Corinne]

have you at all been tempted to compete in 2020? 🙂 or are you and Stefan sticking strictly to 2021?

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[Corinne]

push 3 today
brilliant session…strength is really soaring and I don’t know fully why…its wonderful haha

shoulder press machine – 90.5 kg each side x 6 (last time was 90 x 4.5)…75.5kg each side x 12
high inc smith – 45.5 kg each side x 8 (last time was 45 x 6)….40kg each side x 9 (last time was 35 x 10)
BB floor press – 100kg x 5 (last time was 95 x 6)…83kg x 9 and a half…well a quarter tbh lol
standing cable fly – 2 sets
tricep pushdown – 2 sets
lying cuff sides – 3 sets
single arm machine side – 3 sets
abs

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[Corinne]

I prefer to work with no less than 4, but we peaks my strength in line with PL

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[Corinne]

hey joel

what are the rep ranges?
what is the set up of the plan across the week?

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[Corinne]

MORNINGGGGGG

RECAP

SO Saturday 11th January – 11 WEEKS OUT
(25 WEEKS OUT AND 1 DAY from PL)

weighed in yesterday – 167.4lbs…so in the last month I actually gained 10lbs, peak weight of 169lb on 5th January – and now on the way down it seems.

feeling really good in general, condition improving….there will not be a diet change this week. no change to anything at all

Thursday – rest day
I went to London to see friends….my oldest friend (in time we have been pals, not in ages haha) lives in Australia at the moment, she surprised us with a trip back at xmas, but 9th January was LITERALLY the only day we both had free to meet …met up with a few other friends too and we chilled in spitalfeilds – lunch/coffee etc etc – LOVELY day
worked on the train, which is such a pain in the butt….the wifi is terrible! and you all know my Thursday is a rammed day! I always try to plan absolutely nothing to happen but needs must

Friday…legs

cannot believe I squatted 200kg x 2
this was after set 1 – 185kg x 5

I could have got 6 and then 3 but Jordan called stop so as not to break me toooo much
very very happy with this….naked knee….my comp PB to date is 185kg just for perspective there…and that was in sleeves.
we will back off the max loads now and go back to 8 reppers – working back up and then add knee sleeves

today is rest day 🙂

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[Corinne]

hey Darren

are your weakness progressing at all?
we all have body parts that take longer than others so sometimes, if execution is perfect its just a case of patience.

if youre in a deficit also remember that you wont be adding new tissue – most of the time a surplus is needed to add muscle

a 1200 kcals reduction is a large % …and now only 115c ? that seems very low considering performance is your main discussion point here

you also don’t have a compounds tricep movement or a compound hamstring movement…this will also have an affect on muscular development

just a few points that stick out to me…hope that helps 🙂

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[Corinne]

I do this all year round
off season and comp prep – literally every day of the year

arguably even more necessary in prep when truly lean?

I have 20g protein in the night….I have also had up to 20g fat from nut butter too

typically I have this 2 hours into sleep as that’s about when I wake up naturally to pee

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[Corinne]

ooo no, not the right stuff at all! #we have made more errors than you would imagine! haha
we had no idea 10 years ago about any of this….so it was more about hard work for a long time really

if I knew what I know now at the start,….then I would have progressed WAY faster haha

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[Corinne]

ANSWER….I guess…my whole lifting journey up til now !

I got strong pretty fast – I used to do gymnastics and lots of sport as a kid, so I guess I have always had the ability to be strong.
so within 1 year of weight training I was very strong….did my first PL comp and set junior records.

but the thing is….its all down to commitment

I went ALL IN with this…literally all or nothing from day 1, so within a year that would maybe be like the comparison of 5 years for another person who doesn’t commit in the same way

if you see what I mean?

you cant progress faster than your potential BUT you can use time more efficiently….

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[Corinne]

great session today

pause squats – on IG if you care to have a tinker!
feeling very very used now haha…just the way I like it….currently mustering up the courage to walk the pups…!

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[Corinne]

rest day todayyyy
and 12 WEEKS OUT…..that is crazy close again
and, 26 WEEKS OUT….from the meet ….again that is scary

so diet has changed from tomorrow…this is the first change since 6th December

Rest day – NO CHANGE
P – 220
F – 55
C – 195
Kcals – 2155

Meal 1 – 40p, 15fens
Meal 2 – 40p, 8f, 65c
Meal 3 – 40p, 8f, 65c
Meal 4 – 40p, 8f, 65c
Pre bed – 40p, 16f
Night – 20p

Training day – DOWN 40CARB
P – 260
F – 22
C – 316
Kcals – 2502

Meal 1 – 40p, 10f –
Pre gym – 40p, 75c –
Intra – 40p, 61c –
Pwo – 40p, 100c –
Meal – 40p, 2f , 80c –
Pre bed – 40p, 10f –
Night – 20p – 25g whey/casein

Training day – legs – DOWN 20FAT AND 10CARB
P – 260
F – 24
C – 411
Kcals – 2900

Meal 1 – 40p, 12f
Pre gym – 40p, 80c
Intra – 40p, 61c
Pwo – 40p, 150c –
Meal – 40p 120c
Pre bed – 40p, 12f –
Night – 20p

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[Corinne]

pull session today…it went a little like this…

deficit dead – 190kg x 7
pendlay row – 125kg x 10
chins – BW now as ive outgrown the bands..x 10.. x 8
dual hs row – 2 sets
single arm undergrip pull – 2 sets
db shrug – 2 sets
rear delt on the supported t bar – 2 sets
dual db bicep leaning on the smith – 3 sets
dc seated calf

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[Corinne]

u adore all the meals that u eat every day
as they are so so so lovingly prepared and presented….don’t lie haha 😉

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[Corinne]

Jordan
whats your favourite biscuit?

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[Corinne]

for bodybuilding?

BNBF is a popular one

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