[Corinne]

stick with it 🙂
best not to alter anything in the plan as it will impact on the whole week and progress etc

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[Corinne]

what have u done to your shoulder?

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[Corinne]

which aspects do you deem to be expensive? then we can maybe suggest ways to reduce cost 🙂

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[Corinne]

pull today

deficit dead – 182.5kg x 7 – VERY HAPPY
Banded chins – first set without a band actually x 8…red band x 11.75 !
pendlay row – this is a nasty little thing….120kg x 9, great control
dual machine row – 2 sets, 5 , 9
single arm UG pull – 2 sets, 7, 10
rear delt row on supported t bar – 2 sets, 7, 13
db seated shrug – 2 sets, 9, 18
dual db curl leaning on the smith – 3 sets, 12, 7, 9
Dc seated calf – 1 set of 8

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[Corinne]

seared calf….is that a type of sashimi?

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[Corinne]

when using a PPL its normal to have 2 or 3 rotation – so its the same session but the varied movements
does that make sense?

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[Corinne]

hey tom

17lbs up so this is a surplus. – whats the time frame that you have gained this weight?

i like the method of higher kcal and carb intake on training days and lower on rest days – this works well with energy balance
mixed meals are fine too – very much depends on the person…when in a surplus its often needed.
I think youre counting macros from all sources…ie meal 1 14c..is that from veg? – I personally don’t count trace macros, but I just keep veg intake constant

i like to have carbs focused around the working – especially as you have a sedentary job…and as youre also trying to build muscle i would favour higher intra workout nutrition

pre workout meal – i like to eat about 90mins form the workout…3 hours is too long in my view
can you not eat easy meals?
for example, pre gym at 90mins out, can you use baby rice and whey? and make this with boiling water from a coffee shop or a thermos?

i also dont like fasting….i think meal 1 should be within 30mins of waking

so i would personally do the below
wake – 6:45am
meal 1 at 7am – CAN BE MADE THE NIGHT BEFORE? OR HAVE A SHAKE WITH SOME FATS?
meal 2 at 10.30am
meal 3 at 2pm
pre gym at 5.30pm
train – 7-8.30pm
pwo – 60mins after – 9.30pm

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[Corinne]

hey all
yesterday was a busy one!
I went down to London..then to Essex to see a few friends, so a long old day of travel

so so nice to see them though 🙂

today is pull day
deficit deads on the menu! 🙂

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[Corinne]

haha well its only once a year….AAAAND I literally care ZERO % of what others think of my beautiful Christmas fashion haha

so – push 2 today

high inc db – 40kg x 8….45kg x 5….stability was tough…next time im CERTAIN it will feel much lighter – but good deep reps
inc bb – HAPPY – 91kg x 8 …..100kg x 5 – I want to be started with 2 plates asap
narrow smith – 2 stes, 45kg each side x 6….40kg x 8
seated cable fly – 2 sets…last into a stretch
DB skulls – 2 sets both up
standing cuff raises facing the machine – 3 sets felt good
seated db sides – 3 sets, all up
abs – 3 sets

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[Corinne]

I like LPP rest LU if you want the fixed 5 day rotation

don’t lower back load in all sessions, ensure there is enough rest between these so you can progress
ie
a squat variation on Monday in legs…then maybe a dead variation on lower on the Thursday ?

depending on your MRV I like 2 work sets on about 3 exercises for compounds and then accessories
about 12 – 15 sets of total work including abs and calves on alternate sessions

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[Corinne]

good old rest day today

went to the MJS Christmas morning
popped into town to get some last bits for Christmas
did some work
went to the shop
did the bulk of the Christmas food shop with mum
wore a very OTT festive outfit
listened to copious amount of Christmas songs

standard kinda day

push tomorrow

4 sleeps….

14 WEEKS OUT….98 days
28 WEEKS OUT from the PL meet…196 days

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[Corinne]

hey Dalton

you have answered the question yourself I think….’I’ve progressed in strength like crazy and am the strongest and biggest I’ve ever been’
so this is a great plan for you 🙂

you have learnt that 2 on is the most you can do successfully (same for me) so keep that as a rule with your training.

incline movements are great for chest – maybe with some iso work on pec dec or something too? are there no flat variations you connect with?

perhaps adding another sleep into the rotation would help recovery for the shoulder session, so

legs
chest and biceps
rest
back
rest
shoulders and triceps
rest
repeat

another option would be to lower your total volume in the chest session

im not sure how much work you currently do?

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[Corinne]

to reiterate…..please don’t rely on shakes!
whole food is best 🙂

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[Corinne]

leg day today

legs 1

seated ham – 2 sets, beat the first set so actually upped the weight for set 2…im 1 pin off the stack now which is very cool for my weak hammies!
squat – 173kg x 6….180.5kg x 4..video on IG if you want to watch…I want 4 plates to start being the norm on my back..at the mo, it doesn’t feel heavy to move but it feels heavy on my body if that makes sense?…197 days til the meet 😉
upright leg press – 170kg per day x 10 and a half…190kg per side x 8 – both sets up in weight
DB lying ham – 35kg x 9….30kg x 9 and a half – both sets up a rep
gd morning – 85kg x 8 – this felt super hard today after the squats as back was fatigued BUT still a good set
single leg leg press – 2 sets, 11 and a half reps…lower the weight 16 reps
adductor – 3 heavy sets
lying ab raise
DC calves on the smith – 1 set of 11
standing dual DB bicep curl – 3 sets

adding in biceps to legs now as we have changed to the LPP plan, so need to ensure frequency on them

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[Corinne]

I don’t think blending meals is a good idea, as then it just further reduces your ability to eat

so pick dense options for the most kcals in the least food
ie salmon – high in protein and fat
cook in oils to bump fat
carbs….baby rice is v small in volume
sultanas can be added to rice or pasta and will add a chunk of carbs

little things like that 🙂

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