[Corinne]

my protein is slightly higher on a training day
this is because i have intra workout nutrition, which is essentially another meal in the day

as Samir has said above, i also do not count the fats from lean proteins, but i do from fattier sources, like beef and salmon and eggs as these macros are not negligible.

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[Corinne]

legpull happened today….Rebecca filmed it…i think its defo up there with the top 5 most wonderfully horrific sessions we have ever done….i will outline…

Deficit SLDL – 160kg x 6….180kg x 3…140kg x 10 – LITERALLY OVER THE MOON
Pulldown – 2 sets – all up, reduced from 3, no need for 3 sets here
BB T bar row – 2 sets, 10kg x 9……80kg x 13 – massively up from last session
Barbell good morning – 65kg x 11 – up 5kg and a rep
lying ham curl – 2 sets, both up – first set i did the stack for 5 and 3 quarters haha real happy
Pendulum – 70kg x 17 – swapped this from a heavy set to a higher rep set…this was toughhh
leg press – 1 set , 150kg each side x 32 reps – couldn’t feel my legs after this
Single leg hs leg press – 1 set 50kg each side x 20 reps – totally horrible
Adductor – 2 higher rep sets, both up a rep
Leg raise – 2 sets
Dc calf – 1 set of 10

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[Corinne]

error
pre gym is 71g rice not 58g

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[Corinne]

hey Jordan
whats your favourite meal in your diet?

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[Corinne]

water retention is more so about body composition and hydration

if someone ate a slice of bread OR a bowl of rice with the exact same salt and carbs in…they would hold the same amount of water….so its not to do with any one food

UNLESS it is a gastric thing…in which case bloating could occur….but then we just wouldn’t eat something we are intolerant to 😉

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[Corinne]

rest day
but its Thursday….so that means….IM STRESSED haha 😉

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[Corinne]

hey josh

in my view, unless you have allergies/intolerances etc….a carb is a carb – your body doesn’t really know the difference once its eaten – so if it fits your macro need and you digest it well and enjoy it…then it can be eaten 🙂

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[Corinne]

another strong session in the books 🙂

push
shoulder press – 91.75kg each side x 3….100kg each side x 2 !! I COULDNT DO THIS LAST WEEK I WAS SO CHUFFED, AS JORDAN DIDNT THINK IT WAS THERE SO TOLD ME NOT TO….BUUUUUT I KNEW IT WAS….80.5kg each side x 7
narrow grip bench – 101kg x 6…111kg x 3…91kg x 8 and a half
mid incline DB fly – 3 sets, 11,6,12
z bar skull – 3 sets, tapered up load on each as i find it can be a little bit taxing on elbow joints – 13,9,7
standing dual cuff raise – 2 sets – 12,9
strict seated DB side raise – 2 sets, 11,12
Standing rope crunch – 3 sets

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[Corinne]

great session
i BB rowed 160kg x 6 – 3rd set..140 x 9, 150 x 7 – chuffed with that 🙂

making these last few days count

and will update tomorrow about the process we will take for the next 17 weeks – Jordan has started to outline to me so i will write it up on my phone, absorb it and share it 🙂

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[Corinne]

also depends on your training duration and intensity – and what time frames you eat pre and post
some don’t even use an intra at all

i personally think 20g of protein for a typically 60-90min session with a pre workout 1 hour ish before and pwo 1 hour ish after
so 20g eaas or hydrolysed protein

i like intra carbs too, BUT again this depends on your goals and needs

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[Corinne]

hey all

yesterday leg session was NICEEE !!

today i cant even walk properly, feels like im floating

PBS all round

1 week left of off season this Friday being 17 weeks out,
how fast is this guna go!?

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[Corinne]

rest day today
usually we run chest and leg consecutive BUT we had planned a rest around a commitment, which we didn’t do in the end…decided to keep the rest day
a) because bodies are pretty beat anyway so no harm
b) we have filming booked in next week so altering now would affect that

ive got 2 competing today and they both look incredible – so so excited to see what they bring 🙂

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[Corinne]

and
18 weeks out today
126 days

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[Corinne]

thanks adam 🙂

todays session…..

high incline DB – 45KG X 5 – SAVING 1 REP, THIS WAS REAL CLEAN BUT I DEFO WANTED THAT 51KG TODAY….51kg X NEARLY!! IT WAS CLOSER THEN LAST WEEK, I WILL TRY AGAIN NEXT TIME AND I REALLY THINK I CAN DO IT….40KG x 8 – V HAPPY
Incline BB – 100kg x 6 (light stability on the last rep from jordan) – 110kg x 2 – YAAAAAAA! 80kg x 10 and a half
Narrow smith – 50.5kg each side x 4.5….40.5kg each side x 9
Flat DB fly – 2 sets second into a stretch – CHANGED THIS FROM PEC DEC TO GET FULL ECCENTRIC LOAD TOO
Single arm tri pushdown – 1 set of 17 straight into a stretch
Lying cuff lateral – 2 sets, 12, then 10
Prone rear delt raise with cuffs – 2 sets, 12,10…FELT REALLY GOOD, CHANGED THIS FROM REV PEC DEC
BB upright row – 2 sets, 13, 11
Preacher DB curl – 3 sets, 8,7,12
weight ab crunch – 2 sets, higher reps

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[Corinne]

my favourite is ‘amazing grass’- chocolate flavour 🙂

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