[Kerry]

Hi mate

90mins is rapid for a full body session, I’m not surprised you’re touching 2hrs, it’s very much the norm.

Agree this! I’d expect full body to take this long!

You’ll know if your not resting long enough as you’ll notice you’ll likely not be able to improve your lifts, as rich says, keep track of your performance and let that be your indicator

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[Kerry]

Sounds like your getting on really well, and it sounds like your enjoying it & really thriving in it all which is so nice to hear!

Agree with Oscar above regarding food that’s for sure!!

Do you take any other health supps? It’s just there could be some we reccomend that may be worth taking first over this that could be a little more of benefit!

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[Kerry]

Rest day again for me, don’t these come around fast

A morning walk
Cooking as per usual
A house clean
Some new client set ups
A posing client
A YouTube for beyond the stage tv (which I do weekly as am a co host)

A pretty busy rest day!!

We go again tomorrow – just with the gym tooo!!

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[Kerry]

Posing clients this morning, client work, a business call and then Another great session today, wasn’t sure how it was going to go down as I’ve been feeling a little unwell, at that stage where it’s like am I going to be ill or not! Make your mind up anyway.. another progressive session on most movements!

I am currently repeating the same 3 sessions as I keep posting, and am doing these one day on one day off!

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

Tomorrow is a day and sports massage!

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[Kerry]

Upper body I still would rest but find I need a little less time than I would lower, if you’ve still gone to failure and feel taxed from the movement which you should – then always take a rest.

Lower body, as I say, I always need a little longer, but would never go straight in as I just wouldn’t have the same energy.

@KerrySexton_ifbbpro - IG.

[Kerry]

This is a good start having the macros, My suggestion here would be to build a diet based on these macros, something you like.. then post here to see if there is any tweaks we can make.. then I’d run with the diet plan based on these macros and see if this puts you in a calorie surplus, if not, then you’ll be able to tweak it, again if you keep us updated we can advise if you need further help.

@KerrySexton_ifbbpro - IG.

[Kerry]

Rest day today, some short walks in this beautiful weather to break up the day, 2x posing clients, client check ins, posted some of my new team kerry sexton merch in my group chat which has gone down well.. had a nap (standard) & am just going to fill my check in out ready for Meg for tomorrow!

Will feedback what’s said

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[Kerry]

Can you please give us a little more information here please?

What have you been following and how long for?
What is your goal?
Your training split?
Steps?
Cardio?
How is your body responding to what you are already doing?

There’s not much any of us can suggest by just this one question alone.. maybe you already have and further information we can review to give our opinion on?

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[Kerry]

Amazing good to hear!!

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[Kerry]

Actually agree with alison above this one stood out in my mind first!

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[Kerry]

Another great session today

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

Dual cable row
2x 12-15

Everything is consistently on the up!

Todays been a pretty slow day before and after training, some some work, some chills, off for a short walk with marc soon, will likely have an Offplan meal tonight but I’m not sure yet!

All in all a pretty restful sunday, it feels nice not to be anywhere because the last few weekends have been busy!!

@KerrySexton_ifbbpro - IG.

[Kerry]

Alison what do your current workouts look like. Do you change them through prep or stay the same xx

Hello my gorgeous !!! hope you are great? I will re-share it here :

1/ GLUTES (tuesday)

Crab banded walk static + dynamic

REVERSE FROG 60kg

● 2x 12/15

● 1xBACKOFF

SMITH on knees banded glutes raise 90kg

● 2x 10/12

HIP THRUST 210kg

● 2x 10/12

● 1xBACKOFF

KICKBACK 45degrees + crossed 45kg

● 3x 10/10

2/ UPPER (friday)

-9 sets for back :

2 rowing movement 3 sets each

1 lats movement 3 sets

-6 sets for shoulders

1 press 3 sets (10kg max I am allowed to lift)

1 lateral raises 3 sets (4kg max I am allowed to lift)

-3 sets for triceps

Unilateral Cable tricep 3 sets

3/ GLUTES (saturday)

REVERSE FROG 65kg

● 1×12à15

● 1×10à12

● 1xBACKOFF

RDL 75kg

● 2×10à12

● 1xBACKOFF

HIP THRUST unilateral 65kg

● 1×12à15

● 1×10à12

● 1xBACKOFF

STEP UP uni hack squat 50kg

● 2×10à15

STIFF hack squat 95kg

● 2×10à12

● 1xBACKOFF[/quote]
Hello you thankyou, I am I hope you are – looking INCREDIBLE as always!!

Thankyou – I Find it all so interesting how different we do things with regards to our physique needs! Xxx

@KerrySexton_ifbbpro - IG.

[Kerry]

Agree with rich above here re a lot of variables attached to this.. it takes time, but if the split works for you, your able to progress & you take each phase seriously with training progressively with great form, you are fuelling your self with good nutrition (lots of whole foods) & recovering well, then of course & having structured phases of pushing & pulling back will help you to keep a track of your progress if you are taking photos & comparing them.

Thanks Kerry,

Yes i know it is a little harder im my age,but if i dont try i will always feel bad that i miss the chance i eat good,focusing on whole foods. i am still trying splits,becouse i have limited time in the gym (private bussines (12 h on work) and 2 kids) . So it is hard,but will find a way to stay consistant,and find a right split for me

[/quote]
Sounds like you are doing an amazing job – keep at it!!

@KerrySexton_ifbbpro - IG.

[Kerry]

Rest day for me today, had a massage last night which is always good when I have a full rest day the next day with more time to recover today, usually I get massage on one my rest days as that’s just how it seems to work out, however going to try and now get one of them the day before a rest day after I’ve trained!

Met up with a friend today, and did some work, nothing much else, looking forward to getting back in the gym tomorrow!

@KerrySexton_ifbbpro - IG.

[Kerry]

Alison what do your current workouts look like. Do you change them through prep or stay the same xx

@KerrySexton_ifbbpro - IG.