[Kerry]

I was working in a pretty low rep range (got 5 in that last session), but I still had 2 plates pinned on with a pause in the fully lengthened position so I would have to do way too many reps for it to be really worth it for me.

You could also try adjusting your tempo slowing it down and holding for a couple of seconds making it harder and moving this perhaps directly after one of the movements stated above so you are pre exhausting your adductors before going into it, you could possibly still make use of the adductor machine this way.

@KerrySexton_ifbbpro - IG.

[Kerry]

Today was rest day!! Took some all important me time today and went and got a facial, which was nice for the midweek and something I don’t usually do and was really needed!

Rehab / stretch & roll this this evening ready to go again for tomorrows session! Fingers crossed it goes as well as yesterday’s which I’m sure it will – will update here with the session in the am!

@KerrySexton_ifbbpro - IG.

[Kerry]

BAM, a successful training day! Stretching and rolling in the morning & then directly before my session I have some core / transverse activation drills & some glute drills. But today, some new movements added in, a proper training session, meg made me feedback right away, and i’m glad to say I believe this session will stick!

We have reduced my sessions down to 3x per week now, and believe we have the right plan to move forward with.. Monday, Wednesday Friday.. (starting from next week with those days) they are mainly glute dominant, I will post them as I go this week, the first one is below.

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

Hello my dear Kerry; can you summarize what happened to you? Which injury is it ? Keep rocking the recovery [/quote]
Hey you, yes 3 slight disc bulges on review from my mri, but just a lot of functional issues with this through my hips, and posture- in short it’s just been a big ball ache, and I think worse from a long season! But things seem to be taking steps forward now with a lot of effort and trials and error with recovery / rehab after the last few months ♥️ thankyou ♥️

@KerrySexton_ifbbpro - IG.

[Kerry]

Alison that’s crazy with regards to the olive oil, something I need to try I do agree though the more conditioned I am for the stage in terms of practicing my posing has to be the biggest help.

For me I also take a portable fan for backstage, I use this right until the moment I step on stage & am always sure to have a towel!

Not eating as much on show day definitely helps me so making sure your reaching fullness days / a day prior may be a good idea!

What supps do you also use on show day?

@KerrySexton_ifbbpro - IG.

[Kerry]

BAM, a successful training day! Stretching and rolling in the morning & then directly before my session I have some core / transverse activation drills & some glute drills. But today, some new movements added in, a proper training session, meg made me feedback right away, and i’m glad to say I believe this session will stick!

We have reduced my sessions down to 3x per week now, and believe we have the right plan to move forward with.. Monday, Wednesday Friday.. (starting from next week with those days) they are mainly glute dominant, I will post them as I go this week, the first one is below.

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.

[Kerry]

Todays a rest day for me, mobility & stretch, lots of work, meeting a friend for shisha around 5, back for my 7:30pm meal and an early nights sleep! Unfortunately another bad night sleep with a 3am wake up managed to fit 2 naps into my day however.. thankfully! Due on in 4 days and I cannnot waaaait!

@KerrySexton_ifbbpro - IG.

[Kerry]

I agree with Clare here with having a rest day on the Friday instead of training, if she’s training hard she will put herself into a hole & she may find making progress with her lifts limited..

Monday – lower / side laterals
Tuesday – rest
Wednesday – Upper
Thursday – lower
Friday – rest
Saturday – full body
Sunday – rest

Would also be my preference but with a little extra delt work on Mondays session as this is a muscle group we can recover quite quickly from & seeing as you are wanting to focus a little more on delts this would mean a little more volume is placed here.

@KerrySexton_ifbbpro - IG.

[Kerry]

One thing to note you’re young, you’re likely going to be tad more out of shape even if you’re not fat in an offseason compared to guys 10 years your senior with lots more muscle, unless you’re a super genetic guy I’d aim to initially bump cals by 250-300 on td and rd and take a small bump off your expenditure, see how your visuals and weight trends across the week if it’s rising nice and steady you can keep things there and if visuals, performance start to stagnate you can look to bump up again. The best tips to not getting too out of shape – don’t over eat in your off plans, train really really hard, take your time in building calories / reducing expenditure

Agree with all of this, and id also note that you may get hungry throughout building those calories up slowly, but adherence & consuming whole foods is going to be key here in leading you towards a better body composition, so definitely base the increases off of visuals & bodyweight rather than hunger, I believe that is where most people go wrong, be patient!

@KerrySexton_ifbbpro - IG.

[Kerry]

Sunday Funday, Glutes & Hams trained, are going through a process currently as ive said, working out what is working, a few more movements added to the list today which is positive! I will be sending everything over to meg, so we can formulate a game plan, 11 weeks left to progress before we begin to diet, we need to ramp things up now!!!

@KerrySexton_ifbbpro - IG.

[Kerry]

Have you ever tried doing Wim Hoff breathing exercises? For the anxiety from the pmdd I am sure it would help a lot.

Currently do squared breathing, inhale through my nose for 4 seconds, hold for 4, exhale through my mouth for 4, hold for 4, repeating. You could be right however, he may have other methods! Thankyou!

@KerrySexton_ifbbpro - IG.

[Kerry]

Completely agree with Clare here, honestly, it is better to be dieting on higher food, less steps, and less cardio, if your still dropping, then I would also not change anything, if you do, you may find this impacts your recovery further therefore your knee may flare up again or fatigue could increase when really a change doesn’t sound necessary.. Sounds like you are in a good spot.. Just keep an eye on when to take your deload if it has been a while to keep your fat loss as smooth as it seems to be going.

@KerrySexton_ifbbpro - IG.

[Kerry]

Today was a rest day for me, I keep waking up around 2:30/3am, and unfortunately with what I go through each month with pmdd, I wake up sweating, with nightmares and then as soon as I wake, I feel my heart pounding and anxiety hits (for no real reason, I can’t ever pin point the anxiety), I then have to just get up!! … so my work load is very reduced on a Saturday, which meant I could get 2 naps today!! (thank goodness)

Anyway, rehab done, food shop done, seen 2 friends, tidied the house, all in all a good day given the sleep this week ive managed to just keep going doing all things with intent, so im proud of that, because this really drags me down each month and the things I love get real hard to do, this is where discipline really has to be a must – im so grateful for Meg in this instance, as she really understands me now and just helps.. likewise with Marc <3

@KerrySexton_ifbbpro - IG.

[Kerry]

Have you had your blood work tested recently? You could find this gives you some more answers as to why you may be experiencing a decrease in your sex drive.

@KerrySexton_ifbbpro - IG.

[Kerry]

A great day in the gym, had another trial of movements today to see if things have improved & I feel they have, so we’re adjusting my training programme this weekend! Today’s session went as below!

I felt some aggression come back today & it felt SO good.. felt great to be training hard again!

Lower:
Ab control drills
Glute control drills

Hip thrust
1×18-20
1×12-15
1×10-12
1×8-10

Kick backs
2×12-15
1x 15-20

Side lateral raise (standing db)
1×10-12
2×12-15

Single leg press (pin loaded)
2×12-15

Abductor
2×12-15
1×18-20

Dual arm lat row
2×12-15

@KerrySexton_ifbbpro - IG.

[Kerry]

A much needed rest day!

Woke up around 2:30am kicking out at marc having a nightmare which happens most nights at this time of the month.. had enough of laying there with a high HR, it goes up around this time of the month for me with PMDD & the anxiety just keeps me awake, so I got up got my unwind in, & got ahead with work about 4am..

Once I got work out the way thankfully I had a very long nap before heading off for a 5.30hr round trip to see our therapist, got some more client work done. had a bath, eaten food and I’m off to bed!

Good night!

@KerrySexton_ifbbpro - IG.