Kerry
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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
@KerrySexton_ifbbpro - IG.
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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?
@KerrySexton_ifbbpro - IG.
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Amazing good to hear!!
@KerrySexton_ifbbpro - IG.
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Actually agree with alison above this one stood out in my mind first!
@KerrySexton_ifbbpro - IG.
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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 12-15Everything 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.
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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.
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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.
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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.
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Alison what do your current workouts look like. Do you change them through prep or stay the same xx
@KerrySexton_ifbbpro - IG.
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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.
@KerrySexton_ifbbpro - IG.
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I used to prefer training early in the morning before work, I always found for me personally I did not have as much energy in the evening & it meant I was going to bed to late also trying to cram in meals, however, it’s different for everyone, have you tried both?
@KerrySexton_ifbbpro - IG.
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A fantastic workout today.. below
Glute med kick back
2×12-15
Reverse hyper
2×10-12
Glute max kick back (kneeling) (new)
2×12-20
Abductor
2×12-15
Single arm cable lat pull down
2×12-15
Cable row lat bias
2×10-12
Rear delt cable fly
1x 12-15
Machine lateral raise
2×12-20
Taking progressions through each session now & am on a really good roll still.. feeling pretty f#*cked out of the gym BUT that’s pretty normal when we are pushing our selfs to the extremes.. and I’m just happy the sessions are this progressive.. bring on the progress
@KerrySexton_ifbbpro - IG.
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Rest day for me today, a busy morning with work, goal setting & a walk, about to shut work down & spend some time with marc for the afternoon before another work block this evening – then yay, it’s back to training tomorrow!!
@KerrySexton_ifbbpro - IG.
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What an inspiring journey!
That takes some real strength to get though I really admire this, well done. Everything you’ve done from a fitness standpoint sounds really great to, you should be proud! Hope the session goes well & as rhea said, keep us updated!@KerrySexton_ifbbpro - IG.
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Great to hear, did you leave things the same or end up making any changes?
@KerrySexton_ifbbpro - IG.