[Kerry]

Another rest day, this one was unplanned but both me and meg think it’s the right thing to do, energy is is the flaw, slept well last night for almost 8hrs, have napped 2x today, this time of month an managing energy is super hard for me.. off for a massage shortly, jsut really focusing on recovery today and aiming to be back in tomorrow, with me it’s a case of managing my self at this time so often we have to pull back, we’ve done it for long enough now I know it’s only a benefit

Better we listen to your body reset and be ready to smash the rest of the week [/quote]
Always thankyou xx

@KerrySexton_ifbbpro - IG.

[Kerry]

Another rest day, this one was unplanned but both me and meg think it’s the right thing to do, energy is is the flaw, slept well last night for almost 8hrs, have napped 2x today, this time of month an managing energy is super hard for me.. off for a massage shortly, jsut really focusing on recovery today and aiming to be back in tomorrow, with me it’s a case of managing my self at this time so often we have to pull back, we’ve done it for long enough now I know it’s only a benefit

@KerrySexton_ifbbpro - IG.

[Kerry]

Amazing progress well done, If you are ok with a mini cut to get you in and out if you are able to hold on to your strength then go for it with the aim to pull off as much as you can before going back up again!

@KerrySexton_ifbbpro - IG.

[Kerry]

Rest day today, haven’t felt to great in my self, day 23 of my cycle so everything feels hard, the simple things, that’s why having a routine and a goal really does help me just get things done, I always think of the saying “how you do anything is how you do everything” .. it really helps on these days.

Hopefully I’ll be ok for training tomorrow and hopefully sleep will improves which is always something I suffer with at this time!

@KerrySexton_ifbbpro - IG.

[Kerry]

I agree with Adam above – but also, as a gym they are wanting to be the best for their members, I’m sure they will still want to know your feedback so i would t feel worried and would still say something if it was me!

@KerrySexton_ifbbpro - IG.

[Kerry]

Hey Brennan, thanks for all of the information here.

how long have you been dieting for?

Have you had any de-loads in this time – when was your last?

What is your sleep quality/ duration?

What is your stress like?

How long have you set this diet phase for?

It is true, we all experience sticking points during dieting phases, but If you’re not seeing any visual progress it may be worth either increasing output or changing calories – but you have stated your job is active – do you wear your tracker at work are these steps included in work?

@KerrySexton_ifbbpro - IG.

[Kerry]

Great day today, we travelled to be modified fitness in Chester – a gym well worth the visit! It was an open day & marc was there with his new sponsor Gym Leco, so of course I tagged along trained glutes and hams – used some different equipment there today so wasn’t my normal session but still with the same movements I usually would – all in all a great day!!

@KerrySexton_ifbbpro - IG.

[Kerry]

Rest day today, currently in the hair dressers having my hair done! Seen a friend today for coffee and a shop.. for once not your standard boring rest day my work load is a little lighter on a Friday so I made the most of it!

Haven’t been in the best of spirits with PMDD which is why it’s good to try and do something instead of moping around!

All in all a decent day

@KerrySexton_ifbbpro - IG.

[Kerry]

When I used to train quads I had the same, it was however down to the equipment, so have a word with the gym, on our machine I was able to put a hip thrust pad around it which helped. If its not the padding, it might be worth speaking to a physio.

Have you tried leaving the calf raises out prior to, to actually see if it does make any difference (if its not a padding issue)?

@KerrySexton_ifbbpro - IG.

[Kerry]

Training today was OK… felt pretty low energy, which happens from time to time, I already know why, last nights sleep was restless and although we went to bed the normal time of 9pm my latency was 50mins & I woke up at 4am!! Unsure why, but hay, gave my best!

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

Another session done – I always try and remember that 100% looks different each day and as long as we show up and give whatever that 100% is – I’m happy and satisfied knowing I couldn’t give more!

@KerrySexton_ifbbpro - IG.

[Kerry]

Hi Adrian

So your calories are already pretty low.

How is your adherence to your diet?

The next adjustment you could make here when needed is by having a training day and rest day food plan. Less carbs on rest day as the demand for carbs will be lower – However, I would be really interested to know the information above as asked by Marc because as I say, it already looks as if output is high, steps are high, and calories are low..

@KerrySexton_ifbbpro - IG.

[Kerry]

Hey Tobi..
How deep are you into your diet now?

@KerrySexton_ifbbpro - IG.

[Kerry]

Another rest day, with my one day on one day off split, off for a Thai massage shortly, it’s been a great day of work, I feel like I don’t have much else to say for my rest days – jeez doesn’t this make my life look boring haha – anyway I love it

@KerrySexton_ifbbpro - IG.

[Kerry]

I’ve definitely experienced this also!

You never know it could have just been “one of those days” for that lift. I’d see how you feel next time, then definitely as the others have advised get onto a machine, and just remember to be smart, yes we still want to be strong as we diet, and can still improve lifts even, but definitely be mindful with certain lifts it’s just not worth an injury.

@KerrySexton_ifbbpro - IG.

[Kerry]

https://share.icloud.com/photos/01a72uSd26-QL6lrI8uH9tQFA

I’m not sure if iCloud links work here someone will have to let me know! But super proud of this progress from last Feb until now! Crazy given things haven’t been alll that smooth!

Anyway today was a training day – another great one, my back feels ok, was a bit twingey today so was carful but I was a little tired heading into this session with pmdd here, so felt it in my breathing which would have effected my brace! Anyway still a great session!

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.