[Clare]

If running is the priority right now, I would do one of the following options:

Off

Short run and Upper

Lower

Off

Mid run and Upper

Off

Long run

OR

Off

Short run and Full Body

Off

Mid run

Full Body

Off

Long run

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[Clare]

Today is a rest day from training. I did a 7km run this morning, then my husband and I went out for a coffee and walk. I’ll get on with a bit of work now before watching a bit of the rugby this afternoon.

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[Clare]

For your own personal goals this seems like a sensible approach. Just take things very steady and assess performance, your body composition and scale weight as you go, before making adjustments.

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[Clare]

I started the day with a quick, short run, then went to my Pilates class later that morning, which I’m still really enjoying. I’m noticing a marked improvement in my core strength and control since going, which is carrying over nicely to my strength in resistance training sessions.

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[Clare]

Boron can lower SHBG (sex hormone binding globulin), which in turn could help to increase free testosterone. However, Boron also has other health benefits besides this, such as having anti-inflammatory properties and improving bone density by helping the body to retain essential minerals. The tbJP joint product Osteo Pro contains 6mg Boron Glycinate per serving.

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[Clare]

Today is a rest day from training, just a run first thing, then it’s been a day of catching up on some bits and bobs. I have a bit of work to do this afternoon, then will get out for a walk later.

Scale weight is back up to base line this morning, so normal diet plan today.

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[Clare]

I agree in having a go at making you’re own. A lot of these gainer products have a lot of fillers and rubbish in them.

If you don’t want any coconut oil or nut butter, then here’s an alternative:

Avocado
Almond milk
Oats
Whey Protein
Banana
Honey

You can also add Greek yoghurt and/or dates for extra calories and thickness.

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[Clare]

Legs today. Another really good session. Energy was a little low this morning and scale weight has dropped the last couple of days, so I had a little extra food post session, and may have some more pre bed if I feel I need it, otherwise all is good right now.

Seated ham curl x3
Belt squat x2
Leg press x2
Glute drive x2
Leg ext x3
Hanging leg raises x3

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[Clare]

I struggle with all back movements and pressing.

Legs too but doing those unilateral isn’t that big of a problem.

I believe I might have a forward roll of the shoulder or something like that.

When pressing I feel my right pec but not my left (which has the weird shoulder)

Same with back

Have you been to see a physio regarding your shoulder? If not, that would be my first step. Get to the route cause.

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[Clare]

Would you say this is noticeable in your physique?

Like Sas says, it’s not unusual for one side to be more dominant and slightly stronger, but how significant is the difference?

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[Clare]

I trained Upper again today with my old training partner, which was another really good one. We’re trying to make this Tuesday session a regular, although last week’s floods messed that up! Moving forward though, if nothing gets in the way, then we’ll try to continue to meet up every Tuesday.

Incline chest press machine x2
Cable flyes x3
Db lateral raises x3
Lat pull down x3
Back row machine x2
Tricep kickback machine s/s Cable Bicep curl x3

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[Clare]

I would possibly set up your training like this, giving yourself rest days either side of your ‘strength training’ day.

Monday: Lower.

Tuesday: Upper.

Wednesday: Lower.

Thursday: Off.

Friday: Strength Day.

Saturday: Off.

Sunday: Upper.

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[Clare]

Today was kicked off with some cardio. It was good to get out first thing in the fresh air, without it pouring down with rain! I then had quite a few admin and house jobs to get through, before going for a relaxing reflexology session, which was incredible. I have a couple of work bits to get through now, and will likely get out for a walk later.

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[Clare]

I agree with Hilly here. You’ll be in a more responsive and better position if you begin your next gaining phase as lean as possible, so I would keep digging.

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[Clare]

Your mindset is that you are ‘Deeply motivated, driven and passionate about the routine’ and you want to see how much you enjoy the process. So go for it, give it everything you have, step on stage and then make a decision as to whether you want to continue competitively or just bodybuild as a hobby/way of life. Don’t overthink this.

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