[Clare]

I began the day with a 6km run, then went to a reformer Pilates session later in the morning, which was really good. I’ve developed so much more core strength and control since doing these classes.

I have a lot of work and admin bits to get through this afternoon. I also want to get out for a walk in the sunshine at some point.

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[Clare]

If you’re making good progress and recovering in time for your next session, then there’s an argument that you don’t need to change anything, however, if what you’re doing is not enabling you to function or work properly then that’s something you need to asses and make a decision about yourself. If you’re training hard, then you will inevitably ‘feel’ something from that and your nervous system will be stimulated. If you’re not already, I would look to supplementing UNWIND post training, as this will help your nervous system to calm down. I would also supplement DREAM SLEEP 30 -40 mins pre bed.

As a side note, if you’re new to this training or have recently changed your programme, it may just being a case of allowing your body to adapt. You may have gone in too hard, too soon, with too much volume. Stripping your volume and intensity back and building back up again slowly might be beneficial.

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[Clare]

If you’re making good progress and recovering in time for your next session, then there’s an argument that you don’t need to change anything, however, if what you’re doing is not enabling you to function or work properly then that’s something you need to asses and make a decision about yourself. If you’re training hard, then you will inevitably ‘feel’ something from that and your nervous system will be stimulated. If you’re not already, I would look to supplementing UNWIND post training, as this will help your nervous system to calm down. I would also supplement DREAM SLEEP 30 -40 mins pre bed.

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[Clare]

A rest day of work, house cleaning, a run and some soft tissue treatment. I like to get at least one treatment session in a month to keep on top of any niggles and support recovery/injury prevention. I usually have a mixture of chiropractic work, dry needling and massage. I also try to get in some reflexology every now and then.

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[Clare]

It’s always best to start a gaining phase as lean as possible, so if you’ve just competed then you should be in an ideal position. Aim for a rate of gain of around 2-4lbs a month, however, you can adjust this depending on your body composition and how training is progressing. Once things start to stagnate, you begin to feel sluggish, training starts to stall, body composition begins to look sloppy, then diet down again and repeat.

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[Clare]

I had a fantastic leg session at the camp gym this morning. I made sure I got a slightly earlier session in today so that I could honour the 2 min silence for Remembrance at 11am.

I have lots of work to get through this afternoon now.

Seated ham curl x3
Pendulum squat x2
Leg press x2
Glute drive x2
Db Walking lunges x 4 lengths
Leg ext x3
Hanging leg raises x3

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[Clare]

I would personally do all body parts together before moving on to the next, as opposed to zigzagging, but if it works for you and you’re progressing well, then great.

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[Clare]

You don’t need to plan de-loads as such, but I wouldn’t want to have them more frequently than every 8-12 weeks if possible to allow progression. If you find you need them more frequently then I would address your volume, frequency and recovery protocols.

Signs you may need a de-load might be excessive fatigue, a stall in progression, prolonged muscle soreness, an increase in joint soreness or niggles appearing, decreased motivation or signs your body may be under more stress such as an increase in heart rate, poor sleep, decreased appetite.

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[Clare]

I trained upper with a friend this morning. A slightly different set up today, following their session, which was good. I’m not obsessed with sticking to the same plan and progressing movements any more, so I don’t mind switching up sessions and exercises.

Decline Ab crunches x4
Cable Bicep curl x3
Tricep rope ext x2
Lat pull down x2
Back row x2
Weighted Dips x3
Lateral raises x3 each side

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[Clare]

I tried searching, but the way the forum is, nothing really comes up…I will try a different way.

One of the questions I have is:

I have seen full body programs where for legs he recommends 1 set of leg press and 1 of hamstring curls, but that is for EOD training, so you get 7 leg press sets a fortnight, where training 2 times a week you get 4. Should I increase the leg press and hamstring curls to 2 sets a session, so I am getting 8 a fortnight?

Thanks

I agree that full body, twice a week would be the best option for you. I would also increase the leg press and ham curl sets to two, as you have more time to recover between sessions. Adjust overall volume depending on how well you progress and recover.

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[Clare]

Another rest day off the gym today. I did a nice 10km this morning after my first meal, then have been shopping getting a few bits prepared for travelling next month, as well getting organised with a few Christmas presents and birthdays for when we’re away. I have some work to be getting on with now this afternoon.

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[Clare]

I don’t think you get marked down for having tattoos, but if they make it difficult to distinguish definition or if you use cover up, then it may take away from the physique. If you’re not aiming for the Olympia stage and just enjoy the whole process of prep and standing on stage, then I wouldn’t worry about your tattoos.

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[Clare]

I got a 7km run in first thing, then got ready for a morning at the camp reflecting on friends we’ve lost in the remembrance ceremony. My husband has been through a lot throughout his career, had near misses and lost close friends, so it’s always nice for us all to come together and remember, albeit very emotional.

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[Clare]

Hilly has given you some good advice here.

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[Clare]

Today would normally be a rest day, but we have remembrance day commitments to attend tomorrow, so I got my Legs session done today instead. I’ll take tomorrow and Monday as rest days and just do runs instead. I had a good session. Training is going well atm!

Lying ham curl x3
Smith squat x2
Leg press x2
Glute drive x2
Walking lunges x4 lengths
Leg ext x3
Hanging leg raises x3

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