[Clare]

Remove all veg for a few days and see if the problem persists. If it does, then it’s not the veg. If it resolves, then try adding in some different veg varieties one at a time to see what you can tolerate.

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[Clare]

Today is a rest day from the gym. I did a 10km run this morning, which went really well. I have a long ‘to do’ list to get through for the rest of the day, but nothing really exciting to report!

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[Clare]

Yes, that’s fine.

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[Clare]

Legs this morning. Yesterday was a long, busy day, and despite a decent sleep, I felt quite tired this morning, but had a really good session none the less. Aside from a walk this afternoon, I’ll get plenty of rest later.

Lying ham curl x3
Leg press x3
Glute drive x2
Smith machine RDL x3
Leg ext x3
Hanging leg raises x3

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[Clare]

There’s a risk that you’ll eventually get a build up of scar tissue if you’re injecting the same area every other day, so I would rotate more sites.

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[Clare]

I have a busy day ahead, so just checking in on my log now as I may not get chance later. I’ve just been out for a 10km run, which felt great today. Probably the best I’ve felt at this distance since my hamstring injury. No pain throughout, and my speed has improved massively.

We have a friend’s christening to go to later this morning and then out for a celebration late lunch. We are also planning to visit some more friends on our way back home.

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[Clare]

You could split the omegas and magnesium am and pm, but otherwise that all looks fine to me.

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[Clare]

My usual reformer Pilates session was cancelled this morning due to a power cut, so I went and did and upper body and core session in the gym instead. 2 back movements, 2 chest movements, 2 delt isolations and 3 core exercises. I’m also meeting up with a friend this afternoon for a long walk, then having an off plan meal with my husband tonight.

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[Clare]

Post your diet for us to have a look at.

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[Clare]

No gym today, just a run this morning. 8km at a reasonable pace. I feel like I’m able to increase my speed now, without any pain.

Aside from that I have some work bits and jobs to get through today. I also have a reflexology appointment later on, which I’m really looking forward to!

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[Clare]

Hi Guys,

An update regarding this with the MRI report now available, I have attached screenshots of the report but here is a summary:

• Sternoclavicular (SC) joint: unremarkable, no significant arthropathy.
• Clavicle itself: normal bone-marrow signal, no fracture or focal bone abnormality.
• Acromioclavicular (AC) joint: intact, no significant arthropathy.
• Coracoclavicular ligaments: maintained.
• Shoulder joint: normal alignment, no significant fluid/inflammation in the joint, cartilage maintained.
• Rotator cuff: supraspinatus, infraspinatus and subscapularis appear intact. No overt tear.
• Long-head biceps tendon: intact and sitting normally.
• Chest wall/shoulder musculature: normal signal and volume.
• Mild subacromial bursitis — inflammation/irritation of the bursa above the rotator cuff.

Sounds like the subacromial bursitis is the main issue here, which is usually caused by repetitive movements and overuse. I would completely rest for a week, use ice therapy and anti-inflammatories if needed. When you return to training, focus on rotator cuff and scapular stabilisation exercises initially and avoid overhead movements until you feel like the pain has subsided. I would then return to compound movements with machines that can offer you support and stabilisation. Start light, with higher rep ranges and build your loads up very gradually.

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[Clare]

Today was Legs. Another good session. I’ve been building my strength back up since having the hamstring issue, so it feels good to be able to train with full intensity again.

Seated ham curl x3
Belt 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 either go with 2 on, 1 off on rotation, or Upper, Lower, Off, Upper, Off, Lower, Off, if you want fixed days of the week.

I also agree with Rich on his other advice points.

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[Clare]

One isn’t ‘better’ than the other. Cream of Rice is faster digesting as it is low in fibre, making it ideal for faster energy in a pre workout meal, and quicker recovery in a post workout meal. Oats So Creamy is naturally higher in fibre and slower to digest, so tends to keep you fuller for longer, with a slower release of energy. Ideal as a first meal of the day, pre bed, or if your pre workout meal is further away from when you start training. Both taste amazing, so it’s really down to taste and what type of meals suit you best and when. Most of us incorporate both in our diets at different times.

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[Clare]

I trained upper this morning. A solo session this morning at the camp gym, and a really good one.

Strength and energy in a good place.

Lat pull down x2
Back row x2
Incline chest press x2
Shoulder press machine x2
Dips x2
Tricep ext x3
Bicep curl x3

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