Clare
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Get a structured diet plan in place and track consistently first, then react from there. With 20k steps a day, you may not need to add in extra cardio, just simply adjust food to put you into a deficit.
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The MRI of the elbow showed no abnormalities. Other possible causes could include cubital tunnel syndrome or radial tunnel syndrome. Wearing a splint overnight provided relief, so that’s a good place to start. Adjusting the training routine will likely be a bit more challenging in this case, since the body’s feedback is delayed by about a day and what is good for radial tunnel is bad for cubital tunnel and reverse….
If you have cubital tunnel or radial tunnel syndrome, you need to avoid irritating the nerves by avoiding deep elbow bending, heavy gripping and movements that twist the forearm. Opt for neutral grip exercises, lighten your loads and increase rep ranges. I would also use wrist supports for pushing movements and straps for pulling movements.
On rest days you want to focus on calming the nerve. Light wrist mobility, soft tissue work and nerve gliding may help. Heat therapy can help reduce any stiffness too.[/quote]
Thank you for the input! The neutral grip variations and range changes work like a charm for back movements 🙂 chest and arms I will have to experiment a bit more in the next rotations, as they irritated the ellbow, but much less.
Also I need to rethink my workplace ergonomy for this specific injury (I am a programmer, already switched from right to left hand mouse handling but need to reassess sitting posture etc. to not irritate the ellbow here, as I spend approximatly 10h a day working).
But already I feel like the injury is progressing slightly, which keeps me hopeful for the next weeks.[/quote]
Sounds like you’re doing everything you can. If you do a lot of desk work, be careful of leaning on your elbows or spending prolonged amounts of time with your elbows in a fixed bent position. Give yourself regular mobility breaks.
Keep us posted!
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I waited until after my first meal before going out for a run this morning as I wanted to do a slightly longer distance. I ended up doing 10.5km in total, which is about the longest I like to run these days. Any longer and niggles start to kick in! My speed is still slower than it was, since before my hamstring issues, but I’ll get that back up over time once I feel completely healed.
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Add in an extra 100g carbs around the workout window, or where you feel they would sit best for you.
And deduct from anywhere or just add the carbs on top of where I’m at?[/quote]
Well if your weight isn’t budging and body composition is still in a good place, then I would just add.
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Add in an extra 100g carbs around the workout window, or where you feel they would sit best for you.
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Today is my usual Sunday Leg session. I love these days as the gym is usually pretty empty, I can put my music on and take my time. I had another really good session…. and no hamstring pain!
Lying ham curl x3
Leg press x3
Glute drive x2
Single Leg RDL x3 each side
Leg ext x3
Hanging leg raises x3Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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The MRI of the elbow showed no abnormalities. Other possible causes could include cubital tunnel syndrome or radial tunnel syndrome. Wearing a splint overnight provided relief, so that’s a good place to start. Adjusting the training routine will likely be a bit more challenging in this case, since the body’s feedback is delayed by about a day and what is good for radial tunnel is bad for cubital tunnel and reverse….
If you have cubital tunnel or radial tunnel syndrome, you need to avoid irritating the nerves by avoiding deep elbow bending, heavy gripping and movements that twist the forearm. Opt for neutral grip exercises, lighten your loads and increase rep ranges. I would also use wrist supports for pushing movements and straps for pulling movements.
On rest days you want to focus on calming the nerve. Light wrist mobility, soft tissue work and nerve gliding may help. Heat therapy can help reduce any stiffness too.
Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount -
Today is a rest day from the gym. I started the day with a run, then have a few jobs to do this morning, before spending the rest of the day with my husband.
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You can’t beat Cream of rice and whey with berries, then add some honey if you want extra carbs.
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I started the day with a short run, then went on to do a reformer Pilates class after my first meal. Another really good session, which I find hugely beneficial for my overall stability and core strength.
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GHK-cu and KPV are both beneficial together for skin regeneration, tissue repair and inflammation control. BPC-157 and TB 500 work well together in targeting direct injury sites and systemic repair. KLOW is a peptide blend that contains all four of these, so could potentially work well for you.
Having said that though, if you want to compete in natural bodybuilding, then the use of peptides is not allowed, so you will need to go down the dermatology and physiotherapy routes for more advice.
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Today’s a rest day. I’ve just got back from getting some chiropractic and massage treatment done, we also did some dry needling in areas which are particularly tight. The main focus was around my hamstrings, calves and ankles, but I had a bit of an all over MOT, which was lovely!
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Downing a large amount of liquid immediately before or after a meal isn’t advisable, but sipping around and during is fine. Just use common sense and instinct.
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Today was a legs day, and another good session. (Same session as last Wednesday).
Over the last few years, since I stopped competing and purposefully lost a bit of upper body size, I’ve been maintaining my bodyweight and size at a place that I feel comfortable, healthy and happy with. I follow a basic diet and training plan, but will eat intuitively as well when I feel I need more or less food, or if the scale begins to drop or increase more than I’d like. I’ll also sometimes adjust my training to how I feel on the day.
With the output that I’m generally doing, I find that this current plan (below if you’re interested!) keeps me where I want to be, even with off plan meals for social occasions or when I fancy something different. I will also completely switch off when I’m away on holiday, eat whatever I want and only train if I feel like it, then react when I get back to what I will do with my diet to get back on track (Generally I’ll return and have lost weight, so need to eat up when I get back!).
With my focus now solely on health and longevity, my mindset to diet and training is different to when I was deep into competitive bodybuilding (Which totally served a purpose at the time).
TRAINING DAY DIET –
SHAKE ON WAKE:
Join-In, 10g Collagen, 6g Creatine, 10g glutamineMEAL 1 – PRE WORKOUT:
450g Greek Yoghurt, Greens powder, 10g flaxseed, 130g blueberries/raspberries, 20g manuka honeyMEAL 2 – POST WORKOUT:
150g (cooked weight) Turkey/Beef, 80g (dry weight) rice/300g (dry weight) sweet potato, 120g green veg, 100g sauerkrautSNACK (If I’m hungry):
Homemade protein flapjack or fruit or rice cakes and almond butterMEAL 3 – PRE BED:
120g Oat So Creamy, 2 whole eggs, 25g Performance Protein, 10g chia seeds, 40g cacao pasteREST DAY DIET –
SHAKE ON WAKE:
Join-In, 10g Collagen, 6g Creatine, 10g glutamineMEAL 1:
450g Greek Yoghurt, Greens powder, 10g flaxseed, 130g pomegranate seeds, 20g manuka honeyMEAL 2:
2 x sourdough toast, 3 whole eggs, 70g avocado, salad leaves, tomato, cucumber, beetrootSNACK (If I’m hungry):
Homemade protein flapjack or fruit or rice cakes and almond butterMEAL 3 – PRE BED:
120g Oat So Creamy, 30g Performance Protein, 10g chia seeds, 40g cacao pasteInstagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Volume and frequency is very individual and comes down to intensity, recovery capabilities and genetics. If you can only press once every 6 days, then that may be what you need to do. You could try lowering your volume in the session and hit it twice a week, however, if you are very strong at pressing then you may need that 6 days to recover, regardless.
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