[Clare]

Hi mate

I’d like to see a leg press somewhere.

The hip abductor could also be swapped for a hip thrust, a superior movement in my view for glutes, but accept the abductors are not at all taxing so you could keep them in with a leg press or hip thrust depending where your priority lies

I would take the advice from Rich here. Feel free to post up your programme again, with these suggestions, and we can take another look.

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[Clare]

I had a really good upper session this morning, last one before going away on holiday next week. I may get a couple of lower sessions in and a reformer Pilates class before going, but this will be the last direct upper. When I’m away, I’ll probably just do my morning runs and take a break from training.

Tricep ext x3
Shoulder press machine x2
Incline chest press machine x2
Cable cuff laterals x3
Lat pull down x2
T bar row x2
Cable Bicep curl x3

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[Clare]

I think the frequency of injecting in the same place over and over is the main issue, without allowing time to heal, so I would rotate sites. Making sure your technique is smooth and you are using correct needles too.

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[Clare]

A good start to the week, kicked off with a run and a yoga class, then getting stuck into some work and reading and planning out the week ahead.

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[Clare]

Youth Revisited for online or Eval for in person. Get the full competitive athlete test.

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[Clare]

A usual Sunday leg session for me this morning, then an afternoon with my husband, before he goes away again for work tomorrow.

Lying ham curl x2
Smith squat x2
Leg press x3
RDLs x2
Leg ext x2
Hanging leg raises x3

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[Clare]

This sounds good to me. Going through your poses daily like this will help to solidify each one and make it feel like second nature on stage. If possible, going through some poses in a different setting with people around might also be beneficial, possibly post training in your gym.

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[Clare]

I drove out early this morning and did a lovely run along the coast. Then back home to spend the day with my husband. We had a lovely chat with our eldest daughter, who is still away travelling, then we popped out to buy a few bits we need for our holiday in a week’s time, and stopped for some lunch. The weather is still lovely, so we’re back home now, chilling in the garden.

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[Clare]

I’m definitely in agreement with the others.

Run a closely monitored couple of weeks of increased food and lower output

You can then make a decision as to whether you need to cut back down or if the look has improved.

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[Clare]

I did a 5km run first thing, then onto a reformer Pilates session a little later on, after I’d had a meal.

Another good, challenging session, with lots of core stability work.

I’m meeting a friend later this afternoon for a walk, so have some computer work to get on with until then.

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[Clare]

From what you describe it does sound like it could be tendonitis. If it is that, then it’s a case of managing the inflammation. Initially with total rest, then when you are back to training, warming up well, finding movements that cause no/minimal pain, increasing your rep ranges and possibly wearing neoprene elbow sleeves to keep the joint warm. Utilising anti-inflammatories supplements such as Cure-Coming and Join-In would also be beneficial.

Having said that, seeking out a professional diagnosis would be advisable to stop all the guessing. They will then be able to give you advice on tendon strengthening exercises, give you some soft tissue treatment, and possibly shock wave therapy if needed.

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[Clare]

Today is a rest day from training. I did a run this morning, before the weather got too hot, then it has just been a day of work and odd jobs. I’m about to go and get a nice, relaxing reflexology treatment now.

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[Clare]

Not something I personally track. If you eat a varied, nutritious diet and stay hydrated, you’ll likely be getting enough (Unless you have a certain medical condition or taking medications that affect your potassium levels).

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[Clare]

Should be fine in hold luggage.

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[Clare]

I managed to get a good leg session in this morning. My daughter is at home off work due to her knee, so I’ve been around to help her while getting on with some work and jobs around the house.

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

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