[Clare]

for me I will having pre workout meal before 1 hour when I training
during the training I have intra workout meal
training around 60to90 min
finish workout I will having a protein shake and
after 45 min I will have my pre workout meal

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No need for the protein shake immediately after then in my opinion. Wait for your body to calm down from training and get into a more relaxed state, then eat your solid post workout meal 45 mins after.

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[Clare]

This would depend really on how long before training you had your pre workout meal, whether or not you have implemented an intra workout drink into your plan and if you’re training multiple times a day.
I like to have an easily digestible pre workout meal around 60-90 mins pre training, utilise a carb/pro intra drink during training and then eat a solid post workout meal around 45-60 mins after training. Setting things up this way, there is no need to slam a protein drink down immediately.

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[Clare]

I have a Booster gun. mid range on price, loads of settings and adjustable heads.

Does @rebecca still have your special attachment?

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[Clare]

I always ruin myself after a Sunday session! I wouldn’t be able to function properly training clients after these workouts, which is why I choose to do them on Sundays, so I can veg for the rest of the day. Really pleased with today. I managed 120kg on Deadlifts. Not back up to my best yet, but I know I’m still holding back and nervous since my injury, so I need time until my confidence has returned. I was also happy with hitting some extra reps on 130kg glute bridges with much better execution and longer holds this week.

Pyjamas are my look for the rest of the day 😉

ROTATION 2 – LOWER LOAD
Seated hamstring curl – 1 set of 10-12
Conventional deadlift – 1 set of 15, increase the weight for 8 – TOUCH AND GO REPS
Barbell shrug– 1 set of 20
Glute bridge – 1 r/p set
Single leg Leg press – 1 set of 20
45 degree hyper – 1 set of 10-12 reps – hold at peak contraction for 2 secs with a controlled eccentric
Abductor – 1 r/p set
Back supported leg raises – 2 body weight sets of 15
STRETCH
Seated calf raise – 3 sets of 10-12.

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[Clare]

Hey Niall, what makes you think that you need to take digestive enzymes? A lot of the time if you’re experiencing digestive issues it’s just a case of switching up your diet and choosing the right foods for you, unless you know for sure you’re lacking enzymes.

_________________________________________

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I’m eating twice as much food now than I have been for a long time after having an injured shoulder and slacked off most of last year so my first few meals settle really nicely then meal 4/5 seem to take longer to digest. Not getting issues or anything like that so I thought I’d try enzymes to see if this helps   [/quote]

—-
I like Ryan’s approach

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[Clare]

No problem having fats post cardio. You can, however switch the order of your meals depending on your daily routine and preference.

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[Clare]

I have a cheapo one from Amazon. Does the job and hasn’t broken so far!

https://www.amazon.co.uk/Bozaap-Handheld-Eletronic-Adjustment-Gun-Carbon/dp/B07TKV21XZ/ref=sr_1_6?crid=3I366UELTN76W&keywords=massage%2Bgun&qid=1578817742&sprefix=mass%2Caps%2C149&sr=8-6&th=1

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[Clare]

Could be your form, could be a weakness in your erectors, could be that you’re not warmed up enough, could be that you’re loading the bar too much too soon or it may be a movement simply not suited to you. A trap bar deadlift will incorporate more leg drive and take some of the loading off your lower back, so you may find these feel better for you. You may also need to programme in more isolated lower back loading to help to strengthen the erectors or try placing your deadlifts further down your workout once you are warmed up a little more.

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[Clare]

A quality intra workout will provide sustained energy, initiate muscle protein synthesis at the onset of exercise and ensure the recovery process begins immediately once the workout is done. I believe they are extremely beneficial if muscle building is the goal and also during times of calorie restriction. TrainedbyJPnutrition MPS MAX and SUSTAIN are the gold standard combination for an intra workout or for more of a budget JP Performance Fuel and EAAS.

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[Clare]

Hey Niall, what makes you think that you need to take digestive enzymes? A lot of the time if you’re experiencing digestive issues it’s just a case of switching up your diet and choosing the right foods for you, unless you know for sure you’re lacking enzymes.

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[Clare]

Rest day today. Usual Saturday jobs, a little walk along the Quay side with a coffee stop and a nice chilled afternoon at home 🙂

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[Clare]

Could be a shoulder joint instability issue. Could be that the weight you’re lifting is too heavy for you right now. Do you only experience this doing one particular exercise?

yes mostly from incline bb, sometimes flat bb but rarely.

thanks [/quote]
—
My guess would be weaknesses in stabilising muscles. Spend some time focusing on tricep strengthening exercises and shoulder work. Include some supported chest machine and lat exercises, then build your weight up slowly on the barbells.

Having said that though, bench press doesn’t suit everyone and isn’t vital from a hypertrophy point of view.

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[Clare]

Doesn’t really matter, just get them in wherever they will benefit you most. However, my question would be why would you accidently miss your carbs out of a meal?

_________________________________________

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Mainly meal 1 or 2 because of the nature of my work im up early and rushing about so might not have time during work hours to finish it[/quote]
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Have you thought about changing what you’re eating in that meal so that’s it’s easier to eat quickly?

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[Clare]

It’s fine to switch it out now if it’s stalling. Just continue training as you were at the same intensity.

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[Clare]

Could be a shoulder joint instability issue. Could be that the weight you’re lifting is too heavy for you right now. Do you only experience this doing one particular exercise?

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tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount