[Clare]

0.2mg per kg body weight of Yohimbine HCL is the recommended dose to work up to. So start low to assess tolerance and work your way up. Take it in a fasted state, ideally first thing before morning cardio. There are differing views as to when the best time is to start taking it during a cut. I personally like it added near to the start and pulled out a couple of weeks before a show as it can cause some water retention, but others like to use it in the last few weeks as James has suggested.

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[Clare]

Last workout before Christmas done. An alright Upper session. Matched numbers on this one give or take a rep or 2. I feel a little beat up and tired today, so looking forward to a full day off tomorrow and back in for a festive food fuelled Leg workout on Boxing day.

I hope everyone is set and ready for tomorrow. Whether you train, don’t train, eat on plan or eat allllll the food, enjoy it! It’s one day out of the whole year, so a little over indulgence and relaxation is not going to make any kind of dent on your progress in the bigger picture (Unless you’re competing imminently!). I know I intend to make the most of it 🙂

Dual cable bicep curl – 4 sets of 10-12
Low incline lying side raise on the cables – 3 sets of 12-15
High Incline DB press – 3 sets – 12 – increase the weight a go for 8, stay on that weight fail again
Narrow press machine – 2 sets of 10-12
Single arm tricep pushdown – 2 sets of 10-12
Front z bar raise – 1 set of 15-20
STRETCH
Lat pulldown – 3 sets – 12 – increase the weight a go for 8, stay on that weight fail again
Mid back row – 3 sets – 10, up the weight 6-8, then 15
Reverse pec dec – 1 set of 15-20
STRETCH
Ab roll outs – 3 sets of 10-12.

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[Clare]

If they’re two different hack machines, chances are they will give you a different stimulus anyway, so I wouldn’t worry at all. If you wanted to switch things up further, just alter your foot positioning or rep range.

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[Clare]

Lovely day with the family. We met up with my Mum for lunch, did a spot of shopping and have spent the rest of the day together watching Christmas films. Love having my girls both home with us 🙂

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[Clare]

Bodybuilding is a lifestyle and comes from a passion for training and wanting to challenge yourself. You can absolutely pursue this with a solid diet and training plan, fit it around your family and make some significant progress. If you want to take it to a higher competitive level then this is where more structure and supplementation will give you more of an advantage, but in terms of ‘Wasting your time’, absolutely not!
Bodybuild for the love of it, do the best you can with the budget and commitments you have and you will make improvements for sure.

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[Clare]

Yohimbine wouldn’t be by go to personally if I was looking for a nootropic supplement. It has a stimulating effect on the sympathetic nervous system, which for some people could increase energy and focus, but for others could cause more anxiety effects and increased feelings of stress. I guess it’s person dependant. I prefer to be in more of a calm and focused state when studying. 15mg also seems quite high. Generally the max dose for fat loss purposes is 0.2mg per kg bodyweight.

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[Clare]

okay thank you guys il add a squat variation in, would you both say to front squat?

Try it and see. It would be a good addition if you get on well with it. The position can be awkward for some people, but if you find it works for you then I’d run with it.

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[Clare]

I train with a split of Upper, Lower, Off, Upper, Off, Density, Off, which might also suit you. With this split you can prioritise back movements on your upper days, with Chest/Delts in the second half of the workout, Legs on the Lower Day and a Lower back loading hip hinge movement with Legs on the Density day. This way back is hit 3 times. Also start your upper workouts with 4 sets of Biceps.

_________________________________________

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Hi Clare, I’m interested in this but I’m a little confused. I’m not sure what the layout should be for the upper and lower days. For example, I follow a strict layout for let’s say legs. It is:

1. Hamstring isolation

2. Squat variation

3. Leg press variation

4. Quad isolation

5.Weak point compound movement

6.adductor/abductor
7. Calves.

I have 3 rotations of that at the moment, as well for push and pull. How would I set up the layout for upper/lower type training? Also not really sure what a density day is? I watched some density day training videos but am still a bit confused.[/quote]

—————————-

That Lower set up looks good. As Oscar has stated, a density day would be another Lower top up day, but begin with a hip hinge movement too.

This is an example of one of my Upper days: One day will be shoulder dominant, and the other would be chest. You could begin with your back movements though. I layout every session in my Athlete Log if you want to read through all my workouts and rotations.

Dual cable bicep curl – 4 sets of 10-12
Low incline lying side raise on the cables – 3 sets of 12-15
High Incline DB press – 3 sets – 12 – increase the weight a go for 8, stay on that weight fail again
Narrow press machine – 2 sets of 10-12
Single arm tricep pushdown – 2 sets of 10-12
Front z bar raise – 1 set of 15-20
Lat pulldown – 3 sets – 12 – increase the weight a go for 8, stay on that weight fail again
Mid back row – 3 sets – 10, up the weight 6-8, then 15
Reverse pec dec – 1 set of 15-20
Abs – 3 sets of 10-12.

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[Clare]

Lower Load day. Still keeping deads out. I’m going to add them back in after Christmas and start building them back up again. I’m getting no pain or aggravation from my injury now and have given it plenty of time to heal, so I think I’m ready. Below is the session I did today. I’ve been progressing really well with Belt squats to give myself another focus whilst deads have been out and got 200kg for 12 reps today and 175kg for 18. Other movements progressed too, whether in load or reps. I’ve been really happy with how I’ve progressed with my Leg training throughout this off season.. I just hope it shows on stage!

And talking of the stage.. I think we may be looking at aiming for July 2020. 28 weeks out! A little longer to enjoy the extra padding and plenty of food, then we start chipping away and see what’s lurking beneath!

Hamstring curl – 1 x 12
Belt squat – 1 x 12, 1 x 18
Single Leg press – 1 x 18 each leg
Weighted GHR – 1 x 12 – hold at peak contraction for the count of 1,2, then very controlled eccentric
Weighted Walking lunges 2 x 25
Abductor – 1 r/p
Leg raises – 2 x 15 BW
STRETCH
Seated Toe press – 3 x 15, 12, 12

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[Clare]

quick update. managed to put just under a kilo on literally had to eat 5k kals a day and more. feel I’ve softened a little but that’s probably due to dropping to cruise with V high carbs. 93.2kg this morning fasted.

Am I still good to keep going

Most definitely! You are no where near at the point of contemplating a mini cut yet.. Keep pushing on.

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[Clare]

This is definitely dependant on who is performing the movement, how they are performing it and what the rest of the exercise set up looks like. There is no one ‘Best’ exercise. It’s all relevant in the bigger picture.

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[Clare]

Pull, Push, Off, Legs, Off, Repeat with 2 rotations is a good Split to go with. In terms of ideas of how to set this out with exercises, take a look through the Athlete Logs. Most of us use or have used this kind of set up and we all post our full workouts with sets and reps. There are also numerous training videos taking you through push, pull and leg sessions.

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[Clare]

Hey Katie. What show are you aiming for?
_________________________________________
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Hi Clare- I’m aiming for 2 shows in Spain and one of Portugal. May 16th is the first one. And the other two are in June I believe. [/quote]
Ooh I’ve been looking at Portugal ????
_________________________________________

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[/quote]
Oh my gosh- I hope I get to meet you if you are competing there! ????[/quote]
I’m looking at July if that’s the same one?

_________________________________________

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[/quote]

Oh yes ???? I must have misread! [/quote]

I may well see you there then! ????

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[Clare]

Hey Katie. What show are you aiming for?
_________________________________________

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Hi Clare- I’m aiming for 2 shows in Spain and one of Portugal. May 16th is the first one. And the other two are in June I believe. [/quote]
Ooh I’ve been looking at Portugal ????

_________________________________________

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[/quote]

Oh my gosh- I hope I get to meet you if you are competing there! ????[/quote]

I’m looking at July if that’s the same one?

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[Clare]

Hey Katie. What show are you aiming for?

_________________________________________

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Hi Clare- I’m aiming for 2 shows in Spain and one of Portugal. May 16th is the first one. And the other two are in June I believe. [/quote]

Ooh I’ve been looking at Portugal ????

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