[Clare]

There will be a select few genetically elite who can do pretty much anything and still grow. Knowingly doing an exercise with poor form in an attempt to move more weight will result in a high risk of injury and potentially not put tension on the correct muscles. There will be times where it’s acceptable for form to slip slightly in the last couple of reps of a set, but not intentionally and only if there is still emphasis on the working muscle and done safely. Always aim to stay as strict as you can.

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[Clare]

Rest day today. Feeling much better and will be good to go for my Lower Load day tomorrow. I can usually shake off colds pretty quick, I just need to keep on top of health supps, get plenty of rest, food and hydration.

I’m at home today catching up on a few jobs and wrapping some Christmas presents. I’ve also just taken delivery of a big online food shop and definitely didn’t think about the size of my fridge space to the amount of food I ordered ..oops!

Ooh and after a chat with Jordan, I may have a provisional plan in place for shows to aim for next year..

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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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[Clare]

I don’t see an issue with this on movements like deadlifts and squats, particularly on the last few reps. It’s very difficult to stay continuous throughout as the load gets heavier. So long as you’re controlling the eccentric on the deadlift and staying within an effective rep range.

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[Clare]

Thankyou @k ❤️.. Early night tonight. I’m sure I’ll be fine tomorrow ????

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[Clare]

Still not 100% today, but it’s only a cold so felt ok to train. I was very much in my own little world though. I prefer to just be myself and get on with things when I’m not feeling well and don’t have any desire to speak to people!

Session was good. No strength loss.. sweat a lot though, so I think I need to relax and recover for the rest of the day! I have a rest day tomorrow too, so should be fighting fit by Sunday.

ROTATION 1 – UPPER B
Flat lying side raise on the cables – 2 sets of 12-15
High incline Shoulder press – 2 sets, 12 reps – increase the weight a go for 8 reps
Side raise machine – 2 sets, 12 reps – increase the weight a go for 8 reps
Dip machine – 2 sets, 12 reps – increase the weight a go for 8 reps
Seated cable fly – 1 r/p
Single arm handle pushdown– 1 r/p
STRETCH
Assisted chin – 1 set of 15-20
Single arm seated row – 1 r/p
Cable rear delts – 2 sets of 15-20
STRETCH
Dual seated DB bicep curl – 2 sets of 10-12
STRETCH
Ab crunch machine – 3 sets of 10-12

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[Clare]

No. Choose whatever form of cardio you want. I make my choice based on being able to keep my heart rate up around 130bpm throughout and using something that doesn’t completely wipe me out or take anything away from my weight sessions in terms of recovery.

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[Clare]

Oils, dried fruits, nut butters, avocadoes are a great way to add calories to meals without increasing the volume too much.
Muffins, rice crispie cakes and cereals around the training window would work well too.

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[Clare]

I’m not personally a huge fan of angled smiths as the movement feels quite awkward and restricted, but if you get on well with it I would just find a position that suits you and not worry about how someone else performs the exercise. Have a play around until you find the best angle for connection and run with it.

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[Clare]

I eat my last meal at 8pm and first meal around 7am, so 11 hours is a long enough fast for me to give my digestive system a rest daily and for me to wake hungry.
Times when longer periods of time without food could be beneficial: If you’re experiencing digestive issues that need fixing or before performing an elimination diet to identify intolerances, after any kind of stomach virus or food poisoning or when you’re on a cut and want to make your eating window smaller to increase the volume of meals.
I don’t, however like the idea of prolonged fasts from a bodybuilding perspective.

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[Clare]

Woke up feeling a bit bleugh today. There’s definitely a cold lingering which needs to do one asap ????

Fortunately it’s a rest day, so just going to keep the food going in, keep hydrated and stay on top of health supps.
I have a full day of work to get through, but intend to chill tonight and hope I’m all good to train tomorrow ????

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[Clare]

You’ll still progress without for sure. You can only do what you can do if you train alone, so obviously safety is of priority. Like Scott has suggested, using pins on racks and smiths are useful and you can still perform controlled negatives on machines. Just log what you do and aim to improve on that.. there’s your progression.

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[Clare]

Hey Clare, its been great catching up on your logs. 2 quick Q’s:

When you say STRETCH, are you stretching out the muscles for the next exercise?

Also, what is the first show you’re aiming for next year?

Happy Christmas, hope you have a great holiday

_________________________________________

If you just believe, cup your hands and see

Swirling blue Kamehameha Energy. @dragon_lagan

Hi Christopher.. Happy Christmas to you too ????and thanks for stopping by. I never know who actually reads my waffle.. Haha!

In answer to your questions, I do an extreme stretch once I’ve completely finished training a body part. So you’ll see on my upper days I’ll hold a stretch once I’ve finished training Delts/Chest (I usually hold this static stretch between cables with some resistance), then after training back I’ll hang off a pull up bar. Legs I’ll get on my knees and sit back with my feet raised behind me to stretch quads. I hold for about 60 secs.

I wanted to have a decent off season this year, so the plan is to potentially aim for shows around Sept time onwards in 2020. I’m still waiting for the pro qualifier schedule to be released, then I can make more firm plans. Things may change, but that’s our thinking at the moment.

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[Clare]

To be honest im not as lean as i wanted but with 9 days to go and Christmas day coming up is there still room for improvement if i stay on track apart from Christmas dinner. I will still be training and doing cardio everyday until i fly out. Yes i am guilty over eating when on holiday and drinking all day, i do try to drink plenty of water also though. Was just wondering about the carb situation as i read somewhere on here you should increase calories around 10 days before holiday to counter act eating and drinking more. Thanks Tim @timaspinall

Increasing calories slowly before a holiday would only be relevant if you’re very lean and by the sounds of it you’re not.

No one can really make the decision for you as to what you should do. It comes down to your priorities and whether you’d be comfortable on holiday in your current shape or want to push on.

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[Clare]

What a session this morning! Completely buried myself and have spent the rest of the day in a hazy bubble. I knew it was going to be a tough one as the last time I did this rotation I beat all my numbers and hit a pb on the evil primitive Gym Hack squat.. So I was super nervous! I’m not an angry trainer and I need to channel my nervousness into a calm and completely focused state before a session like this, otherwise I overthink and psyche myself out.. Anyway I did it and managed to get another 2 reps out of the hack. I went in on the rest of the session too and progressed on everything, whether on load, reps or execution. Very happy, but scared for the next time I have to do it all again!

This afternoon I had another dental appointment to get my braces adjusted and checked.. and I fell asleep in the chair!!.. hahaha!

LOWER – ROTATION 1
Lying hamstring curl – 2 sets – 12 reps – increase the weight a go for 8 reps
Leg extension – 1 set of 12-15 reps
Hack squat – 2 sets – 12 reps – increase the weight a go for 8 reps
Paused Hammer strength Leg press – 1 set of 20 reps
Single leg hamstring curl – 1 r/p set
Smith sissy squat – 2 sets of 10-12
Abductor – 1 r/p set
Ab Leg raises – 2 body weight sets of 15
STRETCH
Seated calf raise – 3 sets of 10-12

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