[Clare]

Both just as effective. With the dumbbells you are slightly less stable and won’t be able to load as much. You could utilise both in your rotations though and use a higher rep range with the dumbbells.

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[Clare]

Thanks Clare, sorry that is a typo. Should be steak and rice.

Rest days I always have egg white omelette for breakie and mince with black beans, veggies and some avo for M2 and M3.

So I guess rest days I will only have whey in my last meal pre bed which is oats for training the next morning.

So in terms of ‘gains’ or adding tissue would say that protein is protein and hitting your macros is hitting your macros?

Cheers ????

—–
Yep, exactly. You’re good ????

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[Clare]

I think for exercises like a heavy squat set, taking a deep breath between reps is ok. I will always aim to begin a set as continuous as possible to keep as much tension on the target muscle, however sometimes you may need to pause momentarily to breathe and re-brace, particularly at the end of longer sets.

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[Clare]

If that’s the only way you can get your meals in, then there’s no problem in using whey as a protein source. Where possible it may be more beneficial to get protein in from a variety of sources from a nutritional standpoint, but whey is still protein and so long as you have no digestive issues doing this then I don’t see an issue.
Have you got an opportunity on any days off or weekends to get more whole foods in?
Also, is your M5 just rice and veg? where’s the protein here or is that an error?

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[Clare]

If she was training pre pregnancy, then there’s usually no reason to stop if she is otherwise in good health. Most exercises will be ok to continue, but it will really be a case of just listening to her body. As her shape changes and the bump grows, certain exercises like chest supported machines will become awkward and I wouldn’t advise any direct ab work. I don’t think she should train at full intensity or take anything to failure either. I trained throughout both my pregnancies and I did short full body workouts, alongside some low intensity cardio, but nothing was at maximum intensity or loading.

She will also need plenty of rest, so again listen to her body and take a step back when needed and make sure she gets plenty of nutritious foods in her diet.

Obviously always follow any professional advice from whoever is taking care of her.

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[Clare]

Feeling like a hefty chunk today, but all good. Pbs are getting beat and I’ve just had an awesome Leg day, so screw a bit of back fat!

We need to keep that bigger picture at the forefront of our minds during an off season and remember what we need to do right now in order to look improved when it comes to stepping on stage again. If we become too attached to aesthetics and worry about losing condition, we can potentially hold ourselves back from achieving the most we can. My log book is happy and my belly is full of food… so head down and keep going 🙂

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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[Clare]

I think a denser back will have a carry over to overall thickness and width. If your split it set up is Pull, Push, Rest Legs, Rest, Repeat, then I would favour one lower back loading exercise followed by your chest supported and pull down movements within your Pull day. However, if you can’t recover from this before your Leg day, then I would incorporate a Lower back loading movement within your Leg session and stick to your other back exercises on a Pull day.

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[Clare]

A rest pause set is a way of extending a set to get more reps out of it. Typically you’d perform as many reps as you can until you hit failure, then rest for around 20 seconds or 10 deep breaths, then go again and get as many as you can until failure, then repeat once more. So it may look something like 10, 6, 4 reps (Which will be 20 reps in total).

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[Clare]

Fab session this morning. Felt nice and strong and got a bit more progression on DB shoulder press, which always makes me very happy. A bugger to progress on these, so when I do it’s a good day 🙂 Back movements felt solid too.

UPPER A – Rotation 1
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.

Work is all done for the day, so I’m off to get some Christmas Nails 😉

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[Clare]

Your progress in the gym and the mirror will dictate whether or not you need to add more food. Don’t feel like you need to be force feeding during an off season to grow because someone else needs to. Everyone is individual and your muscle mass, genetics, output, digestion etc will dictate how much food you personally need to grow.

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[Clare]

More carbs will always make you hold more water as well as inflammation and water from training, so this will definitely translate on the scales the following day. So long as you recognise this trend and the days you weigh in you take this into account, there should be no problem. Take an average scale weight over the week and use this as your data.

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[Clare]

You can hit both abductors and adductors using the cables with ankle cuffs, although it’s tricky to get much weight moving because of the instability when standing. I also like the Leg press using a ‘Duck stance’ to hit adductors (Feet low, heels together and toes pointing out). Sumo stance deadlifts and close leg ham curls are also good for targeting adductors.
Utilising a hip circle band for Leg press and glute bridges can help to engage the abductors, as well as simply sitting on the edge of a bench and using the band as you would a machine (You need a specific strong hip circle band though).

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[Clare]

Rest Day today. Nothing very exciting to report. I met up with a good friend of mine this morning for a coffee and catch up and now off to work for an afternoon and evening of clients. Have a fabulous Monday everyone 🙂

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[Clare]

If you know that giving yourself flexibility now will make you go off the rails all the way to Christmas, then I would get yourself back on a plan and set yourself up to have a few days off over the Christmas period.
You need to think about the long term goal and how letting it all go throughout the whole of December is going to knock you back. If this doesn’t bother you, then crack on, but if you want to mitigate the damage and not have to deal with ‘Cleaning up the mess’ post Christmas, then take control now.

It really comes down to how attached your are to your goals. No one can instil willpower and motivation into you, that needs to come from you.

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[Clare]

Time to give that body a rest now mate. You’ve got your face known and proven that you have what it takes, so no need to be disheartened. The struggle makes us stronger, so embrace the challenge going into 2020.

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