[Clare]

have you got a bad back?[/quote]

——-
What makes you say that @ryanpetford !?

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[Clare]

Check in Day. Bodyweight is down a touch at 59.8kg this morning. I think I may have re-comped a touch this week too (Although I’m still a hefty chunk!). Jordan is happy with where things are and doesn’t want to make any changes going into next week, so focus is on keeping my strength.

Today was an Upper day. I was just going to do a Push focused session as myself and Ryan only trained Pull on Tuesday for the site, but decided to get back on my plan and do a full upper body workout as usual. Overall it went really well, but I had to be careful with the cable rows as my lower back began pulling on my heavy set, so had to reduce the load. Other than that, strength felt good.

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
Close grip cable row – 3 sets – 10, up the weight 6-8, then 15
Reverse pec dec – 1 set of 15-20
STRETCH
Hanging leg raises – 3 sets of 10-12

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[Clare]

I think you’ll find that the majority of us eat the same plain foods day in, day out. A photo of my dry chicken and sweet potato wouldn’t be very exciting and I don’t think a recipe breakdown would be needed.. haha! Taste would come from the addition of salt, pepper and spices.

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[Clare]

I think there are plenty of people who like to have separate ham and quad focused days. Bottom line is that you’ve found a set up that is very productive for you, so don’t change it!

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[Clare]

I would stick to your current rest day diet and take a few days off as complete rest

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[Clare]

If we say no, are you just going to not bother? Of course you can make progress at 26. If you love bodybuilding and want to see what you can do with your physique, then get serious. Set up a routine, nail your diet and recovery and stay consistent from this day going forward. You’ll never know how far you will be able to take your physique unless you start. Don’t put any limits on your potential or you’ll only end up holding yourself back.

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[Clare]

There’s only so much volume you can do before recovery takes a hit. I personally believe that a lower volume approach at high intensity will allow for more frequency, so being able to hit muscle groups more often. I agree that purely focusing on lifting for strength may not necessarily result in adding new tissue, but focusing on progressively getting stronger over time, using good form that accurately recruits the target muscle has to result in new tissue.
Bottom line though, is find what works best for you personally.

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[Clare]

Busy busy busy! I’ll always book in more one to one clients on my rest days as I obviously have an extra chunk of my day available and then fill the remainder of the day getting life stuff done. This morning has been filled with cleaning, food prepping, wrapping presents for my Daughter’s birthday and finding a quote for a replacement car battery (I know.. my life is just too exciting!). This afternoon/evening will be spent at work.

My back is feeling really good today, no aggravation after yesterday’s leg workout, so it seems it’s only hip hinge and lower back loading exercises that I need to be careful of right now. I’ll be checking in with Jordan tomorrow with an update, so as always I shall report back with the outcome and any changes going forward.

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[Clare]

If you’re otherwise healthy and not taking high amounts of medications or anything else that would stress these organs, then probably not. However, it’s always a good idea to keep on top of bloodwork to keep an eye on your health., whether you’re assisted or not. If you are ever concerned, seek medical advice.

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[Clare]

If your bodyweight is dropping too fast, then cut back on output. Reduce your cardio to days off only. I would stick to the 30 mins and see how your body responds after a couple of weeks, then assess from there.

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[Clare]

Don’t worry about what others are doing. If wearing a belt works for you, then continue to do so, just make sure that you are also bracing and not solely relying on the belt for support.

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[Clare]

Lower Day and REALLY pleased with how today’s session went. Considering that I could barely walk 2 weeks ago, to hit the numbers I did today is super positive. I didn’t go to complete failure, but still managed to press the heaviest I ever have done on the evil Primitive Gym Hack squat for 6 reps, followed by a nice 300kg for 8 on the 45 degree Leg Press. Once I’m confident that I’m completely healed and can push myself harder, these numbers will be beat 🙂

Also, thanks to @luke-wills who jumped in on my workout with me and was on standby just incase it all went wrong!

This is how the session went. (I made a couple of minor alterations to exercises and rep ranges to my usual Rotation 1 Lower day)

Seated hamstring curl – 2 sets – 12 reps, 8 reps
Leg extension – 1 set of 15 reps
Hack squat – 2 sets – 12 reps, 6 reps
45 degree Leg press – 2 sets – 8 reps, 20 reps
Lying dumbbell hamstring curl – 1 set of 12 reps
Smith sissy squat – 2 sets of 12 reps
Abductor – 1 r/p set
Seated calf raise – 3 sets – 16, 12, 10

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[Clare]

I would first get back into a routine of solid weight training and see how your body responds. Keep calories at maintenance, but set them up to support your training and you way well find you recomp a little as you gain some muscle back. Then you’ll be able to reassess as to where you go from there.

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[Clare]

Well today was a filming day for the site. Unfortunately @Rebecca was delayed, thanks again to our wonderful rail system, so we ended up filming a couple of hours later than planned and only had time to film a short workout without any topic discussions. Oh and after I thought myself and @ryanpetford had agreed on training Push, he springs it upon me that it’s a pull day.. haha! As I usually train upper, it was no issue and I’ll adapt my training this week to get in a separate push day.

The only problem though, with me unable to do anything heavy that loads my lower back at the moment, there won’t be any super impressive lifts to watch by me! I did however manage a dead stop T bar row that felt decent, so I’ll take that considering I wasn’t able to walk 2 weeks ago.

We got in a good session nonetheless, which went like this:

Reverse grip High pulldown -2 sets of 8-10
T bar row -2 sets of 10-12
Low row machine -2 sets of 8-10
Cable close grip row -2 sets of 8-12
Rear delt rope pull -1 set of 20
Dumbbell shrugs -1 set of 15.

To top the day off I arrived back home to a power cut! Marvellous 😉

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[Clare]

Firstly, Congratulations!

Now in my opinion, I wouldn’t focus on dieting during a pregnancy. Priority should be to carry a healthy second baby. She will no doubt find that her appetite changes and cravings for different foods will come and go during the first weeks anyway. She may also experience nausea or morning sickness, so adding in the extra stress of following a strict plan isn’t wise imo. People often believe that you need to eat a lot more during a pregnancy, but in fact it’s only during the latter stages that you need around 2-300 extra. So just focus on getting in quality, nutritious foods where possible, stay healthy and as Hilly says, follow the advice from her Doctor or Midwife and worry about dieting later on once pregnancy and breastfeeding is over.

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