[Clare]

Do it now before the next push up. The body will be in a highly responsive state. I don’t think you need to worry about any muscle loss. Get in and out with a short mini cut and then back to it.

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[Clare]

I would just use it with all of your carb meals.

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[Clare]

Another rest day for me obviously.. still in some pain and discomfort and the thought of training makes me cringe, so I’m definitely not ready yet. I’m managing to walk around a bit easier, albeit slowly, but trying to keep mobile when I can. I’m sticking to my rest day diet this week, which is still a surplus but without the additional calories I would usually have on a training day to support that. Let’s hope tomorrow brings even more improvement.. I’m trying to stay positive!

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[Clare]

Well I can’t move much today! Still very stiff and sore and painful to sit or stand for too long. I’ve been getting up and down and slowly pottering around the house to stay mobile and got out for a short 10 minute walk (Shuffle) this morning. I also managed to brave the short drive to the Cryotherapy chamber which is local to me for a treatment. The journey was pretty uncomfortable, but I wanted to get a session in as it’s very beneficial with acute muscular injuries to help reduce inflammation and help with pain relief. I do feel a lot more relaxed now, so I hope it’s done me some good. I’ll also be doubling the dose of CURE-COMING and JOIN-IN over the next few days. Lets hope I get this healed asap!

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[Clare]

Firstly make sleep a priority, so make sure your evening routine supports this. If you don’t have time to eat before training, then set your nutrition up to have a carb heavy meal the night before, utilise a carb/pro intra drink during and have a decent meal ready to have post. You could also use a pre workout drink if you like them. PREpare is a very good one that has a mild stimulant effect as well as giving you incredible focus and pump.

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[Clare]

thank You all. I strugle with suplination bcs of tennis elbow whitch is my common “injury”. But i do try work around it. Gona switch all for cables for a wile and we will see how it goes.
Apreciate Your help!

———-

I’ve had flare ups of tennis elbow too. I find a strict cable curl works best for me, keeping elbows tight and a seated preacher curl with an Ez bar. Don’t overload the weight though, focus on slow controlled contractions.

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[Clare]

Well today didn’t quite go to plan. My favourite Lower Load day and into my first set of Hex bar deads and felt my lower back pull ????
I abandoned the session straight away as I knew it wasn’t good and I couldn’t even unload the bar without pain..

So that’s that. VERY frustrating and annoying, but it’s done now, so looks like a few days rest for me.

Session below if anyone wants to give it a try ????

Lying Ham Curl – 1 set of 12
Hex bar Deadlift – 1 set of 6..

Pull lower back..

Crouch to the floor..

Contemplate life..

Exit the Gym ????

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[Clare]

Find an exercise you can connect with, strip the weight back and slow down the reps. There’s no point adding load if the target muscle isn’t being hit. Cables are usually a good place to start, so play around with your positioning, stance and attachments until you find the one that you connect with the best then build slowly from there.

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[Clare]

Rest day of cleaning, cooking, shopping, watching the rugby and now awaiting my eldest daughter to return home from Uni for a few days at home. I think she’s straight out to a party tonight though and my youngest is currently raiding my makeup and getting ready for a different party.. I remember those days.. haha! Now I get excited about early nights and hitting my next training session (Dreaming of Deadlift pbs tonight!).

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[Clare]

Swimming, cycling, hill sprints, incline treadmill walking with weighted vest, stairmaster. All great ways to improve cardiovascular endurance.

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[Clare]

I’m not sure what you’re asking. You need to make sure that you’re in a calorie surplus during an off season and choose foods that digest well for you. If you find that you need a lot of food to stay in a surplus, then opt for foods that are lower in volume and use the post workout window to get some simpler carbs in. Foods like bagels, rice crispie cakes, cream of rice, wraps, jams, honey, cereals are some post workout carb ideas. Away from the workout window, nut butters and oils are some higher calorie foods that are low in volume.

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[Clare]

Very good upper body session.. Finally got past a sticking point on the smith press. Only up by 2.5kg for matched reps, but I’ll take that as it’s not budged for a few weeks. Some nice progression throughout too 🙂

ROTATION 1 – UPPER B
Flat lying side raise on the cables – 2 sets of 12-15
High incline Smith 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]

Check in day.. Bodyweight keeps creeping up!.. Currently sitting at 60.6kg on wake. Feeling very round, but feeling strong in the gym.. my appetite, sleep and digestion are all still very good, so my log book is all that matters right now.

Jordan is happy and still thinks we have things under control (I think my pictures are actually hiding my back fat too well!), however he wants to alter my diet slightly to try and hold this weight going into next week (Subtle!).

Pic attached (Sorry!) and diet changes have all been updated under my log heading in the app.

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[Clare]

I would reduce you’re output first. Training 6 times a week is quite high, especially in addition to the cardio and step count. When it comes to the time to cut again, you’re going to have no option but to increase even more, which will impact recovery. I’m currently in off season and train 4 days a week, no cardio other than gentle walks and I keep my steps around 7000.
If you are still dropping weight after reducing activity, I would then look to adding in calories around the training window, so pre, intra, post and post post.

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[Clare]

I currently use the Chocolate Grazed by Project AD. TrainedbyJpNutrition plan to release one in the future, but until then I recommend this one.

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