[Clare]

I have found that too much CBD oil stimulates me before bed and interrupts my sleep, so it’s dose dependant. The Sleep stack taken alongside Halcyon has been the best combination for a deep, restful sleep for me.

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[Clare]

You have to do what you need to do in order to get the fat off during a cut, sometimes that means going low in calories, high in cardio or both. Your training is going to be the biggest factor in retaining as much muscle as possible. Keep training in the same way, keep intensity high and keep going into the gym with the same mentality as you did during an off season. The only thing that will need to change is volume in the very latter stages of a prep if recovery begins to take a hit and holding back a couple of reps shy of failure in the final week, otherwise stay as you are.

Being assisted or natural will also obviously play a part in muscle retention, so if you’re natural then a slower steadier cut, with periodic refeeds can help with this. If you’re assisted the chances of losing muscle tissue will be a lot lower.

Don’t hold yourself back with the fear of losing muscle tissue and remember that you will go through periods of looking flat and smaller, but this is all part of the process, so stay mentally strong and dig deep.

_________________________________________

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Thank You Clare. I’m not natty but looks like my body doesnt respond that great on gear. Thats just bonus “grainy look” in my case. I was already compeeting but this year i put work to build up some new muscle. right now im stronger and look better when i compare The year before ,but still geting into contest shape scares me. I feel like im gona end up looking exacly The same like The year before. [/quote]

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If you’ve put the hard work in, then you will have improved for sure. Just remember that progress takes time, so be patient and don’t expect huge changes. Once you’re dieted down you’ll then be in an ideal position to grow again. The more you do this, the more changes and improvements you’ll make.

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[Clare]

Rest day for me and a busy afternoon and evening ahead at work, so checking in with you all now. I’ve spent the morning with my youngest daughter, which is a rare occasion due to her busy social schedule, but lovely (and the fact she was up before 10am was a miracle!). Just about to prep a couple of meals, then off to work. I’ll report back in the morning with the results of my weekly check in with Jordan (eek.. I’m feeling very chunky.. haha!).

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[Clare]

You have to do what you need to do in order to get the fat off during a cut, sometimes that means going low in calories, high in cardio or both. Your training is going to be the biggest factor in retaining as much muscle as possible. Keep training in the same way, keep intensity high and keep going into the gym with the same mentality as you did during an off season. The only thing that will need to change is volume in the very latter stages of a prep if recovery begins to take a hit and holding back a couple of reps shy of failure in the final week, otherwise stay as you are.
Being assisted or natural will also obviously play a part in muscle retention, so if you’re natural then a slower steadier cut, with periodic refeeds can help with this. If you’re assisted the chances of losing muscle tissue will be a lot lower.
Don’t hold yourself back with the fear of losing muscle tissue and remember that you will go through periods of looking flat and smaller, but this is all part of the process, so stay mentally strong and dig deep.

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[Clare]

Your log book will dictate whether you’re progressing or not. DOMs are not an indicator of progress, more so an indicator that recovery is good if you are still making improvements. You could look to beginning your upper body workouts with one of your tricep movements, something like a rope cable push down and see if that makes any difference.

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[Clare]

Jeez.. that was a good session! I felt really focused and strong throughout. This was the same workout myself and Ryan did on the latest uploaded video, but I managed to beat all those numbers today. I wanted 12 reps on my top set of Hacks in the video, but only got 10, which was still a pb, but I got the 12 today and then managed to add a little more weight and got 6 for my second set. I trained alone too, so no spot. Really happy with that and my next goal is to get that 6 to an 8 and then eventually make that weight my first set of 12.

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]

Thankyou all, appreciate the advice.

Went and pb’d my rdl the very next day…

——
Awesome!!

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[Clare]

Clare Barks wrote:

Supplement Needs Sleep Stack is a fantastic supplement. Obviously you still need to make sure your sleep routine is set up to encourage restful sleep, but if you have this nailed, then adding the Sleep Stack could help.

<p style=”color: silver”>_________________________________________

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The ingredient list looks decent! Too bad its like $40 shipping to new zealand haha fml..

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Oh! I thought that they’d adjusted the costs. Might be worth emailing them for a quote to double check.

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What sleep support do you use?

[Clare]

When it comes to free weight exercises, the heavier the load, the more difficult it is to maintain stability and you’re never going to be able to be completely strict. Obviously you want to maintain good form as much as possible, but a little body English is sometimes necessary for bigger loads.
However, you need to be patient with adding load to these free weight exercises and don’t let the log book run away with you. You don’t want to end up sacrificing the safety and effectiveness of the lift just to get a bigger number.
You may need to strip back the weight to build up again or swap the exercise out for an alternative and progress with that for a while before returning
You can use chest supported machines to get strong with controlled form.
It’s never a bad idea to get some additional core work in too.

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[Clare]

Hi Samir. I train 4 times a week.. Upper, Lower, Off, Upper, Off, Lower Load, Off with 2 rotations. I post up my workouts after every session on my Log if you want to take a look and get some ideas.

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[Clare]

Boiler finally fixed.. and now my oven has packed up! Are these things supposed to come in 3s!? If so, what’s next!!?

After feeling a bit ‘Off’ yesterday, I actually feel fine today, so maybe I still had a little systemic fatigue from my Lower Load session on Sunday and my body was still recovering. Who knows. Anyway, today’s Upper session went really well. Progressing, albeit slowly, but I can’t expect huge leaps week to week, so I’m happy with how things are going right now. For some reason, the Dumbbell shoulder press is always an exercise I really want to improve on. It’s always the first to drop at the end of a cut, so I get great pleasure out of getting this back up in an off season and surpassing my previous off season bests.. So far, so good 🙂

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

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[Clare]

I wouldn’t rely on the Fitbit data for calorie count. I think they’re great in terms of being able to track activity and sleep, even if it’s not 100% accurate, it’s still consistent data for you personally. The amount of calories burned though isn’t reliable.
Like Haider says, pick a starting point and see how your body responds, then adjust from there until you find the right amount for you.

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[Clare]

Supplement Needs Sleep Stack is a fantastic supplement. Obviously you still need to make sure your sleep routine is set up to encourage restful sleep, but if you have this nailed, then adding the Sleep Stack could help.

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[Clare]

Not sure what’s up with me today.. I feel very weak and tired and extremely hungry. Fortunately it’s a rest day from training. I’ve had to go into work to do some PTs, which was quite tough as I obviously want to stay focused and invested into their sessions, but it’s wiped me out now.

Anyway I don’t have any more PTs booked in this evening, I just need to go and pick my daughter up, sort the fams dinner, then I can rest up, get some food in and hopefully I’ll be ok for my Upper session tomorrow.

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[Clare]

You’re not going to be adding any size on in 2 weeks. Increasing volume now will do nothing but impair recovery. Once you’re in a surplus again and into an off season, you can set up your training to prioritise weak areas.

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