[Clare]

Definitely don’t train. Just rest and wait until you’re better. Take a look at one of the highlights on Dr. Dean’s Instagram profile on Colds and Flu.. Some good advice on there.

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[Clare]

Thanks Clare – it’s the switch in mindset regarding this that I think I need to work on most. I’m sure it’ll be easier once I see a return on it!

100%. I also personally think that staying away from the gym on rest days will be more beneficial to help with this. Use your rest days to get life stuff done, get in some active recovery with outside walks, get a massage if needs be. The motivation and excitement for your next session will be much higher.

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[Clare]

I used to feel like I was missing out if I wasn’t training, but I view my rest days completely differently now and actually look forward to them. You need to see them as part of your split and not just as days in between.. We are only in an anabolic state when we rest, so these are vital for our progress. If you are training with a low volume, high intensity approach, then I think a minimum of 2 days rest per week are needed, ideally 3.

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[Clare]

Upper today. Good session.. I’ve been thinking about that Dumbbell shoulder press since yesterday and was determined to progress today. 2 reps up on my previous pb on the 25’s and then managed to get 3 reps on the 27.5kg after a spot up, which is new territory, so very pleased with that 🙂

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]

Yeh no problem… *roughly*

500g carbs
340g protein
90g fat

These are my trackable macro totals (it’s my off-season and i’m being relaxed with the odd meal/snack here and there).

Meals 1, 2 and 3 are around 50g carbs, 50g protein, 15g fat
100g carbs, 50g protein pre-workout
1 scoop maltodextrine (30g carbs) intraworkout with EAAs
200g carbs and 70g protein post workout
30g fat and 50g protein final meal

Again – these aren’t to the exact gram but relatively accurate.

Stats in case these help:
Male
27 yrs old
6ft4
245lbs

———

I would try adding some carbs to your pre bed meal. Keep some fats in there too to slow digestion a little and help stabilise blood sugar.

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[Clare]

For the price, I’d personally use an Isolate, which will always be superior in quality and digestion. However it’s still a decent Whey Concentrate and if taste and consistency is a big factor for you and you don’t mind the price, then go for it.

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[Clare]

Using different rep ranges is a good idea. I would, however, incorporate a heavier, lower rep set followed by a lighter load, higher rep ‘Back off’ set in the same workout.
You can then have 2 rotations of your Push, Pull, Legs split and include more exercises, but hit all rep ranges throughout.

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[Clare]

As Jimmy has stated, take a look through our Athlete Logs.. We post all of our training sessions and splits.

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[Clare]

You don’t want to be dehydrating your body at 4 weeks out.. and the only time I would ever implement water/sodium manipulation would be a few days out, when I was in stage condition with no more fat to come off.
Trying to dehydrate when you still have fat to lose will do nothing for your look.

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[Clare]

Loooong day at work ???? Day off training and back to it with Upper tomorrow.
Very hungry today too for some reason if anyone’s interested ????????

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[Clare]

Might be worth posting your current diet up including any intra workout if you utilise one.

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[Clare]

Don’t stress yourself over it. It sounds like you’re very active anyway, so either stick to a daily step count or if you want to continue doing some cardio, then rest days are fine after you’ve finished work.

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[Clare]

TrainedbyJPnutrition JOIN-IN is a fantastic product that I would recommend. However, I wouldn’t solely rely on a supplement to fix your issues. Make sure you’re paying attention to rest, exercise selection and seeking out a good specialist to get some advice on rehab.

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[Clare]

This is a very common approach that most of us follow. Adjusting calories and macros where and when they’re needed the most and at the same time, keeping insulin sensitivity high by having periods of reduced carbohydrates.

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[Clare]

Lower Load Day.. Excellent session. Nice, chilled empty house this morning to prepare and a nice quiet gym for my session. Just me and my thoughts. Progressions all round 🙂

ROTATION 2 – LOWER LOAD
Seated hamstring curl – 1 set of 10-12
Snatch grip deadlift – 1 set of 10-12, increase the weight and get 6-8 reps – TOUCH AND GO REPS
Conventional Dead into a shrug– 1 set of 15-20, each reps moves into a shrug – ONE FLUID MOVEMENT
Glute bridge – 1 r/p set
Single leg Leg press – 1 set of 20
45 degree hyper – 1 set of 10-12 reps – hold at peak contraction for 2 secs with a controlled eccentric
Abductor – 1 r/p set
Back supported leg raises – 2 body weight sets of 15
STRETCH
Seated calf raise – 3 sets of 10-12.

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