[Clare]

Rest Day for me. I’m feeling very podgy today and my scales seem to have crept up.. although I have a feeling my menstrual cycle is about to come back to say hello. I’m now 17 weeks post show, so makes sense going by my previous history. Only girls will be able to relate to this (Obvs!), but you know when you just feel odd and can’t quite pinpoint your emotions or know what to do with yourself, your appetite and hunger is increased and you look like a whale.. that’s me right now. (Or maybe I just got fat and I’m trying to justify my obesity!).

Anyway, back to it. I’ve already been into work to train some one to one clients and I’ll be going back in later this afternoon to start with 2 New clients, which I’m really looking forward to, so I’m just finalising their plans now.

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[Clare]

Getting a ‘Shredded’ back comes down to having low levels of bodyfat and having the muscle underneath to reveal. This comes down to diet and output. No exercise can do this for you. If you still have bodyfat on any part of the body during a cut, it’s simply a case of continuing to do what you’re doing until it’s all off.

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[Clare]

All the very best Lara!!!

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[Clare]

Such a good session today. My mood wasn’t quite ‘On’ this morning and I went into the session feeling a bit emotionless, which I had to snap myself out of fast. As I entered Primitive Gym and saw Harry Harris’ Pro Card staring at me, it was a reminder of what I need to do in order to get where I want to be. Motivation will come and go, but will power, consistency and the sheer determination to want to improve is something I can control, so once the first exercise was underway, I was in that session and focused on making it count.. What followed from here, was pretty much PBs on every exercise that followed!

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]

Clare Barks wrote:

Often during a cutting phase, as we lose bodyfat and appear flatter, we look smaller which can mess with our heads and make us feel like we’re losing muscle. Feeling tired and weak is normal, but you need to mentally fight this when you enter the gym and make sure that you’re giving everything you have to your training sessions as this is what’s going to keep hold of that muscle. It’s impossible to advise you with what to do going forward as we don’t know your goal or don’t have any pictures to go by. Maybe provide us with a little more information, then we can try to help you further.

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I’m 20 years old train little more than 2 years it’s my first cutting so I want to see my body lean
Go to 8-9 % B.F and then started clean bulk

——-
Judging by your picture, if your aim is to build muscle, I think you’re ready to start gaining again now.

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Diet help!

[Clare]

Often during a cutting phase, as we lose bodyfat and appear flatter, we look smaller which can mess with our heads and make us feel like we’re losing muscle. Feeling tired and weak is normal, but you need to mentally fight this when you enter the gym and make sure that you’re giving everything you have to your training sessions as this is what’s going to keep hold of that muscle.
It’s impossible to advise you with what to do going forward as we don’t know your goal or don’t have any pictures to go by. Maybe provide us with a little more information, then we can try to help you further.

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[Clare]

Although research doesn’t necessarily support it as being more beneficial, there are plenty that swear by it and I personally prefer to do my cardio fasted. If you eat anything beforehand, then it isn’t fasted and not needed anyway so long as the duration and intensity of the cardio isn’t really high.
No problem doing it on your rest days either.

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[Clare]

Good evening! Busy day. Trained Upper this morning, which was really good (Weights were up on presses today, which I’m really pleased with), had some client one to ones this afternoon, prepared dinner for the family and got a delivery of a new toaster and kettle for the kitchen. My life is just too exciting.

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 don’t barbell squat, but I will usually do a squat variation as my second exercise after an isolation on either quads or hams or both.

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[Clare]

@hilly is probably the best person to advise here.

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[Clare]

Another rest day for me. Still awaiting the news that my car is fixed and can be picked up.. I have clients booked in this afternoon and this evening, so it will be a huge pain if it’s delayed!

On a side note for those interested, although my latest blood results were all within acceptable ranges for me, my DHEA levels and testosterone readings were on the low side; which got me thinking and researching further. So following discussions with Jordan and Dr. Dean I’m going to see if supplementing with an OTC DHEA product can bring my readings back up. I’m aware that our natural DHEA levels decline with age and that optimal levels are beneficial for bone and hormonal health in females, playing a role in the conversion to testosterone and oestrogen, so will be interesting to see what I get from it.. if anything! I’ll keep you all posted once they arrive 🙂

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[Clare]

At a basic level, no, but I do think nutrient timing and distribution of macros does matter to a certain extent. I would think about where you personally need certain nutrients throughout your day. If you are very active, then you may find an even distribution of carbs more beneficial, whereas if you’re sedentary until you train, then placing most of your carbs around the workout window may make more sense. I also think having periods of time where you opt for low/zero carb pro/fat meals will help to keep insulin sensitivity in check, so rest days are usually a good time to implement these more. Digestion is another key factor to take into consideration in deciphering what foods work well for you.
It’s really a game of trial and error over time, but if you don’t want to over complicate things to begin with, then hit your protein and calorie target first, then play around with your carbs and fats until you find the best diet for you.

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[Clare]

If it was a short deload period of a few days to a week, you should be able to get back to your previous loads or potentially exceed them. Warm up with feeder sets as usual, then see what you can do. No need to deliberately hold back.

If you’ve had a longer stint away however, then it you would be wiser to get a feel for the movements again and steadily increasing the load over time.

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[Clare]

Lower Load.. I had to walk to and from my gym today as mentioned yesterday.. which was fine in the end and I only got drenched on the way back!
Strength is still holding. It isn’t progressing as quickly and steadily as it did at the beginning of my off season, understandably, but I’m getting extra reps and adding small amounts of load to some lifts, so progress is still there. Deadlifts were up by 5kg today for matched reps, Glute bridge increased in reps for same load and Leg Press up by 10kg and 2 more reps.

The rest of the day I shall mostly be recovering 🙂

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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[Clare]

It’s not always necessary to refeed. Appearing flat is a part of a going through a fat loss phase. I can go for weeks and weeks sometimes during a cut without refeeding. Generally you will KNOW when you need a refeed.. if you are unsure and questioning it, chances are you don’t. If your lifts are regressing, you’re getting no pump at all and you generally feel completely drained and unable to function, then possibly, otherwise keep pushing.

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