[Clare]

Good work Conor. Made some clear changes there!

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[Clare]

Any training plan will work if you adhere to it, progressively overload in time and work within your recovery capabilities. ‘Systems’ are a way of getting people to add structure to their workouts and gives them a plan to work from. So long as the exercise selection is set up logically and specifically for your mechanics and your goals, the volume is sufficient/manageable, you use good form and you consistently show up and put the work in, then you can make it work. If you are bored with what you’re currently doing, then give it a try and see if you like it.

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[Clare]

Excellent Lower Body session this morning. Felt strong. Progressed on Hack and Glute bridges and got some extra reps or better connection with other exercises. I also opted for the Leg Press today for a paused 20 rep set instead of Smith squats as I felt my lower back suffered last week from these and I didn’t want to deal with that with a long afternoon/evening of work ahead of me today.

ROTATION 2 – LOWER
Seated Hamstring curl – 2 sets – 12 reps – increase the weight a go for 8 reps
Leg extension – 1 set of 12-15
Hack squat – 2 sets – 12 reps – increase the weight a go for 8 reps
Paused Leg Press – 1 set of 20 reps – hold for 2 secs on pause
Single leg standing hamstring curl – 1 r/p set
Glute bridge on the smith – 2 sets of 10-12 reps – hold at peak contraction for 2 secs and control eccentric
Abductor – 1 r/p set
Decline crunch – 2 body weight sets of 15
STRETCH
Toe press for calves – 3 sets of 10-12

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[Clare]

Oats are Oats really, just a matter of preference taste wise. The only instance where you would want to be careful with your selection would be if you are gluten intolerant, in which case you want to find a Gluten free option. Otherwise, don’t worry.

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[Clare]

Rather than focusing on scale weight. Are you progressing with your lifts? How are you looking in the mirror? If your training is stalling or recovery is suffering, I would personally drop post workout cardio. You can still stay active away from training, but that would be my initial alteration. You can then look to adding food if necessary.

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[Clare]

Very enjoyable Upper session at Primitive Gym this morning. Strength is still holding nicely. Push movements are always extremely slow to progress, but if I can grab extra reps or lift a micro load more, I’ll take it!

This afternoon I went to get some more soft tissue work done on my back, which feels amazing right now and should help with recovery after today’s session too.. plus I always sleep well after a sports massage which is a bonus!

ROTATION 2 – UPPER A

Dual bicep curl – 4 sets of 10-12 reps
Seated side raise on the cables – 3 sets of 12-15 reps
High inc machine – 3 sets – 12 reps – increase the weight a go for 8 reps, stay on that weight fail again
Narrow smith press – 2 sets of 10-12
Single arm rope pushdown – 2 sets of 10-12
Front cable raise – 1 set of 15-20 reps
STRETCH
High row pulldown – 3 sets – 12 reps – increase the weight a go for 8 reps, stay on that weight
Seated row – 3 sets – 10 reps, up the weight 6-8 reps, then 15 rep
Prone DB raise for rear delts – 1 set of 15-20 reps
STRETCH
Abs – 3 sets of 10-12 rep

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[Clare]

Clare Barks wrote:

Blood work will always dictate what supplements you should personally take, however TrainedbyJPnutrition Love heart and Cure-Coming plus Supplement Needs Liver Stack would be 3 fantastic staples.

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Thanks. What the protocols in terms of getting blood work? Last shot of test on its own was 2 weeks ago

My guess would be 6-8 weeks post.. but I’m not an expert on this, so some of the other guys might be able to advise better.

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Health supplements

[Clare]

Blood work will always dictate what supplements you should personally take, however TrainedbyJPnutrition Love heart and Cure-Coming plus Supplement Needs Liver Stack would be 3 fantastic staples.

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[Clare]

I believe @haider-mehdi has been through this and might be able to advise here.

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[Clare]

I’ll start sipping on mine around 15 mins out from my workout and finish it before the end. You don’t want to drink it all in one go to avoid a sudden spike and drop in blood sugar.

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[Clare]

Go for it! Happy Birthday ????

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[Clare]

Rest Day for me. Been at work this morning doing some client one to ones and back in again for the evening. Not a lot more to report, so if you have any questions for me, ask away!

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[Clare]

I’ll typically only build up to one working set on a unilateral movement, either a high rep straight set or a rest/pause style. I’ll perform the movement on my weaker side first and then match those reps on my stronger side. I’ll also take as much rest as I need so that I’m recovered before switching sides.

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[Clare]

It’s not uncommon. I typically wake up twice in the night. If you’re able to get straight back to sleep again I wouldn’t be too concerned. The Sleep Stack that Dr. Dean formulated from Supplement Needs is the best Sleep Supplement I’ve ever used.

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[Clare]

If you think you have bodyfat you need to lose, then diet this off until you’re happy with how you’re looking. Knowing your bodyfat percentage won’t really benefit you in any way. There are many discrepancies between different methods anyhow.

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