[Clare]

Do you get regular soft tissue work? Nerve pain can often stem from muscle tightness compressing the nerve and causing pain.

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[Clare]

I only count direct protein sources.

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[Clare]

Any benefit to l-theanine and magnesium bisglycinate?

Yes, they’re good ingredients too in addition to KSM-66 Ashwagandha

____________________________

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[/quote]

What the different between regular ashwagandha to ksm 66 ?[/quote]
—-
Ashwagandha KSM-66 is a patented version with the highest bioavailability and concentration of root extract.

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[Clare]

Sounds to me like you’re stressing a little. Are you prepping for a show and do you have a time scale to drop fat? If not, I think you need to take a step back, chill out, get your calories back up to maintenance and relieve a bit of that stress first. Keep active through step count throughout this period. Then once your bodyweight has settled, begin chipping away again. Don’t throw all your tools in at once though and each time you make a change, ride it out for a while before changing anything again. Taper down calories or increase cardio gradually.

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[Clare]

Any benefit to l-theanine and magnesium bisglycinate?

Yes, they’re good ingredients too in addition to KSM-66 Ashwagandha

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[Clare]

If i will use with belt on legs and back workout this will help?

I wouldn’t advise trying to mask the pain. If it doesn’t resolve with rest, recovery and working around it, then go and get it checked out by a professional.

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[Clare]

Excellent Leg session this morning. A young lad called Luke, who used to train at the gym where I work, contacted me last week to see if there was any chance he could jump in on one of my sessions. Now this lad has always impressed me. I used to watch him train with such intensity and purpose and he used to always come up to me afterwards to ask for advice and discuss all things bodybuilding. The passion and willingness to learn that I saw in him has always impressed me, so I was happy to let him join me today. We followed my session and although it was new to him, he gave it his all as always and I was able to give him pointers and advice along the way.
I don’t think any of us are ever too old, too young, too advanced or whatever to be able to take something away from others. Hopefully Luke left with some more knowledge and motivation and I was able to bounce off his enthusiasm and passion. My numbers were also up, so a good day all round 🙂

Lying hamstring curl – 2 sets – 12 reps, 8 reps
Leg extension – 1 set of 13
Hack squat – 2 sets – 12 reps, 8 reps
Paused Hammer strength Leg press – 1 set of 21 reps
Single leg hamstring curl – 1 r/p set 10, 5, 4
Smith sissy squat – 2 sets – 15 reps, 10 reps
Abductor – 1 r/p set 17, 4, 3
Ab Leg raises – 2 body weight sets of 15
STRETCH
Seated calf raise – 3 sets of 12, 11, 10

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[Clare]

Clare Barks wrote:

Yes, definitely. Stress can have a big impact on digestion.
I would certainly look into supplementing with something like JP’s Halcyon and also look into mindfulness techniques, managing your time and pre planning your daily routine and study schedules.
Choose foods that digest easily for you and time your meals so that you’re not eating during studying. Sit somewhere quiet with no distractions, away from where you study and be conscious of eating slowly and chewing your food.
____________________________

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Any recommended supplement that can i get on iherb ? Trainedbyjp supplements are pretty expensive to ship to my country -_-

And my food selection is pretty easy to me to digestion before i started to study and be on stress so i don’t think this is the problem ..
But i will try to change the food selection and try pasta with fish instead rice and chicken.

———–
Look at their stress relief products that contain KSM-66 Ashwagandha

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Bad digestion

[Clare]

I think it’s quite common to struggle to eat immediately after training legs. My guess is that legs are a large muscle group and produce a higher amount of lactic acid during training which can make some people feel nauseous. Blood flow will also be directed towards the working muscles and away from the stomach for digestion. If you’re really struggling, just wait a little longer before you have your post workout meal. So long as you’ve had a decent meal pre and potentially an intra drink too, then there’s no rush to shovel food down immediately.

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[Clare]

Yes, definitely. Stress can have a big impact on digestion.
I would certainly look into supplementing with something like JP’s Halcyon and also look into mindfulness techniques, managing your time and pre planning your daily routine and study schedules.
Choose foods that digest easily for you and time your meals so that you’re not eating during studying. Sit somewhere quiet with no distractions, away from where you study and be conscious of eating slowly and chewing your food.

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[Clare]

Progressive overload is the principle of improving, no matter whether you’re assisted or natural.

There will be periods of time when in a surplus or deficit or on/off cycles where strength may go up or down, but the aim is to always try to progress. You need the mentality to always go into a training session believing this. If you’re genuinely giving your max intensity on that given day, there’s nothing more you can do. The log book is there to keep data, track progress and give you the belief and the numbers to aim for, but they won’t always indefinitely keep improving every single week.

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[Clare]

Just rest it and work around it until you feel better. Hopefully it’s nothing serious, but if it doesn’t ease off, go and get it checked out.
For the time being, I would stick to chest supported movements for back and avoid any load on your shoulders for legs, so stick to seated machines.
Keep on top of you anti inflammatory supplements too, Join-In and Cure-Coming are great for this.

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[Clare]

Currently eating eating oats, whey and cottage cheese as my pre-bed meal which also my post-post workout meal. however, the thing is that my pre-workout meal and post-workout meal also contain whey already.

Would you say this is overkill/ not ideal?

—————-
No problem doing this if your digestion and satiety is ok. Whey is just another protein source.

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[Clare]

Excellent Upper session this morning. Dumbbell shoulder press and chest press machine are progressing nicely. These are always the ones that take a hit when I’m in a deficit and prepping for a show, so it feels good to be getting numbers back up again on these. My elbow is still behaving too and causing no issues atm 🙂

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]

Oats and whey is a great post post workout and pre bed meal.

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