[Clare]

I think Push, Pull, Legs, Rest, Upper, Lower, Rest will suit you great here.

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[Clare]

Legs this morning. I really like these Sunday Leg sessions. They always feel more chilled, the gym is pretty empty and I can take my time. Strength is in a good place right now and everything is ticking along nicely with where I want to be. I’m happy that my running performance is improving again now too.

Lying ham curl x3
Belt squat x2
Leg press x2
Glute drive x2
Walking lunges x4 lengths
Leg ext x3
Hanging leg raises x3

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[Clare]

If you have no time restriction to be in shape for, then a refeed may help you mentally and performance wise to help you push on again.

Whether it’s ‘needed’ or not will really depend on how you are ‘actually’ feeling. Being in a deficit will inevitably cause you to feel more tired, hungry, have less energy and look ‘worse’ before you look better, so you need to be honest with yourself. The leaner you are, the more likely that you will benefit from a refeed at points.

The other option, if this is a short planned mini cut is to just suck it up and push on, but that really depends on how much fat you need to lose and your condition right now.

It’s really up to you. If you feel you will benefit from a refeed and have the time to do so, then the fact that you’re questioning it suggests that you probably should.

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[Clare]

I started the day with a 10km run this morning, then got a bit of work done, before going out and about with my husband, shopping, coffee and lunch stopping. We’ll probably chill at home for the rest of the day now, pottering and getting a few jobs done around the house.

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[Clare]

I hope you managed to get your order in fast!

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[Clare]

I started the day with a fasted 6km run, then went on to my reformer Pilates session after a meal. Another really enjoyable class, with some challenging moves on the core!

Just some more work and bits and bobs to get through this afternoon before my husband gets back tonight for the weekend.

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[Clare]

If you want more accurate readings I would rest a full day before taking the test the following morning.

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[Clare]

I agree with both Haider and Hilly. Where adding more volume isn’t always necessary, if you want to try it, then add a set and see how you get on. Assess your strength, growth and recovery.

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[Clare]

A bit of a different morning for me today, starting with a bike ride with a friend. I used a gravel bike, and we did a mixture of road and off road trails, which was quite challenging in parts, but really good fun and something I’d love to do more of. We stopped for some food afterwards, and I’m now back home and settled to get into some work this afternoon.

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[Clare]

They’re certainly not an exercise you ‘need’ to include for muscle growth. I do, however think they are a good movement to perform in the first years of your training to build overall strength and mental fortitude.

Some variety of a hip hinge can still be beneficial in a plan, but nothing is essential. You could build muscle without.

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[Clare]

Another really good leg session this morning. Just work and admin jobs to get through this afternoon, then I’ll get out for a nice walk later.

Seated ham curl x3
Belt squat x2
Leg press x2
Glute drive x2
Db Walking lunges x 4 lengths
Leg ext x3
Hanging leg raises x3

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[Clare]

I’m not familiar with this personally. If you’re looking for a good nootropic supplement though, then have a look at the tbJP Dial In product.

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[Clare]

Hi, well the Tsh, t3, t4 is ok all of them. I do because i ripped very well combine with clen, yohimbine and caffeine. The dose , i increase 12.5 each 2 – 3 weeks begging with 25, normally until 75. Sometimes 75 when i wake up sometimes half when i wake up and half 12 hours later. Thats the way i did and the condition was so good in all my competitions. But perhaps you think it’s better combine with t4, but t4 is the inactive part and convert to t3, so my idea is better take directly t3. Thanks so much

What does your blood work say? What’s the reasoning behind this high dosage?

[/quote]

I wouldn’t be looking to push thyroid medication that high purely as a way to get in condition. Use your diet and expenditure first and foremost, and then look to supplement with T3 and T4 if your blood work suggests you need to.

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[Clare]

I went and did an Upper session with a friend this morning. A slightly different plan today, following their set up, and we both had a really good session.

Other than that, things are ticking along nicely. I’m still maintaining a physique I’m comfortable with, hovering around the same scale weight, fitting in a mixture of cardio, weights and functional activities, as well as allowing myself flexibility to deviate, have meals off plan and rest more if and when needed.

Shoulder press machine x2
Incline Chest press machine x2
Pec Dec x2
Lateral raises x3
Lat pull down x2
Back row x2
Tricep ext x3
Bicep curl x3

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[Clare]

What does your blood work say? What’s the reasoning behind this high dosage?

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