[Clare]

Insulin sensitivity should improve naturally during a cut, but I would opt for using INSURE initially until you get lean.

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[Clare]

Today was legs, and I did another re-hab focused session. Everything is feeling so much better than it was. I think the combination of peptides and smart training is really working and speeding up my recovery. Tomorrow I’m going to attempt a 5km run and see how it feels.

Single leg ham curl x3 each side
Single Leg, Leg press x3 each side
Glute drive x2
Single Leg RDL x3 each side
Leg ext x3
Hanging leg raises x3

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[Clare]

I would buy a cheap portable fridge from Amazon and take it with you. Reconstituted peptides that are not stored in the fridge can lead to degradation and loss of potency.

Thank you for the suggestion! Although I should have added I’m travelling by train so it wouldn’t be very practical to do this unfortunately[/quote]

A decent cool bag, with ice packs would be the next best option then.

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[Clare]

The primitive diet isn’t ‘bad’ as such, but it cuts out lots of perfectly healthy foods for no real reason. Things like whole grains, beans and dairy are actually linked to better gut health and more fibre, and removing them can make eating feel more restrictive and harder to sustain. Most bodybuilders will aim to eat ‘clean’ which already gives you the benefits people look for in primitive diets, but with fewer processed foods and more whole ingredients. This doesn’t force you to eliminate entire food groups, making it much easier to stick to long term and gives you a wider diversity of nutrients.

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[Clare]

I would buy a cheap portable fridge from Amazon and take it with you. Reconstituted peptides that are not stored in the fridge can lead to degradation and loss of potency.

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[Clare]

I trained upper today with a friend at their gym, so slightly different machines, but similar set up to my usual workout.

It was a really good session and lovely to have a catch up.

Lat pull down x2
Back row x2
Incline chest press x2
Shoulder press machine x2
Dips x2
Tricep ext x3
Bicep curl x3

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[Clare]

I would suggest either on wake or pre bed, 3 times per week.

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[Clare]

No gym today, but I did another short run this morning with no pain. I increased the distance to 3km and just felt a slight aching in the glute towards the end. I’m going to attempt a 5km run on Thurs and see how I get on.

Aside from that I’ve had a busy start to the week with bits and bobs, getting the house cleaned, getting some work prepped and running a few errands.

I’m going to get a walk in at some point his afternoon, followed by my re-hab exercises.

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[Clare]

Hey Guys, apologies for opening this up again!

After running this setup for a few weeks now, I’ve found My legs (Especially Quads) have blown up from this setup/split, which isn’t ideal as the whole idea was to bring up my upper body (arms/chest/back) and have a baseline for legs 😐

any suggestions where to go from here? (Currently run this ULRULRR)

Thank you!

If you want to bring up your upper, I would personally run a PPL split. Push, Pull, Off, Legs, Off, Repeat.[/quote]

Hey Claire,

Thank you for responding, if this split is better for upper, how would you structure a PPL split on a Mon-Fri Schedule (unable to train on weekends) ensuring frequency and rest days are adequate 🙂?

[/quote]

Push, Pull, Rest, Legs, Upper, Rest, Rest.

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[Clare]

Hey Guys, apologies for opening this up again!

After running this setup for a few weeks now, I’ve found My legs (Especially Quads) have blown up from this setup/split, which isn’t ideal as the whole idea was to bring up my upper body (arms/chest/back) and have a baseline for legs 😐

any suggestions where to go from here? (Currently run this ULRULRR)

Thank you!

If you want to bring up your upper, I would personally run a PPL split. Push, Pull, Off, Legs, Off, Repeat.

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[Clare]

I went in to train legs today. More of a re-hab session, so plenty of controlled, single leg movements, focussing on the eccentric for ham tendon strengthening. Everything felt good, so will just listen to my body as to when to increase intensity.

Single leg ham x3 each side
Belt squat x2
Single Leg, Leg press x3 each side
Glute drive x2
Single Leg RDL x3 each side
Leg ext x3
Hanging leg raises x3

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[Clare]

You’re still able to perform well in the gym, but there comes a point where you need to see your scale weight increasing, particularly if you are still very lean, in order to make any significant progress. You have been ill recently though, so we need to take that into account. I would start by bumping up fats a touch, an extra 10-15g on training days and 20-25g on rest days, and assess again after a week or 2.

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[Clare]

Today’s a rest day from the gym. I tried a short 2km run this morning to test out my hamstring/glute pain, and it felt ‘ok’. I don’t want to push it too soon, as it by no means feels completely healed yet, so I will gradually build back up slowly from here.

It’s my and my husband’s wedding anniversary tomorrow, so we decided to go for a lunch together today to celebrate, as he’ll be out cycling tomorrow morning, and I’ll be training. We went to a lovely Italian restaurant along the coast, which was delicious.

I have my re-hab exercises to do this afternoon, and a bit of work to get on with, but aside from that, quite a chilled day.

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[Clare]

I would personally opt for Push, Pull, Off, Legs, Off, repeat.

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[Clare]

My re-hab plan involves a lot of hamstring tendon exercises and single leg isometric holds, so that’s what I’ve been doing recently. Loaded exercises in the gym and bodyweight holds at home on rest days. This morning I went along to reformer Pilates. There’s a lot of core work and single leg movements in Pilates, which felt ok. I had to adapt a couple of exercises to avoid any extreme ham stretch on my injured side, but apart from that, all good. I’m going to attempt a very short run tomorrow morning and gauge how that feels.

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