[Clare]

Busy busy ‘Rest’ Day.. Clients, catching up with a friend and the usual life jobs. Also had some soft tissue work done on my back. Left that too long, so will make sure I get back to fortnightly treatments again.

Nothing else to report really, so if there’s anything you want to ask me, want to know about me or want to see more of on my Log, then please let me know 🙂

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[Clare]

LOVED today’s session! Was a tough one, but so much better than my last attempt at this when I was beginning to feel unwell. Snatch deadlifts are definitely a new fave and I’m excited to progress in strength with this as I get deeper into my off season. All weights were up today (Although that wasn’t hard after my previous patheticness!).

My body just wants to lie down and sleep now, but the beauty of not being on prep means I can do just that! 🙂

LOWER LOAD – Rotation 2

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
Sissy squat – 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]

I am still working with him. That is the only training program he has given me but I always add in exercises or incorporate drop sets, partials etc. as I feel the program is lacking for me. I want to communicate more with him but don’t know what I should say…

———

There’s no point working with a coach and then not following the programme. You need to be able to voice your goals, concerns etc. with them, otherwise the feedback you give them will be skewed as you’re following a completely different plan.

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[Clare]

Yes, diet is the same for training and rest. Cardio is at 3-4 times a week atm.

This is the exercise and diet given by my coach. He has a bodybuilding background. I usually add more shoulder work including dropsets and pump work. Are there some questions I should ask my coach?

Thank you so much.

———-

Hi Julie. Are you still working with your coach? Is he not programming your training and diet for you or are you planning to do programme this by yourself now?

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[Clare]

Yes. If this is the only time you can train, you can still have a productive workout. Just focus on optimising your sleep and have a high carb based meal the night before like you have suggested. Hydrate on waking and I would also include an intra workout drink of carbs/Eaas that you can begin sipping on your way to train if you haven’t got time to get any food in prior. Then have a decent solid meal of carbs/pro post workout.

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[Clare]

A very productive day of doing not a lot! It’s a rest day from training for me today so I’ve had plenty of time to catch up on some jobs, food prep, walk in the sunshine and spend some time with the fam. Blooming hot here though.. Ideal on holiday, but not general life! I’m currently lying on the floor in front of a big fan desperately trying to cool down.

Deadlifts on the cards tomorrow.. Ooh yeah! 🙂

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[Clare]

You can use cable cuffs around your ankles to hit both abductors and adductors set at the bottom of a cable machine. A frog press stance on a leg press is another good one to hit adductors (Low foot placement, heels together and toes pointing outwards). I also sometimes use a strong hip circle band and sit on the edge of a bench and drive my knees out (as you would on a machine) for abductors.

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[Clare]

Thanks Clare , would you still do the same protocol if you were only doing cardio post workout

I personally would still take first thing. If, however, you had your last meal an hour or so before training and don’t utilise an intra shake, I guess you could take Yohimbine half way through your session and then do your cardio post training.

In an ideal set up though, you’d take your Yohimbine on wake, then do your cardio fasted.

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[Clare]

Take it first thing in the morning on an empty stomach and stay fasted for a while before ingesting your first meal. Ideally do your cardio in this time if you’re doing any. Take in one dose. I wouldn’t take pre bed as this may disrupt your sleep.

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[Clare]

Checked in this morning. I’m another kg up in bodyweight this week at 54.6kg, but Jordan’s happy with where I’m at right now and the extra bodyweight and fat gain is necessary. No changes have been made to diet, supplementation or training, so we continue as we are and GROW! 

I trained an Upper body session today, which went really well. Strength is up already on last rotation, so I’m heading in the right direction! Long may it continue as we get stuck in to this next phase. 

UPPER B – Rotation 2

Machine side raise– 2 sets of 12-15
High incline machine press – 2 sets, 12 reps – increase the weight a go for 8 reps
BB shoulder press – 2 sets, 12 reps – increase the weight a go for 8 reps
EZ bar skull – 2 sets, 12 reps – increase the weight a go for 8 reps
Low incline DB fly – 1 r/p set
Single arm rope pushdown– 1 r/p set
STRETCH
Banded chin – 1 set of 15-20
Single arm lat row – 1 r/p set
Rear delts on seated cable – 2 sets of 15-20
STRETCH
Dual machine bicep curl – 2 sets of 10-12
STRETCH
Ab rope crunches – 3 sets of 10-12.

(Pics from this morning are attached)

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[Clare]

Hi Clare,

Thanks for the response – there is no direct veg *face palm*

I chug down a greens powder every morning. Reckon if I implement some more veg it’d help?

—
YES!

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[Clare]

Love the responses from you Hilly, always go the extra mile!

I believe I’m getting enough soluble fibre as I have a shit load of oatmeal. I don’t think any of the food I eat contains any insoluble fibre? I guess I’ll start including some Celery, Cucumbers and Courgettes.

I have 4 meals a day, i would deem this the right food for my body.

1: 300g egg whites
2: 500g egg whites 10 rice cakes
3: 200g chicken, 80g uncooked rice
4: 120g oatmeal and 60g whey

I drink 6 litres of water a day.

———
Where’s the Veg here?

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[Clare]

This is impossible to answer with no context or details about previous history, current status etc. I assume you’ve chosen your coach very carefully too and respect his/her knowledge and experience, so this is maybe a question you need to be having with them. Asking for the thoughts and opinions from several different people will just cause confusion.

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[Clare]

Hello!! What a Beautiful day.. Unfortunately I’ll be stuck indoors most for of it at work, but hey. I managed to get a little walk around the block earlier, so I’ve had my little Vit D boost. It’s a rest day for me. All good here I think. Weight has increased a little more this week. I’ll be checking in with the Jordan tomorrow, so we’ll see what his opinion is on how things are going then and I’ll report back.

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[Clare]

You’re going to get a big insulin response with the higher carbs and then a big drop overnight, which can make you feel groggy and usually more hungry the following morning. You could play around with your food choices and timings. Maybe carb load earlier in the day and switch back to pro/fats pre bed and avoid the use of GDAs (Glucose disposal agents) near to bed time if you’re including them.

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