[Clare]

I don’t like the idea of forcing food. If you can get all your calories in at the times that work best for you, I don’t see an issue with longer gaps between meals. I would just make sure that you prioritise your pre/intra/post workout nutrition and time these appropriately.

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[Clare]

Better session today. Nothing ground breaking, but managed to match weights and push out the odd extra rep here and there. I’m still having a bit of an issue retracting my shoulder which I think has affected my last two sessions. I’m seeing my physio later for treatment on my elbow, so I’ll mention this while I’m there.

PULL 1

Wide Lat pull down – 1 set of 10-12, stay on the same weight for another set
T-bar row – 2 sets of 8-10
Assisted chin – 2 sets of 10-12
Seated cable row (narrow attachment) – 2 sets of 10-12
Single leg DB RDL – 1 set of 15 each
Abductor – 1 set of 20
High cable for rear delts – 3 sets of 10-12
Standing calves – 3 sets of 8-10 – 1 min rest between sets, last set straight into a stretch

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[Clare]

Don’t over cardio, prioritise nutrition around your training window, keep protein intake high, try to maintain strength.

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[Clare]

Absolutely. No problem at all imo. Enjoy a bagel!

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[Clare]

Cyclic Dextrin isn’t the ideal choice pre bed imo. Is there an option to add extra carbs around your workout? Do you currently use an Intra drink? It might be useful to post your current diet up, so we can make suggestions.

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[Clare]

Well that session didn’t quite go to plan. I felt super motivated and excited going in, but it turned out to be one of those days where everything felt heavy and my previous top sets weren’t budging. After my initial tantrum, I managed to pull myself together and do the best I could with what I had in me. I ended up dropping down my weights and using some drop sets and rest pause to add some intensity and extra volume to the session.

We have to accept that sometimes these days will happen, often with no explanation, but it’s how we deal with it that counts. It’s done now, I’ve accepted it and need to move on. Tomorrow is another day.

Push

DB shoulder press – 2 sets of 10, 12
Chest Press machine– 1 set of 10, 1 drop set
Narrow smith Tricep press – 1 sets of 10, 1 rest/pause
Pec dec – 1 set of 15
Lying cuff lateral raises – 2 sets of 15, 1 rest/pause
Plate front raise – 1 set of 12
Tricep rope pushdown – 2 sets of 12 and 1 drop set
Abs – 4 sets of Ab roll outs, 1 min rest in between, all sets 15 reps

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[Clare]

Another drop today as predicted. Weight was 55.8kg first thing. That’s 1.6kg drop in a week, so we need to be careful not to drop too fast and preserve any new tissue that’s been built. I’m still doing daily check ins with Jordan, so he’s monitoring things closely and will adjust my plan as needed. No changes made today though and we’ll see how I’m looking and what my weight is tomorrow morning.

Push for me today.. I’ll update my session later. Have a great Sunday 🙂

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[Clare]

I love a Sissy Squat!.. Great for Quads

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[Clare]

Mix it with the MPS Max for a complete Intra drink.

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[Clare]

Clare Barks wrote:

She’s still very new to training, so I wouldn’t over complicate things training or diet wise. An upper/lower split sounds like a good option to me. She would do well to just getting strong all over, perfecting form and enjoying her training. I think focussing more on individual body parts can come later down the line if needed as she may find her upper body catches up over time.
____________________________

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That exactly what we’re focusing on. I wasn’t suggesting a muscular split. Just upper and lower for most divides about 50/50 with maybe inslight bias towards lower. However her quads alone make up about 40 percent of her muscle mass at a guess. So her upper lower split would be say very biased towards legs and maybe much more taxing on the cns. Therefore wondered if going front body back body split would make more sense.

Thanks for the reply Clare. Any further suggestions would be welcomed. This is her 3rd attempt at weights. So she has some grounding from before. But this is the first time the penny has dropped that skinny and lean are two different things. She’s always just done tons cardio with some weights and classes. Now she’s got the bug.

………………

I still think Upper/Lower or Full Body would see the best results for her at this stage. Maybe incorporate the two with Upper, Off, Lower, Off, Full Body, Off, Off. The main thing is that she enjoys her training and is doing something that she will stick at.

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Training my Wife. Newbie.

[Clare]

I think you’ll be fine. That’s still a decent time between to rest. You’ve said yourself that numbers are increasing in the gym, so this is a good sign that it’s having little impact.

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[Clare]

She’s still very new to training, so I wouldn’t over complicate things training or diet wise. An upper/lower split sounds like a good option to me. She would do well to just getting strong all over, perfecting form and enjoying her training. I think focussing more on individual body parts can come later down the line if needed as she may find her upper body catches up over time.

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[Clare]

Weight first thing was 56.2kg again, so the same as yesterday following Legs. I expect another drop tomorrow after a rest today.

45 minutes cardio this morning and I’m feeling the drop in food today as hunger has kicked in big time! So it’s a case of keeping busy, drinking plenty of hot beverages and keeping the volume of my meals up with green veg. I don’t tend to crave much on prep as I’m able to mentally shut off, it’s more the lack of energy that’s the tough part, but in a psychotic kinda way, these are the challenges I thrive off and will be the difference between showing up in condition and not.. and that won’t be happening.

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[Clare]

Clare Barks wrote:

Looking fabulous Meg! Have you any shows in mind for your Figure debut or just waiting out until you feel ready?
____________________________

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Thank you that means so much coming from you. We have wings of strength in mind but only if I feel and look good enough for the stage. What are your plans this year?

Ah cool. You’ve made some great improvements. I’m 6 weeks out of Alicante!

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Meg Sylvester Transition to Figure

[Clare]

Legs this morning.. Strength still feels good. Managed to grab a spot to be on hand for the Hack and hit a Pb. Pity I generally train alone as even just knowing you have a training partner there can often psychologically help push out extra reps or weight.
Anyhow, good session all round, so happy.

Legs 3

DB lying hamstring curl – 2 sets of 8-10
Hack squat – 2 sets of 8-10
Paused Leg Press – 1 set of 8-10, 1 set of 20
Leg extension – 1 set of 8-10
Single leg standing ham curl – 2 sets of 8-10
Single leg hyper – 1 set of bodyweight
Adductor –1 quad drop, 15 on the first
Leg raises for abs – 2 bodyweight sets
Toe press – 3 sets of 10-12, 1 min rest in between, last set into a stretch

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