[Clare]

8 weeks out..

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[Clare]

Checked in with Jordan today. 8 weeks out and 57kg on wake.. still a chunk ???? Slight changes to Rest day diet indicated below. We discussed the possibility of taking a few days off the gym to allow for some recovery as I’m beginning to feel a bit fatigued, but I want to train tomorrow first and assess after that.
Rest day today, so 35 mins cardio first thing, followed by Client one to ones and the usual house/life/mother kinda jobs ???? My oven broke too.. marvellous!

Rest Day Meals

Meal 1 – 2 whole eggs, 7 egg whites
Meal 2 – 20g p from ISO whey, 200g fat free Greek yoghurt, 6c from berries, 40g oats
Meal 3 – 200g chicken breast, 65g avocado 
Meal 4 – 200g 5% fat beef
Meal 5 – 200g chicken breast, 150g sweet potato
Meal 6 – 20g p from ISO whey, 200g fat free Greek yoghurt, 20g almond butter

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[Clare]

Possibly Clare. Its not that I can’t train weekends, its just my routine, I like to get in early, beat the rush and set myself up for the day.

But I have been thinking about employing a rest day inbetween upper lower & PPL.

With regards to a rest day, could doing an hour of LISS cardio be detrimental to recovery or could I replace a workout with that to make an ‘active’ rest day?

I think splitting your workouts up with more rest would certainly help with your recovery and progression. In terms of doing an hours cardio on rest days, I would ask the reason why? What are your goals right now? Remember that you don’t need to be in the gym in order to be making improvements.. Rest is part of the plan.

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[Clare]

Currently doing Mon-Fri 6am sessions. Workouts usually last around an hour, doing Upper Lower Push Pull Legs in that order and then Saturday & Sunday off.

Volume for individual workouts is 7 exercises, 3 working sets per exercise on Upper/Lower days (21 sets total) and 4 working sets on PPL days with certain accessory/isolation movements getting added dropsets/rest-pause at the end to help fill muscles with blood (on all sessions)

Rep ranges per set tend to be at the higher end 8-15 reps.

I would definitely favour some days off in between sessions as opposed to 5 consecutive days or recovery will be hindered. If you can only train Monday-Friday with weekends off, maybe an Upper, Lower, Off, Upper, Lower, Off, Off would be a better set up for you?

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[Clare]

There’s a difference between severe debilitating DOMS and a little bit of muscle soreness. If you are experiencing DOMS to the point where you’re questioning whether or not to train that muscle group again, then I would look at your plan set up as the overall volume could be too high or you may not be allowing enough time between workouts to recover. Some muscle soreness is generally not an issue, but it would help if you could explain how your split is set up with rest days and what your volume looks like.

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[Clare]

Digestion will definitely be the main factor to consider here. If your calories are high overall, then the post work window is a good time to get a lot of food in. If you can sleep ok with no digestive issues and don’t wake up still feeling full up, then I think you’re ok.
That really isn’t a considerably high amount of food to have post workout anyway.

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[Clare]

Wow.. Legs ruined me this morning! Really wasn’t feeling it today. Not sure why, maybe not enough quality sleep, mindset, phase of prep.. who knows, but I found it tough to get into the session and everything felt super HEAVY today. Matched weight and reps on the first exercise, then went into the Hack with determination to at least match my previous and ended up buried at the bottom one rep short (Side effects of training alone.. being left red faced and in a crumpled heap on the hack squat plate.. haha).. Anyway that got me angry, so next I attacked the leg press and managed to increase weight on that and the rest of the exercises I pretty much matched, but boy was it tough. One of those sessions where you don’t quite feel all there and in a spaced out psychotic world of your own, but it got done.. and I’m paying for it now.

Legs 3

DB lying hamstring curl – 2 sets of 8-10
Hack squat – 2 sets of 8-10
Leg Press – 1 set of 8-10
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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[Clare]

I would let your results and gym performance dictate whether you need to push food up as opposed to hunger levels. I can still feel hungry during an off season, but I know that going off plan and eating more could just result in extra unwanted fat gain. It may be the case that you do need to push food up, in which case I’d begin by adding some carbs in the post workout window and monitor as you go. Looking at what you’re eating too in terms of satiety and food volume might help and possibly distributing your food differently across the week to have higher and lower days depending on demand.

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[Clare]

This is very person dependant. I personally prefer taking complete days off as the temptation to push harder than I should will always be there, plus being away from the gym for a few days gets me super motivated and fired up to get back to it again feeling fresh. Others like to continue to keep the routine of their training days and prefer just to pull volume and intensity back to allow joints etc to recover a little. If you’re feeling completely burnt out or beat up though and noticing a marked decline in performance, I’d favour a few days off.

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[Clare]

How are you feeling this week Jordan? What date is the next show?

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[Clare]

Current Supplement Stack:

Supplement Needs Liposomal Curcumin with Resveratrol – 1 teaspoon am
Supplement Needs Liposomal CoQ10 – 1 teaspoon am
Supplement Needs Omega 3 – 1 serving am and 2 servings pm
Supplement Needs Vitamin D3 and K2 – 1 serving am
Supplement Needs Multi Vit and Mineral – 1 serving am
Supplement Needs Ashwaganda KSM-66 – 1 serving post workout and 1 serving pm
Supplement Needs Boswellia Serrata – 1 serving am and pm
Supplement Needs ALA – pre carb meals
Supplement Needs Liposomal Glutathione – 1 teaspoon pm
Supplement Needs Sleep Stack – 1 serving pre bed
Lovehemp CBD oil 5 drops of 20% – pm
Project AD Greens Powder – 1 serving with meal one
Yamamoto Whey Isolate with some meals
Intra workout:
5g Creatine Monohydrate
TrainedbyJP Nutrition MPS Max – 30g
TrainedbyJP Nutrition Sustain – 25g

5mg Yohimbine HCL pre Cardio

*The NEW TrainedbyJP Nutrition PREpare and HALCYON will be added once I receive them in my next order. The Pre workout will arrive in perfect time to add as I go deeper into this prep and the HALCYON will take place of the Ashwaganda and be used as a Neural Recovery product.. again, ideal during a prep phase to manage stress.

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[Clare]

A very busy ‘Rest’ day doing not a lot! Complete day off work as a few of my Clients are away this week on Easter Breaks, so I’ve filled my day with Cardio, Cleaning the house, a hairdresser trip with my youngest Daughter, getting some blood drawn for a Complete Athlete Blood Test through Youth Revisited, writing some client plans, bit of food prep and an afternoon stroll to hit my steps.

And a little Bird tells me 2 NEW TrainedbyJPnutrition products dropped today!! Excited much to get my hands on the all New PREpare and HALCYON!

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[Clare]

They’re a fantastic nutritious food, but they still contain calories, so just make sure they fit into your overall macros to ensure you stay in a deficit and still hit your daily targets.

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[Clare]

Only had it while flat benching, but I added in elbow sleeves through any of the loaded sets on anything push and it was amazing the difference, they weren’t too heavy duty so the assistance wasn’t too much at all, just kept compression and heat around my elbows

Agree Nick. Elbow sleeves have been the best thing I’ve implemented for my tennis elbow and have enabled me to continue training.

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[Clare]

Bodyweight hit 57kg this morning, so we’re moving slowly!
Another good session.. Pull today and NO ELBOW PAIN again (Woohoo!). Felt really good going in again and managed to progress marginally on main lifts. Back feels ruined right now, haha!.. Recovery is pretty good at the moment though, although not relishing in the thought of a late shift at my work later.. I’d much rather be laying horizontal and recovering, but hey (Think of the steps!)

PULL 3

Unilateral underhand Pulldown – 1 set of 10-12 each, stay on the same weight for another set
Rack pull from the knee – 2 sets of 8-10
Cable Close grip Lat pull down – 2 sets of 10-12
Chest supported row machine – 2 sets of 10-12
Single leg DB RDL – 1 set of 15
Abductor – 1 set of 20
Cable for rear delts – 3 sets of 10-12
Toe press on leg press – 3 sets of 8-10 – 1 min rest between sets, last set straight into a stretch

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