[Clare]

The Belt squat was good @samking104 but I tended to feel it all in my glutes. Very comfortable though with the use of a belt as opposed to a weight on the shoulders.
Ooh so you have a little longer to prep now. I’m sure you and Corinne have everything under control 🙂
No fancy meals or Birthday cake for me.. I’ve never been a cake fan anyway, so my family know I wouldn’t eat it and I’m happy with my meals. I had a lovely pamper afternoon and coffee date with the fam, so was a really nice day.

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[Clare]

Yeah ignoring the elbow, loving my training at the moment and all’s going well thankyou @samking104 . Really like rack pulls and loving RDLs being back in. 16 weeks doesn’t sound long at all does it.. I’m still a chub, so I have some work ahead of me for sure! You know I won’t be standing on that stage without bringing insane condition, so I’m ready for it.
Today was an open day for the public at the Supertraining gym, yesterday was invite only, but I couldn’t make that, so went today instead. Loved it! They have a fantastic set up and excellent equipment. They didn’t have anything specifically for calves, I could have used leg press etc obv, but it was actually knowing I’d cramp up on the long drive home that stopped me! Having said that, re-racking the belt squat was a 1RM Calf raise in itself as I’m a short arse and needed to go up on tiptoes to re-rack.. which was not fun after a 20 rep set ..haha.
I hope your prep is all going to plan?
And thanks for the belated Birthday wishes 🙂

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[Clare]

I had no issues at all with it @ryanpetford ..Very easy to drink, digests well, high energy throughout the whole workout and tasted AMAZING!

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[Clare]

It was my first time trying out the New JP Nutrition MPS Max and Sustain intra today and the taste was AMAZING! I went for Lemonade in both, but it also comes in Blood Orange. It digests very well and tastes super refreshing during training. If your budget allows, I would highly recommend giving this a go.

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[Clare]

Very cool day at the New UK Supertraining Gym Opening today. It’s predominantly a Power Lifting Gym, but still has some pretty nice equipment for us Bodybuilding folk and I managed to get a decent Leg workout done. The long drive home wasn’t as fun! but well worth it. Obviously I trained off plan today, so I’ve outlined what I did below:

Lying Ham curl 1 x 10, 1 x 8
Hack Squat 1 x 10, 1 x 15
Belt Squat 1 x 10, 1 x 20
Single Leg Press 1 x 15
Leg Extension 1 x 12
Single Hyper Extension 1 x 12
GHR – Bodyweight 1 x 20

Got to try out the New JP Nutrition MPS Max and Sustain Intra too. I opted for Lemonade in both, which was DELICIOUS! Very refreshing and sits very well 🙂

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[Clare]

Your carb intake will depend on a number of factors, but to keep it simple, a typical set up might be a Pro/Carb/Small amount of Fat in your pre workout meal, an Intra drink during training (Starting to sip just before you begin), a Pro/Carb meal post training, a Pro/Carb/Small amount of Fat in your post post meal and any other meals either side as Pro/Fat. If you have a very active job however, you may want some carbs in every meal and lower your fats. So after determining your daily protein target, you can then choose how many carbs and fats that will make up the rest of your intake. Your goals and daily output will determine this (Do you want to be in a Surplus or deficit). Then monitor, track and assess from there on and alter if and when needed.

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[Clare]

I’m with Matt. I personally think an upper and lower seems the best option to allow for recovery and allow you to get the most out of the time you have. Then do what you can during the week at home. Maybe invest in a couple of Dumbbells with interchangeable weights.

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[Clare]

The New JP Nutrition MPS Max and Sustain has landed!! Unfortunately it’s a rest day for me today, so I’m going to have to hold out until tomorrow to try it out.. but I will report back!

I’ve spoken to Jordan regarding my training and I’ll basically be removing any exercise that aggravates my elbow or results in my left arm giving out, so I’ll be using more machine and cable work over dumbbells for now and still no isolation bicep work. I’ll be keeping on top of rehab, massage and my anti inflammatory supps alongside too. I’m sure I can get on top of it again as I had a similar flare up at the same time last year, which eventually disappeared.

I’m not sure whether we are going to make any changes to my diet yet, but will update if we do. It’s starting to freak me out that I’m now 16 weeks out and still fat.. haha! but I know Jordan wants to get as much as we can out of this off season first. I’ll be bringing the condition to that stage no matter what.

I think that’s all I have to report. This morning I stupidly decided to start clearing out a spare room that we have which I kind of took over for myself when we moved in. It’s basically full of my work stuff, training kit, coursework paper, notes, files, exercise equipment etc. etc.. and it needs a good old declutter.. so that’s my ‘Rest’ day sorted 😉

Ooh and tomorrow I’ve been invited to the opening of the new UK Supertraining Gym in Cheltenham as I’m Sponsored by the UK distributor of MB Slingshot, so looking forward to playing with some different Leg kit there 🙂

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[Clare]

Do you need to worry about grip strength if you can use straps though? I think gripping too hard and holding on for dear life can sometimes make you lose focus, make you finish a set too soon and potentially take tension away from the target muscle. If you particularly want to bring up your grip strength, then yes there are exercises you can do as Cameron has stated, otherwise I see nothing wrong with using straps.

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[Clare]

Exactly as Matt has said, you don’t want to keep at the same weight and just keep adding reps. So if you use a rep range of 8-12 for your Hack Squats and you managed 80kg for 8, then 7. Keep at the 80kg until you are hitting around 12 reps. Once you reach this, add weight and start building up again.. then repeat.

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[Clare]

It’s my Birthday!!!! There’s something very special about receiving something from your Children that they have chosen, bought and written themselves.. Both my daughters have made me very proud today 🙂

Anyway aside from celebrating being a year older, all good here. Checked in with Jordan this morning. He seems happy 🙂 Weight was 58.6kg on wake. We are potentially going to take a look at my training to work around this stupid elbow/forearm pain I’m getting to eliminate any movements that particularly aggravate it, but will let you know what we decide. I trained pull this morning, which went well. Strength is up, but I know I have more in me.. if someone could kindly donate me a new left arm, that’d be great, thanks. Workout is outlined below:

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 about 15 
Abductor – 1 set of 20 
High cable for rear Delts (Cuffs) – 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]

Be honest with yourself. If you trained, would you get a productive workout from it? If the answer is no, then I would rest. Your body won’t just drop muscle in the short term. Try and keep on top of your nutrition if you can manage to eat and prioritise getting better. I would rather go back in feeling well and rested and train at 100% than go in sick, train at 70% and compromise my health even more.

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[Clare]

Curcumin, Boswellia Serrata and Omega 3 would be my top 3. I use all of them myself from Supplement needs.

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[Clare]

Push this morning.. I felt strong, but my left arm gave out before the right on Dumbbell shoulder press and High incline press, so had to settle with matched weights and reps today. I may need to switch these movements to machine work for more stability until it’s fully healed, which is no big deal. I’m not going to stress about it. I managed to eek out some progression on some of the other exercises, so all good.

Ooh and exciting news with the Launch of the new JP Nutrition line.. Can’t wait to get incorporating these into my plan and share my thoughts with you guys. There’s some cool stuff in the pipeline for sure. What with these and the incredible line of health supps that Supplement Needs have to offer, anyone serious about bodybuilding and their progression are going to have all bases covered for sure 🙂

PUSH 1

DB shoulder press – 2 sets for 8-10
High Inc DB Press – 2 sets of 8-10
Narrow smith Tricep press – 2 set of 8-10
Pec dec – 1 set of 15
Seated DB side raise – 3 sets of 15
Plate front raise – 1 set of 12
Tricep rope pushdown – 3 sets of 12
Abs – 4 sets of Ab roll outs, 1 min rest in between, all sets 15 reps

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[Clare]

Rest day and a Sports massage/technique treatment; focusing mainly on Upper Back/Shoulders and my Left arm to address the elbow pain I’ve been having. We are slowly but surely identifying and addressing issues/tightness/imbalances that all seem to corelate, so will be continuing to keep on top of this.
Fortunately I had this done after work and not before as all I want to do right now is sleep!

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