[Clare]

We all have those days at some point or another Jordan. Could be many factors as to the reason why… but we dust it off and move on and go in next time with the mindset of having an awesome session.

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[Clare]

Leg Day was upon me again this morning! Really good session. All numbers up again. Leg exercises seem to be progressing more than my upper body moves at the moment, probably due to my annoying elbow, however my strength still seems to be holding all round so can’t complain. I just hope we discover some improvements once I shift all this fat 😉

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]

Glad you got on well with it Andy.. and good effort progressing your weights!

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[Clare]

and then once I have hit the top ends of both rep ranges for that exercise I will increase the weight and go again. does that sound about right. thanks in advance for your time to help me out by the way

Yep, sounds good to me. Just keep addressing your form and make sure you’re not getting lifts up just to get an extra rep and beat numbers.

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[Clare]

What a stunning day! We’re not used to this weather in the UK, so obviously we have to get excited when we see the Sun!

Rest day for me today, which began with my second bout of cardio. 25 mins on the bike again, followed by a walk outside to start racking my steps up. Then into work for some client one to ones and just got back from a walk up to my local Costa to meet my Mum and her partner for a lovely catch up, green tea and exchange of Mother’s day and Daughter’s birthday presents 🙂

Hope you’re all having a fab day..

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[Clare]

Possibly around an 8-10 rep range for the first working set and then back off between 12-15 reps typically. I don’t calculate an accurate percentage weight drop for the second back off set, I’ll just take some weight off to hit that rep range, but will obviously have my previous log book numbers to go by and try to beat.

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[Clare]

You say that once you achieve 2 sets of 10, you’ll then up the weight. However, it’s very difficult to match reps on a second set if you keep the weight the same, assuming you pushed yourself on the first, which is why a lot of people tend to lower the weight and do a back off set for the second. I personally prefer this approach.

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[Clare]

Yeah not long started dieting.. Hopefully doing Alicante on 8th June.. So 11 weeks if it all comes together ????

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[Clare]

Very good Pull workout this morning. One of those days where everything seemed to ‘click’ and connect well. Progression seems to be slowing somewhat throughout my sessions, although I’m still managing to eek out extra reps or adding micro load, so I haven’t exhausted this plan quite yet. When I feel I have, however, I’ll speak to Jordan about potentially switching some exercises up.

The rest of today will be at work. I have an evening shift to do at the gym and clients booked in, so there’ll be no problem hitting my steps today!

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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[Clare]

If it’s something you enjoy and you are getting what you want out of your own fitness journey and progressing at a rate you’re happy with, so long as you are paying attention to your health and getting in adequate micronutrients, then I don’t see anything wrong with having a treat a day. Worrying about it will do more harm than actually eating a little KitKat!

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[Clare]

Great to see you on here Lara. Big fan of your physique and looking forward to following your recovery and progress from surgery.

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[Clare]

@samking104 If you mean cardio equipment, I would have said a Stairmaster in the past, but I used one at a gym during my 2017 prep and noticed it definitely impacted on my weight sessions, which is why I opted for buying a bike to use at home. I then used this during my 2018 prep and found, not only did it not impact as much on my weight sessions, but my legs appeared to stay fuller throughout the prep.. so I guess my answer would be a Bike, which I already have. The bonus being I don’t have to get up quite as early to factor in travelling to a gym first thing for cardio.. and I can wear whatever and look as hideous as I like!

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[Clare]

@samking104 Typically we will taper cardio up from the beginning and then taper back down and pull it out a couple of weeks out. Like you say, each prep is different, so we just need to react as we go. Last year we pulled cardio 2 or 3 weeks out from my first show in October and then kept it out all the way through to my next show 5 weeks later in November, just monitoring my step count. I think cardio can create a lot of unnecessary stress on the body and is widely overdone, so getting the most out of the least is the best way to approach it imo.

What would I do if my precious Intra drink went missing mid workout? I’d be on a mission and basically accuse everyone in the building until I found it..

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[Clare]

Yeah. There’s no point doing an exercise you get no benefit from. Pick movements that suit you and you feel you’re able to progress with.

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[Clare]

Successful Push workout today. Teeny bit of progression, but nothing major to shout about. No strength loss, so I guess we’re all good! Thought someone had stolen my precious MPS Max & Sustain concoction at one point (Can’t really blame them!), but fortunately they were just bringing it back to me after I’d left it under a bench (Phew! Panic over).

The scales tipped below 58kg and landed on 57.8kg this morning, so the added cardio and slight tweak to diet seems to be working it’s magic. Hopefully I can get another little drop before my next check in at the end of the week (Which will mark 10 weeks out and no sign of an Ab yet… Aghh!).

I’m stuck at home now for the rest of the day as I’ve just taken my car in for a service, so It’s jobs around the house, a walk in the beautiful sunshine to get my steps in, hit a few poses and pray I don’t have to pay an arm and a leg for anything when I go back later to pick my car up.

PUSH 3

Smith shoulder press – 2 sets of 8-10
High Inc machine press – 2 sets of 8-10
Dip machine – 3 sets of 8-10
Low incline DB fly – 1 set of 15
Lying cuff side raises – 3 sets of 15
Plate front raise – 1 set of 12 
Dual rope Tricep pushdown – 3 sets of 12  
Plate crunches for Abs – 4 sets of 15 (1 min rest between sets)

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