[Clare]

I’ve been going through a flare up of tennis elbow recently. I’ve written about it on and off on my log if you want to take a look at that also, but essentially these are the things that have helped me:

Avoiding or adapting any exercises that aggravate it,
Adjusting my grip if needed and using straps on pulling movements,
Massaging the forearms and around the elbow with Kwan Loong oil pre training,
Wearing neoprene Elbow sleeves during upper body training,
Icing for 20 mins post training,
Periodically holding stretches of the forearm
Seeing a physio for extra soft tissue work, ultra sound and acupuncture treatments,
Wearing an elbow clasp or kinseotape when at rest,
Taking Supplement Needs Liposomal Curcumin, Boswellia Serrata, Omega 3s and Love Hemp 20% CBD Oil drops

Hope that helps a little.. Just don’t ignore it completely and train through the pain. The tendon is inflamed and needs rest and time to ‘calm down’.

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[Clare]

Another strong Pull workout in the bag this morning. Really happy with how training is going at the moment. I’m still playing around with grips and exercise selection due to my elbow, but doing this, along with wearing the elbow sleeves and implementing everything in regards to recovery and healing, things are getting much better.

After watching his last video, I was inspired by our very own @jhollingshead89gmail-com today and gave the Unilateral underhand pulldown a go in place of the high pull machine, as this has been aggravating my elbow. Really good exercise and connection.. with no pain! Thankyou James ????

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]

I echo Supplement Needs Sleep Stack.. Very good product and will ship Worldwide. Don’t just rely on a supplement to be the magic answer though. I’d make sure your bedtime routine is all set up to optimise sleep. (Things like minimising screen time or using blue light blockers on screens, avoiding caffeine late in the day, not stimulating the mind too late, take a hot bath, have a cool bedroom, cut fluids down in the last couple of hours, write down anything that’s on your mind, use ear plugs, make sure your room in pitch black, having some complex carbs like oats in your last meal could help if your diet allows, relaxation techniques and stretching etc. etc.)

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[Clare]

How is your split set up around rest days? Are you allowing enough recovery time between a pull and Leg days? Doing Pull, Push, Off, Legs, Off might work, unless you’re currently doing this, in which case it may be better to switch out the deadlifts for a different exercise for a while.

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[Clare]

Busy old day! Started off this morning with a good Push session. I’m very happy with how training has gone this week. Numbers all up and I’ve thoroughly enjoyed every session. Obviously the plan is to continue as we are.. I never go into a prep with the mindset that I will undoubtedly lose strength. I will always enter each workout with the belief and intent to progress and this prep will be no different. It’s the same when people believe there is a limit to muscle growth or an age where you can’t progress any further.. believe this is true and you won’t push yourself, believe you CAN and you will.

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  
Abs – 4 sets of plate crunches, 1 min rest in between, all sets 15 reps

..Then I had an afternoon out with the other half. Walk along Poole Quay, coffee stops and shopping. My little sis and her family are over from Tenerife next week and will be staying with my big sis. The plan is for us all to meet up next weekend, so I picked up some Easter gifts for all the children and presents for up coming birthdays.

Shattered now and have definitely had no problem hitting my steps today!

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[Clare]

I’d go and see a physio or good sports therapist who can give you a thorough check over. Muscle tightness can certainly compress certain nerves and translate to a loss in strength, so may just be a case of keeping on top of some deep tissue massage, but it’s best not to guess these things and get professional advice.

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[Clare]

Something easy to digest that will fuel your workout and not leave you feeling too full or lethargic. I would typically have something like Cream of rice/Baby rice, Whey Isolate and raspberries 60-90 mins pre workout. Some people prefer a protein/fat meal, but I like carbs/protein. It just comes down to what you feel better on.

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[Clare]

Rest Day today.. Walks in the sunshine, food shopping, cleaning, food prep and some chill time watching the Rugby.

Hope you’re all having a fantastic Saturday 🙂

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[Clare]

You’ve pretty much answered your own question by stating that you’re progressing well, your strength is up and you’re growing, so it’s obviously working. You could consider doing a Push, Pull, Legs split on a repeated rotation, so that you have full days dedicated to Legs, but sometimes you don’t need to search for a different way of doing something if what you’re doing is already working.

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[Clare]

Legs today at Primitive. Saw @samking104 there and he ended up jumping in on my workout, so I had a training partner for a change today. Good session and managed to make some progress. I was a little over enthusiastic on loading the Hack Squat and got a 1RM..haha, but still beat my numbers afterwards once I’d reduced the weight a little.

Seated DB hamstring curl – 2 sets 10, 6
Banded Hack squat – 2 sets 7, 11
Sissy squat – 1 set of 8
Leg extension – 1 set of 10
Seated ham curl – 2 sets of 8, 8
Single Leg upright press – 1 set of 15 each
Leg raises for abs – 2 bodyweight sets 
Adductor –1 quad drop, 15 on the first
Seated calf raise – 3 sets of 8, 8, 13 – 1 min rest in between, last set into a stretch

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[Clare]

Checked in with Jordan this morning and we’re ready to get this show on the road! Weight was 58.8kg on wake, so we’ve managed to hold all week. Var has been pulled, steps are up to 9000 a day and Training Day diet changes are below. I’ve also attached a pic of my peak chunky self, so that you can see my starting point. 13 weeks out.. Eek!

Training Day Meals

Meal 1 – 3 whole eggs, 7 egg whites
Pre gym meal 60mins pre: 35g ISO whey, 60g ground rice, 10c fruit from berries
Intra shake start 20mins pre training – 1.5litre of water, 30g MPS Max, 5g creatine, 25g Sustain
Pwo 45 mins after – 200g chicken breast, 40g jasmine rice, 50g cheerios, 3 rice cakes, 30g jam
Meal – 200g chicken breast, 40g rice, 100g banana
Meal – 200g 5% fat beef, 5g coconut oil
Meal – 200g chicken breast, 80g avocado
Meal – 25g ISO whey, 200g fat free Greek yoghurt, 30g Almond butter

*All foods listed are uncooked weights and green veg is added to some meals. Pink salt added to all meals.

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[Clare]

If you can find alternative exercises that don’t aggravate it, then great, but I’d be aware not to push through if you feel pain. I’m going through some elbow tendonitis at the moment and any kind of bicep curl is out for me. I’m seeing a physio for treatment, icing after every upper body workout, wearing a compression cuff/ elbow sleeves and supplementing Boswellia, Curcumin and CBD oil, which are all helping.

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[Clare]

Rest Day today ahead of Legs tomorrow. One to one PT clients, afternoon walk in the sun with some podcast listening to hit my rest day steps and about to leave for a Parent’s evening at my youngest daughter’s school.

Check in day with Jordan tomorrow, so I’ll update with changes as we enter this prep.

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[Clare]

It’s frustrating, but these things happen. Don’t force food if you can’t stomach it. Just stay hydrated. Add a refreshing EAA powder and some electrolytes to water if you can keep that down and just introduce foods slowly when you can. Watch Dr Dean’s IG highlight story on ‘Upset Stomach’ which may help. Hope you get well soon.

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[Clare]

Agree. Download the MyFitnessPal App. Very easy way to keep a track of your macros.

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