[Clare]

I’m a big fan of their ISO Fuji. Great quality Isolate. I like Vanilla, but can imagine their other flavours taste just as good.

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[Clare]

So I’ve not long got back from seeing my new physio. I was actually very impressed with how thorough he was with the examination and testing. The symptoms I’m presenting are typical of Lateral Epicondylitis or ‘Tennis Elbow’ caused by inflammation of the tendons that join the forearm extensor muscles onto the outside of the elbow.. but I pretty much knew all this thanks to Google! I also potentially have some instability in my left shoulder which has contributed to some over compensation and issues further down the line due to a knock on effect, which would explain a few things, so we’ll be addressing this too. I had some soft tissue massage today and we plan to introduce some ultra sound at my next appointment, alongside being sent home with the usual strengthening and stretching exercises for homework. One step at a time I guess, but he seems to know his stuff and like the fact that he’s looking at me as a whole and not just where the pain is presenting. I have several treatment options and techniques to try too, so fingers crossed we get somewhere with this.

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[Clare]

Typically you’d want a mini cut to be short and aggressive. You don’t want to waste too much time being in a deficit before continuing to progress your growing phase, so essentially ‘Get in and Get out’. Therefore I’d add a small amount of cardio straight away, cut some calories and move around more to increase neat. Assess after a week or so and adjust again where needed.

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[Clare]

Very good Push workout this morning. Went in tired, but progressed on the presses and dips. The elbow sleeves are really helping at the moment to limit my elbow and forearm pain, which is making upper body sessions much more enjoyable again. I have my first appointment with my new physio this evening too, so I’ll let you know what comes of that later.

PUSH 2

Shoulder press machine – 2 sets of 8-10
High Inc Smith press – 2 sets of 8-10
Weighted Dips – 2 sets of 8-10
Cable x over – 1 set of 15
Side raise machine – 3 sets of 15
Plate front raise – 1 set of 12 
Tricep bar pushdown – 3 sets of 12  
Cable rope crunches for Abs – 4 sets of 15, 1 min rest in between sets

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[Clare]

Depends if you need those carbs during the day for energy. If your job is fairly sedentary, you may look to having pro/fat meals up until your pre pre and pre workout meal, however if you’re quite active all day, then distributing carbs more evenly throughout the day maybe more beneficial for you. Also, if your total carbs for the day is getting quite high, you may want to include them in more meals. There’s nothing wrong with what you’re doing right now, as your overall macro intake will be the most important factor to consider; and then nutrient timing is something you can play around with. You could always swap the Skyr yoghurt for a Total Greek yoghurt instead if you want a lower carb option.

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[Clare]

Rest Day.. Pretty much a full day of work until late tonight, so no problems getting in rest day steps today. It takes me a while to switch off when I go straight to bed after working late, so I’m hoping I manage to get some decent sleep tonight ahead of push and another busy day tomorrow. I’m rubbish on little sleep! I’ll also be going to see a new physio for an assessment and treatment for my elbow/forearm tomorrow, so I’ll report back with how that went.

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[Clare]

I don’t think it’s a case of playing with rep ranges. There’s a reason you’re not connecting on one side, so first port of call would be to see a specialist who could take a look at you. Using unilateral movements could help, so performing an exercise on the weaker side first and then matching the reps you hit on your good side. Make sure to really focus on the area you’re supposed to be feeling working during a set, so don’t favour adding load before you get that connection and pick exercises you feel the most from. This may be a case of lightening the load and slowing down reps for a while before progressing.

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[Clare]

I wouldn’t sweat it. Just keep going as you are and you’ll fill back out. You may even be still fighting something or still a little dehydrated or glycogen depleted. Your strength hasn’t dropped, which is a positive. It may just take a little longer before you’re back to where you were.

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[Clare]

Such a good Leg workout this morning. Got to use a Belt squat again and beat my numbers on all exercises, so super happy 🙂

LEGS 1

Lying hamstring curl – 2 sets of 8-10
Belt squat – 2 sets of 8-10 
Leg press – 1 set of 8-10
Leg extension – 1 set of 8-10
Single leg seated ham curl – 2 sets of 8-10 
GHR  – 1 set of bodyweight 
Leg raises for abs – 2 sets of bodyweight
Adductor – 1 quad drop, 15 on the first
Seated calf raise – 3 sets of 10-12, 1 min rest in between, last set into a stretch

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[Clare]

I agree with Hilly. If you don’t get on with whey, then you’ll likely have the same issues with casein. A beef Isolate would be a good alternative to try. Scitec also do a nice one.

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[Clare]

@clare if digestive issues aren’t present would you recommend prioritizing adding calories to those meals tho

I would add to my post and post post meals first and after that I would distribute more evenly, however, your job and time you train may dictate where the extra calories would suit you best. I’d just play around and see what works best for you in terms of energy, training performance, sleep and digestion.

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[Clare]

Hi everyone thanks for th response.

First up in my intra is HBCD 20g
Electrolytes 5g
EAAs 1 serving

I mix with 1 litre + already.

My pre workout hasn’t changed for past two weeks either.

In that case, assuming you have used the EAAs before without issue, I’d try mixing with 1.5 litres water first, if that doesn’t help then try a different brand of cyclic dextrin and if you still get discomfort, look to using a different carb source.

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[Clare]

Yeah I would just get your calories in where you can. You don’t want to cause digestive issues or discomfort piling the majority in a just few meals. Look into food choices too and opt for more calorie dense, lower volume foods around your workouts to help get the food in.

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[Clare]

What a beautiful day! Going to make the most of the sunshine and get in my rest day steps this afternoon with a little walk and a coffee stop 🙂

Also, I ordered some new posing shoes which arrived today, but I’m having second thoughts now. I’ve always worn the same shoes, which are really comfortable and I’m obviously used to wearing them now, but decided I wanted a higher heel. They feel very different, but do I give them a chance or am I just asking for a catastrophe!? Aghhh

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[Clare]

Try using one and see if you get on with it. If you can benefit and progress further by using a belt, I can’t see a problem.

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