[Clare]

Are you using a flavoured Cyclic Dextrin and what else are you using with it? How many grams are you using and how much water are you mixing it with? Have you changed your pre workout meal at all recently?

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[Clare]

If you’re keeping a track of you daily fluid intake, I’d count it.

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[Clare]

Check in day. Weighed in at 58.8kg on wake, so an all time high again for this phase. No change to diet as that was adjusted last week and one more week on var before a break. Jordan has also increased my steps by 2000 on rest days, just to keep my weight in check as we ideally don’t want anymore going on now.
Trained Pull this morning which went really well. I wore the elbow compression sleeves again which are helping massively. Felt strong on T-bar rows, seated cable row and RDLs, with some progression, so happy.

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 15 each 
Abductor – 1 set of 20 
High cable for rear delts – 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]

I use a 2000mg 20% CBD Oil. Each drop contains around 10mg phytocannabinoids and I have around 5-6 drops every evening. From what I understand, it can help control systems in the body by activating receptors as opposed to directly treating anything in particular, so essentially can help the body work more efficiently. I suppose. I think a lot more research needs to be done, but I don’t think anything negative has been found yet. I have experienced some pain relief using it before and noticed it does have a calming relaxing effect on me.

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[Clare]

Dextrose is a poor intra workout choice and can cause quite a drastic crash in blood sugar from what I understand. I’d either invest in a decent carb source to use or consider eating something you can digest well before you train and have a carb heavy meal pre bed the night before.

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[Clare]

Ah ok. If it sits well and you digest it ok, then rice is fine, as is banana. There is no ‘Magic’ food. It really comes down to ease of digestion when it comes to pre workout meals and how you feel when training after eating it. You could have a smaller pre workout meal if you prefer and include an intra workout drink too.

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[Clare]

There isn’t a ‘Perfect’ pre workout as such. Some people will digest certain foods better than others for example, but you want something containing adequate protein and easily digestible carbs and potentially a small amount of fats to help slow down the digestion slightly. I would avoid foods that are high in fibre or take a while to break down and you want to choose something that causes you no stomach issues at all. Something like ground rice, whey isolate and teaspoon of coconut oil would be my go to, eaten around 60-90 mins pre training.

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[Clare]

It’s perfectly common to bloat leading up to and/or during a women’s period as the hormonal disruption causes the body to hold onto water and can sometimes also affect the digestive symptom. If this is what she’s experiencing, then making sure she drinks plenty of water, stays active and eats nutritious foods that digest well for her could help. Cravings for fatty, sugary foods can sometimes be higher around this time too and aggravate symptoms further, so trying to not give in to these cravings and opting for more nutritionally dense foods would be more beneficial.
When it comes to digestive problems, making sure exercise, hydration and sleep is all being taken care of would be the first things I’d address. I would personally prefer to try and find out what’s causing the issues through elimination and experimentation of foods before throwing digestive supps into the mix.

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[Clare]

Supp Needs Sleep Stack down the hatch, in bed by 9pm and had an AMAZING sleep last night. Well needed and woke Feeling refreshed and completely rested.

Push Day today and Elbow sleeves are now officially my new best friend 🙂 Managed to stick to the Dumbbell exercises on my plan this time, minimal pain and progression in all main movements, so really happy with that. Still no direct bicep work though. I’ve also requested a course of Physio treatments through my health insurance, which have been approved, so I’ll be doing that too to get this sorted.

PUSH 1

DB shoulder press – 2 sets of 8-10 
High Inc DB Press – 2 sets of 8-10
Narrow Smith Tricep press – 2 sets of 8-10 
Pec dec – 1 set of 15
Lying cuff raise – 3 sets of 15
Front Plate raise – 1 set of 12 
Tricep rope pushdown – 3 sets of 12  
Ab roll outs – 4 sets, 1 min rest in between, all sets 15 reps

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[Clare]

Niggles and pains are all part and parcel of training I’m afraid and something we all deal with. So long as you’re not training through something that could potentially cause major issues down the line, then it’s just a case of finding ways to work around them. I’ve trained with broken fingers before.. we find a way. I think you’ll be fine.

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[Clare]

One word.. Tired! Fortunately a Rest day for me and day off work, so catching up at home today and resting as much as possible before getting in a very early night. Travelling certainly takes it out of me, but a fantastic trip and all being well I’ll be feeling good and all set for Push tomorrow morning.

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[Clare]

A good quality Whey Isolate is usually tolerated by those who have a lactose sensitivity (Yamamoto ISO Fuji being my preferred). Don’t confuse an Isolate with a concentrate as a Whey Concentrate will still contain some lactose. Alternatively if they still cause you issues, then a Beef Isolate would be my next choice and lastly, a combination of Rice & Pea protein would be my go to over a Collagen.

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[Clare]

That Pendulum squat.. ‘You ok down there Tim!’ Haha. Great day all round and awesome to train amongst the rest of the Team 🙂

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[Clare]

All the best for your surgery today @haider-mehdi

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[Clare]

I’d swap the exercises for alternatives for a while and then come back to them when you begin to max those out.

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