[Clare]

There’s nothing wrong with what you’re doing. Hitting your overall calories and getting enough protein will be the main goal. I personally like to utilise carbs more around the training window, so in my pre, intra and post workout meals and switch to more protein/fat in other meals. On my rest days I tend to have less overall calories and reduce carbs in favour of more protein/fat meals with maybe one small carb based meal as I’m not as active and is a way of regaining a little insulin sensitivity. However, the time of day you train, how often you train and how active you are on a daily basis with work etc. may mean you need to find a different way that suits you better and gives you energy when you need it. A more evenly distributed carb intake may work for you. Hope that helps a little!

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[Clare]

Loved today’s Leg session (Outlined below). Strength and energy seems to be on the rise now and motivation is high too, so all good.

LEGS 2

Seated hamstring curl – 2 sets of 8-10
Smith squat – 2 sets of 8-10 
Sissy squat – 1 set of 8-10 (In Smith machine)
Leg extension – 1 set of 8-10 reps
Single leg lying ham curl – 2 sets of 8-10 (Did Dual leg as the lying curl in this gym is a bit awkward!)
Abductor machine – 1 quad drop, 15 on the first
Adductor –1 quad drop, 15 on the first (Did a Rest/Pause set of Frog Press on the leg press machine as no Adductor machine available)
Standing calf raise – 3 sets of 10-12 reps, 1 min rest in between, last set into a stretch (3 sets of 15,15,20)

Post workout meal:
200g Chicken breast (uncooked weight), 40g Jasmine rice (uncooked weight), 80g Cheerios, 3 rice cakes, 30g jam 🙂
1 x 375mg Ashwagandha KSM-66

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[Clare]

@ryanhurst ..Hilly has suggested a good alternative. I also sometimes do what I call a frog press on the Leg press machine when there is no adductor machine available (Feet low, heels together and toes pointing as far as you can out, then press deep) or you could use a cable cuff attachment on your ankles and kick across your body with a low cable.

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[Clare]

Check in day today. My weight was 53.6kg this morning, so up around 1kg since last Friday. Jordan is happy with the increase, but we’ll be monitoring to ensure I don’t gain too fast from here on. We’ve discussed potential plans for next year and we’re toying with the idea of aiming for a slightly earlier show than my usual end of year, so this would mean not pushing up my weight as much as I did in my last off season. I just want to feel confident that I’ll be able to make some improvements in the time we have and make sure my body is completely recovered before I throw another prep at it! Having said that, If we keep condition in check and I don’t pile on too much chunk, then I won’t need my prep to be as long this time around.

Rest Day for me today.. a mixture of work, online Christmas panic shopping and the usual house and motherly stuff!
There’s no change to my diet at the moment, so you can find what I’m currently eating, along with all my health supps back through my log. Feel free to ask questions you may have.

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[Clare]

I think you also made a thread stating that you aren’t feeling a pump or anything from your pre workouts any more. How is your training going? Strength, motivation, energy levels, mood? and when was the last time you took a deload or a break?

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[Clare]

Morning! Busy day for me today which meant getting in an earlier workout (Posted below). Not ideal as I felt quite tired this morning, but one thing I hate is rushing my workouts, so doing it earlier was the best option to allow me to focus. My strength felt surprisingly good too and I still seem to be improving workout to workout at the moment which is cool.

I can see my condition gradually fading now and the scale numbers are on the rise, so focus is now on training and ensuring the physique I bring to the stage next year is improved and less on the mirror!

PUSH 2

Shoulder press machine – 2 sets for 8-10 reps
High Inc Smith press – 2 sets of 8-10
Dips – 1 set of 8-10 (Weighted)
Cable x over – 1 sets of 15 (Busy, so opted for incline Dumbbell flyes)
Side raise machine – 3 sets of 15 reps
Tricep bar pushdown – 3 sets of 12  
Single arm seated DB curl  – 2 sets of 8-10  reps
Dual machine curl – 1 set of 15 (Used a Cable instead)
Abs – 4 sets of any exercise, 1 min rest in between, all sets aim for 15 reps (Hanging leg Raises)

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[Clare]

Pull this morning.. Strength felt really good. I feel like I’m beginning to settle into this off season well now.

PULL 1

Wide Lat pull down – 1 sets of 10-12 reps stay on the same weight and do another set 
T bar row – 2 sets of 8-10 reps
Assisted chin – 2 sets of 10-12
Seated cable row (narrow attachment) – 2 sets of 10-12
High cable for rear Delts (Cuffs) – 3 sets of 10-12 
Seated Single arm DB curl – 1 quad drop – 12 on the first
Standing calves – 3 sets of 8-10 reps – 1 min rest between sets, last set straight into a stretch

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[Clare]

Sure @FE .. I’ve outlined what Supps I use below:

Supplement Needs Liposomal Glutathione – 1 teaspoon am
Supplement Needs Liposomal Curcumin with Resveratrol – 1 teaspoon am
Omega 3 – 1000mg am and pm
Vitamin D3 – 5000iu am
ATP Multi Food Vit and Mineral – 1 serving am
Ashwaganda KSM-66 – 375mg post workout and pm
Project AD Greens Powder – 1 serving with meal one
Lovehemp CBD oil 4 drops of 20% – pm
Supplement Needs Sleep Stack – pre bed

Intra workout:
5g Creatine Monohydrate
30g Peptopro
40g Cyclic Dextrin (Amount may change according to diet)
6g citrulline malate
3g Beta Alanine
2g Electrolytes
3g Taurine

Whey Isolate with some meals

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[Clare]

I’m with you with Shaky @Corinne !!.. Can’t beat Merry Christmas Everyone 🙂

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[Clare]

Another Rest Day for me.. Mixture of work and catching up with a good friend this afternoon.
Things seem to be ticking along nicely now.. I’ve attached a couple of comparison pictures of a week pre comp and 3 weeks post to show you how I’m looking. The abs are evidently fading and I’m sitting around 2kg difference.

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[Clare]

Great Leg session this morning. All numbers up in the log book since my first rotation of this plan 🙂
I’ve been logging my workouts for years now, I literally have stacks of notebooks in a drawer full of scribbles and data. It’s been something that, on the whole has been very beneficial, but sometimes in the past has stressed me out or been detrimental to my workouts. The way I log has definitely evolved over the years and I know now how to read progression and understand that sometimes it’s not just a case of seeing an increased number next to each exercise and that there are a lot of factors that need to be taken into consideration. I make sure I note everything down now, from my mood, sleep, time of the month, weight, execution, place, where I am in a prep etc.. as all of these can affect outcomes. Log books are a great tool when utilised correctly.

LEGS 1

Lying hamstring curl – 2 sets of 8-10
Banded Hack squat – 2 sets of 8-10 
Leg press – 1 set of 8-10
Leg extension – 1 set of 8-10 reps
Single leg seated ham curl – 2 sets of 8-10 
Abductor machine – 1 quad drop, 15 on the first
Adductor –1 quad drop, 15 on the first
Calf raise – on the smith, toes on a plate to get the stretch – 3 sets of 10-12 reps, 1 min rest in between, last set into a stretch

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[Clare]

In for a Leg Day today. Really liking this current training setup. Having the rest either side of Legs is working well. I’ve completed all 3 rotations now since starting my new Off Season plan, so I have numbers set in place now to progress from. I’ll update the session and how it went later on today. 

Have a great start to the week 🙂

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[Clare]

And we’re off! Weight this morning was 53.6kg, so looks like we’re on the way up at last. 
Rest Day today. Something I used to hate, but embrace now and I look forward to as much as training. Over the years I feel and see the benefits and necessity more and more. 

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[Clare]

Good afternoon! Time to sit down and chill with a Ginger Tea and catch up. Training this morning was good. I opted for my usual gym as I wanted to keep consistent with the Dumbbells and Benches to gauge my strength on the presses. Shoulder press is always the exercise that tends to drop first during a prep, so when I’m back up to pressing my previous bests, I know I’m recovering well and gaining back strength. Today I kicked up the heaviest dumbbells that I’ve pressed before for a few reps, so I’m not far off.. and I will beat this next year 😉

After training and the usual post workout wash and eat, I unwrapped several deliveries that had arrived which I seem to have ordered online and forgotten about (oops!), spent some time with the fam and took one of my daughters to her weekend/after school job.. which happens to be Costa (Oh yes.. that means free drinks and discounted cakes and muffins for friends and family!)

I intend to spend the rest of the day not moving much.. let’s see how long that lasts!

PUSH 1

DB shoulder press – 2 sets for 8-10 reps
High Inc DB Press – 2 sets of 8-10
Narrow smith Tricep press – 1 set of 8-10 (Did close grip Bench as no smith available)
Pec Dec – 1 sets of 15
Seated DB side raise – 3 sets of 15 reps
Tricep rope pushdown – 3 sets of 12  
Single arm preacher DB curl – 2 sets of 8-10  reps
Dual cable curl – 1 set of 15
Abs – 4 sets of any exercise, 1 min rest in between, all sets aim for 15 reps (Did Ab roll outs)

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[Clare]

Weight has tipped 53kg this morning at 53.2kg ..whoop! Maybe my body is finally settling and ready to gain now!

It’s a Push Day for me this morning. I’ve been up since 5.30am and have already been for my little morning walk. This is something I keep in purely because I enjoy doing it. It’s only about 15/20 mins, but gives me a bit of mental clarity and sets me up for the day. The rest of my morning will be Meal 1 at around 6.30am, bit of housework, Coffee at around 7.30am, answer emails or do any other jobs that need doing, then my Pre workout meal will go in at around 8.45am and I’ll sit down and write out my workout in the log book and probably catch up on this Site, watch any videos or read some threads.. then I’ll leave for the gym at around 9.45am, start sipping my Intra drink and aim to start working out around 10.15am. I’m thinking a session at Primitive Gym is in order this morning.. I’ll post my workout afterwards and fill you in on the rest of my Saturday 🙂

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