[Clare]

Pull workout this morning. Loved getting stuck into Rack pulls again. I felt pretty solid and strong despite my pathetic attempt at gaining weight! I’m looking forward to seeing lifts increase once I get a little fatter ;-/

PULL 3

High row machine – 1 sets of 10-12 reps, stay on the same weight and do another set 
Rack pull from the knee – 2 sets of 8-10 reps
Cable Lat pull down – 2 sets of 10-12
Chest supported row – 2 sets of 10-12
Prone DB rear Delts – 3 sets of 10-12 
Single arm standing DB curl – 1 quad drop – 12 on the first
Toe press on leg press – 3 sets of 8-10 reps – 1 min rest between sets, last set straight into a stretch

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[Clare]

Checked in with Jordan this morning. Weight has dipped a touch again to 52.8kg, so we’ve upped Rest Day food for next week. I’ve listed my updated diet below.

This morning is a Pull session which I’ll outline later on today.

Training Day

Meal 1 – 3 whole eggs, 7 egg whites, 7g coconut oil
Pre gym meal 60mins pre: 30g ISO whey, 70g ground rice, 10c fruit, 20g Almond butter
Intra shake start 20mins pre training 1.5litre of water: 30g peptopro, 5g creatine, 40g cyclic dextrin
Pwo 45 mins after – 200g chicken breast, 40g rice, 80g Cheerios, 3 rice cakes, 30g jam
Meal – 200g chicken breast, 1 bagel, little bit of butter, 100g banana
Meal – 200g 5% fat beef, 10g coconut oil
Meal – 200g chicken breast, 5f from cheese, 100g avocado
Meal – 25g ISO whey, 200g fat free Greek yoghurt, 40g Almond butter

Rest Day

Meal 1 – 4 whole eggs, 4 egg whites
Meal 2 – 25g ISO whey, 200g fat free Greek yoghurt, 20g Almond butter, 10c from fruit, 50g oats
Meal 3 – 200g chicken breast, 20f
Meal 4 – 200g 5% fat beef, 65g avocado
Meal 5 – 200g chicken breast, 300g sweet potato
Meal 6 – 35g ISO whey, 85g oats, 10c from fruit, 20g Almond butter

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[Clare]

@samking104 – When it comes to Christmas dinner, I’m happy so long as I have a pile of crispy roast potatoes, roast parsnips, turkey breast and a pile of veg! I don’t like all the sauces and relishes. I can do stuffing and pigs in blankets, but not fussed. For dessert, I don’t like the traditional Christmas pudding, so a big chink of Vanilla Cheesecake will do me (Told you I was a tad particular!).

Good to hear your training is going well. More food is always a good call! I’m looking forward to increasing some strength again this off season.. I just need to get a little fatter!

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[Clare]

Hey @samking104 .. Countdown to Christmas in the Barks household has begun, haha! No Celebration chocolates have passed my lips.. I honestly love sticking to my diet as Bro and sad as that sounds! I will obviously indulge in a decent Christmas dinner and Cheesecake though!

No deadlifts at the moment, no. Post comp is quite a vulnerable state, so I’m guessing the reasoning is based on that and recoverability. Hence the reduced training volume also.

Interview was good thanks. We ran out of time, so will be doing some more tomorrow. She’s not sure what angle to take yet, but wants to come up with some more questions. I found it quite interesting actually. Especially getting the chance to share my experiences and thoughts out loud on things. I’ll share more on here after tomorrow.

Hope you’re good and training is going well.

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[Clare]

‘Tis the Season and all that… Christmas Tree and lights are up. Being my non clutter, everything in it’s place self, it’s very minimalist, but Christmassy non the less!

I feel like I’ve had a decent rest today after a couple of very busy days and eager for my Pull day tomorrow. Deadlifts are out at the moment, but I do get to play with some Rack Pulls which I’m excited about 🙂 Hunger seems to have ramped up today. I’m not sure if that’s just because I’ve been less busy and had more time to think about it, but I’ll be interested to see if I get another weight drop tomorrow.

I’ll be checking in with Jordan in the morning, so will be posting any relevant feedback or updates.

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[Clare]

Weight is back up to 53.0kg this morning. Another Rest Day today, so we’ll see what it does tomorrow and I’ll update any changes to diet after I’ve checked in with Jordan.

I have a morning of PT clients and I’m meeting up with a Media student this afternoon to discuss doing an Interview for an article they’re producing on Female bodybuilding and competing.

I’m also contemplating putting up the Christmas Tree later.. although I’m still thinking I need to wait until December. What do we think.. too early!!?

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[Clare]

@evan-mills Doing it as you’re doing, you’ll still have an hour after your last meal before bed. So long as you’re not having any issues with digestion or sleep, I don’t see a problem.

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[Clare]

Ah thanks @blackcoffee.. Appreciate that. All foods listed on my diet plan are uncooked weights.
Feel free to ask any more questions you might have.

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[Clare]

Leg Day today at a different local gym this morning. I use certain gyms for certain workouts on my rotation depending on the equipment I need; and obviously stay consistent with it so that I can gauge progress accurately.
After a late, busy day of work yesterday my sleep wasn’t as long as I’d like, so felt quite tired this morning, but nevertheless got a decent session in. I’m able to rest for a bit this afternoon doing computer and coursework (I’m currently studying Phil Learney’s ACA Course) and then I’m back in work later this evening for another shift.

LEGS 3

DB lying hamstring curl – 2 sets of 8-10
Hack squat – 2 sets of 8-10  
Narrow smith squat – 1 sets of 8-10
Leg extension – 1 set of 8-10 reps
Single leg standing ham curl – 2 sets of 8-10 
Abductor machine – 1 quad drop, 15 on the first
Adductor –1 quad drop, 15 on the first
Toe press – 3 sets of 10-12 reps, 1 min rest in between, last set into a stretch

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[Clare]

I personally don’t see an issue with this if the food your eating is hitting your target macros for the day. Digestion would be my only concern, but if you have no problems there, I would prefer to do it this way and have some time after for digestion before lying down in bed.

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[Clare]

Hmm, so weight is down to 52.6kg again this morning. I’m still looking very lean too, so it’s looking like I might need a food increase again. My calories are always lower on a rest day, so the day after it’s not unusual for me to drop a little, but I’ll see where I’m at after today and speak to Jordan if my weight isn’t moving.

Today is a Leg Day. I’ll post my workout later on today.

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[Clare]

No one can answer this without knowing a lot more about you and your history. If you are completely new to this and have limited knowledge, my advice would be to find a coach you trust and respect who can advise and guide you properly. This doesn’t mean you will always have to work with a coach, but it will take out a lot of the initial guess work and put you on the right track.

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[Clare]

Rest Day today, which tends to be a busier day workwise as I’m able to fit more clients in. I also do a couple of evening shifts a week at the gym where I work and one of those is tonight, so a pretty packed day. I’ll be able to pop back home this afternoon to catch up on some other stuff, get some shopping in, housework, prepare a meal for the fam, drop one of my girls off at her after school job and hopefully sit down for more than 5 mins before going back to work!
As I’m doing no structured cardio at the moment and trying to keep steps to a minimum, when I have busy days like this, I make a conscious effort to sit down between jobs and make sure the day after or before that my steps are reduced. I’ll also cut out my morning walk. In an ideal world, we’d be eating, resting, napping and living by the clock, but in reality we have to optimise each day the best we can.

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[Clare]

There’s nothing wrong with the way you’re feeling. You’ve obviously been hurt and it will take time to get over it. You will though. You need to stay busy, don’t shut yourself away feeling sorry for yourself. Assuming you train.. keep the gym in your life, see friends and family. Remember you’re not the only one who has been through a situation like this and certainly won’t be the last. Time will heal and your appetite will come back.

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[Clare]

Bodyweight was up to 53.0kg this morning, so moving in the right direction now. It’s very important, particularly as a female to get out of being stage lean as soon as we can once our competition season is over. Our hormonal systems are a lot more intricate than the male’s and we tend to lose our menstrual cycles the more stress we put upon our body’s and the leaner we get, which isn’t a healthy state to stay in for a prolonged amount of time.. So we need to let our body’s rest and recover properly and add a little chub before we put ourselves through it again! and don’t allow the pressure of social media make you think you need to look a certain way year round.

Today’s workout was Push. Really enjoyed this session. Gym was quiet, headphones on and happy with the connection and strength today.

PUSH 3

Smith shoulder press – 2 sets for 8-10 reps
High Inc machine press – 2 sets of 8-10
Dip machine – 1 set of 8-10
Low incline DB fly – 1 sets of 15
Lying cuff side raises – 3 sets of 15 reps
Dual rope Tricep pushdown – 3 sets of 12  
Single arm seated DB preacher curl – 2 sets of 8-10  reps
Dual Zbar curl – 1 set of 15
Abs – 4 sets of any exercise, 1 min rest in between, all sets aim for 15 reps

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