[Clare]

A day off training for me today, some Client one to ones.. and a phone call from one Daughter just to tell me that she Loves me and a message from the other telling me she’s smashed her phone 🙂

Then I sit down to write out my workout ahead of tomorrow’s Leg day.. have a scroll through Instagram and see @corinne casually Hack Squatting 85kg a side!!! Just WOW! I can only dream.. but if nothing else, it has me fired up for tomorrow!

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[Clare]

I would make sure to have a carb heavy meal as your last meal the night before. If you have time to eat pre training, then something like a banana and whey isolate would digest well and include an Intra workout drink containing carbs and an EAA or Peptopro. If you don’t like/don’t have time to eat prior, then just use the intra drink. Then eat a decent carb/protein meal post.

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[Clare]

It will usually depend on what time of day you’ve trained and whether you’ve had an intra workout or not. If you train late it’s obviously tricky getting 2 meals in post before bed. Assuming you have the time and you’ve also had an Intra drink, then having your post workout meal around an hour after training is fine. If you haven’t had an intra, then eat straight after training. The post post meal can then be had around 2-3 hours after that if your schedule allows (I like to have mine 2 hours after).

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[Clare]

Excellent Pull workout this morning and a chilled afternoon watching the Rugby 🙂 Rack pulls are feeling V Good at the moment. Knee height is perfect for me to feel it all in the back. I know a lot of people claim they are useless if you don’t perform them from below the knee, but any lower and my Hams and Glutes take over, so as with everything.. do what works for you. Pull downs and Row feeling strong too and loving having an RDL back in the plan.

PULL 3

High row machine – 1 set of 10-12, stay on the same weight for another set 
Rack pull from the knee  – 2 sets of 8-10
Cable Lat pull down – 2 sets of 10-12
Chest supported machine row – 2 sets of 10-12
Single leg BB RDL – 1 set of 15 
Abductor – 1 set of 20 
Prone DB 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’ve just woken up from a nap.. I never sleep in the day! I only sat down to chill for 5 mins after my post workout meal and I was gone.. haha.

Pretty happy with today’s Session. I would have liked to push more weight on Shoulder Press, but had to settle for one extra rep at the same weight instead. Inc machine Press and Dips both up though. *Elbow still being a bugger on Bicep curls, so missed these out again.

PUSH 3

Smith shoulder press – 2 sets for 8-10
High Inc machine press – 2 sets of 8-10
Dip machine – 3 set 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  
*(Single arm seated DB preacher curl – 2 sets of 8-10)
*(Dual Ez bar curl – 1 set of 15)
Abs – 4 sets of plate crunches, 1 min rest in between, all sets 15 reps
 

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[Clare]

Checked in with Jordan this morning. My weight was 58.2kg on wake, so up a touch since last week. Although the plan right now is to hold my weight, Jordan doesn’t seem too concerned as it’s only a marginal increase. However, my rest day food has been adjusted slightly just to ensure I don’t add any more. I’ve outlined these changes below:

Rest Day Meals

Meal 1 – 3 whole eggs, 6 egg whites
Meal 2 – 25g ISO whey, 200g fat free Greek yoghurt, 10c from berries, 50g oats
Meal 3 – 200g chicken breast, 17f from nuts
Meal 4 – 200g 5% fat beef, 40g avocado
Meal 5 – 200g chicken breast, 250g sweet potato
Meal 6 – 35g ISO whey, 60g oats, 10c from berries

*All foods stated are uncooked weights and Green Veg is added to some meals

Rest Day for me, which is very welcome after yesterday’s Leg session! One to One Clients all day and a coffee date with a friend this afternoon.. Perfect 🙂

Any questions, feel free to ask

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[Clare]

Legs today was horribly good! Took a pb on Hack and Sissy squat (Thanks to Ryan for the spot on this!). I was so determined to beat my numbers today, so really pleased I got what I came for. Pretty solid week all round, I’ll be checking in with Jordan in the morning, so will update then on the plan moving forward.

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[Clare]

You can only do what you can do. You can certainly progress on 4 days a week.. Just make those sessions count 🙂

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[Clare]

These days and weeks seem to be flying by.. What happened to January! I’m going to be 17 weeks out this weekend and not a striation in sight. February is a good month though (All the best people’s Birthdays are obv in February).

Rest day for me today. Usual work and life stuff and excitement over a new saucepan set! I even had a little look at potential flights and accommodation for my next comp.. It all feels very real once you commit to paying out, so maybe I’ll hold out until I can at least see an ab appear 😉 I am, however, starting to get very itchy feet and excited to get going with this prep now.

Legs at Primitive Gym tomorrow… CANNOT Wait!

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[Clare]

All in all a good Pull session this morning. A bit of elbow pain holding me back on Db rows and pull down, but strength is still holding.
Slight change has been made to this workout as I haven’t had RDLs in my plan since my last prep, so was good to have these back again 🙂

Post workout meal, bit of shopping, then back to work for the rest of the day.

PULL 2

Lat pull down – 1 set of 10-12, stay on the same weight for another set
Dual DB row – 2 sets of 8-10
Assisted chin – 2 sets of 10-12 (Using bands)
Mid back row machine – 2 sets of 10-12
Single Leg Db RDL – 1 set of about 15
Abductor – 1 set of 20
Rev pec dec – 3 sets of 10-12
Single arm cable curl – 1 quad drop – 12 on the first
Seated calves – 3 sets of 8-10 (1 min rest between sets, last set straight into a stretch)

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[Clare]

Another good workout in the books.. LOVING my training right now. Pbs on Machine Shoulder Press, High Inc Press and Weighted Dips. There’s definitely a plus side to being chunky and full of food off season, ha!.. Push today and I can see the benefit of Jordan switching my Push and Pull workouts around, meaning I’m fresh in after a rest day to hit Push. Delts are an area I particularly want to bring up, so makes perfect sense.

Today’s session went as follows:

PUSH 2

Shoulder press machine – 2 sets of 8-10
High Inc Smith press – 2 sets of 8-10
Dips – 2 sets of 8-10 (Weighted)
Cable x over – 1 set of 15
Side raise machine – 3 sets of 15
Cable front raise – 1 set of 12
Tricep bar pushdown – 3 sets of 12  
(Single arm seated DB curl  – 2 sets of 8-10 – Still not doing these yet until elbow is feeling better) 
(Dual machine curl – 1 set of 15 – Still not doing these yet until elbow is feeling better)
Abs – 4 sets of cable rope crunches, 1 min rest in between, all sets 15 reps

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[Clare]

Rest Day today. Got lots of boring jobs out of the way this morning, then went for a lovely walk this afternoon. The snow has all cleared here, but the sun was shining, so really nice to get out along Poole Quay in the fresh air.

Weight went up slightly this morning, but putting that down to training legs yesterday. Keeping an eye on those scales this week though as I don’t want to be climbing any more now! (18 weeks out!).

I’m going to need to dust those heels off and start getting my pose on again soon. Something I find very difficult to do when I’m in the depths of an off season as nothing looks or feels right to me, but necessary none the less.

I hope you’ve all had a lovely weekend. I’m all set to train Push in the morning. Jordan has switched my Push and Pull training days around, so my split now looks like Push, Pull, Off, Legs, Off, Repeat.. I’ll post tomorrow’s workout up later tomorrow 🙂

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[Clare]

I can totally relate to all the above @corinne ..haha!

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[Clare]

Loved today’s Leg workout! Felt solid and strong! As mentioned yesterday, my recovery is really good right now, so Jordan has added a few extra exercises into my plan. I’m still on very low volume, as this is suiting me really well, so it’s just an extra movement or 2 for 1 or 2 sets per workout.

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 
Single leg hyper – 1 set of bodyweight 
Leg raises for abs – 2 x 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]

Hi @samking104 .. To be honest I didn’t really notice the camera there, which is a credit to Hannah and her skills.
Strength seems to be creeping up and yes, one of my rotations still has a banded hack (I love to hate these!). Lower volume is certainly serving me well at the moment.
P.S. I’m not sure what magic zoom you’re using as I certainly can’t see any resemblance of an ab right now, ha!

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