[Clare]

Thanks @corinne .. we 100% need to get together soon for a session 🙂

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[Clare]

Rest day today.. I checked in with Jordan this morning. My weight was 57.6kg on wake, so has pretty much stabilised this week, which was the plan. Jordan’s happy and thinks I may re-comp a little more next week, so there’ll be no change to diet yet. I’ve asked for a couple of changes to be made to my training plan, which Jordan is amending for me, so you’ll see those as I post up my workouts over the next couple of weeks.
I’ll be 18 weeks out as of tomorrow, which seems incredibly soon! I usually have a longer off season and a longer prep, so will be interesting to see what we can do this time around.
I’ve attached a pic of my current state of chunk 😉

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[Clare]

I suffered with this early last year and it’s recently flared up again for me. It’s basically an over use injury. I’ve had physio, dry needling and shockwave therapy on it before, but to be honest the best things I’ve found is firstly rest it as much as possible, avoid particularly aggravating exercises altogether (For me these are any bicep curls or dumbbell lateral raises), use straps on pulling movements and wear wrist straps on push movements, wear an elbow clasp periodically, self massage the forearm and upper arm daily and rub in kwan loong oil around the area pre training, take high dose curcumin, omega 3 and Boswellia serrata. I also think adding in CBD oil last year helped me too, which I’ve increased again now. Obviously this is my experience, but hopefully some of this has helped. I’ve written about my situation on my log too if you follow that.

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[Clare]

I presume you’re on an Upper/Lower split? If you took an extra day off in the week, this would give you an option of training on a weekend day (If you’re able to) and giving you enough time to recover in between workouts. For example this week you could have trained Mon(upper), Tues(lower), Fri(upper) and then again Sat(lower) .. instead of Mon, Tues, Thurs and Fri, then waiting another 3 days to go again. Does that make sense!?

In terms of what to do right now because you have already trained those days this week. Go with how you feel recovery wise. If you feel good to go again on Saturday, then I would go for it. If not, take the 3 days off and structure it more like the above from now on if you’re able to.

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[Clare]

Loved today’s Push session. I’m always super nervous before any workout that involves DB Shoulder press as it’s always been an exercise that’s slow to progress for me and always the first to dip in strength when deep into a prep.. but today was a good day. Weight didn’t increased, but I’ll take 2 extra reps on my top set instead. Next time I WILL go for an all time PB 😉
It’s boring me now talking about my Elbow/forearm pain, but it didn’t seem to limit me today.. still not risking the Bicep stuff though.

PUSH 1

DB shoulder press – 2 sets for 8-10
High inc DB Press – 2 sets of 8-10
Narrow smith Tricep press – 1 set of 8-10
Pec dec – 1 set of 15
Seated DB side raise – 3 sets of 15
Tricep rope pushdown – 3 sets of 12
Single arm preacher DB curl – 2 sets of 8-10 (Missed these out)
Dual cable curl – 1 set of 15 (Missed these out)
Abs – 4 sets of Ab roll outs, 1 min rest in between, all sets 15 reps

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[Clare]

They’re definitely not Chocolate bars, but I wouldn’t class them as biscuits either.. they’re more of a ‘Snack bar’ in my head! (Sort of thing a child would have in a lunchbox or your Grandma would give you when you really wanted a chocolate bar)

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[Clare]

I’m sorry, but pineapple does NOT have any place in a savoury meal.. Never understood sticking fruit on top of a pizza, so we’ll have to disagree there! haha.

I always look forward to my Greek Yoghurt, Vanilla whey and Almond Butter.. it’s a killer as the Almond butter allowance decreases into prep though and I’m spooning a measly teaspoon out of a kg tub of the stuff! (Willpower is strong here!)

I don’t think there are any of my meals I don’t like, especially at the moment where my food amount is still high. As the hunger gets real into prep, I just miss the quantity, but never get fed up of what I eat tbh. You’re a little more creative in your meal creations than me though.. I’m very much cook it and stick it on a plate, add some salt and maybe a sprinkling of chilli flakes or cinnamon and voila!

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[Clare]

Hey Sam.. Sounds like you’re getting on well with this prep. Still some strength gains being made, which is good to see. I’m with you on the rest day front.. I actually look forward to them now!
What’s the one meal in your current diet that you look forward to each day? There’s usually always one that I get most excited about and hope never gets dropped!

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[Clare]

Pull Day.. Good session and strength up on first four main movements. Still no bicep isolation work, but got through the workout with no pain today, so seems to be easing off now. I’ve also added Boswellia Serrata from Supplement Needs into my Health Supps stack for some additional anti inflammatory and joint health properties, which I started yesterday.

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 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 (Missed this out due to elbow)
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]

The plan this week was to stabilise my bodyweight, which seems to be going to plan so far. I’ve stayed around 57.4kg since my last check in with Jordan on Friday, which is exactly what we wanted. Today’s been a very welcomed rest day. A busy day with work none the less, but at least I can recover a little after that leg session yesterday. Nothing more to report yet. Approaching the 18 week out mark if all goes to plan, so I’m sure it won’t be long before things get a little more exciting!

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[Clare]

Fantastic afternoon of filming with @ryanpetford today for the site. Ryan and Harry trained chest together, but were on hand to spot and shout at me whilst I trained legs! Hannah managed to get some good footage, so that should hopefully all be up in the video section before too long (Be prepared for inevitable Leg day faces.. haha).

I usually train elsewhere for this particular Leg rotation, so adapted my workout a little today to suit the equipment available.

LEGS 3
Lying hamstring curl – 2 sets of 8-10
Hack squat – 2 sets of 8-10
Sissy smith squat – 1 set of 8-10
Single Leg press – 1 set of 8-10
Leg extension – 1 set of 8-10
Single leg seated ham curl – 2 sets of 10-12
Abductor machine – 1 quad drop, 15 on the first
Seated calf raise – 3 sets of 10-12 reps, 1 min rest in between, last set into a stretch.

Job done.. wiped out now ????

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[Clare]

Thanks @corinne and @samking104 🙂

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[Clare]

Hi @samking104 ..All good thanks. I’m still not doing any direct Bicep work. The pain is easing, but bicep curls are still aggravating it, so no point. I had some massage and cupping work on the affected arm last Tuesday, which has eased some tension too (Although I now look like the other half has been beating me!).

I did post a link to that recent You Tube interview.. but here it is again if you’re interested:
https://www.youtube.com/watch?v=BlPOvqgihII

Yep I’ll be at Primitive on Monday to do some filming for the site with @Ryan ..Yeah unfortunately it lands on a Leg day for me, so be prepared for some interesting facial expressions.. ha!

I’ve been dipping into your log and all seems to be going well for you, which is good to see. Just a case of keep going and stick to the plan I guess. Things will start getting fun for you before too long!

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[Clare]

You’ll find a comprehensive list that @DrDeanStMart put together here:
https://www.trainedbyjp.com/forums/topic/heart-health-supplements-list-for-reference/

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Heart Health Supplements List – For Reference

[Clare]

Push today went as follows. Felt good.. strength up on first 3 movements. Chest DOMS are kicking in already!

PUSH 3

Smith shoulder press – 2 sets for 8-10
High Inc machine press – 2 sets of 8-10
Dip machine – 1 set of 8-10 (Band assisted Dips)
Low incline DB fly – 1 set of 15
Lying cuff side raises – 3 sets of 15
Dual rope Tricep pushdown – 3 sets of 12  
Single arm seated DB preacher curl – 2 sets of 8-10 (Missed these out due to elbow)
Dual zbar curl, seated – 1 set of 15 (Missed these out due to elbow)
Abs – 4 sets of rope crunches, 1 min rest in between, all sets aiming for 15

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