[Clare]

Checked in with Jordan this morning. Weight is now 57kg. Training has been so good this week (ignoring the elbow!) and really pleased with my leg workout earlier. The only way I can describe how I feel with the inclusion of var is ‘full’ and ‘solid’.. if that makes sense to anyone! Anyhow we’re going to keep an eye on my weight, but Jordan seems to think it should level out next week, otherwise it’s official that I’m just fat, haha!

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
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
Seated calf raise – 3 sets of 10-12 reps, 1 min rest in between, last set into a stretch

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[Clare]

What would be your reasoning behind wanting to programme 4 rotations?

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[Clare]

Tracking steps is a useful tool to use when you want to increase/decrease calorie expenditure. Just track them on an average day to see what you normally hit, then you can use that figure as a baseline and try to either increase it if you want to expend more calories or move less to reduce energy expenditure.
It’s useful during a cut when you’re body naturally wants to make you move less. If you have a goal step count to hit, it makes you more conscious to keep moving.

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[Clare]

Hey Sam!! I’ll be following.. good to see you on here 🙂

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[Clare]

Rest Day for me today. Clients this morning and just wrapped up a Podcast/You Tube interview with Ryan Johnson, a US host for D.D on the Spot. I talked about my competitive and fitness journey, along with various other random questions. I’ll post up the link once it’s live if anyone’s interested!

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[Clare]

@samking104 I don’t use dry needling regularly. It was just a method that was used a couple of times last year with a physio when I had this elbow issue. I remember it eased some of the tension in my forearm, so figured I’d give it another go.

Ooh prep time for you.. exciting! I’ll check your log out for sure.

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[Clare]

Another good workout. Still a bit frustrating as I know I can push heavier right now, but the elbow thing is still holding me back a little, although it’s getting better. Despite this though, strength was up, so can’t complain. You know when you get that one movement and you’re like, ‘YES, that’s the one!’.. that was me with Incline Press today!

No Bicep curls again, but the rest of the workout is posted below:

PUSH 1

DB shoulder press – 2 sets for 8-10
High Inc DB Press – 2 sets of 8-10
Narrow smith Tricep press – 1 sets of 8-10
Pec dec – 1 set of 15
Seated DB side raise – 3 sets of 15
Tricep rope pushdown – 3 sets of 12
Abs – 4 sets of Ab rolls

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[Clare]

Hi Clare random question but how tall are you? (From Paul’s wife) x

I’m a shorty! ..around 161cm (5ft 3 ish)

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[Clare]

Totally depends on your macro split and how many carbs you have to play around with. Right now I use 40g, but as I get deeper into prep that will reduce. I don’t usually go under 20g though to still optimise performance. For a lot of people who are on high calories, this is a good way to essentially get an extra ‘Meal’ in. How high you go though will depend on your own needs and digestion.

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[Clare]

I don’t like the term ‘Cheat meal’ personally as it suggests eating crap for the sake of it to me. Meals off plan can have their benefits, but it’s completely person dependant in terms of where you’re at and your long term goals. You’re in an excess of calories during an off season anyway, so I can’t see adding in even more would be beneficial, however if you have a special occasion or a night out planned, then obviously go out and enjoy it and just factor that in with the rest of your meals for that day. I like to stick with a structured plan during my off season, but that’s just me, no one is right or wrong.

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[Clare]

If you’ve found something that works for you, then go with it. Don’t worry about what others are doing. I do still think having a coach you’re willing to stay with would be beneficial to take all of the second guessing away for you though. This will at least free up some of your time and alleviate some stress.

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[Clare]

Hey @Samking104 .. All good here thanks, just a few blips on the road, but that’s life! Yep I’m pretty much as fat as we want me to be now, considering the choice that I may compete in June, so I’ll be holding around here before cutting down again (Doesn’t seem that long ago when I was last in the depths of prep!) Exciting though.

You’re correct.. Dry needling isn’t fun! It’s different to acupuncture when you’re getting a needle jabbed in a tight or painful area though. I too like the pain of a bit of deep tissue massage.

I’ll skip the monthly cycle talk as your lack of womb doesn’t qualify you for an opinion, haha 😉

I agree on the supplement front. I don’t trust many companies and can never find anything properly dosed or with the right combination of ingredients I’m looking for. I CAN’T wait for Jordan and Corinne’s new line to launch!

Hope all is good with you.. are you cutting now?

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[Clare]

The question is, if several people advise you on what you could do, who will you listen to, would you stick to it or will you do what you’ve always done? The reason you struggle with progression is likely because you hop from one plan to the next. The stress you’re under with work and that you’re putting upon yourself won’t be helping the situation either. My advise would be to reach out to a reputable coach and let them help you. Stay with them, trust them and stick to the plan. Prove to yourself you can do this.

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[Clare]

So long as you’re getting all your food in throughout the day, no problems splitting into 4 meals at all. Just make sure what you eat around your workout is focused on fuelling and recovery.

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[Clare]

Weight this morning was 56.8kg, an increase in 1kg since Friday. Likely due to the inclusion of anavar and not a kg of fat.. I hope! Yesterday was a rest day, although very busy work wise and today was Pull.

I’m actually really happy with today’s workout, considering I’m still working around my elbow. Strength and connection felt GOOD.. even got a nice pb on plate loaded pull down 🙂
I missed out all Bicep movements again and did a pull down instead of high row on the first exercise, but everything else I was able to do.

PULL 3

Plate loaded pull down – 2 sets 10, 10
Rack pull from the knee – 2 sets 8, 10
Cable Lat pull down – 2 sets 12, 10
Chest supported row – 2 sets 12, 12
Prone DB rear delts – 3 sets of 12, 12, 10
Toe press on leg press – 3 sets of 10, 8, 8

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