[Clare]

Hi @jacktozer. I make up my own Intra drink right now. I would start with an easily digestible Carb powder such as Cyclic Dextrin, a Casein Hydrolysate like Peptopro or an Essential Amino Acid powder and Creatine Monohydrate. From there you could add in any additional ingredients you want. This is how mine looks at the moment:

40g Cyclic Dextrin (Amount may change according to diet)
30g Peptopro
5g Creatine Monohydrate
6g citrulline malate
3g Beta Alanine
2g Electrolytes
3g Taurine
In 1.5 Litres of Water

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[Clare]

Always compare like for like, so same exercise in the same rotation, otherwise it’s very hard to gauge progress. Don’t beat yourself up either over just one workout. If you consistently regress, then yes something needs to change, but one poor workout could simply be down to a bad night’s sleep, change in nutrition, stress.. etc. Follow a consistent plan over several weeks and keep a log book of everything (including external factors), this is the best way to build up a good picture and when/if something needs to be addressed.

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[Clare]

Very happy with today’s Leg session.. good energy, good focus and decent strength. Gym was pretty empty too, which is always a bonus!
Had 2 meals since and just want to sleep now.

LEGS 3

DB lying hamstring curl – 2 sets of 8-10
V squat – 2 sets of 8-10  
Narrow smith squat – 1 set of 8-10
Leg extension – 1 set of 8-10
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

 

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[Clare]

Ashwagandha is fine to take post Graham. You essentially want to avoid any Supps with anti inflammatory properties immediately post workout. I personally would avoid antioxidant supplements post too.

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[Clare]

I would just eliminate it for a while to see if it is the rice causing the problem and then reintroduce further down the line. There are plenty of other carb sources you can use in it’s place. I think generally it’s wise to use as wider variety of foods if possible as opposed to sticking to the same source for every meal.

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[Clare]

Thanks @mac1969 .. Appreciate you checking in.

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[Clare]

Today is a rest day. I had some dry needling treatment on my elbow/forearm earlier this morning… Ouch, that hurt! The tension in my forearm seems to have eased a little. I think it’s just going to be a case of rest, smart training and additional anti inflammatory supplements to get on top of it like I’ve done before.

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[Clare]

I just wanted to point out that the decision to use a small amount of assistance this year wasn’t taken lightly. I’ve been lifting weights throughout my whole life ever since my teenage years and have competed naturally for 5 years, winning a British Championships and getting some high placings at International shows, so I would always advise young lifters or competitors to maximise their natural potential for as long as possible before considering adding in any kind of assistance. You can certainly still progress and achieve at a high level without. I feel I’m at a point now where I’m noticing plateaus. I may still make improvements, albeit very slow and minimal, but at my training age, adding a small amount could potentially help and possibly minimise muscle loss when dieting. This certainly isn’t an excuse not to put the work in as I absolutely will and have proved that and will still need to. I know a lot of girls that follow me look up to me as an example of someone who can achieve at a high level naturally and that’s still the case and I would encourage it. I spent several months reading, researching and talking to knowledgeable people before making this decision, so I hope this is understood.

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[Clare]

Thanks for following @ajmeags

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[Clare]

You might be better off posting this directly on the Fortitude Training website.. I know @scott-stevenson answers questions daily on there.

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[Clare]

Checked in with Jordan this morning. My weight was 55.8kg and we’ve agreed that I’m pretty much at my max off season weight right now, so we ideally don’t want to push up any further (Basically I’m getting a tad chubby!). We’ve also discussed potential shows for this year and agreed on one that puts me at 21 weeks out.. so I guess this page is now a prep log and you’ll be able to follow exactly what we do leading into a show.

We’re going to be adding in 10mg anavar, which should help re-comp me a little before any adjustments are made to my diet.
I’m also going to double up on my Curcumin and Omega 3 dosages while my elbow is still giving me grief.
No other changes will be made as of yet.

Please feel free to ask me anything if you have any questions. I’ll hopefully be able to get some vids in for the site too in the lead up to my shows.

I’ve attached my check in pictures for you to see my starting point.

Today was also a Push Day.. I didn’t do any of the bicep exercises programmed because of my elbow/forearm issue and I used lower weight/higher rep on cuff laterals, but all other movements went really well.

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
Low incline DB fly – 1 set of 15
Lying cuff side raises – 3 sets of 15 (Today I hit 20 reps as I lowered the weight)
Dual rope Tricep pushdown – 3 sets of 12
Single arm seated DB preacher curl – 2 sets of 8-10 reps (Missed these out)
Dual zbar curl, seated – 1 set of 15 (Missed these out)
Abs – 4 sets of any exercise, 1 min rest in between, aiming for 15 (Cable Rope crunch)

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[Clare]

Pull Today.. An old elbow/forearm issue has flared up a little this week, which affected some of my lifts today. Very frustrating as I knew the strength was there, but I was getting pain down my forearm if I lifted too heavy. Direct bicep work was a no go too. I’ve had physio on it in the past and a course of shock wave therapy, but interestingly enough high doses of CBD seemed to help the most. Could just have been coincidental, but I’ll give it a go again.
Me and @haider-mehdi seem a right pair at the moment .. haha!
Anyhow I’m not going to let it get me down. I’ll get it looked at again by someone else if needed and work around it the best I can when training.

Workout is below:
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 a band)
Mid back row machine – 2 sets of 10-12
Rev pec dec – 3 sets of 10-12 
Single arm cable curl – 1 quad drop – 12 on the first (Missed these out today)
Seated calves – 3 sets of 8-10 reps (1 min rest between sets, last set straight into a stretch)

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[Clare]

No problem doing that, so long as you account for it.

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[Clare]

Menstrual cycle is back ???? ..8 weeks post show. I never feel like my body has fully recovered until my cycle comes back. I’m sure many women would be glad to see the back of theirs, but it’s essentially a sign that our bodies are working ‘normally’ and in a healthy state to prepare for a possible pregnancy, so I’m always pleased to see mine return!

Rest Day today and all set for a Pull Session tomorrow ????

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[Clare]

Just take it first thing in the morning. No need to take it pre training or pre cardio as far as I know.

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