[Clare]

Depends how serious you are about wanting to ‘Optimise’ every aspect of what you’re doing. Oats post workout aren’t the ideal choice because of the slower digesting carbs and fat content, but if you enjoy them and are getting the results you’re happy with, then carry on.
Products like rice, rice cakes, jam, bagels, cereals etc. would be my go to carb choices post workout and utilise the oats in your post post meal or before bed.
Just be aware too, that if you are eating oats over 3 times a day, every day, then you may eventually build up an intolerance to them, so it’s always a good idea to vary your sources.

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[Clare]

Very good Pull workout this morning! Best workout I’ve had in a while actually, so really happy 🙂

PULL 3

High row machine – 1 set of 10-12, stay on the same weight for another set
Chest supported row – 2 sets of 10-12
Single arm lat row – 1 set of 8-10, 1 set of 20
Single DB leg RDL – 1 set of 15
Abductor – 1 set of 20
Prone DB rear delts – 3 sets of 10-12
Bicep preacher curl – 1 set of 20
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]

Another drop.. 52kg this morning on wake. I’ve felt in a bit of a mental f**k recently as I’m so used to being ready and conditioned a few weeks out and this time around I’m 2 weeks out and not quite ready yet. Myself and Jordan have discussed things and have figured out what’s been going on and what we need to do to turn this around. However, it’s been playing on my mind a bit as to whether I want to go ahead and compete in 2 weeks. I will never step on stage just to make up numbers, so if I’m not displaying the condition I deem worthy, then there’s no way I’ll do it. Having said that, I have the best coach around in Jordan, this isn’t his fault and I have complete faith in his knowledge and expertise. I’m checking in with him daily and we’re doing everything we can to be ready, so watch this space.
Anyhow, I’m feeling good today and need to keep positive to alleviate any stress.. and I’m about to go in and have a decent Pull session, so let’s do this!

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[Clare]

Back and Leg workouts are always more demanding than chest and shoulders, so you’re more likely to be hungrier on these days. You say that you’re dieting, so you can either rearrange your calories to allow for more food post Leg and Back workouts by pulling from your rest and less demanding days or just suck it up and accept a bit of hunger.

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[Clare]

Weight was 52.2kg this morning. Rest day today, so cardio first thing. Had some massage treatment on my Legs earlier with Harry at Primitive and I have a pretty chilled afternoon ahead with my family. Both of my daughter’s are home and I have my Mum over later, so will be nice to spend some time with them.
I’ll top up my steps tonight when I get chance.

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[Clare]

As Oscar says, absolutely fine if it digests well for you.. Just hit your carb target and enjoy!

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[Clare]

Curcumin (JP Nutrition releasing one soon)
Boswellia Serrata
Omega 3
Cissus Quadrangularis

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[Clare]

I would opt for 30g. An intra isn’t essential, especially when calories are high, so if you could only afford it during certain times, I would utilise it more during a cut.

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[Clare]

Another low weight of 52.4kg this morning. I still feel slightly behind, but will be discussing things with Jordan and see where we’re at in his opinion.
Push this morning. Not a bad workout, no ground breaking pbs, but managed to hold strength ok. I’m really liking starting my Push sessions with the lying cable cuff laterals too.

I have a full afternoon/evening at work now, so plenty of steps will be hit!

PUSH 3

Lying cable cuff laterals – 2 sets of 15
High Inc machine press – 2 sets of 8-10
Dip machine – 3 sets of 8-10
Low incline DB fly – 1 set of 15
Front Plate raise – 1 set of 12
Dual rope Tricep pushdown – 1 rest pause set
Cable bicep curl – 2 sets of 20
Abs – 4 sets of Ab roll outs, 1 min rest in between, all sets 15 reps

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[Clare]

It really depends on whether or not having a training partner helps you to progress further than training alone. You also need assess what the best time is for you to train and fits into your life. A training partner isn’t a must. I train alone the majority of the time, although I do see a benefit when I get the chance to train with someone else if it’s the ‘Right’ person for me. However, having said that, I also like being in my own little world, staying completely focused and getting my workout done alone and if I ever need a spot for anything, then I can always ask someone nearby to help me.
This is really only a question you can answer yourself.

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[Clare]

Hydro whey would be a good option over BCAAs

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[Clare]

The last thing I want to be doing when fighting the flu is doing cardio. If it’s just a head cold, then light activity may help to make you feel better, but if you have any kind of fever or other symptoms, my instinct would say rest and let the body fight it. I can’t see how you can sweat a virus ‘out of the system’.. but then I’m no doctor!

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[Clare]

Very good Leg workout this morning down at @ryanpetford ‘s Primitive gym (Love this place!). Jordan reduced my volume slightly for this workout and strength felt really good throughout, so very happy 🙂

Seated hamstring curl – 1 set of 7-9, 1 set of 10-12
Hack squat – 1 set of 7-9, 1 set of 10-12
Sissy squat on smith – 1 set of 12-15
Single leg Leg extension – 1 set of 20 each leg
Lying ham curl – 1 set of 12-15
Leg raises for abs – 2 bodyweight sets
Abductor – 1 rest/pause (12 on first)
Seated calf raise – 3 sets of 10-12, 1 min rest between sets, last set straight into a stretch.

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[Clare]

Depends what you mean by run down. Are you actually ill or just feeling fatigued due to being in a deficit? Why do you feel your muscle is wasting?

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[Clare]

New low weight of 52.6kg this morning. Slight change to training day meals going forward which I’ve outlined below.

Leg day at Primitive today.. will update the session and how that went later!

Training Day Meals

Meal 1 – 2 whole eggs, 10 egg whites
Pre gym meal 60mins pre – 35g ISO whey, 5c from berries
Intra shake start 20mins pre training – 1.5litre of water, 30g MPS Max, 5g creatine
Pwo 45 mins after – 200g chicken breast, 40g jasmine rice, 40g cheerios
Meal – 150g chicken breast, 10g almond butter
Meal – 100g 5% fat beef, 3 egg whites
Meal – 150g chicken breast, 5g coconut oil
Meal – 15g ISO whey, 200g fat free Greek yoghurt

*All uncooked weights

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