[Clare]

Hi Clare, do you find that since introducing anavar you need to take more deloads or is the recovery capabilities better? Thanks

Hey Francesca.. I haven’t used it that long. To be honest I don’t think I’ve noticed a big difference in terms of recovery or needing more or less deloads. I think how well you recover from training will always come down to optimising diet, rest, stress and sleep and if any of these are off then recovery can take a hit.

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[Clare]

Really Good Pull workout this morning. I reckon I’ll hold off on a deload/time off just yet as I’m feeling good right now, so want to roll with it. Strength was up too on some movements. When it comes to backing off and taking time to recover I think it’s a case of autoregulating and listening to your body as opposed to programming them in. However, there’s sometimes a fine line between taking them just in time and waiting until it’s too late, so I need to be smart. Anavar has just gone in too, so this should hopefully help some maintenance in strength.

PULL 1

Wide Lat pull down – 1 set of 10-12, stay on the same weight for another set 
T bar row – 2 sets of 8-10
Assisted chin – 2 sets of 10-12
Seated cable row (narrow attachment) – 2 sets of 10-12
Single leg DB RDL – 1 set of 15 
Abductor – 1 set of 20 
High cable for rear delts – 3 sets of 10-12 
Standing calves – 3 sets of 8-10 – 1 min rest between sets, last set straight into a stretch

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[Clare]

Watch Dr Dean’s highlight story on IG. Some good information and tips on there.

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[Clare]

As we all know it os beneficial to use both intra to maximize muscle recovery, but if you were to only use 1 or the other which and why?

What’s the reason for choosing between one or the other? To get the full benefits of an intra I’d always include both. If this isn’t possible for whatever reason, then I would focus more on your pre and post workout food instead.

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[Clare]

Surprisingly good Push session this morning. Matched all of my Top weights and reps, so managing to maintain strength ok right now. I don’t feel I need a deload/break just yet, but I’ll play it by ear going into next week. I’ll also be sending over my morning scale weight to Jordan every other day from now so that he can keep a close eye on what’s going on.

PUSH 1

DB shoulder press – 2 sets of 8-10
High inc DB Press – 2 sets of 8-10
Narrow smith Tricep press – 2 sets of 8-10
Pec dec – 1 set of 15
Lying cuff lateral raises – 3 sets of 15
Plate front raise – 1 set of 12
Tricep rope pushdown – 3 sets of 12
Abs – 4 sets of Ab roll outs, 1 min rest in between, all sets 15 reps

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[Clare]

Yes, I would definitely take a break from all stimulants, including caffeinated coffee. If you feel the need to take something pre workout, then opt for a non stim pump product instead for a coupe of weeks, then switch back. You’ll become more sensitive again and notice a big difference when you reintroduce.

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[Clare]

Time to go again!! All the Best Jordan 🙂

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[Clare]

8 weeks out..

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[Clare]

Checked in with Jordan today. 8 weeks out and 57kg on wake.. still a chunk ???? Slight changes to Rest day diet indicated below. We discussed the possibility of taking a few days off the gym to allow for some recovery as I’m beginning to feel a bit fatigued, but I want to train tomorrow first and assess after that.
Rest day today, so 35 mins cardio first thing, followed by Client one to ones and the usual house/life/mother kinda jobs ???? My oven broke too.. marvellous!

Rest Day Meals

Meal 1 – 2 whole eggs, 7 egg whites
Meal 2 – 20g p from ISO whey, 200g fat free Greek yoghurt, 6c from berries, 40g oats
Meal 3 – 200g chicken breast, 65g avocado 
Meal 4 – 200g 5% fat beef
Meal 5 – 200g chicken breast, 150g sweet potato
Meal 6 – 20g p from ISO whey, 200g fat free Greek yoghurt, 20g almond butter

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[Clare]

Possibly Clare. Its not that I can’t train weekends, its just my routine, I like to get in early, beat the rush and set myself up for the day.

But I have been thinking about employing a rest day inbetween upper lower & PPL.

With regards to a rest day, could doing an hour of LISS cardio be detrimental to recovery or could I replace a workout with that to make an ‘active’ rest day?

I think splitting your workouts up with more rest would certainly help with your recovery and progression. In terms of doing an hours cardio on rest days, I would ask the reason why? What are your goals right now? Remember that you don’t need to be in the gym in order to be making improvements.. Rest is part of the plan.

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[Clare]

Currently doing Mon-Fri 6am sessions. Workouts usually last around an hour, doing Upper Lower Push Pull Legs in that order and then Saturday & Sunday off.

Volume for individual workouts is 7 exercises, 3 working sets per exercise on Upper/Lower days (21 sets total) and 4 working sets on PPL days with certain accessory/isolation movements getting added dropsets/rest-pause at the end to help fill muscles with blood (on all sessions)

Rep ranges per set tend to be at the higher end 8-15 reps.

I would definitely favour some days off in between sessions as opposed to 5 consecutive days or recovery will be hindered. If you can only train Monday-Friday with weekends off, maybe an Upper, Lower, Off, Upper, Lower, Off, Off would be a better set up for you?

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[Clare]

There’s a difference between severe debilitating DOMS and a little bit of muscle soreness. If you are experiencing DOMS to the point where you’re questioning whether or not to train that muscle group again, then I would look at your plan set up as the overall volume could be too high or you may not be allowing enough time between workouts to recover. Some muscle soreness is generally not an issue, but it would help if you could explain how your split is set up with rest days and what your volume looks like.

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[Clare]

Digestion will definitely be the main factor to consider here. If your calories are high overall, then the post work window is a good time to get a lot of food in. If you can sleep ok with no digestive issues and don’t wake up still feeling full up, then I think you’re ok.
That really isn’t a considerably high amount of food to have post workout anyway.

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[Clare]

Wow.. Legs ruined me this morning! Really wasn’t feeling it today. Not sure why, maybe not enough quality sleep, mindset, phase of prep.. who knows, but I found it tough to get into the session and everything felt super HEAVY today. Matched weight and reps on the first exercise, then went into the Hack with determination to at least match my previous and ended up buried at the bottom one rep short (Side effects of training alone.. being left red faced and in a crumpled heap on the hack squat plate.. haha).. Anyway that got me angry, so next I attacked the leg press and managed to increase weight on that and the rest of the exercises I pretty much matched, but boy was it tough. One of those sessions where you don’t quite feel all there and in a spaced out psychotic world of your own, but it got done.. and I’m paying for it now.

Legs 3

DB lying hamstring curl – 2 sets of 8-10
Hack squat – 2 sets of 8-10
Leg Press – 1 set of 8-10
Leg extension – 1 set of 8-10
Single leg standing ham curl – 2 sets of 8-10
Single leg hyper – 1 set of bodyweight
Adductor –1 quad drop, 15 on the first
Leg raises for abs – 2 bodyweight sets
Toe press – 3 sets of 10-12, 1 min rest in between, last set into a stretch

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[Clare]

I would let your results and gym performance dictate whether you need to push food up as opposed to hunger levels. I can still feel hungry during an off season, but I know that going off plan and eating more could just result in extra unwanted fat gain. It may be the case that you do need to push food up, in which case I’d begin by adding some carbs in the post workout window and monitor as you go. Looking at what you’re eating too in terms of satiety and food volume might help and possibly distributing your food differently across the week to have higher and lower days depending on demand.

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