[Clare]

This is my current state by the way.. At the peak of my weight now, so let’s see what we can do in 15 weeks 😉

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[Clare]

Trained Legs earlier today at Primitive gym. Strength and energy felt pretty good. Managed to increase weights all round.

LEGS 2

Seated hamstring curl – 2 sets of 8-10
Banded Hack squat – 2 sets of 8-10 
Sissy squat – 1 set of 8-10
Leg extension – 1 set of 8-10
Single leg lying ham curl (Impossible at Primitive on their machine, so dual leg!) 2 sets of 8-10 
Single leg hyper – 1 set bodyweight (15 reps)
Ab leg raises – 2 bodyweight sets (26, 23)
Abductor –1 quad drop, 15 on the first
Seated calf raise – 3 sets of 10-12, 1 min rest in between, last set into a stretch

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[Clare]

15 Weeks out today from Alicante. Checked in with Jordan this morning and he’s made some adjustments to my diet which I’ve detailed below. I weighed in at 58.6kg first thing, so I reckon a good 6-7kg of chub needs to come off in total. Var increased to 15mg.

Training Day Meals

Meal 1 – 3 whole eggs, 7 egg whites
Pre gym meal 60mins pre – 35g ISO whey, 70g ground rice, 10c from berries
Intra shake to start 20mins pre – 1.5 litres of water, 30g MPS Max, 5g creatine, 40g Sustain
Pwo 45 mins after – 200g chicken breast, 40g jasmine rice, 80g cheerios, 3 rice cakes, 30g jam
Meal – 200g chicken breast, 1 bagel, 100g banana
Meal – 200g 5% fat beef, 7g coconut oil
Meal – 200g chicken breast, 5f from cheese, 80g avocado
Meal – 25g ISO whey, 200g fat free Greek yoghurt, 35g Almond butter

Rest Day Meals

Meal 1 – 3 whole eggs, 6 egg whites
Meal 2 – 25g ISO whey, 200g fat free Greek yoghurt, 7c from berries, 55g oats
Meal 3 – 200g chicken breast, 17f from nuts
Meal 4 – 200g 5% fat beef, 40g avocado
Meal 5 – 200g chicken breast, 200g sweet potato
Meal 6 – 35g ISO whey, 55g oats, 7c from berries

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[Clare]

For fat loss purposes, I would start low at maybe 20 mins and build up as necessary, going up to 60 minutes shouldn’t have a big impact. If you find, however that getting up and potentially cutting sleep short is affecting your energy levels throughout the day and during your gym sessions, maybe just begin by doing cardio on your rest days and find ways to be more active with your family on weekends.

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[Clare]

Successful day of work, shopping for flooring and a leg wax thrown in 😉

So I’m approaching 15 weeks out of Alicante right now. We’ve been wanting to hold my bodyweight for as long as possible before starting to cut back as this off season has been relatively short in comparison to previous years. I’ll be checking in with Jordan tomorrow, however, so we’ll see what his thoughts are and whether he thinks it’s time to start making some adjustments now or stay fat for a bit longer! I find this period just before transitioning into a fat loss phase quite challenging mentally as I know I’m at my heaviest weight, I have the number of weeks that I have to achieve the goal in my head, but no signs of being on the way yet. Once I get going and can see things happening I’m alright, but this initial wait gives me itchy feet!

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[Clare]

I remember sitting on the bed after Coventry last year tucking into that White Choc and Raspberry tiffin you made me, saying to my husband ‘I need to stop now.. but I can’t.. Ok just one more bite.. Right no more now.. I’ll just make it look even.. It’s too nice to stop.. When it’s gone it’s gone.. Well I’ve basically finished it now..’
Full on sweats and stomach ache, but well worth it, haha!

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[Clare]

Hey Sam. Just checking in. Sounds like you’re having fun in PB city right now! Good to see. Glad everything’s going well (More food is always a good sign!). Haven’t seen you for a while. When are you next in? I’ll hopefully be at Primitive tomorrow as I have a date with the evil Hack Squat!

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[Clare]

Ooh I’m planning to do the Alicante too. 15 weeks is starting to sound very close (And I’m still a chunk!)

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[Clare]

Morning! No training for me today, but a very busy day ahead, so will update later. Off to see my first Client now 🙂

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[Clare]

If you read my log, you’ll see I’m going through this now. I had an initial flare up at a similar time last year, which eventually went away after some shock wave therapy treatments, rest, higher dose anti inflammatory supplementation (Curcumin, Boswellia serrata, Omega 3 and CBD oil) and smart training. However it’s recently come back again, so I’m doing pretty much the same again, although am having more hands on massage treatment this time instead of the shock wave. Training wise I have definitely learnt not to push through and ignore. Anything that aggravates it is out right now. I’m following a training plan, but I’m adapting on the day to how everything feels and swapping exercises or changing grips when I need to. I wear an elbow clasp when training upper body too. Pulling exercises, particularly using a wider grip get me and any kind of bicep curl is a no go! My left arm is weaker on free weight pressing exercises too. I feel your pain!

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[Clare]

Very Good pull session this morning, adapted for movements and grips that cause no pain. Strength and energy felt really good throughout. Wore my new waist belt throughout this session too, which definitely makes a difference to being aware of core control.. Made me sweat a lot though!

PULL 2

Close grip cable Lat pull down – 1 set of 10-12, stay on the same weight for another set 
Rack pull from knee (Wide grip) – 2 sets of 8-10
Assisted chin using bands – 2 sets of 10-12
Close grip cable row – 2 sets of 10-12
Single leg DB RDL – 1 set of 15
Abductor – 1 set of 20 
Rev cable for rear delts using cuffs – 3 sets of 10-12 
Seated calves – 3 sets of 8-10 – 1 min rest between sets, last set straight into a stretch

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[Clare]

I’d stick to your rest day plan as much as possible or at least try and hit your macro numbers. I know when I had the flu, the last thing I wanted to eat was a vegetable or any kind of meat, so substitute with foods that sit well, but still aim to roughly hit your usual targets. Obviously drink plenty of fluids and give @DrDeanStMart ‘s Instagram highlight about Colds and Flu a watch for some useful tips. Get well soon!

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[Clare]

Don’t use all your tools at once. Assess how many steps you are currently doing in a day, so you have a baseline neat to work from and set a daily target. I would then begin by dropping some calories from your rest day diet first. Stick with it for a while, then reassess. You then still have room to cut calories from your training day meals (I would suggest away from your workout perimeter to begin with) and again run for a while and reassess. Further down the line you then still have cardio to add, starting low and building up if needed.
It’s really a case of making small changes, being patient and amending as you go depending on feedback and results and remembering always to create the least impact on your training sessions as possible.

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[Clare]

Rest Day yesterday which mainly consisted of training clients and in for a Push Session this morning, which went really well. Extra reps pushed on first 3 exercises, so will look to adding small weight increments next rotation. Anything that causes pain in my elbow or results in my left arm giving way is out, so I’ve outlined what today consisted of below. I also wore an elbow cuff throughout which gave me some extra support. On a side note, I’ve ordered a light weight waist trainer that I plan to wear during workouts from now on to encourage control of my midsection.. just an extra little thing that could potentially help in the lead up to competing.

Still no change to diet.. we’re holding bodyweight for a bit longer!

PUSH 2

Shoulder press machine – 2 sets of 8-10
High Inc Smith press – 2 sets of 8-10
Dips (Weighted) – 2 sets of 8-10
Cable x over – 1 set of 15
Lying Cuff lateral raises – 3 sets of 15
Plate front raise – 1 set of 12 
Tricep bar pushdown – 3 sets of 12  
Ab Cable rope crunches – 4 sets of 15 – 1 min rest in between

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[Clare]

I feel like I’ve not lived now. I’ve only ever tried a chocolate pop tart and that was probably when I was about 10 years old. On a side note, I’ve also never eaten a Krispy Kreme Donut in my life.. Do I even bodybuild!?

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