[Clare]

A healthy gut is always a priority whatever the goal. How are you taking it and are you using Yohimbine HCL or Yohimbine bark?

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[Clare]

I’ve carried in both hand and hold luggage before with no issues. Only concern I would have is spillage, so make sure you take it in a secure container or strong bag with a good seal.

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[Clare]

You can either sit with the smith bar on your lap and feet on the edge of a plate/step and use as a seated calf raise or stand with the smith on your back and feet on the edge of a plate/step to do standing calf raises.

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[Clare]

Today should be a rest day, however with family commitments tomorrow and my work schedule next week, it made sense to go straight into Legs today, take a rest tomorrow and get back on track with my split going into next week.. So this is what went down:

LEGS 2

Seated hamstring curl – 2 sets of 8-10
Hack squat – 2 sets of 8-10
Sissy squat in smith– 1 set of 8-10
Leg extension – 1 set of 8-10
Lying ham curl – 2 sets of 8-10
Single leg press – 1 set of 15
Leg raises for abs – 2 bodyweight sets
Adductor –1 quad drop, 15 on the first
Standing calf raise – 3 sets of 10-12, 1 min rest in between, last set into a stretch.

Actually a really good session. Mentally I find this phase difficult as I don’t want to go into a session expecting strength loss (Although with no assistance, a calorie deficit and lower bodyweight this could be the case), so it takes more out of me to psych myself up and go in with the belief of progressing.

Numbers were either the same or up a rep or 2, so I’ll take that today 🙂

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[Clare]

Caramel or pure Dairy milk please ..then I’ll sit and watch my children eat it.

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[Clare]

Haha.. Nah I’m not with you on the Ferrero rocher. Got to be a Dairy Milk I’m afraid.

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[Clare]

It may just be a case of timing when you take your medication, but we can only guess. You’ll need a medical professional to give you some educated knowledge on this one. Dr. Dean could be your man.

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[Clare]

I just wanted to say all the best for your comp this weekend.. Enjoy every second 🙂

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[Clare]

I’ll have to settle for Meal 1 courtesy of Sir Jordan, which is 2 whole eggs and 7 egg whites. (AKA You need to lose that fat CLARE!).

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[Clare]

In for a Pull Day this morning and had a really enjoyable session. Everything connected well, no elbow pain wearing my sleeves and strength was up. so really happy.

PULL 2

Close grip 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
Mid back row machine – 2 sets of 10-12
Single leg BB RDL – 1 set of 15 each
Abductor – 1 set of 20
Rev pec dec – 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]

Check in Day. Bodyweight was 57.2kg on wake, so down a touch again. I still feel very chubby right now! Anyway I’m in the capable hands of Jordan, so I’m sure we’re all good. He’s increased my cardio to 35 mins pre meal 1 on rest days and my diet has been adjusted, which I’ve updated below:

Training Day Meals

Meal 1 – 2 whole eggs, 9 egg whites
Pre gym meal 60mins pre: 35g ISO whey, 50g ground rice, 8c from berries
Intra shake start 20mins pre training 1.5litre of water, 30g MPS Max, 5g creatine, 25g Sustain
Pwo 45 mins after – 200g chicken breast, 40g jasmine rice, 50g cheerios, 2 rice cakes, 20g jam
Meal – 200g chicken breast, 25g almond butter (LEG DAY: 200g chicken breast, jasmine 40g rice, 100g banana)
Meal – 200g 5% fat beef
Meal – 200g chicken breast, 80g avocado
Meal – 25g ISO whey, 200g fat free Greek yoghurt, 24g almond butter

Rest Day Meals

Meal 1 – 2 whole eggs, 7 egg whites
Meal 2 – 25g ISO whey, 200g fat free Greek yoghurt, 6c from berries, 40g oats
Meal 3 – 200g chicken breast, 40g jasmine rice
Meal 4 – 200g 5% fat beef, 20g avocado
Meal 5 – 200g chicken breast, 150g sweet potato
Meal 6 – 25g ISO whey, 200g fat free Greek yoghurt, 24g almond butter 

*All foods are uncooked weights and green veg is added to some meals. Pink salt on all meals

5mg Yohimbine HCL pre Cardio

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[Clare]

Nothing wrong with Jasmine rice post workout. People place sugary cereals post workout purely because the body will utilise the carbs quickly and efficiently and it’s a tasty treat. Jasmine rice will be utilised just as well, so dig out if you want to mix your chocolaty sludge into that!

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[Clare]

I would definitely opt for some kind of shake. Satiety will be higher, you can control what you put in it; so won’t be full of crap and it looks far more professional to be sipping a drink whilst training clients than eating a bar or meal out of a Tupperware.

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[Clare]

Push Day.. Good session, but no major increases in strength, as to be expected I guess. I’m managing to maintain or increase/decrease a rep or 2, so happy with that right now considering the phase I’m in.

PUSH 2

Shoulder press machine – 2 sets of 8-10
High Inc Smith press – 2 sets of 8-10
Weighted Dips – 2 sets of 8-10
Cable x over – 1 set of 15
Side raise machine – 3 sets of 15
Plate front raise – 1 set of 12
Tricep bar pushdown – 3 sets of 12
Abs – 4 sets of cable rope crunches, 1 min rest in between, all sets 15 reps

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[Clare]

I wouldn’t use the word ‘Benefit’. It may not be optimal, but if that’s the only time you can train, then it’s about how you can get the most out of that weights session. I would arrange your nutrition in such a way that allows you to have most of your carbohydrates the night before, intra and post and eat something easy to digest pre. So for example, something like Oats, Whey and nut butter the night before, a Whey shake and banana pre, a quality carb and complete protein intra such as MPS Max and Sustain and a whole food meal post such as rice and chicken.

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