[Clare]

Exactly as Matt has said, you don’t want to keep at the same weight and just keep adding reps. So if you use a rep range of 8-12 for your Hack Squats and you managed 80kg for 8, then 7. Keep at the 80kg until you are hitting around 12 reps. Once you reach this, add weight and start building up again.. then repeat.

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[Clare]

It’s my Birthday!!!! There’s something very special about receiving something from your Children that they have chosen, bought and written themselves.. Both my daughters have made me very proud today 🙂

Anyway aside from celebrating being a year older, all good here. Checked in with Jordan this morning. He seems happy 🙂 Weight was 58.6kg on wake. We are potentially going to take a look at my training to work around this stupid elbow/forearm pain I’m getting to eliminate any movements that particularly aggravate it, but will let you know what we decide. I trained pull this morning, which went well. Strength is up, but I know I have more in me.. if someone could kindly donate me a new left arm, that’d be great, thanks. Workout is outlined below:

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 about 15 
Abductor – 1 set of 20 
High cable for rear Delts (Cuffs) – 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]

Be honest with yourself. If you trained, would you get a productive workout from it? If the answer is no, then I would rest. Your body won’t just drop muscle in the short term. Try and keep on top of your nutrition if you can manage to eat and prioritise getting better. I would rather go back in feeling well and rested and train at 100% than go in sick, train at 70% and compromise my health even more.

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[Clare]

Curcumin, Boswellia Serrata and Omega 3 would be my top 3. I use all of them myself from Supplement needs.

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[Clare]

Push this morning.. I felt strong, but my left arm gave out before the right on Dumbbell shoulder press and High incline press, so had to settle with matched weights and reps today. I may need to switch these movements to machine work for more stability until it’s fully healed, which is no big deal. I’m not going to stress about it. I managed to eek out some progression on some of the other exercises, so all good.

Ooh and exciting news with the Launch of the new JP Nutrition line.. Can’t wait to get incorporating these into my plan and share my thoughts with you guys. There’s some cool stuff in the pipeline for sure. What with these and the incredible line of health supps that Supplement Needs have to offer, anyone serious about bodybuilding and their progression are going to have all bases covered for sure 🙂

PUSH 1

DB shoulder press – 2 sets for 8-10
High Inc DB Press – 2 sets of 8-10
Narrow smith Tricep press – 2 set of 8-10
Pec dec – 1 set of 15
Seated DB side raise – 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]

Rest day and a Sports massage/technique treatment; focusing mainly on Upper Back/Shoulders and my Left arm to address the elbow pain I’ve been having. We are slowly but surely identifying and addressing issues/tightness/imbalances that all seem to corelate, so will be continuing to keep on top of this.
Fortunately I had this done after work and not before as all I want to do right now is sleep!

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[Clare]

Hi Jack.. Signs that could potentially indicate that you’re not recovering might be by a stall in progress, poor sleep, muscles that don’t feel recovered when you’re due to train them again, a loss in appetite, a lack of ‘pump’ during training, general fatigue or an increased susceptibility to illness. It may just be that you need to de-load or rest for a few days or it maybe an indication that you need to reassess your training set up and reduce volume or include more rest days. I personally prefer complete rest away from the gym as opposed to a de-load, purely because it forces me to rest and reignites my motivation to get back to it again. When I take these rests will be dictated by how I feel. If I’m showing any of the signs above I will auto regulate them in as needed.

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[Clare]

Busy day today, so just a quick update before heading back to work. Started the day with a decent Leg workout. Not quite at Corinne’s standard, but numbers up nevertheless! Everything’s going well.. we haven’t dropped the hammer on prep yet, so still holding my weight this week, which is going to plan. Approaching 16 weeks out this weekend if all goes well!

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 
Single leg hyper – 1 set bodyweight (15 reps each leg)
Adductor –1 quad drop, 15 on the first 
leg raises for abs – 2 bodyweight sets (22, 20)
Toe press – 3 sets of 10-12, 1 min rest in between, last set into a stretch

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[Clare]

A day off training for me today, some Client one to ones.. and a phone call from one Daughter just to tell me that she Loves me and a message from the other telling me she’s smashed her phone 🙂

Then I sit down to write out my workout ahead of tomorrow’s Leg day.. have a scroll through Instagram and see @corinne casually Hack Squatting 85kg a side!!! Just WOW! I can only dream.. but if nothing else, it has me fired up for tomorrow!

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[Clare]

I would make sure to have a carb heavy meal as your last meal the night before. If you have time to eat pre training, then something like a banana and whey isolate would digest well and include an Intra workout drink containing carbs and an EAA or Peptopro. If you don’t like/don’t have time to eat prior, then just use the intra drink. Then eat a decent carb/protein meal post.

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[Clare]

It will usually depend on what time of day you’ve trained and whether you’ve had an intra workout or not. If you train late it’s obviously tricky getting 2 meals in post before bed. Assuming you have the time and you’ve also had an Intra drink, then having your post workout meal around an hour after training is fine. If you haven’t had an intra, then eat straight after training. The post post meal can then be had around 2-3 hours after that if your schedule allows (I like to have mine 2 hours after).

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[Clare]

Excellent Pull workout this morning and a chilled afternoon watching the Rugby 🙂 Rack pulls are feeling V Good at the moment. Knee height is perfect for me to feel it all in the back. I know a lot of people claim they are useless if you don’t perform them from below the knee, but any lower and my Hams and Glutes take over, so as with everything.. do what works for you. Pull downs and Row feeling strong too and loving having an RDL back in the plan.

PULL 3

High row machine – 1 set of 10-12, stay on the same weight for another set 
Rack pull from the knee  – 2 sets of 8-10
Cable Lat pull down – 2 sets of 10-12
Chest supported machine row – 2 sets of 10-12
Single leg BB RDL – 1 set of 15 
Abductor – 1 set of 20 
Prone DB rear delts – 3 sets of 10-12 
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]

I’ve just woken up from a nap.. I never sleep in the day! I only sat down to chill for 5 mins after my post workout meal and I was gone.. haha.

Pretty happy with today’s Session. I would have liked to push more weight on Shoulder Press, but had to settle for one extra rep at the same weight instead. Inc machine Press and Dips both up though. *Elbow still being a bugger on Bicep curls, so missed these out again.

PUSH 3

Smith shoulder press – 2 sets for 8-10
High Inc machine press – 2 sets of 8-10
Dip machine – 3 set of 8-10
Low incline DB fly – 1 set of 15
Lying cuff side raises – 3 sets of 15
Plate Front raise – 1 set of 12 
Dual rope Tricep pushdown – 3 sets of 12  
*(Single arm seated DB preacher curl – 2 sets of 8-10)
*(Dual Ez bar curl – 1 set of 15)
Abs – 4 sets of plate crunches, 1 min rest in between, all sets 15 reps
 

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[Clare]

Checked in with Jordan this morning. My weight was 58.2kg on wake, so up a touch since last week. Although the plan right now is to hold my weight, Jordan doesn’t seem too concerned as it’s only a marginal increase. However, my rest day food has been adjusted slightly just to ensure I don’t add any more. I’ve outlined these changes below:

Rest Day Meals

Meal 1 – 3 whole eggs, 6 egg whites
Meal 2 – 25g ISO whey, 200g fat free Greek yoghurt, 10c from berries, 50g oats
Meal 3 – 200g chicken breast, 17f from nuts
Meal 4 – 200g 5% fat beef, 40g avocado
Meal 5 – 200g chicken breast, 250g sweet potato
Meal 6 – 35g ISO whey, 60g oats, 10c from berries

*All foods stated are uncooked weights and Green Veg is added to some meals

Rest Day for me, which is very welcome after yesterday’s Leg session! One to One Clients all day and a coffee date with a friend this afternoon.. Perfect 🙂

Any questions, feel free to ask

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[Clare]

Legs today was horribly good! Took a pb on Hack and Sissy squat (Thanks to Ryan for the spot on this!). I was so determined to beat my numbers today, so really pleased I got what I came for. Pretty solid week all round, I’ll be checking in with Jordan in the morning, so will update then on the plan moving forward.

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