[Clare]

My initial thought would be to ask your coach. For me personally if I had free reign and just a calorie target to hit, I’d simply opt for something I fancied, but typically choose a higher carb based meal. You may not get another ‘refeed’ for a while, so make sure you enjoy it!

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[Clare]

I would personally try and find movements I could still do without pain and work around the issue, but if this is impossible then maybe best to go and see a specialist who can advise you on what it actually is you’re dealing with. It may be a case that you need to completely rest on your upper body days, in which case I’d still run your rest day diet and obviously carry on training legs if you can. Pay attention to warming up and recovery too. Massaging the area with Kwan Loong oil is something I’ve found beneficial for my tennis elbow and icing post training, as well as controlling inflammation with Supps like Boswellia Serrata, Omega 3s and Curcumin etc.

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[Clare]

Hello! Rest day for me today and busy with Client work. Checked in with Jordan this morning (12 weeks out!) My weight was 58.4kg on wake, so a minimal loss in this first week, but heading in the right direction at least! We’ve made slight adjustments to my rest day meals which I’ve outlined below, but other than that, no other changes. Steps have stayed the same and still no cardio… or visible abs 😉

Rest Day Meals

Meal 1 – 2 whole eggs, 7 egg whites, 3g coconut oil
Meal 2 – 20g p from 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, 35g avocado
Meal 5 – 200g chicken breast, 150g sweet potato
Meal 6 – 25g ISO whey, 200g fat free Greek yoghurt, 30g Almond butter 

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

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[Clare]

I would stick to an Isolate and mix it with either Greek yoghurt or Cottage cheese as mentioned above. Adding something like nut butter or cocoa nibs works as a nice topping if overall calories/macros allow.

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[Clare]

So today should have been a rest day following Legs yesterday, but due to work commitments tomorrow I went straight into Push today and will take tomorrow as a day off instead. Really good session and progressed nicely on Dumbbell shoulder press, which I’m SOOO pleased with! I feel I’m getting somewhere now with my tennis elbow situ as upper body workouts are becoming far more enjoyable and much less painful. I’m still managing to progress too which tells me everything I’m doing in terms of rehab and recovery seems to be working.
For anyone interested or suffering with the same problem, these are the protocols I’ve been implementing which have helped:

Working with a decent physio for soft tissue work and ultrasound
Massaging with kwan Loong oil pre training and stretching the forearm
Wearing neoprene elbow sleeves during all upper body days
Avoiding or switching any exercises that aggravate or cause too much pain
Using straps or hook grips for pulling exercises
Icing for 20 minutes post training and first thing in the morning
Taping with kinseotape (Specifically applied for tennis elbow) and leaving that on at all other times away from training (This is really helping)
Supplementing with Supplement Needs Boswellia Serrata, Liposomal Curcumin and Omega 3, alongside 20% CBD oil drops.

Today’s workout went as follows:

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]

I always keep some intra carbs in during a prep personally and take away from meals away from my workouts where possible (Obviously amounts will inevitably drop at some point). Holding onto muscle tissue is obviously always the aim during a cut, so maximising my training sessions through my daily set up, recovery protocols and nutrition will always be a priority.

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[Clare]

I’m no expert, but sounds like it could possibly be an exertion headache. Dehydration or overheating sometimes play a role, but I’d get yourself checked out by a professional to be on the safe side.

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[Clare]

I’m very similar to Matt. I will ‘Switch’ just before I’m about to do a set and then switch back afterwards. I don’t need angry music or anything, I just get within myself and shut everything else off. That moment I’m in the set, that final rep will come down to me wanting to be my absolute best. I’ll tell myself I won’t win unless I get another rep. Placings are out of our control, but giving everything I possibly can is.

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[Clare]

Today was one of those sessions where writing out my Log book prior to training made me very nervous! I evidently had a good day on this last Leg rotation and hadn’t remembered what numbers I had previously hit, so needless to say I was a little apprehensive. I know that if I overthink needing to beat my log book, then things don’t go well, so I tend to put it out of my head on the journey to the gym and put on a podcast to distract myself and only amp myself up once I’m there and about to hit my first set. Anyhow, today was a good day (Phew!). Really good progressive session and surprised myself on some exercises, so super happy. The only downside is when this rotation comes around again!

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 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]

Just checking in between work. It’s a rest day for me today, which always gets filled with jobs to do and client work. My step count will be up though, so all good.

I’ve been dieting for 4 days now and haven’t dropped any weight or found my abs yet.. what’s going on!? haha 😉

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[Clare]

I’ve been going through a flare up of tennis elbow recently. I’ve written about it on and off on my log if you want to take a look at that also, but essentially these are the things that have helped me:

Avoiding or adapting any exercises that aggravate it,
Adjusting my grip if needed and using straps on pulling movements,
Massaging the forearms and around the elbow with Kwan Loong oil pre training,
Wearing neoprene Elbow sleeves during upper body training,
Icing for 20 mins post training,
Periodically holding stretches of the forearm
Seeing a physio for extra soft tissue work, ultra sound and acupuncture treatments,
Wearing an elbow clasp or kinseotape when at rest,
Taking Supplement Needs Liposomal Curcumin, Boswellia Serrata, Omega 3s and Love Hemp 20% CBD Oil drops

Hope that helps a little.. Just don’t ignore it completely and train through the pain. The tendon is inflamed and needs rest and time to ‘calm down’.

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[Clare]

Another strong Pull workout in the bag this morning. Really happy with how training is going at the moment. I’m still playing around with grips and exercise selection due to my elbow, but doing this, along with wearing the elbow sleeves and implementing everything in regards to recovery and healing, things are getting much better.

After watching his last video, I was inspired by our very own @jhollingshead89gmail-com today and gave the Unilateral underhand pulldown a go in place of the high pull machine, as this has been aggravating my elbow. Really good exercise and connection.. with no pain! Thankyou James ????

PULL 3
Unilateral underhand Pulldown – 1 set of 10-12 each, stay on the same weight for another set 
Rack pull from the knee  – 2 sets of 8-10
Cable Close grip Lat pull down – 2 sets of 10-12
Chest supported row machine – 2 sets of 10-12
Single leg DB RDL – 1 set of 15 
Abductor – 1 set of 20 
Cable for 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 echo Supplement Needs Sleep Stack.. Very good product and will ship Worldwide. Don’t just rely on a supplement to be the magic answer though. I’d make sure your bedtime routine is all set up to optimise sleep. (Things like minimising screen time or using blue light blockers on screens, avoiding caffeine late in the day, not stimulating the mind too late, take a hot bath, have a cool bedroom, cut fluids down in the last couple of hours, write down anything that’s on your mind, use ear plugs, make sure your room in pitch black, having some complex carbs like oats in your last meal could help if your diet allows, relaxation techniques and stretching etc. etc.)

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[Clare]

How is your split set up around rest days? Are you allowing enough recovery time between a pull and Leg days? Doing Pull, Push, Off, Legs, Off might work, unless you’re currently doing this, in which case it may be better to switch out the deadlifts for a different exercise for a while.

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[Clare]

Busy old day! Started off this morning with a good Push session. I’m very happy with how training has gone this week. Numbers all up and I’ve thoroughly enjoyed every session. Obviously the plan is to continue as we are.. I never go into a prep with the mindset that I will undoubtedly lose strength. I will always enter each workout with the belief and intent to progress and this prep will be no different. It’s the same when people believe there is a limit to muscle growth or an age where you can’t progress any further.. believe this is true and you won’t push yourself, believe you CAN and you will.

PUSH 3

Smith shoulder press – 2 sets of 8-10
High Inc machine press – 2 sets of 8-10
Dip machine – 3 sets 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  
Abs – 4 sets of plate crunches, 1 min rest in between, all sets 15 reps

..Then I had an afternoon out with the other half. Walk along Poole Quay, coffee stops and shopping. My little sis and her family are over from Tenerife next week and will be staying with my big sis. The plan is for us all to meet up next weekend, so I picked up some Easter gifts for all the children and presents for up coming birthdays.

Shattered now and have definitely had no problem hitting my steps today!

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