[Clare]

I’d go and see a physio or good sports therapist who can give you a thorough check over. Muscle tightness can certainly compress certain nerves and translate to a loss in strength, so may just be a case of keeping on top of some deep tissue massage, but it’s best not to guess these things and get professional advice.

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[Clare]

Something easy to digest that will fuel your workout and not leave you feeling too full or lethargic. I would typically have something like Cream of rice/Baby rice, Whey Isolate and raspberries 60-90 mins pre workout. Some people prefer a protein/fat meal, but I like carbs/protein. It just comes down to what you feel better on.

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[Clare]

Rest Day today.. Walks in the sunshine, food shopping, cleaning, food prep and some chill time watching the Rugby.

Hope you’re all having a fantastic Saturday 🙂

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[Clare]

You’ve pretty much answered your own question by stating that you’re progressing well, your strength is up and you’re growing, so it’s obviously working. You could consider doing a Push, Pull, Legs split on a repeated rotation, so that you have full days dedicated to Legs, but sometimes you don’t need to search for a different way of doing something if what you’re doing is already working.

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[Clare]

Legs today at Primitive. Saw @samking104 there and he ended up jumping in on my workout, so I had a training partner for a change today. Good session and managed to make some progress. I was a little over enthusiastic on loading the Hack Squat and got a 1RM..haha, but still beat my numbers afterwards once I’d reduced the weight a little.

Seated DB hamstring curl – 2 sets 10, 6
Banded Hack squat – 2 sets 7, 11
Sissy squat – 1 set of 8
Leg extension – 1 set of 10
Seated ham curl – 2 sets of 8, 8
Single Leg upright press – 1 set of 15 each
Leg raises for abs – 2 bodyweight sets 
Adductor –1 quad drop, 15 on the first
Seated calf raise – 3 sets of 8, 8, 13 – 1 min rest in between, last set into a stretch

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[Clare]

Checked in with Jordan this morning and we’re ready to get this show on the road! Weight was 58.8kg on wake, so we’ve managed to hold all week. Var has been pulled, steps are up to 9000 a day and Training Day diet changes are below. I’ve also attached a pic of my peak chunky self, so that you can see my starting point. 13 weeks out.. Eek!

Training Day Meals

Meal 1 – 3 whole eggs, 7 egg whites
Pre gym meal 60mins pre: 35g ISO whey, 60g ground rice, 10c fruit 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, 3 rice cakes, 30g jam
Meal – 200g chicken breast, 40g rice, 100g banana
Meal – 200g 5% fat beef, 5g coconut oil
Meal – 200g chicken breast, 80g avocado
Meal – 25g ISO whey, 200g fat free Greek yoghurt, 30g Almond butter

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

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[Clare]

If you can find alternative exercises that don’t aggravate it, then great, but I’d be aware not to push through if you feel pain. I’m going through some elbow tendonitis at the moment and any kind of bicep curl is out for me. I’m seeing a physio for treatment, icing after every upper body workout, wearing a compression cuff/ elbow sleeves and supplementing Boswellia, Curcumin and CBD oil, which are all helping.

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[Clare]

Rest Day today ahead of Legs tomorrow. One to one PT clients, afternoon walk in the sun with some podcast listening to hit my rest day steps and about to leave for a Parent’s evening at my youngest daughter’s school.

Check in day with Jordan tomorrow, so I’ll update with changes as we enter this prep.

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[Clare]

It’s frustrating, but these things happen. Don’t force food if you can’t stomach it. Just stay hydrated. Add a refreshing EAA powder and some electrolytes to water if you can keep that down and just introduce foods slowly when you can. Watch Dr Dean’s IG highlight story on ‘Upset Stomach’ which may help. Hope you get well soon.

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[Clare]

Agree. Download the MyFitnessPal App. Very easy way to keep a track of your macros.

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[Clare]

Very enjoyable Pull workout earlier today. Some grip and exercise adjustments, but strength was up and had minimal pain, so very happy 🙂

PULL 2

Close grip cable Lat pull down – 1 set of 10-12, Another set max reps for same weight 
Machine row – 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 BB RDL – 1 set of 15 each 
Abductor – 1 set of 20 
Cable rear delt flyes – 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]

If you get on well with a Whey Isolate there’s no reason to switch necessarily. You can have it any time of day.

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[Clare]

I’m a big fan of their ISO Fuji. Great quality Isolate. I like Vanilla, but can imagine their other flavours taste just as good.

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[Clare]

So I’ve not long got back from seeing my new physio. I was actually very impressed with how thorough he was with the examination and testing. The symptoms I’m presenting are typical of Lateral Epicondylitis or ‘Tennis Elbow’ caused by inflammation of the tendons that join the forearm extensor muscles onto the outside of the elbow.. but I pretty much knew all this thanks to Google! I also potentially have some instability in my left shoulder which has contributed to some over compensation and issues further down the line due to a knock on effect, which would explain a few things, so we’ll be addressing this too. I had some soft tissue massage today and we plan to introduce some ultra sound at my next appointment, alongside being sent home with the usual strengthening and stretching exercises for homework. One step at a time I guess, but he seems to know his stuff and like the fact that he’s looking at me as a whole and not just where the pain is presenting. I have several treatment options and techniques to try too, so fingers crossed we get somewhere with this.

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[Clare]

Typically you’d want a mini cut to be short and aggressive. You don’t want to waste too much time being in a deficit before continuing to progress your growing phase, so essentially ‘Get in and Get out’. Therefore I’d add a small amount of cardio straight away, cut some calories and move around more to increase neat. Assess after a week or so and adjust again where needed.

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