[Clare]

Very good Push workout this morning. Went in tired, but progressed on the presses and dips. The elbow sleeves are really helping at the moment to limit my elbow and forearm pain, which is making upper body sessions much more enjoyable again. I have my first appointment with my new physio this evening too, so I’ll let you know what comes of that later.

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  
Cable rope crunches for Abs – 4 sets of 15, 1 min rest in between sets

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[Clare]

Depends if you need those carbs during the day for energy. If your job is fairly sedentary, you may look to having pro/fat meals up until your pre pre and pre workout meal, however if you’re quite active all day, then distributing carbs more evenly throughout the day maybe more beneficial for you. Also, if your total carbs for the day is getting quite high, you may want to include them in more meals. There’s nothing wrong with what you’re doing right now, as your overall macro intake will be the most important factor to consider; and then nutrient timing is something you can play around with. You could always swap the Skyr yoghurt for a Total Greek yoghurt instead if you want a lower carb option.

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[Clare]

Rest Day.. Pretty much a full day of work until late tonight, so no problems getting in rest day steps today. It takes me a while to switch off when I go straight to bed after working late, so I’m hoping I manage to get some decent sleep tonight ahead of push and another busy day tomorrow. I’m rubbish on little sleep! I’ll also be going to see a new physio for an assessment and treatment for my elbow/forearm tomorrow, so I’ll report back with how that went.

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[Clare]

I don’t think it’s a case of playing with rep ranges. There’s a reason you’re not connecting on one side, so first port of call would be to see a specialist who could take a look at you. Using unilateral movements could help, so performing an exercise on the weaker side first and then matching the reps you hit on your good side. Make sure to really focus on the area you’re supposed to be feeling working during a set, so don’t favour adding load before you get that connection and pick exercises you feel the most from. This may be a case of lightening the load and slowing down reps for a while before progressing.

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[Clare]

I wouldn’t sweat it. Just keep going as you are and you’ll fill back out. You may even be still fighting something or still a little dehydrated or glycogen depleted. Your strength hasn’t dropped, which is a positive. It may just take a little longer before you’re back to where you were.

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[Clare]

Such a good Leg workout this morning. Got to use a Belt squat again and beat my numbers on all exercises, so super happy 🙂

LEGS 1

Lying hamstring curl – 2 sets of 8-10
Belt squat – 2 sets of 8-10 
Leg press – 1 set of 8-10
Leg extension – 1 set of 8-10
Single leg seated ham curl – 2 sets of 8-10 
GHR  – 1 set of bodyweight 
Leg raises for abs – 2 sets of bodyweight
Adductor – 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]

I agree with Hilly. If you don’t get on with whey, then you’ll likely have the same issues with casein. A beef Isolate would be a good alternative to try. Scitec also do a nice one.

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[Clare]

@clare if digestive issues aren’t present would you recommend prioritizing adding calories to those meals tho

I would add to my post and post post meals first and after that I would distribute more evenly, however, your job and time you train may dictate where the extra calories would suit you best. I’d just play around and see what works best for you in terms of energy, training performance, sleep and digestion.

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[Clare]

Hi everyone thanks for th response.

First up in my intra is HBCD 20g
Electrolytes 5g
EAAs 1 serving

I mix with 1 litre + already.

My pre workout hasn’t changed for past two weeks either.

In that case, assuming you have used the EAAs before without issue, I’d try mixing with 1.5 litres water first, if that doesn’t help then try a different brand of cyclic dextrin and if you still get discomfort, look to using a different carb source.

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[Clare]

Yeah I would just get your calories in where you can. You don’t want to cause digestive issues or discomfort piling the majority in a just few meals. Look into food choices too and opt for more calorie dense, lower volume foods around your workouts to help get the food in.

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[Clare]

What a beautiful day! Going to make the most of the sunshine and get in my rest day steps this afternoon with a little walk and a coffee stop 🙂

Also, I ordered some new posing shoes which arrived today, but I’m having second thoughts now. I’ve always worn the same shoes, which are really comfortable and I’m obviously used to wearing them now, but decided I wanted a higher heel. They feel very different, but do I give them a chance or am I just asking for a catastrophe!? Aghhh

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[Clare]

Try using one and see if you get on with it. If you can benefit and progress further by using a belt, I can’t see a problem.

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[Clare]

Are you using a flavoured Cyclic Dextrin and what else are you using with it? How many grams are you using and how much water are you mixing it with? Have you changed your pre workout meal at all recently?

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[Clare]

If you’re keeping a track of you daily fluid intake, I’d count it.

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[Clare]

Check in day. Weighed in at 58.8kg on wake, so an all time high again for this phase. No change to diet as that was adjusted last week and one more week on var before a break. Jordan has also increased my steps by 2000 on rest days, just to keep my weight in check as we ideally don’t want anymore going on now.
Trained Pull this morning which went really well. I wore the elbow compression sleeves again which are helping massively. Felt strong on T-bar rows, seated cable row and RDLs, with some progression, so happy.

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 15 each 
Abductor – 1 set of 20 
High cable for rear delts – 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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