[Clare]

I’ve just managed to prise myself out of the ‘Christmas Present wrapping position’ after training legs this morning.. haha! Another really good session and happy with how my strength is progressing right now coming out of prepping for so long and competing 5 weeks ago.
I travelled over to my ‘Legs 3’ Gym this morning, which has all the equipment I need for this workout.
Bit of work, more wrapping and meeting up for coffee with my Mum this afternoon ????

LEGS 3
DB lying hamstring curl – 2 sets of 8-10
V squat – 2 sets of 8-10  
Narrow smith squat – 1 sets of 8-10
Leg extension – 1 set of 8-10 reps
Single leg standing ham curl – 2 sets of 8-10 
Abductor machine – 1 quad drop, 15 on the first
Adductor –1 quad drop, 15 on the first
Toe press – 3 sets of 10-12 reps, 1 min rest in between, last set into a stretch

_________________________________________

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[Clare]

As Hilly has stated, there are several supplements that can support tendon and ligament health, but don’t neglect the importance of exercise execution, adequate rest and listening to your body if you have any niggles or pain developing. Prevention is always easier than correction. Supplements such as Curcumin could also be a great addition to help control inflammation also.

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[Clare]

Hello! Another Rest day here.. If you can call it that! A busy day with Clients, general jobs and a possible podcast interview if we can sync our schedules and find a time to get together, which I’ll fill you in on if and when it happens.

No changes to diet and I’m trying to keep my step count at an average of around 8000 a day. Obviously this will vary somewhat and can get considerably higher on very busy work days, but I like to keep a general idea of where I’m at, so that I have a rough start point in terms of output when It come to beginning a prep.

I’ve listed my health supps before, but for anyone interested I’m going to add melatonin into my sleep stack. I don’t usually have trouble going to sleep, particularly when my last meal contains oats! but I tend to wake early and sometimes struggle to get back to sleep again. After a little more research it seems melatonin can have some additional benefits, particularly for females as they get older.. @DrDeanStMart may want to correct me on this or add some more information, but from what I can tell, it seems like a potentially beneficial addition. I am going to start at 2mg 30 mins pre bed, alongside the Supplement Needs Sleep Stack that I already take.

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[Clare]

Manic day today!.. I’ve outlined this morning’s Push workout below. Let me know if you have any questions 🙂

PUSH 3

Smith shoulder press – 2 sets for 8-10 reps
High Inc machine press – 2 sets of 8-10
Dip machine – 1 set of 8-10 (No machine, so I used bands)
Low incline DB fly – 1 set of 15
Lying cuff side raises – 3 sets of 15 reps (Love these!)
Dual rope Tricep pushdown – 3 sets of 12  
Single arm seated DB preacher curl – 2 sets of 8-10 reps
Dual Ez bar curl – 1 set of 15
Abs – 4 sets of any exercise, 1 min rest in between, all sets aim for 15 reps (Ab Rope Cable crunches)

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[Clare]

Body weight was 53.8kg first thing. Back in for a really good Pull Workout this morning after a rest day yesterday. I slept really well last night, which makes such a notable difference to my mood and my Training sessions the day after. My last meal on a rest day is Oats, Berries, Whey and Almond Butter and there seems to be a pattern emerging where my best sleeps are the evening of a rest day.. whether this has anything to do with what I’ve eaten just before or the fact I haven’t trained, or just a coincidence; I’m not sure, but I will see if it continues. My sleep isn’t bad at all at the moment and markedly improved since the introduction of Supplement Needs Sleep Stack, but I don’t always feel fully rested and refreshed the morning after; and when this occurs it’s always confirmed with a lack of time spent in ‘Deep Sleep’ on my fitness app. Anyway I’ll keep monitoring it.

PULL 2

Lat pull down – 1 sets of 10-12 reps stay on the same weight and do another set 
Dual DB row – 2 sets of 8-10 reps
Assisted chin – 2 sets of 10-12
Mid back row machine – 2 sets of 10-12
Rev pec dec – 3 sets of 10-12 
Single arm cable curl – 1 quad drop – 12 on the first
Seated calves – 3 sets of 8-10 reps – 1 min rest between sets, last set straight into a stretch

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[Clare]

Hi @DrDeanStMart .. Yeah I’m not saying it was easy, but like I said, I’m very independent, so when it was just me I was able to deal with being by myself. When the children came along, however, it was a lot tougher, more so because I knew he was missing out on them growing up. I adapted to dealing with everything by myself, but the hardest part was the contact back then. We didn’t have the luxury of facetime and I’ve been through months before without hearing anything. I don’t feel the children suffered, but once they were at an age where they understood what their Dad did and the news began televising the Afghanistan war a lot more frequently, the questions they were asking did make me wonder how much this was affecting them. They have both done extremely well through school, had no social problems and have grown up into two beautiful, kind and independent young ladies, so I guess we did ok. Children need guidance, support and love and if your little one knows they have that, then I’m sure they’ll be just fine.

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[Clare]

Rest day for me.. We were supposed to be travelling to see my eldest daughter today, but had to rearrange as I didn’t want her to miss out on plans her friends had made, so I’ve spent a lovely time this afternoon with the youngest.

I have one daughter in her last years at school and one in her first year of university. Having a partner in the military has meant me essentially being a single parent for most of the time when they were growing up. I’m a very independent person anyway, but they’ve had to adapt to their Dad being away; as well as spending some primary school years during the week boarding. They couldn’t be more different in personality or interests, but get on so well together and I couldn’t be more proud of their achievements and the independent young girls they’ve both become. We all follow our own passions in life and spend time doing our own things.. and I encourage that, but I also cherish the time we do get together as a family and I’m really looking forward to that this Christmas.

All rest day meals have still been followed with the tasty addition of the Christmas Brussel sprout.. forgot how much I love them!

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[Clare]

There’s nothing wrong with what you’re doing. Hitting your overall calories and getting enough protein will be the main goal. I personally like to utilise carbs more around the training window, so in my pre, intra and post workout meals and switch to more protein/fat in other meals. On my rest days I tend to have less overall calories and reduce carbs in favour of more protein/fat meals with maybe one small carb based meal as I’m not as active and is a way of regaining a little insulin sensitivity. However, the time of day you train, how often you train and how active you are on a daily basis with work etc. may mean you need to find a different way that suits you better and gives you energy when you need it. A more evenly distributed carb intake may work for you. Hope that helps a little!

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[Clare]

Loved today’s Leg session (Outlined below). Strength and energy seems to be on the rise now and motivation is high too, so all good.

LEGS 2

Seated hamstring curl – 2 sets of 8-10
Smith squat – 2 sets of 8-10 
Sissy squat – 1 set of 8-10 (In Smith machine)
Leg extension – 1 set of 8-10 reps
Single leg lying ham curl – 2 sets of 8-10 (Did Dual leg as the lying curl in this gym is a bit awkward!)
Abductor machine – 1 quad drop, 15 on the first
Adductor –1 quad drop, 15 on the first (Did a Rest/Pause set of Frog Press on the leg press machine as no Adductor machine available)
Standing calf raise – 3 sets of 10-12 reps, 1 min rest in between, last set into a stretch (3 sets of 15,15,20)

Post workout meal:
200g Chicken breast (uncooked weight), 40g Jasmine rice (uncooked weight), 80g Cheerios, 3 rice cakes, 30g jam 🙂
1 x 375mg Ashwagandha KSM-66

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[Clare]

@ryanhurst ..Hilly has suggested a good alternative. I also sometimes do what I call a frog press on the Leg press machine when there is no adductor machine available (Feet low, heels together and toes pointing as far as you can out, then press deep) or you could use a cable cuff attachment on your ankles and kick across your body with a low cable.

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[Clare]

Check in day today. My weight was 53.6kg this morning, so up around 1kg since last Friday. Jordan is happy with the increase, but we’ll be monitoring to ensure I don’t gain too fast from here on. We’ve discussed potential plans for next year and we’re toying with the idea of aiming for a slightly earlier show than my usual end of year, so this would mean not pushing up my weight as much as I did in my last off season. I just want to feel confident that I’ll be able to make some improvements in the time we have and make sure my body is completely recovered before I throw another prep at it! Having said that, If we keep condition in check and I don’t pile on too much chunk, then I won’t need my prep to be as long this time around.

Rest Day for me today.. a mixture of work, online Christmas panic shopping and the usual house and motherly stuff!
There’s no change to my diet at the moment, so you can find what I’m currently eating, along with all my health supps back through my log. Feel free to ask questions you may have.

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[Clare]

I think you also made a thread stating that you aren’t feeling a pump or anything from your pre workouts any more. How is your training going? Strength, motivation, energy levels, mood? and when was the last time you took a deload or a break?

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[Clare]

Morning! Busy day for me today which meant getting in an earlier workout (Posted below). Not ideal as I felt quite tired this morning, but one thing I hate is rushing my workouts, so doing it earlier was the best option to allow me to focus. My strength felt surprisingly good too and I still seem to be improving workout to workout at the moment which is cool.

I can see my condition gradually fading now and the scale numbers are on the rise, so focus is now on training and ensuring the physique I bring to the stage next year is improved and less on the mirror!

PUSH 2

Shoulder press machine – 2 sets for 8-10 reps
High Inc Smith press – 2 sets of 8-10
Dips – 1 set of 8-10 (Weighted)
Cable x over – 1 sets of 15 (Busy, so opted for incline Dumbbell flyes)
Side raise machine – 3 sets of 15 reps
Tricep bar pushdown – 3 sets of 12  
Single arm seated DB curl  – 2 sets of 8-10  reps
Dual machine curl – 1 set of 15 (Used a Cable instead)
Abs – 4 sets of any exercise, 1 min rest in between, all sets aim for 15 reps (Hanging leg Raises)

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[Clare]

Pull this morning.. Strength felt really good. I feel like I’m beginning to settle into this off season well now.

PULL 1

Wide Lat pull down – 1 sets of 10-12 reps stay on the same weight and do another set 
T bar row – 2 sets of 8-10 reps
Assisted chin – 2 sets of 10-12
Seated cable row (narrow attachment) – 2 sets of 10-12
High cable for rear Delts (Cuffs) – 3 sets of 10-12 
Seated Single arm DB curl – 1 quad drop – 12 on the first
Standing calves – 3 sets of 8-10 reps – 1 min rest between sets, last set straight into a stretch

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[Clare]

Sure @FE .. I’ve outlined what Supps I use below:

Supplement Needs Liposomal Glutathione – 1 teaspoon am
Supplement Needs Liposomal Curcumin with Resveratrol – 1 teaspoon am
Omega 3 – 1000mg am and pm
Vitamin D3 – 5000iu am
ATP Multi Food Vit and Mineral – 1 serving am
Ashwaganda KSM-66 – 375mg post workout and pm
Project AD Greens Powder – 1 serving with meal one
Lovehemp CBD oil 4 drops of 20% – pm
Supplement Needs Sleep Stack – pre bed

Intra workout:
5g Creatine Monohydrate
30g Peptopro
40g Cyclic Dextrin (Amount may change according to diet)
6g citrulline malate
3g Beta Alanine
2g Electrolytes
3g Taurine

Whey Isolate with some meals

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