[Clare]

Leg Day today at a different local gym this morning. I use certain gyms for certain workouts on my rotation depending on the equipment I need; and obviously stay consistent with it so that I can gauge progress accurately.
After a late, busy day of work yesterday my sleep wasn’t as long as I’d like, so felt quite tired this morning, but nevertheless got a decent session in. I’m able to rest for a bit this afternoon doing computer and coursework (I’m currently studying Phil Learney’s ACA Course) and then I’m back in work later this evening for another shift.

LEGS 3

DB lying hamstring curl – 2 sets of 8-10
Hack 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]

I personally don’t see an issue with this if the food your eating is hitting your target macros for the day. Digestion would be my only concern, but if you have no problems there, I would prefer to do it this way and have some time after for digestion before lying down in bed.

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[Clare]

Hmm, so weight is down to 52.6kg again this morning. I’m still looking very lean too, so it’s looking like I might need a food increase again. My calories are always lower on a rest day, so the day after it’s not unusual for me to drop a little, but I’ll see where I’m at after today and speak to Jordan if my weight isn’t moving.

Today is a Leg Day. I’ll post my workout later on today.

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[Clare]

No one can answer this without knowing a lot more about you and your history. If you are completely new to this and have limited knowledge, my advice would be to find a coach you trust and respect who can advise and guide you properly. This doesn’t mean you will always have to work with a coach, but it will take out a lot of the initial guess work and put you on the right track.

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[Clare]

Rest Day today, which tends to be a busier day workwise as I’m able to fit more clients in. I also do a couple of evening shifts a week at the gym where I work and one of those is tonight, so a pretty packed day. I’ll be able to pop back home this afternoon to catch up on some other stuff, get some shopping in, housework, prepare a meal for the fam, drop one of my girls off at her after school job and hopefully sit down for more than 5 mins before going back to work!
As I’m doing no structured cardio at the moment and trying to keep steps to a minimum, when I have busy days like this, I make a conscious effort to sit down between jobs and make sure the day after or before that my steps are reduced. I’ll also cut out my morning walk. In an ideal world, we’d be eating, resting, napping and living by the clock, but in reality we have to optimise each day the best we can.

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[Clare]

There’s nothing wrong with the way you’re feeling. You’ve obviously been hurt and it will take time to get over it. You will though. You need to stay busy, don’t shut yourself away feeling sorry for yourself. Assuming you train.. keep the gym in your life, see friends and family. Remember you’re not the only one who has been through a situation like this and certainly won’t be the last. Time will heal and your appetite will come back.

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[Clare]

Bodyweight was up to 53.0kg this morning, so moving in the right direction now. It’s very important, particularly as a female to get out of being stage lean as soon as we can once our competition season is over. Our hormonal systems are a lot more intricate than the male’s and we tend to lose our menstrual cycles the more stress we put upon our body’s and the leaner we get, which isn’t a healthy state to stay in for a prolonged amount of time.. So we need to let our body’s rest and recover properly and add a little chub before we put ourselves through it again! and don’t allow the pressure of social media make you think you need to look a certain way year round.

Today’s workout was Push. Really enjoyed this session. Gym was quiet, headphones on and happy with the connection and strength today.

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
Low incline DB fly – 1 sets of 15
Lying cuff side raises – 3 sets of 15 reps
Dual rope Tricep pushdown – 3 sets of 12  
Single arm seated DB preacher curl – 2 sets of 8-10  reps
Dual Zbar curl – 1 set of 15
Abs – 4 sets of any exercise, 1 min rest in between, all sets aim for 15 reps

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[Clare]

You looked BEAUTIFUL up there Corinne.. Best look to date too. You’ve done yourself proud. Well done x

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[Clare]

Bodyweight was up a touch this morning at 52.8kg after my Chilli con Carni and Ginger Muffin fest yesterday. Still woke up hungry!

Today was Pull which I’ve outlined below. Strength felt ok. I’m really making more of a conscious effort on exercises like Machine Rows, Lat pull downs and Chest supported free weight work to keep my form tight and not to allow any momentum to move the weight. I’ve reduced load on some as a result, but I can tell already that it’s making a difference to the feel of the exercise. Back is an area I want to improve, so I can’t be wasting any sessions. All numbers are logged as usual and I’ll obviously aim to build up from here.

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]

@samking104 .. If I make a Chilli, yes it will be from scratch, but if I’m being lazy, the Charlie Bingham Chilli from Waitrose is Amazing!! (I Cook different rice to have with it though).
I can’t do any fish AT ALL.. not even in prep. I’ve tried, but it won’t go down, so it’s Chicken, Turkey, Minced Beef, Eggs and Whey for me!
I’m not a cake fan either.. more of a Flapjack person.. and Obviously Cheesecake!

_________________________________________

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[Clare]

Sam.. I’m more headphones on and listen to podcasts when I’m doing stuff around the house.. mainly because I’m up hours before anyone else!

And no it’s ME that’s far too cool for my daughter and her friends obvs 😉

Chilli – Has to be spicy, saucy, stodgy, not runny and served with fluffy white rice.. no sides or dips (And lots of it!.. no measly portions here)

I’ve never been a burger and chips fan or pasta to be honest. I do like a bread board with balsamic vinegar and olive oil dips though.. without all the other bits. I’m actually quite fussy and particular with my food. I cannot stand any form of fish or seafood.. my worse nightmare would be Sushi!

Cheesecake, however.. Now you’re talking my language! A good chunky base and smooth vanilla filling.

Corinne’s Tiffin cake is something to behold if you ever have the pleasure of tasting one! She kindly made me a White Chocolate and Raspberry Tiffin after my Coventry show in October.. Oh MY!

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[Clare]

Ooh yeah, bit of internet shopping is good to pass the time!

I bet you still feel like you’re caught up in a bit of a whirl wind as it’s all happened so fast! Truth is you’re finally getting the recognition you deserve.
Just be you and Enjoy it!

ALL THE BEST 🙂

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[Clare]

Successful Rest day of doing not a lot.. well if you don’t count dusting, hoovering, cleaning bathrooms, changing beds, cooking and general pottering, but that’s just every day stuff to me. It’s my youngest daughter’s birthday today as I mentioned earlier, so got all this done before she even got up (Life of a teenager!). The rest of the day has been present opening, Ginger cake eating and chilling together and I’ve just dropped her off to have a meal with her friends.. so I’ll be having my off plan meal at home (Which I’m secretly happy about, because it means I get to have my Fave Chilli Con Carni!). I’ll be back on the plan again tomorrow and will be fully fuelled for a Pull workout.

What are everyone’s go to off plan meals? I don’t tend to crave much as I genuinely love the foods I eat on my plan, but Chilli con Carni, Thai Green Chicken Curry or Vanilla Cheesecake seem to always be my first choices 🙂

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[Clare]

Sounds like you and Jordan have everything under control Corinne. Hope you’re managing to chill.. I know you’re like me when it comes to doing nothing (Find it very difficult, ha!). What do you do to help pass the time and stop getting agitated when you have to rest?

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[Clare]

Hi Veela, I follow a diet plan, so don’t tend add up the calories, but as a rough guess I was probably between 1200-1400 on rest days and between 1800-2000 on training days, slightly lower closer to show day, with occasional higher calorie refeeds. We managed to keep calories slightly higher this time around, which I put down to having a decent off season, pushing body weight up and getting food as high as we could before we began the prep. Right now my calories at a guesstimate are around 2200 on rest days and pushing over 3000 on Training days. My bodyweight, pictures and condition will obviously dictate any adjustments that need to be made. My body seems to be soaking up the calories right now, but I know this is usually the case immediately post comp for me before it begins to settle and start gaining again. Hope that helps! Sorry for being vague.

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