Sara
Forum Replies Created
-
Another day done and dusted!! Pull went well this morning so cannot complain! Felt pumped for the majority of the day to be honest, which is always good! aha! Then a steady afternoon of work and a couple of new starters tonight that are set and sorted – the team is growing quickly which is so awesome to see! Legs in the morning with my partner which I’m very much looking forward to!
-
Agree here with Kuba – First couple of movements I would recommend doing a good amount of warming up , but once warm you shouldn’t need to warm up for every exercise after. I personally do 2-3 sets of warm ups in the first couple movements of my session, then do 1 feeder set prior to other movements to get to my working weight.
-
Really good upper session this morning completed! Things are starting to move again which is good – pressing was very solid today which I’m very happy about! Massage this afternoon, then a busy day of training, working and checking in with Tom in the morning! Food prep as usual this afternoon , making sure everything is good to go for tomorrow!
-
Speaking from a females point of view on mast and primo – I get on muchhhhh better with primo then mast due to certain side effects, but equally as a female I wouldn’t be using nearly as much as a male would so amount of oil injected isn’t a concern (nor does it cost as much as it might do for a guy!) but I do also agree with what hilly has said here, and also Haider – I’ve found primo to be far better at muscle building then mast.
-
Rest day today, so nothing crazy really going on!
Did a few hours in the warehouse today then some check ins this afternoon. Pretty chilled day all round! Upper early tomorrow morning then some work and a massage in the afternoon, brilliant!
-
I can’t say I’ve ever heard of DHT? Unless you’re talking about a DHT derivative like primo ?
-
Much muchhh better session today ! Trained with my partner and she usually gives me a kick up the ass, and that alone made everything just that little bit better. All movements progressed today and all felt bloody brilliant so really cannot complain. Checked in with Tom today and we’ve made some changes going forward – increase in lipoltics , drop in food and addition of some low dose primo. See below for updated food etc
TD DIET
KCAL 2705
225 pro
350 cho
45 fat
NTD
KCAL 2405
225 pro
275 cho
45 fat
STEP COUNT
12k per day
No cardio
PED
20mg primo 2 x per week
1mg Femtest 3 x per week
1iu am 1iu pm GH
25mcg T3 per day
150mcg T4 per day
Clen 40mcg daily
Weight was 77kg this morning (around 169.7lbs) and I’m feeling good! Next check in is on Friday so we shall see how things move between now and then.
Rest day tomorrow with work at the warehouse so a pretty steady day indeed!
-
Very person dependant and circumstances (like Kam said) but during a bulking phase I have one a week , same with my clients and when dieting or prepping no cheat meals until a refeed is given and even then its just higher foods that I’m eating/same with clients . I haven’t done a five guys during prep in years.
-
Just go for areas a little leaner and you should be fine! 🙂
-
Happy Monday team! Hope everyone has had a good day today!
Push on the cards for me today, was a little slow today and not much progression with lifts, if anything a little regression so everything has been fed back to coach and most likely changes to be made tomorrow. I will post any changes on here as per usual!
Despite no real movements activation and general feel of the movements was bang on (I’m cramping like a bitch this evening so might need another serving of TBJP Hydration!) so not toooo bad of a session but hoping to see some progression in posterior tomorrow.
-
Legs done and dusted today with client Amy! Was really good to have a catch up with her and see how she’s getting on . She’s 16 weeks out from her first ever show and she’s bang on where she needs to be , so super happy coach right here! Rest day tomorrow , so just going to catch up on some sleep and see some friends!
-
Hi Tobi! So patella tendinitis can stem from a few various things. First of all, I would always recommend looking into form and how you’re actually lifting the weight – Are you bouncing out of the bottom? Whats tempo like? Can you control the weight properly? If even one of these things is slightly out of whack distribution of weight can be off, causing other areas of the leg to take over .
A lot of tendinitis issues come from a sudden increase in stimulus (one you’re not used too) or incorrect firing patterns, the tendon in question suddenly takes the the majority of the force which causes damage. First things first, I would always recommend going to see a physio/sports therapist. Get someone to assess you one to one , as this can expose any issues with the kinetic chain that could possibly be causing the incorrect distribution of weight (even poor ankle mobility may be the cause of this) they can then give you the correct rehabilitation program to get you back pain free.
Something to get started on would be to release off your quadriceps – the quadriceps connect to the knee cap via the quadriceps tendon, the knee cap is then connected to the shin via the patella tendon, when the quads get tight , it pulls on the patella , resulting in the patella tendon being put on a stretch, which predisposes you to injury. Think of it like a train, one carriage connects to the other and when one moves forward they all have too, so in this case, when one is pulled to a stretch, they all follow this pattern. I would really focus on getting those quadriceps and hips released off and see if that helps. It also wouldn’t hurt to do some ankle mobility work as well!
I hope this helps a little! As mentioned I would definitely get yourself in to a physio to have an assessment .
-
As other athletes have said – I would drop the weight and reassess form. It may also be a lack of mobility through the hip region, so it might be worth going to see a massage therapist/physio to get things loosened off.
-
Afternoon everyone! Hope you’ve all had a good day! Pull this morning , steady session was had! Everything felt bang on today with some good activation all over, so cannot complain! Spent the morning in the warehouse and then home to walk the pup and sort out a new bits of life admin!
Got legs tomorrow with a client which is going to be ace! Then a chilled weekend indeed!
Looking forward to it!
-
I’ve always struggled with my left catching up with my right – but after a considerable amount of rehab and activation work (with sports massage thrown in weekly) I’ve managed to bring it up to match. As the above athletes mentioned , I would deffo get in to see a physio, to see if anything is causing this imbalance (tightness alone can do this) that would be a good place to start.