[Clare Barks]

I would initially rest your legs and just do a week or so with just your upper sessions. From then on, once some inflammation has subsided, avoid any movements that cause you severe pain. If you can do lighter, higher rep sets on your quads with no pain, then do that to keep the stimulation and blood flowing, until you’re able to increase the intensity.

In the time you have off, I would book in with a therapist and get some soft tissue treatment.

I would also wear neoprene knee sleeves for all of your quad movements to keep the knee joint supported and warm.

Use the Joint stack, which contains Join-In, Cure Coming and Osteo Pro, alongside Omega Pharma pro to help with the protection and health of your joints, as well as controlling inflammation.

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[Clare Barks]

I’d stick with the 2.

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[Clare Barks]

I would stick to your plan up until your holiday and continue with the cut.

Once you’re on holiday, you can be more flexible, but there’s no need to completely binge and ruin all your hard work. Enjoy yourself obviously, but just be sensible.

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[Clare Barks]

I was back at Primitive gym today for a Leg session. Another good one. I seem to be having a decent run right now, which is great!

This afternoon I’m busy with clients, so I’ll have to get my walk in later on this evening.

Lying Hamstring curl x 2
Adductor x 1
Pendulum squat x2
Banded Hip Press x3
Leg ext x 2
Abductor x2

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[Clare Barks]

You need to have a planned routine and be very structured and disciplined. Your studies are obviously your main priority, so work out what free time you have around that and plan in your training and meal prep accordingly.

Having said that, you also need to be willing to have flexibility when appropriate. There may be days where something will throw you off your routine, so having the ability to adapt is also important and rationalising what is more important on that particular day.

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[Clare Barks]

Would you recommend taking anything extra if training late at night to help body get in more relaxed state for bed

You can take UNWIND immediately post workout to help with recovery and calming the body back down into a relaxed state.

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[Clare Barks]

I would add in a ham curl and a lat pull down.

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[Clare Barks]

Upper today and another solid session. I’m really liking the new shoulder press, so will keep that in for the time being.

Close grip Lat Pull down x2
Machine row x 2
Reverse Hyper x2
Machine RDL x2
Shoulder press x 2
Dips x2
Tricep ext/DB Bicep curls x 3

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[Clare Barks]

I’d just continue with your usual split and just take an extra day off on the Sunday personally if it’s just a one off or do U/L/rest/U/rest/L/rest

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[Clare Barks]

All year round. No need to take a break.

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[Clare Barks]

It’s completely down to preference. Obviously you don’t want a stimulant too late in the day, but aside from that just choose which ever one you like. I sometimes use the Pumpage for an Upper session and save the stims for Legs.. and sometimes use both together.

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[Clare Barks]

I second this. My quality of sleep has improved massively since using Dream Sleep pre bed.

would you still use this if only guarenteed 5-6 hours of sleep a night due to work ?[/quote]

Yes. Take it 30 mins-1 hr pre bed.

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[Clare Barks]

I second this. My quality of sleep has improved massively since using Dream Sleep pre bed.

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[Clare Barks]

There’s so much information on here, from the education videos, previous threads on U/L with examples, as well as our Athlete Logs.

Have a go at writing your own plan, with the equipment you have available, then we’ll be happy to take a look through it for you.

We want to educate, not just spoon feed. This way you’ll be able to learn as you go, think for yourself, understand feedback and be able to react.

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[Clare Barks]

A nice, productive start to the week. Catching up with clients, writing plans, doing a couple of one to one sessions and getting the house sorted. I also did my run first thing, got a walk in and prepared some food for the week ahead.

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