Clare
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Another good Leg session this morning. Really enjoying the combination of my training right now, and my strength and energy levels are in a good place 🙂
Lying ham curl x2
Smith squat x2
Leg press x3
RDLs x2
Leg ext x2
Hanging leg raises x3Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Electrolyte balance matters, but for the average healthy person it isn’t something you need to overly worry about as the body is good at regulating levels on its own. It only becomes important to replace electrolytes when losses are particularly high, such as during long, sweaty training sessions, in hot weather, after vomiting or diarrhoea or if carb intake is very low. Other than that, eating a varied healthy diet and keeping well hydrated should be enough.
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You need to improve your cardio fitness. Like Adam suggests, find time during your days where you can potentially fit in more walks or dedicated cardio. If you can get up a little earlier and get 20-30 mins cardio in first thing on your rest days, that would be a great start.
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No gym today, just a 10km run this morning, then a few jobs around the house. This afternoon my husband and I have been to a couple of house viewings, and now back home to do a bit of work while my husband goes out for a cycle. We’ll have a chilled night in with a film later.
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Do what feels best for you. Most people find 90 mins is adequate, especially if having an intra drink during training. I would say anywhere between 60-120 mins is fine.
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I was back at the reformer Pilates class this morning, after having to miss last week’s. I’m still really enjoying these sessions and continue to notice improvements in my core strength and stability each week. I’m meeting a friend later this afternoon for a long walk, so I’m going to get stuck into some work now.
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Considering your age, providing your body composition is reasonable, then I would be more inclined to advise you to get into a steady gaining phase now and build as much tissue as you can while you’re still young, with optimal hormonal levels, health and metabolism. Take your time and enjoy your training. Focus on progressing your lifts and keep to a small surplus. You’ll be able to get a long gaining phase out of this if you keep bodyfat levels reasonable throughout.
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If the powder isn’t mixed, it will be fine to use.
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Today’s a rest day from the gym. I did a 7km run this morning, then went to get my monthly massage treatment. We did a mixture of chiropractic work, dry needling and massage. I always feel amazing after these sessions! This afternoon I have a bit of work to be getting on with.
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tb-jp.com/collections/nutrition - highest quality supplements on the market.
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It may add a very small percentage to fat loss, but in the grand scheme of things I don’t personally think it’s worth it. Also, some people tolerate it well, whereas others have undesirable side effects, such as jitters, nausea and fatigue.
If you did want to try it, then start the dose low and work your way up to a max dose of 0.2mg per kg bodyweight.
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I started the day with a lovely long facetime chat and catch up with my eldest daughter out in New Zealand this morning.. I can’t wait for our family trip out there later this year! We’ve booked the flights and now preparing the road trip route and accommodation stops.. exciting!
After that, I went and trained Legs and had a really good session.
Seated ham curl x3
Belt squat x2
Leg press x2
Glute drive x2
Leg ext x3
Hanging leg raises x3Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
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Step count is just activity outside of cardio and training… walking, housework, shopping.. just moving, so get them in at any time during the day. If you’re doing structured cardio, I prefer this fasted first thing, unless you train early in the day, in which case, fit it in when it suits you best in terms of recovery and not hindering your training progress.
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As Hilly says, don’t mix oils with peptides. Take that bit of extra time and inject separately.
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Another great Tuesday Upper session. I’m really liking this exercise order set up at the moment and progressing well with it.
Tricep ext x3
Shoulder press machine x2
Incline chest press machine x2
Cable cuff laterals x3
Lat pull down x2
T bar row x2
Cable Bicep curl x3Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
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You have to do what works for you and figure out where you need to prioritise your time to suit your lifestyle. Sounds like you’re managing this well.
Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount