Clare
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Today is a rest day from training. I did a short run first thing, then got a bit of work done, before picking my sister up and going to do a walk along the Jurassic coast; towards Lulworth Cove. We then stopped for a nice lunch before I dropped her back at my Mum’s.
Back in the gym tomorrow, which I’m excited for!
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The fact that you’re questioning it suggests that deep down you know that you need a rest, so take the week off and recharge your body and mind. It won’t do you any harm and will actually help you to continue to progress when you return.
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I’ve had a lovely day with my little sis today. I don’t get to see her that often as she lives in Tenerife with her family, so it’s been lovely catching up, laughing and reminiscing. We ended up going out for a lovely meal with my Mum and Step Dad, then went for a nice long walk. Back home now in the warm and ready for a film evening.
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Another thing you could try is shock wave therapy, which has quite good outcomes for tendonitis. That and exercises prescribed by a physio focussing on strengthening the tendon
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If this works for you in terms of digestion and performance, then no problem at all. Spread your carbs across the day where they suit you best.
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Today is a rest day. I did a longer run first thing, then have spent the morning with my husband and popped out for a coffee. My sister, who lives in Tenerife with her family, has come over to stay with my Mum for a week, so I’m going to get to see her tomorrow, which I’m really excited for, so I’ve just been getting the house ready for that, and getting some nice food in.
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It depends on the severity of the injury and what grade of a tear it is. A mild strain would just require rest, elevation and controlling the inflammation, and the recovery time wouldn’t be too long, whereas a complete tear can be more serious and can take weeks/months to recover from if surgery is needed. Bruising and swelling is usually an indication of a more severe tear, so if that’s the case, I would go and get it checked out. Otherwise, listen to your body, rest initially and then feel out what you can and can’t do and when. Healing peptides might be useful too, as well as doubling up on Cure-Coming.
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I really enjoyed today’s leg session. Intensity is back up again now, after being careful following some time off. Strength has come back nicely too.
My bodyweight has remained the same since before going away, despite some off plan meals and relaxed eating. I’m back on my structured plan again now too, but will continue eating instinctively and listening to my body if I feel I need more or less.
Seated ham curl x2
Belt squat x2
Leg press x2
Glute drive x2
Leg ext x2
Hanging leg raises x3Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Required volume would depend on a number of factors. Your split, exercise selection, training experience, training intensity, recovery capabilities, frequency of training, progress rate, what phase you’re in (cutting/gaining)… There isn’t a set calculation. If you watch the education videos on here, you will get more of an understanding of how to set up a training plan.
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Today is a rest day from training. I did a 10km run after my first meal this morning, then have just been getting some work done and running a few errands. My husband’s been away with work since we got back from our holiday and is getting back home tonight, so looking forward to seeing him again.
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If your scale weight is beginning to drop, yes I would increase your food by 200-300 calories
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Today was a training day. Usually I’ll do an upper body bodybuilding-style workout on this day, but I fancied doing a circuit style session this morning. When my energy levels are up, I’ll sometimes throw in a session like this to get my heart rate up and get a sweat on.
500m run
Ball slams x10
Burpees x10
200m Row
Wall balls x10
Farmers walks x1 length
Sled push x1 length
Rest 3 mins
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I wouldn’t say it’s a good idea, no. Doing cardio immediately after eating could cause cramping and digestive problems due to blood being drawn away from the stomach and into the muscles, leaving less blood available to digest the food. You may find your performance is affected too, as your body is using energy to try and digest the food.
A short, gentle walk after eating can help with digestion, but anything more intense or for a long duration would be counterproductive.
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The only way you’ll know if you’ll drop fat on this plan is to do it and see what happens. If you begin to drop fat steadily, then great, but there will come an point where things stall and you’ll need to increase the deficit again. Continually increasing steps will get to a point where time or recovery may become an issue, so dropping food will be necessary. Saving time by introducing some form of cardio will also increase the calorie burn for less time.
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Back in the gym again for a Leg session. I was able to build the intensity up today, now that I’ve done one rotation of training, and recovery is in a better place after some time off.
A good session. I’ve re-set my loads and switched up some rep ranges, and will build back up again from here.
Lying ham curl x2
Smith squat x2
Leg press x2
Glute drive x3
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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