Clare
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No gym today. I did a nice 10km run this morning, then I went to meet a friend a little later for a walk and coffee. I’ve just been catching up on a bit of work this afternoon and will settle down to watch the incredible Corinne in her first cage fight this evening.
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You don’t ‘need’ to go over 15 reps, particularly if you train hard, with good execution. I would aim to cover rep ranges 6-8/8-10 and 10-12/12-15.
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Today was a run a Pilates morning. I did a 6km fasted run first thing, then onto Reformer Pilates after my first meal. Another really enjoyable session. I like the fact that some of the moves/exercises are really tricky, which gives me something to aim to get better at each week. Looking back, I’ve made some pretty cool improvements since I first started.
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You’ve said yourself that every time you cut out the zero calorie drinks and sweeteners the issue improves, so it seems like you’ve solved the problem. Herbal teas such as ginger, senna or peppermint would be a good replacement. Adding Psyllium to your morning meal, walking after meals and using a foot stool when you go to the toilet may also help.
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A rest day from the gym today. My car had to go in for a service, so I dropped that off and did a 10km run this morning, which was lovely in the sunshine. I’ve just been getting on with some work this afternoon, and will get out for my evening walk later.
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Alpha GPC is definitely a good ingredient to include in a pre workout formula for focus. AlphaSize is the patented form of Alpha GPC, which is a high quality choline source that helps your brain make more acetylcholine (the neurotransmitter for focus, learning and mind muscle connection). We use 800mg Aplhasize in the tbJP DIAL-IN, which is a powerful nootropic supplement.
You don’t necessarily need to cycle it, but I would only use a nootropic supplement on days that it’s really necessary.Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Legs again today and another good one. I also did a short, fasted run to start the day. I have some work to get through now, before I get out for a walk with a friend later.
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! |
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It could be caused by a genetic disposition or a lifestyle factor due to excess fat tissue, but the most important thing is that you’re getting it looked at, so hopefully you can get the appropriate treatment. Long term I would make sure to keep bodyfat levels down and make sure a healthy diet and exercise are a priority
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I had a really good upper session this morning. Strength felt notably improved too (not that this is necessarily a goal of mine anymore). I stopped training upper for a while after I decided to stop competing due to wanting to lose some size, so it’s more a case of maintaining now for bone/muscle health long term.
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! |
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They’re within range, so you don’t necessarily need to take anything exogenous, however, the readings are at the lower end, so if you are experiencing these negative symptoms you may want to try and get these numbers in the upper end.
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A busy day so far of work, admin jobs and sorting the house. I started the day with a 7km run too. I have a bit of course work to get into now, before going to meet a friend for a walk later.
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I have never supplemented potassium. 5-6g pink Himalayan salt or sea salt is usually a good amount for most, but it will be a case experimenting to see how you feel. Too much salt can cause excess thirst, bloating or higher blood pressure, while too little can cause fatigue, dizziness, muscle cramps, headaches or strong salt cravings. Getting a blood test can show your potassium and sodium levels more accurately.
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Legs today, with some sled pushes thrown in. Energy levels felt good, so I wanted to get the heart rate up and do something challenging at the end.
Lying ham curl x2
Smith squat x2
Leg press x2
RDLs x2
Leg ext x2
Sled Push 4 x 2 lengths
Hanging leg raises x3Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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I would schedule in an off plan meal once a week. Keep everything else the same for now and see how your body responds. If the fat loss rate isn’t where you want it to be, then adjust the calories in your structured diet or increase your output. There may come a point towards the end of the diet where you might need to drop the off plan meals, but for you right now and at your age, I don’t think there’s a need to push to extremes. Enjoy your training and social life.
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A rest day from the gym today. I did a 10km run this morning after my first meal. Weather conditions were perfect, so I managed to keep up a good pace.
I then got the house sorted and got some work done, before going out for a lovely walk with my husband in our local country park. Back home now to chill.
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