Clare
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It’s important to distinguish between a little soreness and pain. I wouldn’t ignore pain.
You may be rounding your back excessively and putting pressure on your lower spine. This could be due to poor ankle mobility or foot positioning. You may be using loads that you’re not ready to use yet and not controlling the reps accurately. You may need to look at the machine set up and make sure you are locking yourself in properly when performing the exercise.
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Legs today! I kicked the day off with a short run, then trained after my first meal and had another really good session.
My eldest daughter landed in the UK yesterday from her travels in New Zealand. She and her boyfriend have spent a year travelling, exploring and working out there, and they are back for a month before returning for some more adventures. She’s visiting friends in Brighton first and then coming to us on Sunday and I’m super excited to see her!
I’m expecting my training schedule to be a bit hit and miss and disrupted whilst she’s here, so I’ll go with the flow and do what I can, when I can around other plans.
Lying ham curl x2
Adductor x2
Leg press x4
Leg extension x2
Abductor x2Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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It’s probably just a muscle strain caused by tightness. Rest, gentle stretching and some heat therapy will help. I would also go and get some soft tissue work done to keep on top of your mobility and release some muscle tension.
And is there any chance that a massage gun would make it better or is it just making it worse?[/quote]
If it’s not helping, then stop. Only you know if it feels better or worse after using it. I would personally just rest it and do some gentle stretching, then reassess your form and get some soft tissue work done.
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It’s probably just a muscle strain caused by tightness. Rest, gentle stretching and some heat therapy will help. I would also go and get some soft tissue work done to keep on top of your mobility and release some muscle tension.
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I had a really good session today. Upper based, with a cardio element at the end. Energy and recovery feels good right now, so I’m listening to my body, pushing when I can and pulling back when I need to. Same with my diet. I’m happy with my scale weight and look right now, so maintaining. I eat more when I feel I need it or if I have a consistent scale weight drop, otherwise sticking to a base plan.
Close grip Lat pulldown x2
Back row x2
High incline smith press x3
RDLs x2
Triceps press down/s/s bicep curls x3
Sled push – 2 lengths x 3
Ab roll outs x3Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Just be straight with them. You don’t need to be rude, just say that you need to get on and focus, so haven’t got time to chat. Keeping your headphones on and avoiding eye contact usually helps give off the ‘leave me alone’ signal.
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Sounds like you may have some weakness or imbalance somewhere, which is causing this recurrent injury. For example, a weakness in the glutes/adductors, tight hip flexors/hamstrings or knee instability could all be potential reasons.
Soft tissue treatment, mobility work and strengthening exercises will all help to prevent recurring strains, as well as being patient with increasing the load on direct adductor work.
You can either work alongside a physio or research rehab exercises and stretches on you tube.
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If you enjoy the steps and cardio and feel the benefits, without any disruption to your training, then keep some in. I would, however, stick to the 30 mins cardio and consider dropping some of your step count. Just so that you have somewhere to go when you next come to cut.
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There’s nothing wrong with using neoprene sleeves to help protect and support your joints, particularly as you get stronger.
tbjp sell them on the site..
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Today has been a rest and re-set kinda day. I got up and went for a lovely run first thing, got the house in order and got some work done, then this afternoon I have been for a relaxing reflexology and balancing session. I feel extremely zen right now!
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Just keep them in as a consistent, then you won’t need to track them.
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Today was a training day. Usually legs, but I set up a circuit at the camp gym, as my energy felt good today, and I wanted to incorporate some cardio into the session.
Very much reacting and listening to my body, but making sure I still have elements of low intensity cardio, high intensity cardio and resistance training, alongside walking and mindful activities as and when.
Kettlebell squats x10
Sled push x1 length
Farmers walk x1 length
Ball slams x10
Sled pull x1 length
Row 300mInstagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Do it which ever way you prefer and feel will impact your life the least. If getting up early to do cardio means sacrificing sleep and potentially affecting your wellbeing and training performance later, then do it post workout instead and do some fasted steps.
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Have a look on the tbjp Nutrition page for the ‘Top 5’ supplements..
Creatine, Oh Mega Pharma Pro, Cure-Coming, Magnesium and D3&K2. I would have these as your staples.
In terms of dosing..
10g Creatine.. either split x2 or in one.
3 caps OH-MEGA Pharma PRO am and 3 caps pm.
I cap Cure-Coming am and 1 cap pm.
Magnesium.. aim for a total elemental of 10mg per kg.
D3&K2.. 1 cap during summer months or if you live in a sunny climate, 2 caps during winter months. (Blood work will determine whether you need more or less).
Any other supps on top of these would depend on your individual needs. Such as joint support, sleep support, organ protection, vitamin shortfalls etc.
If you don’t get many micronutrients in your diet, I would look to adding Veggie Might and/or The One multi vit and min.
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Today’s a rest day from training, but I did a nice, long refreshing run in the rain this morning after my first meal, which I loved! I then got a bit of work and housework done, before going to look around a couple of houses with my husband. We’re not necessarily actively wanting to move imminently, but if the right property comes up, then it’s a possibility in the not so distant future.
We’re going out for a meal with friends this evening, so I’m just checking in on my log now and going through the forums as I won’t get chance later.
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tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount