Clare
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Legs this morning at the camp gym. A solid bodybuilding style session, which felt really good. I’ll never not love a good leg day!
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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I would hold weight at the end of a push up phase for a few weeks. Allow your body to adapt to the new weight and solidify the new muscle tissue.
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I went to train an upper session with my old training partner today. Tuesday’s seem to line up well with both of us to train upper moving forward, so we may be able to make this a regular thing. It was a really good session and we bounce off each other well. I’ll follow his plan as I’m not too bothered about the set up, but will adapt certain exercises to suit me if I need to.
Incline chest press machine x2
Cable flyes x3
Db lateral raises x3
Lat pull down x3
Back row machine x2
Tricep kickback machine s/s Cable Bicep curl x3Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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If you wake up feeling good, energised and are progressing in the gym, then I wouldn’t worry personally.
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Eval or Youth Revisited.
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Today was kicked off with a run and a Yoga session, which sets me up nicely for the week ahead.
The house is cleaned and I’ve got some work bits done. I’ll get out for a walk soon, and then get some course work done this evening.
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I’m inclined to agree with Hilly here. You’ve been dieting for so long that your body has likely adapted to your current plan. I would either increase your output (Depending on what that is right now), or take your step off the pedal and run a diet break for a couple of weeks before going again.
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I got a slightly earlier leg session in today, which went really well. Energy levels and strength feel good atm. I then went to meet my Mum and step Dad for some lunch with my husband and daughter at a local Turkish restaurant. The food was incredible! I’ve never been to a Turkish restaurant before, but will definitely be going again.
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Do what ever works for you best in terms of performance and recovery, and whatever fits around your life.
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Use a new one each time to prevent potential infection and false readings.
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I kick started the day with a lovely 10km run this morning in my fastest time yet, which I wasn’t expecting, but I’ll take!
The rest of the day I’ve spent with my husband. We went out for a nice walk and coffee and back home now to chill. I have a little bit of work to do, then I’ll cook us a meal to have together later.
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Limit screen time leading up to bed time.
Cut caffeine off at midday.
Don’t do anything stimulating a couple of hours pre bed, focus on relaxation and dim lights.
Sleep in a cold room with black out blinds.
Use and eye mask and ear plugs.
Write down anything that’s on your mind or that you need to do the next day.
I’ve recently bought a weighted blanket, which has definitely improved the quality of my sleep.
Limit fluids and make sure you time your last meal, so that you don’t go to bed hungry or too full.
Have some carbs, fats and protein in your pre bed meal. Oats are very calming.
Take Unwind immediately post training and take Dream Sleep 30-60 mins prior to going to bed.
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I’d personally re-set your loading. Drop the weight and build back up again without a belt, working on your stability. This will benefit your whole body strength.
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Today was my second reformer Pilates class, which was brilliant. It was an advanced session, and surprising how much strength is needed for the exercises. I don’t think I’ve ever used my core this much before! This will definitely stay in as a staple to my routine, and compliments everything else I’m doing nicely.
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Generally if your scale weight hasn’t increased after a week or so. However, when you’re deep into an offseason I would take training performance and body composition more into account. If you’re still progressing, then you don’t always need to add more food if the scale holds.
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