Clare
Forum Replies Created
-
Questions I would ask are: Are you progressing your lifts, are you growing and are you recovering? If the answers are all yes then you’re doing something right.
My initial reaction, however, was that volume looked a little low, particularly in the first rotation, but then more advanced trainers may find this to be enough when intensity is where it needs to be.
More info needed really.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 -
I think it depends on your biomechanics and positioning through the movement. It can be useful to people who have issues with their knees as having the roller behind tends to put less force through them. You can also push back into the foam and brace into position. I haven’t ever personally used one, but as with everything, if it works for you, keep doing it!
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 -
Lovely evening at the TrainedbyJP Christmas party last night. Lots of Pizza, Brownies, fun and laughter and a reminder of just how fortunate I am to be surrounded by such incredible people and to be a part of this Team 🙂
I ended up getting to bed waaaayyyy past my bedtime! Today was Lower Load day though, so it went like..
A cooked hotel breakfast, BIG Coffee, drive home, stop off to get in a pre workout meal, get home, unpack, get the wash on, unravel my body, down a PREpare and get to the gym!I wasn’t expecting much as I felt super tired and was prepared to go a little lighter and increase reps, but once the PREpare kicked in I was good to go and had a really good session.. so a perfect end to an amazing weekend. Early night needed tonight though!
Lying Db hamstring curl – 1 set of 12
Leg ext – 1 set of 12
Belt squat – 1 x 15, 1 x 10
Leg press – 1 x 22
Barbell Glute bridge – 2 sets of 15, 15
Reverse hyper machine – 1 set of 20 reps – hold at peak contraction for 2 secs with a controlled eccentric
Abductor – 1 r/p
Hanging Leg raises for abs – 2 x 15 BW
STRETCH
Calf raise – 3 x 16, 14, 12Instagram @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 -
JP Christmas Party tonight ????, so today will be spent getting out of my joggers, making myself look half decent ????and travelling to meet up with the rest of the gang.
No training or counting macros today, then back to it tomorrow ????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 -
In terms of hypertrophy, I think aiming for around 6-8 reps for your top working set would be a more effective range. You will certainly be able to progress in strength at a lower rep range, but if your goal is to build muscle and not hammer your joints in every session, then 6-8 reps will enable you to lift a substantial amount of weight, keep your target muscle under tension for longer, enable you to push to failure safer and not fry your CNS.
Having said this though, when you are ready to progress in load, you may end up doing these shorter rep ranges to feel the next weight up before being able to get more reps.
For your back off sets, aiming for around 12-15 reps would be my go to range.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 -
As far as I’m aware, caffeine tolerance can be very person dependant. Some are more sensitive to side effects than others. I think the general consensus is dosages up to 400mg a day is considered safe in individuals with no health concerns. If you have had a long period of time over consuming, then it’s definitely possible to build up such a tolerance that you don’t feel any stimulation any more. I would have suggested taking a break, which it seems you’ve tried, so maybe you need a much more prolonged period without. I presume you quit all pre workout drinks, tea, coke etc whilst going cold turkey? as these all contain caffeine too.
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 -
Hey everyone! Check in day today. Bodyweight is now 60.6kg. Var is now out for a break and Jordan wants to hold me at around 59kg whilst doing all I can to maintain strength. Pulling out the var will see an initial drop in bodyweight, so we’ll see where this settles and then make adjustments to diet if and when needs be.
I took a rest day today because of filming yesterday which meant training 3 days in a row, so I’ll be taking today and tomorrow completely off and get back to it on Sunday. It’s the TrainedbyJP Christmas party on Saturday night which I’m really looking forward to, so will end up training later than usual on the Sunday once I’m back home. Rest assured though, I’ll be well and truly fuelled up and ready to go!
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 -
It’s just a case of riding it out and listening to your body. It’s very frustrating having to deal with injuries or forced down time when you have a passion for the gym, but you just need to put things into perspective.. a few weeks taking it easy and coming back strong or going back too early and potentially putting yourself back for several months.
Focus on getting in quality, high protein, nutrient dense foods and stay as active as you can with short outdoor walks. You’ll know when you feel safe enough to brace again and get back to light machine work and from there just build your strength back up gradually.
The peptides Haider has suggested may help. I would also advise supplementing with a full dose of JOIN-IN and CURE-COMING twice a day.Keep your mind active too. Read up on subjects you’re interested in, listen to podcasts. Set yourself tasks.
Even though right now it feels like you’re in a hole and missing out, you’ll look back a few months from now and realise that the time off was no big deal in the grand scheme of things.
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 -
What’s the logic in consuming caffeine post workout?
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 -
Close grip smith machine press and weighted dips would be my top 2.
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 -
Awesome morning filming for the site with @rebecca. I didn’t have my partner in crime @ryanpetford with me today as he’s currently getting fat on a cruise somewhere, so it was refreshing not to get abuse hurled at me throughout 😉 @calum-bushby jumped in though and I took him through one of my upper sessions. I felt good today, strength was decent and I managed to press 80kg on the Lying chest ISO press machine for 7 reps, which I’m chuffed with. We also gave the new Cybex shoulder press a whirl.. Well I wasn’t quite expecting to have my rotator cuffs ripped out, so this was interesting! Very humbling on the amount of weight I was able to load it with too. Not sure if I’ll be using this again!
Session below..
Dual bicep machine curl – 4 sets of 12, 8, 10, 10
Seated side raise on the cables – 3 sets of 14, 11, 15
Cybex shoulder press machine – 3 sets of 8, 8, 9
Lying Chest ISO press machine – 2 sets of 7, 6
Rope pushdown – 2 sets of 15, 11
STRETCH
High row pulldown – 3 sets of 12, 8, 6
Seated cable row – 2 sets of 11, 12
Cable rear delts – 1 set of 15
STRETCH
Hanging Ab raises – 3 sets of 12Instagram @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 -
Glucose disposal agents essentially assist in the removal of glucose from the bloodstream after a high carb meal into the muscles to be stored as glycogen. It’s a bit more sciency than this though! If you read the write up about IN-SURE, you’ll get bit more of an in depth understanding https://www.trainedbyjp-nutrition.com/product/in-sure/
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 -
You’ll need to get to the bottom of what’s causing it first. The most common cause is a degenerative or bulging disc, however it could also just be a tight muscle compressing the nerve. You may need to get an MRI to see what’s going on, but my first port of call would be to go and see a good therapist who will be able to advise further and possibly offer suitable treatments to ease the pain.
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 -
@clare – and then…..they spend 20mins blow drying it, straightening it….honestly its fine, im only go back home…!? its definitely in my top 5 irrational pet hates haha
_________________________________________
trainedbyjp@hotmail.co.uk | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |
http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.
Haha.. Mine too ???? Stop faffing and just let me go home!
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 -
The size you need to be will depend on the federation you want to compete in. Different federations will have their own class criteria. The best way to figure out whether or not you would be competitive is to look at previous competitions within the federations and look at the standard of physiques in your chosen class. Going along to watch a show is always a good idea too.
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