Clare
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A very busy, productive ‘Rest’ day of work.. Not a lot to report. I’ll be checking in with Jordan in the morning, so will report back with the outcome!
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On a more serious note, it is always good to get the hormones back in line. Means the body is primed for growth. It is crazy how long hormones can take to reset back to baseline. Just shows how much prep stresses the body – both mentally and physically. Embrace the chub
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You can relax now.. all is well :-).. And yes, competing takes a huge toll on your body, particularly for us females, so it’s always reassuring when Mother Nature calls again.Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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No need for refeeds or ‘Cheats’ during a mini cut. The objective is to get in, get the job done, then get out again.
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I’m officially fat ????. Menstrual Cycle is back on. 18 weeks post show. I knew it was coming as I mentioned a few days ago. I know my body so well. It may be a pain, but also good to know that my body thinks I’m healthy enough to carry a child (Not that this is the plan.. Been there, done that ????).
Anyway probably tmi ????.. Sorry lads!, but also important for females to understand that staying too lean during an off season and keeping your body in a sustained stressed state post show isn’t healthy and isn’t something that should be done. Embrace a bit of bodyfat and switch your focus to training and getting strong ????Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Muscle cramps are quite common as you get leaner. Do you utilise an intra workout shake that contain electrolytes? If not, this may help.
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1g a day would be a reasonable standard daily dose.
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Run your rest day diet throughout the week and then the night before you get back to training, I’d have a high carb meal.
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Do you have access to a belt squat at all? These eliminate any load going through the back and great for leg development
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Such a good Leg day today.. Very happy 🙂
Weights were up on Hack and Paused Leg Press and I also miscalculated the load on my Smith Glute Bridge, so ended up doing an 8 repper with an increase of 30kg on my last rotation.. so not bad, haha!ROTATION 2 – LOWER
Seated Hamstring curl – 2 sets – 12 reps – increase the weight a go for 8 reps
Leg extension – 1 set of 12-15
Hack squat – 2 sets – 12 reps – increase the weight a go for 8 reps
Paused Leg Press – 1 set of 20 reps – hold for 2 secs on pause
Single leg standing hamstring curl – 1 r/p set
Glute bridge on the smith – 2 sets of 10-12 reps – hold at peak contraction for 2 secs and control eccentric
Abductor – 1 r/p set
Decline crunch – 2 body weight sets of 15
STRETCH
Toe press for calves – 3 sets of 10-12Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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I find it difficult to believe that you can recover adequately between sessions if you’re doing both high frequency and high volume training. You may be making progress at the moment, but you may also find down the line that you hit a brick wall and will need to de-load more frequently in order to keep this up. My advice would be to give the lower volume approach a go and see how you get on. You may find that you progress faster as a result.
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If you’re still in a deficit, still dropping fat, holding onto strength and happy with your rate of progress… all good!
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Of course! It may work out even better for you regarding recovery and performance. Only way to find out is to try it and see. You can make adjustments to volume if needs be along the way, but there’s no reason whatsoever that you can’t make significant progress with this set up.
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No exercise is ‘Better’ than another. It all depends on how it personally feels and works for you. Certain variations of a movement may target muscles differently, so again it will depend on what you’re trying to achieve and improve on. If High bar squats are working for you, stick with it and don’t over analyse.
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Contact local Universities. I think Birmingham has one. I’m not sure if they’re open to the public, but it’s worth enquiring.
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Vegetables/Fruits such as peppers and tomatoes contain higher amounts of sugars and calories. I would stick to green vegetables and consistently have the same amounts in each meal. It will make tracking a lot easier.
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tb-jp.com/collections/nutrition - highest quality supplements on the market.
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