Clare
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Plenty of good alternatives. It will ultimately come down to your own personal preference, taste and digestion. White/Sweet Potato, Couscous and Pasta are all suitable options.
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Today’s Lower session was a good one! Good energy, focus and connection again. My strength still needs to build back up, but I know that it will with time. I was still able to push with good intensity with what I have in me right now.
Successful physio treatment last night too. I had some more ultrasound around my elbow. Right now it’s pretty much calmed down and under control, so everything we’ve been doing seems to have worked. I just need to be careful not to flare it back up aggressively again now and back off if I feel any signs.
LOWER 2 – Rotation 2
DB hamstring curl – 2 sets – 12 reps – increase the weight a go for 8 reps
Leg extension – 1 set of 12-15
V squat – 2 sets – 12 reps – increase the weight a go for 8 reps
Paused Smith squat – 1 set of 20 reps – hold for 2 secs on pause
Single leg seated 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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Where do you buy Shredabull from nowadays? Can’t find it anywhere!
https://www.cardiffsportsnutrition.co.uk/project-ad-shredabull-untamed-50-caps
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Feeling more awake and alive today! Had a really good upper session earlier.. Good energy, good focus and a good pump, so can’t complain.
Bit of work and a few mundane jobs to catch up on this afternoon, but nothing major, then I have some physio treatment later 🙂
Side note.. Anyone tried Meridian Pecan nut butter!? That stuff tastes INCREDIBLE (Another fatal addition to the ‘Will Power’ list!).
UPPER A – Rotation 2
Seated side raise on the cables – 2 sets of 12-15
High Inc machine press – 2 sets – 12 reps – increase the weight a go for 8 reps
Narrow mach press – 1 r/p set
Single arm rope pushdown – 1 set of 15-20
Front cable raise – 1 set of 15-20 reps
STRETCH
Lat activation – 1 set of 15-20
high row pulldown – 2 sets – 12 reps – increase the weight a go for 8 reps
Seated row – 2 sets – 10 reps, 15 reps
Single arm lat row – 1 r/p set
Cable rev fly for rear delts – 1 set of 15-20
STRETCH
Dual seated mach bicep curl – 2 sets of 10-12
STRETCH
Rope ab crunch – 3 sets of 10-12Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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I think it can affect some people psychologically if they feel self conscious or uncomfortable in what they’re wearing, which in turn can affect their focus during a session. I always favour comfort over fashion though and will make sure that whatever I wear is suitable for the workout in terms of freedom of movement and support. I can’t wear anything tight or too restrictive on top and will never train in just a crop top as I feel very awkward. Baggy tees, baggy vests and comfortable non see through leggings for the win! …And if they have the JP branding on them, your anabolicness will increase significantly 😉
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You’ll still get a different stimulus with the leg press, so no issue including both. Changing foot placement could however favour more quad for example, so play around depending on what you want to target and what suits you anatomically.
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You want to keep your training sessions as efficient as possible, so I don’t think dropping all carbs is the best idea in a contest prep situation. There can be a need towards the end, but I would keep them in for as long as possible around your workout meals and just chip away as necessary.
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A very long, tiring, hot and sweaty day at the 2brospro British Grand Prix yesterday, but SOOOOO worth it! Not only was it incredible to see @joe-ballinger-2 and @jhollingshead89gmail-com looking phenomenal on stage and taking away top placings, but having the chance to spend time amongst the rest of the Team is always hugely motivating to me and fills me with an immense amount of pride and gratitude. Meeting some of you guys too and hearing your stories and what this site and brand has done and continues to provide for you, makes everything worth it.
I’m taking another rest day today as I have a full day of work to do until late this evening and my body feels battered. My lower back isn’t thanking me for driving long distances the day after deadlifts either.. haha! and I’m extremely tired, so it makes sense to get back to it tomorrow.
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Person dependant, but typically you’ll utilise carbs around the training window more efficiently. Keeping some fat/pro meals outside of this to favour insulin sensitivity. If you have a busy, active job however, you may need to distribute carbs more evenly throughout the day.
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Whatever suits you best. I think it makes sense to have a high carb off plan meal the evening before a training day to fuel that session. Just be careful of what you choose to eat so that it doesn’t affect your sleep or digestion. Doing a walk beforehand may further help with appetite and digestion.
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Early start today and a road trip ahead to Watford to support James and Joe at the 2bropro British Grand Prix. I’ll be hanging out with some of the other Athletes at the TrainedbyJPnutrition stand alongside Supplement Needs, so be sure stop by if you’re planning to go! We’re the headline sponsors of this event, which is pretty cool and a testament to the work Jordan and Corinne and consistently doing for their brand.
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Another Excellent session this morning! Feels so good to be well again and training properly. Today should have been a rest day, but because I’m travelling up to Watford tomorrow to help represent TrainedbyJPNutrition at the British Grand Prix PRO Show and Support James and Joe, I trained today instead. It was an extremely hot and sweaty one in a gym with no air con, but nevertheless a good one 🙂
LOWER LOAD
Lying hamstring curl – 1 set of 10-12
Hex bar deadlift – 1 set of 10-12, increase the weight and get 6-8 reps – TOUCH AND GO REPS
Hex bar deadlift into a shrug– 1 set of 15-20, each rep moves into a shrug, 1 fluid movement, staying continuous
Narrow Belt squat – 1 r/p set
Single Leg Leg press – 1 set of 20
GHR – 1 set of 10-12 – hold at peak contraction for the count of 1,2, then very controlled eccentric
Abductor – 1 r/p
Leg raises – 2 body weight sets
STRETCH
Calf raise – 3 sets of 10-12Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Get heart rate up to a point where you’ll be slightly out of breath having a conversation. This figure will be slightly different for everyone depending on your own resting heart rate and fitness levels. Typically around 120-140bpm though. Be aware too that the more cardio you do, the more your body will adapt and become efficient at it. So you may not want to push it too hard in the off season, otherwise you’ll end up pushing harder or doing more in a contest prep or cutting scenario to keep getting results.
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top up day today, arms, calfs and abs. Had a session in a cryochamber today. You go into a room that is minus 130oc for 3 mins. You get thermo shock which then flushes the body with blood. Studies suggest it can help in muscle recovery and injury rehab. It also burns around 300cals so may utilise this more come prep time. bloods being done tomorrow then legs after.
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Did you have this treatment done locally Ryan?Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
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I don’t think it will make much difference if the overall carb amounts are the same either way. Just choose the way that suits your day, keeps you satiated, keeps you on track, fuels your workouts the best, enables the best sleep and recovery etc.
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But the best time to take carbs are breakfast, pre and post workout. so it’s better take off the carbs in the other meals?
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I would always prioritise carbs around the workout window, so would reduce from meals either side of here first.Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
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