Clare
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Still doing my best impression of refusing to be ill today.. needless to say, no world records were broken in this morning’s push workout. Rest day tomorrow should see me right and then back in strong for Legs on Wednesday.
PUSH 1
DB shoulder press – 2 sets for 8-10 reps
High Inc DB Press – 2 sets of 8-10
Narrow Smith Tricep press – 1 set of 8-10
Pec Dec – 1 set of 15
Seated DB side raise – 3 sets of 15 reps
Tricep rope pushdown – 3 sets of 12
Single arm preacher DB curl – 2 sets of 8-10 reps
Dual arm cable curl – 1 set of 15
Abs – 4 sets of Ab roller, 1 min rest in between, all sets 15 repsInstagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Strange day. Felt ok first thing this morning but had stomach cramps and felt quite nauseous ever since. Nothing’s changed with diet or routine. Went to the gym as planned, but didn’t have much strength on rack pulls and was burnt out before the end of the session. I’ve rested all afternoon and tried to eat, but something’s not quite right and I have zero appetite or energy. Could be a bug I guess, but I’m refusing to be ill or feel sorry for myself, so I WILL be fine tomorrow. Bleughh
PULL 3
High row machine – 1 set of 10-12 reps, stay on the same weight for another set
Rack pull from the knee – 2 sets of 8-10 reps
Cable Lat pull down – 2 sets of 10-12
Chest supported row – 2 sets of 10-12
Prone DB rear delts – 3 sets of 10-12
Single arm standing DB curl – 1 quad drop – 12 on the first
Toe press on leg press – 3 sets of 8-10 reps – 1 min rest between sets, last set straight into a stretchInstagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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This is very true @corinne .. I’ll try not to blow my cover 😉
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Morning all.. Had a lovely ‘Rest’ day yesterday. Got lots of stuff done around the house and we went for a walk and a coffee in the afternoon. I get very itchy feet to take the Christmas decorations down as soon as the day’s done, but the rest of the family won’t let me until after the New Year!
Ooh and I had a play with one of my Christmas presents. I never really rate these massage gadgets, but this one is actually quite brutal. I’m impressed!Pull day for me this morning. I’ll post my workout later on today 🙂
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It’s certainly not a necessity. If you can’t remember to take your supplements each day, throwing in taking your blood glucose would just over complicate things at this stage Imo.
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Thankyou @eirv81 😉
I sometimes add chilli flakes to my minced beef and occasionally some garlic to my chicken, but that’s pretty much it apart from salt. I cook all my meat in the oven in no oil, so it probably tastes really dry and bland to most people, but I like it! I don’t use any sauces either.Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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@char_baby I think it’s just a case of minimising stress to the body coming out of a prep, keeping on top of health supps, prioritising rest and laying some bodyfat down. Stress and low bodyfat levels are a given during a prep and our bodies’ are simply protecting us and working as they should; as we aren’t in an ideal state to sustain a pregnancy. My last blood test still showed some low sex hormone readings, but the LH and FSH readings indicated a period could be imminent! I’ve tried various herbal supplements before to kickstart things, but I think it’s really a case of waiting and keeping on top of your health. You’re in good hands with Corinne and maybe a longer off season is what you need.
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Hey Charlotte. I find that my cycle stops a couple of months into a prep and tends to return a couple of months afterwards. I’ve never lost it completely though. I’ve heard many females who have lost their cycles altogether since competing, however October isn’t that long ago for you. You may still get yours back. I think factors such as how lean you get, how much physical stress you put your body under, the duration of a prep, mental stress, how quickly you gain fat after competing etc. can all play a part in how soon a cycle will return, if at all.
Do you consciously allow your body to recover and add food quickly coming out of a prep or stay relatively lean? and do you supplement anything to help?Also, myself and Corinne may get together very soon for a training video ????
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Last Leg Day of 2018 went well. No ground breaking increases in strength, but progress none the less. I took my eldest daughter along with me today. She did her own thing for a bit, which allowed me to get on with my workout, then I joined her afterwards and helped her out with a few exercises (or basically just had a laugh!). She prefers her team sports and swimming to the gym, whereas my youngest definitely has my enthusiasm for the weight’s room! They’re both completely chalk and cheese in personalities, but get on really well together, which is cool to see.
LEGS 3
DB lying hamstring curl – 2 sets of 8-10
V squat – 2 sets of 8-10
Narrow smith squat – 1 set of 8-10
Leg extension – 1 set of 8-10 reps
Single leg standing ham curl – 2 sets of 8-10
Abductor machine – 1 quad drop, 15 on the first
Adductor –1 quad drop, 15 on the first
Toe press – 3 sets of 10-12 reps, 1 min rest in between, last set into a stretchInstagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Looks like you’ve made some great progress Charlie. Judging by your pictures though, I would be inclined to do a little ‘tidy up’ phase and lower some bodyfat levels before pushing up bodyweight again. This should put your body in a good place to gain more muscle when you go again, it will also give you an opportunity to experience going through a diet. You can’t rush being ready for the stage, so enjoy the process and learn as much as you can along the way.
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*Warning.. Female talk!*
A rest day for me today ahead of Legs tomorrow. I’m liking this day off either side of Legs set up. Training is going well and strength seems to be slowly moving in the right direction. Although as a female, I never feel like I’m fully recovered from a prep until my menstrual cycle returns, which I have a feeling could be imminent! I also find that fat gain speeds up at this point too, so need to be mindful of this!
On a side note, I don’t know if other females notice that they get a peak and trough in strength and focus over the duration of a month in coordination with their cycle, but it’s something I’ve noted over several years now, notably a dip the week before. It’s something I try and fight, but the weights still feel heavier in this week!.. something else to look forward to, Ha!
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Sounds good @jacktozer ..Just stick at it as you are. It’s good to see young lads like you wanting to do things the right way and always seeking advice and education from early on.
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Like Cameron said, you’ll know when you’re ready. Spend some time falling in love with training. Learn about your body, experiment with your diet, live the lifestyle, practice posing to build your confidence. Educate yourself some more. Two years training is not long at all. No need to rush.
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I have faith in you Corinne, but I’ll need video evidence just to confirm 😉 Enjoy your Christmas Day X
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He must be pretty smart @drdeanstmart 😉
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