Clare
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I would say intra or post to replenish electrolytes if it sits well with you digestively. Just be aware that it’s not calorie or carb free though, so make sure you factor that into your macros if you’re tracking.
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I know some people take it morning and evening. I personally take mine with my post workout meal and after my last meal of the day. It’s typically taken as an adaptogen which helps the body to adapt to stressors or reduce anxiety, which is why I like to take it after I’ve worked out to help bring me back to a parasympathetic state.
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Checked in with Jordan this morning. 57.4kg on wake. He’s happy with where I’m out, but we don’t want any more increase in bodyweight. Ideally we want to stay around the 57kg mark at this point, so a slight adjustment to my Rest Day Diet has been made.
No other changes as of yet and still no cardio.
Rest Day Meals
Meal 1 – 3 whole eggs, 6 egg whites
Meal 2 – 25g ISO whey, 200g fat free Greek yoghurt, 10c from berries, 50g oats
Meal 3 – 200g chicken breast, 30g Cashew nut butter
Meal 4 – 200g 5% fat beef, 65g avocado
Meal 5 – 200g chicken breast, 275g sweet potato
Meal 6 – 35g ISO whey, 70g oats, 10c from berries, 20g Almond butter*All foods listed are UNCOOKED weight and green veg is added to some meals away from Pre and Post workout.
Pull Day this morning went really well. Managed to add extra load to my main lifts, so all good! (Still no isolated Bicep work at the moment though until I’m happy that my elbow can take it without causing any more damage)
PULL 2
Lat pull down – 1 set of 10-12, stay on the same weight for another set (Cable)
Dual DB row – 2 sets of 8-10
Assisted chin – 2 sets of 10-12 (Using bands)
Mid back row machine – 2 sets of 10-12
Rev pec dec – 3 sets of 10-12
Single arm cable curl – 1 quad drop – 12 on the first (Missed this out)
Seated calves – 3 sets of 8-10 – 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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It could potentially limit your recovery. Taking in protein and simple carbs post workout, which are fast digesting, will immediately begin replenishing glycogen stores and supporting muscle repair and recovery.
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Ideally you don’t want to include any fats in your post workout meal. We want the carbs and protein to be digested and utilised quickly post workout and the inclusion of fats would slow this process down.
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Rest day.. Clients, food shop and managed to fit in an hour to get me eyelashes done.. that’s 2 days in a row doing ‘Girly stuff’! (Not a regular occurrence for me!)
Bodyweight seems to have stabilised somewhat this week, although up slightly. The plan was to peak my off season weight at around 55kg and at the point of deciding to introduce anavar I was 55.8kg. In the first week, with no changes to diet or output, weight then increased to 57kg, which we expected, however, we wanted to see this settle a little more this last week, which it seems to have done. I’ve been fluctuating between 57kg and 57.4kg. I am potentially 19 weeks out right now, so I don’t want to be adding extra fat down at this point, but I’ll be chatting to Jordan tomorrow morning to see if we need to make any changes yet.
Just to point out that since my initial couple of weeks post comp of a more ‘Relaxed’ diet (and a couple of days off over Christmas), I’ve been following the same plan ever since. Both training and diet hasn’t changed. I think all too often, people don’t wait long enough before accessing the effectiveness of a plan, think it necessary to switch things up without reason or inexperienced coaches changing plans for the sake of it. If something’s working and you’re progressing, stick with it for as long as possible before implementing any changes.
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Being organised is very exciting to me.. haha!
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Leg Day was a tough one this morning at Primitive! I sometimes think it would benefit me training with a partner, especially on Leg days. I’ve always trained by myself and I like the fact that I can completely focus and don’t need to talk to anyone, but I wonder sometimes if having someone there to spot if needed and have that reassurance might potentially push me further. Anyhow it was a good one today regardless, but I did nearly get stuck at the bottom of a sissy squat between the base and the smith..!
LEGS 2
Seated hamstring curl – 2 sets of 8-10
Smith squat – 2 sets of 8-10
Sissy squat – 1 set of 8-10 (In smith)
Leg extension – 1 set of 8-10
Single leg lying ham curl – 2 sets of 8-10 (Dual as this machine is impossible to do single leg on!)
Abductor machine – 1 quad drop, 15 on the first
Adductor –1 quad drop, 15 on the first (R/P Frog press instead)
Standing calf raise – 3 sets of 10-12, 1 min rest in between, last set into a stretch.After clients, the rest of this afternoon has been spent at the hairdressers.. am I the only one that doesn’t find this relaxing!? I always get far too hot and agitated.. and I’m sure it doesn’t need to take so long.. haha!
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Awesome massage treatment today. We predominately focussed on my upper back, but Lee also looked into the problems I’ve recently been having with my elbow/tight forearm. He noticed some issues around my left shoulder and left upper arm, which is more than likely what has been causing the issue. Bit of scraping, cupping, deep tissue techniques and a lot of pain later and it’s certainly freed up some tension at the moment. He also pointed out that my left shoulder sits differently in it’s socket to the right side.. marvellous! Our bodies our all interconnected, so likely all of this combined with constant heavy training has all played a part. I’m going to make sure I keep on top of treatments, corrective exercises, as well as my natural anti inflammatory supplements as it’s not a situation I need getting any worse. Ah well, at least it’s a Leg day tomorrow!
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Yeah we definitely have no reason to moan @ryanpetford ..Especially when our ‘Suffering’ is self inflicted!
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Morning! Rest Day.. A morning of clients and an afternoon of brutal massage is on the cards for me today.
Also, that latest podcast/You tube interview I recently did is live now and available to watch here if anyone’s interested: https://youtu.be/BlPOvqgihII
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Sometimes it’s just a case of needing to build more muscle overall. Introducing some unilateral work could also help to bring up lagging parts. Always start the set on your weaker side and then match those reps on the stronger side. Get clever with posing too to mask weaker areas.
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Busy one for me today, but got a decent Push workout in this morning, despite a delay getting to the gym. I always aim to book work and clients in around my usual training time in order to stay consistent and in a routine with my meals, supps, etc. I’m most certainly a creature of habit and get a little stressed if I’m thrown off my usual training or meal times unless I have prior notice to get my head around it and can pre plan! Anyway, it went well. Got a pb on shoulder press by 2kg.. I’ll take that! Progress is progress, however small!
Back to work this afternoon for an evening of Clients 🙂
PUSH 2
Shoulder press machine – 2 sets for 8-10
High Inc Smith press – 2 sets of 8-10
Dips – 1 set of 8-10 (Weighted)
Cable x over – 1 set of 15
Side raise machine – 3 sets of 15
Tricep bar pushdown – 3 sets of 12
Single arm seated DB curl – 2 sets of 8-10 (Missed this out due to elbow)
Dual machine curl – 1 set of 15 (Missed this out due to elbow)
Abs – 4 sets – 1 min rest in between, all sets aim for 15 (Hanging leg raises)Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Favourite exercises.. Leg Press, high Inc Shoulder press
Most challenging.. Split Squats
3 movements.. Hack Squat, Deadlift, DipsInstagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Pull Day.. Really good session. Still working around my elbow. I’m finding the use of straps and hook grips very useful in these Pull workouts to eliminate as much gripping as possible, which helps.
We’re having a bit of a shift in equipment at my regular gym, so some of the old equipment has been removed to make way for new. I usually do a plate loaded lat pull down for my first movement in this rotation, but had to settle for a cable today.PULL 1
Wide Lat pull down – 1 set of 10-12, stay on the same weight for a second set
T bar row – 2 sets of 8-10
Assisted chin – 2 sets of 10-12 (Using bands)
Seated cable row (narrow attachment) – 2 sets of 10-12
High cable for rear delts – 3 sets of 10-12 (Using wrist cuffs)
Seated Single arm DB curl – 1 quad drop – 12 on the first (Missed these out due to elbow)
Standing calves – 3 sets of 8-10 – 1 min rest between sets, last set straight into a stretchInstagram @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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