Clare
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Today was an upper day. Same session as last Tuesday. A good session, but I have a lot on today, so had to get it done a little earlier than usual.
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Check readings fasted on wake, post meals, and possibly pre bed.
A healthy fasting range is around 4.0-5.4 mmol/L, but a slight morning rise can happen from the dawn phenomenon (This is just due to cortisol and growth hormone causing a spike). Post meal levels you want blood glucose to drop below 7.8 mmol/L to show you’re using carbs efficiently.
Pre bed you can check to see whether late meals are keeping levels elevated.
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Today is a rest day, apart from doing a quick run this morning. My youngest daughter goes away travelling with her boyfriend tonight, so I’m spending the day with her and helping her to get ready, before saying our goodbyes. The next time we see them is when we go away in December to meet up with them in Thailand, and then travel together to visit my other daughter and her boyfriend in New Zealand for a month all together… can’t wait!
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VO2 max will tell you how well your body can use oxygen during hard training, which directly affects how much work you can actually produce. For a bodybuilder, better cardiovascular efficiency means faster recovery between sets and the ability to handle more volume. Improved cardio fitness will also reduce the risk of cardiovascular disease.
You don’t need to obsess over the number, but keeping an eye on it can help you spot if and when your conditioning is slipping. Decent smart watches and devices can give you a good estimate, so you don’t necessarily need to go into a lab and get hooked up to a mask and treadmill.
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Back in the gym today for a leg session and a really good one. Strength and energy felt amazing today!
Lying ham curl x3
Leg press x3
Glute drive x2
Smith machine RDL x3
Leg ext x3
Hanging leg raises x3Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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It will be down to your form. You may not be engaging your lats or core properly. What is your reasoning for introducing rack pulls? They are usually included in a programme which has a specific intent/sport in mind.
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I started the day with a nice 7km run, then pottered around the house before going to meet my youngest daughter and her boyfriend for lunch. They are going to be setting off on their travels next week, so it was lovely to spend some time with them.
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tb-jp.com/collections/nutrition - highest quality supplements on the market.
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You’ve got yourself into a pattern that needs to be broken, so although it may sound counterintuitive, I would try going to bed an hour later for a week. Make sure you’re really tired, then go to bed. If and when you awake in the night, avoid looking at the time, just go with it. Get up and go to the toilet if you need to, then get straight back into bed.
Make sure your room is pitch black and wear an eyemask and earplugs.
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tb-jp.com/collections/nutrition - highest quality supplements on the market.
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Today I would have usually gone to my reformer Pilates session, but I woke up to a leaking pipe in our downstairs’ toilet, so I had to ring for an emergency plumber and wait in until it was all fixed. Fortunately we have the problem sorted now and I ended up going out for a run late morning instead and doing some core work at home.
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tb-jp.com/collections/nutrition - highest quality supplements on the market.
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Caffeine, high fibre foods and certain minerals can affect the absorption. I would take it first thing on wake with a glass of water, and as long as you are waiting at least an hour afterwards, before eating or taking other supplements, you should be fine.
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I went into the gym first thing this morning to do 45 mins (fasted) on the stair master machine. It was pouring with rain and I fancied doing something different to running for my cardio today.
The rest of the day I’ve just been getting on with some work, and will get outside in the fresh air for a walk later this afternoon.
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If they are in true shape then it should be about tapering food back up, loading them were needed and finding the best controllable look to stage.
I am not a fan of fat loading and see no benefit personally
I completely agree with Hilly. This will generally be the protocol assuming they are lean enough.
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I got a really good leg session in this morning, then back home to get on with some work bits this afternoon. It’s my husband’s birthday today, and he is home this week, so we’re going to go out for a meal later to celebrate.
Seated ham curl x3
Belt squat x2
Leg press x2
Glute drive x2
Split squat x2 each side
Leg ext x3
Hanging leg raises x3Instagram @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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The whole platform is in the process of being upgraded, so hang tight! Everything will be running much better soon.
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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Today is my ‘usual’ upper session day. I trained with a friend again today, following their session. A slightly different set up to when I train alone, but still a very good session. I also did a short run after I woke up and hydrated, as I felt really good this morning. Just a 3km to start the day and get out in the fresh air.
Tricep press down x3
Pec Dec x3
Shoulder press x3
Lateral raises x3
Lat pull down x3
Back row x2
Bicep curl x3Instagram @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