Clare Barks
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A fabulous Leg session this morning. I was so up for it today after a couple of days out of routine with my daughter’s birthday celebrations. It’s her actual birthday today, so I waited until after she had opened her presents before heading to the gym. She has plans with her friends for the rest of the day, so it’s back to it for me.
Lying ham curl x2
Adductor x2
Hack squat x2
Banded Leg press x3
Glute machine x2 each leg
Leg ext x2
Don’t forget the huge TBJP Black Friday New clothing launch and supplement sale tonight at 5pm GMT!
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Basics would be K2&D3, Creatine, Oh Mega Pharma Pro, The One/Veggie Might and Cure Coming.
If funds allow, I’d add Love Heart too.
Anything on top of that will depend on your own needs.. eg. Joint health, stress reduction, organ protection, sleep aid etc.
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This isn’t something you need to worry about at all.
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No. You should always aim to, but if it isn’t there, just do 100% of what you can do on that particular day. You can control as many variables as you can in terms of food, rest, output etc, but there will always be external stressors that you can’t, and these may affect your performance.
Progress doesn’t just come in adding load either. You may add an extra rep or control your execution better for the same reps. This is still progress.
What are the most basic variables[/quote]
The ones I stated above. You can control what, when and how much you eat, you can mange your rest a sleep times. You can set your training up to allow for adequate recovery. You can minimise as much controllable stress in your life by being organised and proactive. You can monitor your health and take any relevant steps to optimise your health markers.
However, no one day will always be identical, so you won’t always be able to progress consistently every single session, so just give 100% of what you have on that given day.
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Today was a rest day. Last night my daughter had her birthday party, which my husband and I and my parents also attended. It was really good fun and great to spend time with her, meeting her friends and being able to all have fun together.
We had a pretty late night (Not as late as my daughter as she stayed out!), so I’m very tired today! My parents also stayed over, so we had a chilled morning and breakfast with them.
I didn’t get my morning run in, so went out later in the day instead.
Tomorrow is my daughter’s actual birthday, but it’s back to routine for me and back to the gym.
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No. You should always aim to, but if it isn’t there, just do 100% of what you can do on that particular day. You can control as many variables as you can in terms of food, rest, output etc, but there will always be external stressors that you can’t, and these may affect your performance.
Progress doesn’t just come in adding load either. You may add an extra rep or control your execution better for the same reps. This is still progress.
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It will come down to how you feel and how your digestion is. It’s not something I would do, but if you aren’t experiencing any negative issues, and you factor it into your calories/macros, then go ahead.
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Awesome Legs/Glutes session this morning, then it’s been a day of family arriving and preparing for my daughter’s birthday party tonight. I’m really looking forward to going.. and flattered that she wants her family there, amongst her friends.. haha! Let’s hope I can survive a late night!
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Generally because they have different energy needs on rest days and training days.
During a gaining phase, it’s easier to get more carbs in around and during the training window as your body is more responsive and able to utilise and digest those carbs efficiently.
Also, having lower carbs on a rest day, during a gaining phase, will give the digestive system a break and keep insulin sensitivity high.
During a cutting phase, having higher carbs on a training day will support performance and recovery.
There are no rules though, if you have an active lifestyle or find a more linear approach works for you, then there’s no problem doing this either.
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It doesn’t matter how you log it, just use the same method each time you cook it. Your body doesn’t respond to what you put into an app, it responds to what you eat.
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This will depend on how hard you train, how much you sweat, how active you are and what climate you live in. I would recommend a serving of electrolytes during training, then any more would depend on your requirements.
How much and when to take glutamine, will again, depend on why you need to supplement.
For it’s benefits on the gut, I would take 10-15g first thing in the morning. If you’re using it for enhanced recovery, then add 10g into your intra workout shake.
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A lot of these questions are irrelevant or will just become annoying and stressful to the client. I would lay out initially the sort of feedback you need from them each week, then allow them to respond.
Bodyweight, pictures, how training is progressing, any issues with the diet in terms of digestion and sleep quality are the basics, then any other information they feel may be relevant.
If they are new to training or unsure of exercises, then you may want them to film some sets to begin with to make sure they are doing the movements correctly.
You should already have a record of their output, diet, cycle etc and should assume that they are adhering to the plan, so I wouldn’t question that unless you need to or suspect otherwise.
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A very cold and snowy rest day here. I managed to get out for a short run this morning before it all began, so managed to come back dry! Then I had to get to the hairdressers after we’d had quite a bit of snowfall, which was an experience. Anyway, got that done, then it was home to get some work done. Fortunately my posing clients today were all via zoom, so no disruptions with travel.
My husband is currently attempting to get home from London on the train, so we’ll see if he makes it!
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There are no rules for anything. I would distribute your protein equally across all of your meals, then place your carbs and fats where you need them most. For your pre and post meals you’d probably want more carbs and less fats to support energy for training and quick recovery, then the remaining can go in the rest of your meals. Play around and see what feels best for you.
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Another incredible Leg session today. Everything felt really really good, with great connection. I had to do 10 mins on the treadmill beforehand to warm up though as it was freeezing in the gym today!
Lying Hamstring curl x 2
Adductor x 2
Pendulum squat x2
Banded Hip Press x2
Banded Leg ext x 2
Glute Machine x2 each leg
Abductor x2Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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