Clare Barks
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I think your best bet here is to run it and see how you get on. On paper it looks like a solid routine, but you won’t know how your recovery and progress is affected until you give it a good go.
Keep us posted on how you get on.
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Really happy with today’s glute session. I did my usual routine, with backward sled pulls as my cardio element at the end (Walking backwards, pulling the sled along with a harness around my waist). These are tough, but really target the hams and glutes at the end of this session, with the added benefits of being very taxing cardio wise!
My husband is back tonight for the weekend, so have finished my work now and just waiting for him to get back.
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As Sas has said, this is impossible to answer. We don’t know how you train, what your diet or output looks like, how much muscle you have already or what you’ve done before.
You can’t just rely on drugs to hold onto your muscle through a cut, there are other variables that come into play.
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Today is a rest day. I did a 5km run this morning, which felt really good, then after a few client check ins, I had some soft tissue and chiropractic work. I go once a month and get work on whatever I feel needs focussing on at the time, which was legs today as they’ve been feeling particularity tight and I don’t want any more niggles!
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Hi Ethan. Good to see you starting a log on here. I can’t see any pictures, but sounds like you’ve made some good progress so far. It’ll be good to follow along towards your first competition.
How are you finding juggling work and bodybuilding? Have you figured out a good routine?
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Rest is going to be needed here initially, particularly if you have bursitis. If you continue to do movements that aggravate it, then it will just get worse.
In terms of treatment, you can try BPC 157, TB 500 and GH for tissue healing and inflammation control. Using the TBJP complete Joint stack supplements will also be beneficial, as well as icing and utilising over the counter anti inflammatories if necessary.
Other than this, I would work with a medical professional and take their advice. Surgery may be needed if the degeneration is particularly severe or if you need the bursa draining.
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A good Leg session this morning. We banded one of the Leg presses today, which felt really good. It allowed for more tension, without the need to pile on any more load. The rest of the session went well too. The three days off has done me good 🙂
Lying Hamstring curl x 2
Adductor x 1
Pendulum squat x2
Banded Leg Press x3
Leg ext x 2
Abductor x2Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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It depends how severe the injury is. Generally it’s just a case of adapting exercises or avoiding certain movements that cause pain, so you’ll need to figure that out for yourself.
Aside from that, working on strengthening your core would be advisable, so make sure to focus some of your training on this.
Disc bulges can often calm and heal by themselves with careful rehab and pain management, but more severe cases may need surgery.
If you’re concerned or the pain is severe, then I would seek medical advice, otherwise just adapt as needed until it resolves.
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I would say this is a little low. Personally I’d aim for a minimum of 1.5g protein per lb bodyweight and distribute that equally across all meals. That small bump would be barely noticeable and shouldn’t affect your digestion, but may help with building new tissue.
1.5g added, are we talking about added from whole sources including aminos?[/quote]
Get this amount from complete protein sources.
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Back in the gym today and feeling refreshed and ready for another good run ahead.
Today was my upper focussed session, with deadlifts. I also finished with a blast on the rope pulley machine. This is so good for targeting the whole upper body and core, with the added cardio benefits. You can adjust the level/tension difficulty to increase or decrease the intensity, so I did 10 minutes of 30 secs hard and 30 secs easy.
Lat Pull down x2
Back Row x2
Reverse Hyper x2
Deadlift x2
Glute Drive x 2
Dips x2
10 mins Rope Pulley machine – (30 secs hard, 30 secs easy)
Hanging Leg raises x3Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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I really do enjoy both full body and upper/lower splits. I would say that 4 days a week is the max I can fit in with kids and owning our own business, but I like the fact that if I miss a workout on the full body split, I can hit everything the next day. If yall don’t think I’m wasting time on full body I may do that for a while, 6 months to a year or so, then do upper/lower. Thanks you guys
Certainly not a waste of time. Give it a go and see how you get on. You may have a good stint with this for a while or you may need to switch to Upper/Lower sooner, so run it, record data, react and adjust as needed. There’s no right or wrong or set in stone split that you must do.
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Go for a split that fits in with your life, one that you enjoy, one that you can be consistent with and one that you can recover from.
How many days you have free to train a week will also come into play.
Considering the amount of time you have been training, I wouldn’t class you as a beginner, however if you are able to recover and progress from a full body split, then give this a go and see how you get on. You can always transition into an Upper/Lower if you find the sessions too taxing to continuously make progress with.
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Another rest day for me today. I went to get some follow up blood work done first thing this morning, so didn’t do my run. I’ve just hit my steps again today and will get back to my usual training routine again as of tomorrow. I’m feeling refreshed and eager to get back in the gym, so I know the rest has done me good.
Today has been a mixed bag of clients and mundane life jobs, but I’m nearly at the end of my list, so a productive day all in all!
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I would say this is a little low. Personally I’d aim for a minimum of 1.5g protein per lb bodyweight and distribute that equally across all meals. That small bump would be barely noticeable and shouldn’t affect your digestion, but may help with building new tissue.
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tb-jp.com/collections/nutrition - highest quality supplements on the market. -
What exercise order are you currently doing in this session? How do you feel your progress is going?
I would prioritise your weak areas and generally put the most taxing compound movements first. However, I would take a look through Jordan’s You Tube channel and the education videos on here to give yourself more of an understanding about how to set your training up.
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tb-jp.com/collections/nutrition - highest quality supplements on the market.