Clare Barks
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I really enjoyed today’s session. Everything connected well, with some progression on the Belt squat. I’m loving the sled pulls too!
Seated ham curl x2
Glute focussed Belt Squat x3
Glute Drive x3
GHR x3
Seated Calf raise x2
Reverse Sled pulls 3 rounds of 2 lengths
Ab roll x3Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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How is the look, regardless of scale weight? Is your body composition changing? Also, are you assisted or natural?
Hi Clare, noticing some slight changes in how I look. I’m natural. Thank you[/quote]
I’d increase your output next, before making any more diet changes. Steps to 12,000 a day, cardio – 40 mins on NTDs and 25 mins on TDs.
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How is the look, regardless of scale weight? Is your body composition changing? Also, are you assisted or natural?
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100% being lean will do all of those things to you, and. A get worse the longer you remain in that state. If you’re finished with your diet phase then it sounds to me like you need to get food up a decent bit more than where it’s at right now as you still have all the dietary fatigue ‘symptoms’ so to speak. Lower output; take a deload, get food up. Probs have a decent cheat meal. Good luck
being lean comes with all of that and aggressive diet made me sacrifice some muscle in the process too due to mismanagement. Goal is to creek up bw in a moderate to aggressive bw gain of 0.5-0.8/week and that i hope should do the trick. Maybe will try lowering expenditure a bit as rog the past 4 weeks has been ok and havent really touched food to a significant degree.[/quote]
Have you taken a few days rest yet?[/quote]
post diet i had some yes. But its been 8-9 weeks since[/quote]
If you’re still experiencing sleep issues, rest for a few days. It will benefit you.
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Today is a rest day. I feel like I’ve packed a lot into today and been super productive.. I even squeezed a hair appointment in this afternoon!
I started the day with a run. These are feeling much easier since starting up again. I’m not quite at the stage of running a 10k with ease, like I used to do, but they’re feeling better! I’m also doing more leg training atm and holding more muscle weight than I used to, so need to factor this in.
I’ve also done a lot of client work, caught up with some admin, been to the hairdressers, took some clothes to the charity shop and meal prepped for the week. I’m now going to get out for a rainy walk 🙂
Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market. -
100% being lean will do all of those things to you, and. A get worse the longer you remain in that state. If you’re finished with your diet phase then it sounds to me like you need to get food up a decent bit more than where it’s at right now as you still have all the dietary fatigue ‘symptoms’ so to speak. Lower output; take a deload, get food up. Probs have a decent cheat meal. Good luck
being lean comes with all of that and aggressive diet made me sacrifice some muscle in the process too due to mismanagement. Goal is to creek up bw in a moderate to aggressive bw gain of 0.5-0.8/week and that i hope should do the trick. Maybe will try lowering expenditure a bit as rog the past 4 weeks has been ok and havent really touched food to a significant degree.[/quote]
Have you taken a few days rest yet?
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Today is one of my two full Leg sessions I do across the week. I switch between 2 different squat movements, 2 different Leg presses and vary the ham curl machine, but keep the same adductors, Leg extension and abductor machines in both, just vary the rep ranges.
A good session today, although a little bit of hip pain creeping back in, so I adjusted exercises accordingly and had a very productive workout.
Lying Hamstring curl x 2
Adductor x 1
Pendulum squat x2
Leg Press x3
Leg ext x 2
Abductor x2Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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How long have you been running this and how do you feel it’s going in terms of progression and recovery? You obviously have limited availability to equipment, so it will be a case of making the most out of what you have. It looks good on paper, so if it’s working for you, keep going!
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I loved today’s session. This is my Upper session.. but with a bit of extra glute volume, as you can never have enough glute!
Deadlifts progressed again today and I’m loving having these back in. I kept getting a recurring QL injury when I last had a run at deadlifts, but since working on my core a lot more and ditching the belt, I haven’t had any issues this time around and they’re progressing well and feeling great.
Lat Pull down x2
Back Row x2
Reverse Hyper x2
Deadlift x2
Glute Drive x 2
Dips x2
Lateral delt raise x2
Hanging Leg raises/Ab twists x3 eachInstagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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This simply comes down to what you can recover from and adjusting the volume accordingly. There’s no definitive right or wrong split to run during a cut. If you can recover and continue to perform without issues from running full body, then you don’t necessarily need to change. You may, however, find an Upper/Lower split allows for more recovery.
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Today has been a rest day. I went for some routine repeat blood tests first thing, so missed my morning cardio, but made sure I got more steps in across the day to get some activity in.
Other than that, I had a morning of massage clients, then just a bit of online work to do this afternoon.
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I’m curious as to why you’re working with someone if you say you’re not a huge fan of their methods?
I personally can’t see a scenario where eliminating all fats and fruit from a diet at 16 weeks out would be necessary, however, have you approached your coach and asked for his reasoning?
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A full Leg session this morning at Primitive. The sun was shining, shutters open and there was a great atmosphere, which all made for a very enjoyable session. All movements felt great today too, so very happy.
Since making the decision to stop bodybuilding competitively, I’ve enjoyed incorporating different movements and challenging myself with more cardio based functional exercises, such as sled pushes/pulls, tyre flips, farmers walks etc. I’m loving running again on my rest days too. My goal isn’t to add any more size, but to improve cardio health and remain functionally fit and strong. I still love training intensely to failure, so I will keep more ‘bodybuilding’ style sessions in on my full leg days, twice a week, but will have a bit more flexibility and fun in my other sessions.
Lying Hamstring curl x 2
Adductor x 1
Hack squat x2
Leg Press x3
Leg ext x 2
Abductor x2Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Yes, being very lean will affect quality sleep, so once your body fat increases again, your sleep should improve. Your body’s natural response is to go and find food, so you won’t get restful, deep sleep until you’re in a less stressed state.
Make sure you aren’t prolonging the diet if it’s finished. Get into a surplus straight away and begin gaining again.
I would make sure you’re having a meal that is quite carb heavy, with some fats pre-bed. Oats, Whey and nut butter is a good option.
Don’t drink too many fluids late in the evening.
Avoid stimulants after 1pm.
Take Dream Sleep pre bed.
Taking UNWIND post workout may help reduce some stress too.
rog is good the last couple of weeks (114.2-114.97-116.09 and 116.57 this weeks average in lbs). I am happy with that, although i would assume mostly water weight is added rather than fat. Diet is still tolerable although appetite is not there (sleep issues contribute to that and i have been getting all my six meals in). No deviations, no cheat meals and diet pretty clean. So is it a case of mostly body fat then, if stress is manageable?[/quote]
The fact that you have no appetite coming off the back of a diet sounds to me like stress is the contributing factor here. Low bodyfat levels won’t help either. When was the last time you rested or had a de-load? You may need a few days off training.[/quote]
took some extra rest about a month ago. But i was still in a brutal state with diet and. Used couple deload session through the week just to help with recovery. Sacrificed a good amount of muscle the last weeks of my diet as i did go pretty hard even on my rebound.[/quote]
I would personally take some days rest. You sound like you’re in a stressed state. Relax, go for a massage, eat some good food, get outside for some gentle walks.. I’m sure you’ll feel a lot better and this will have a positive impact on your sleep.
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tb-jp.com/collections/nutrition - highest quality supplements on the market. -
Yes, being very lean will affect quality sleep, so once your body fat increases again, your sleep should improve. Your body’s natural response is to go and find food, so you won’t get restful, deep sleep until you’re in a less stressed state.
Make sure you aren’t prolonging the diet if it’s finished. Get into a surplus straight away and begin gaining again.
I would make sure you’re having a meal that is quite carb heavy, with some fats pre-bed. Oats, Whey and nut butter is a good option.
Don’t drink too many fluids late in the evening.
Avoid stimulants after 1pm.
Take Dream Sleep pre bed.
Taking UNWIND post workout may help reduce some stress too.
rog is good the last couple of weeks (114.2-114.97-116.09 and 116.57 this weeks average in lbs). I am happy with that, although i would assume mostly water weight is added rather than fat. Diet is still tolerable although appetite is not there (sleep issues contribute to that and i have been getting all my six meals in). No deviations, no cheat meals and diet pretty clean. So is it a case of mostly body fat then, if stress is manageable?[/quote]
The fact that you have no appetite coming off the back of a diet sounds to me like stress is the contributing factor here. Low bodyfat levels won’t help either. When was the last time you rested or had a de-load? You may need a few days off training.
Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.