[Clare Barks]

I’m with you with Shaky @Corinne !!.. Can’t beat Merry Christmas Everyone

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[Clare Barks]

Another Rest Day for me.. Mixture of work and catching up with a good friend this afternoon.
Things seem to be ticking along nicely now.. I’ve attached a couple of comparison pictures of a week pre comp and 3 weeks post to show you how I’m looking. The abs are evidently fading and I’m sitting around 2kg difference.

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[Clare Barks]

Great Leg session this morning. All numbers up in the log book since my first rotation of this plan
I’ve been logging my workouts for years now, I literally have stacks of notebooks in a drawer full of scribbles and data. It’s been something that, on the whole has been very beneficial, but sometimes in the past has stressed me out or been detrimental to my workouts. The way I log has definitely evolved over the years and I know now how to read progression and understand that sometimes it’s not just a case of seeing an increased number next to each exercise and that there are a lot of factors that need to be taken into consideration. I make sure I note everything down now, from my mood, sleep, time of the month, weight, execution, place, where I am in a prep etc.. as all of these can affect outcomes. Log books are a great tool when utilised correctly.

LEGS 1

Lying hamstring curl – 2 sets of 8-10
Banded Hack squat – 2 sets of 8-10 
Leg press – 1 set of 8-10
Leg extension – 1 set of 8-10 reps
Single leg seated ham curl – 2 sets of 8-10 
Abductor machine – 1 quad drop, 15 on the first
Adductor –1 quad drop, 15 on the first
Calf raise – on the smith, toes on a plate to get the stretch – 3 sets of 10-12 reps, 1 min rest in between, last set into a stretch

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[Clare Barks]

In for a Leg Day today. Really liking this current training setup. Having the rest either side of Legs is working well. I’ve completed all 3 rotations now since starting my new Off Season plan, so I have numbers set in place now to progress from. I’ll update the session and how it went later on today. 

Have a great start to the week 

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[Clare Barks]

And we’re off! Weight this morning was 53.6kg, so looks like we’re on the way up at last. 
Rest Day today. Something I used to hate, but embrace now and I look forward to as much as training. Over the years I feel and see the benefits and necessity more and more. 

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[Clare Barks]

Good afternoon! Time to sit down and chill with a Ginger Tea and catch up. Training this morning was good. I opted for my usual gym as I wanted to keep consistent with the Dumbbells and Benches to gauge my strength on the presses. Shoulder press is always the exercise that tends to drop first during a prep, so when I’m back up to pressing my previous bests, I know I’m recovering well and gaining back strength. Today I kicked up the heaviest dumbbells that I’ve pressed before for a few reps, so I’m not far off.. and I will beat this next year

After training and the usual post workout wash and eat, I unwrapped several deliveries that had arrived which I seem to have ordered online and forgotten about (oops!), spent some time with the fam and took one of my daughters to her weekend/after school job.. which happens to be Costa (Oh yes.. that means free drinks and discounted cakes and muffins for friends and family!)

I intend to spend the rest of the day not moving much.. let’s see how long that lasts!

PUSH 1

DB shoulder press – 2 sets for 8-10 reps
High Inc DB Press – 2 sets of 8-10
Narrow smith Tricep press – 1 set of 8-10 (Did close grip Bench as no smith available)
Pec Dec – 1 sets of 15
Seated DB side raise – 3 sets of 15 reps
Tricep rope pushdown – 3 sets of 12  
Single arm preacher DB curl – 2 sets of 8-10  reps
Dual cable curl – 1 set of 15
Abs – 4 sets of any exercise, 1 min rest in between, all sets aim for 15 reps (Did Ab roll outs)

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[Clare Barks]

Weight has tipped 53kg this morning at 53.2kg ..whoop! Maybe my body is finally settling and ready to gain now!

It’s a Push Day for me this morning. I’ve been up since 5.30am and have already been for my little morning walk. This is something I keep in purely because I enjoy doing it. It’s only about 15/20 mins, but gives me a bit of mental clarity and sets me up for the day. The rest of my morning will be Meal 1 at around 6.30am, bit of housework, Coffee at around 7.30am, answer emails or do any other jobs that need doing, then my Pre workout meal will go in at around 8.45am and I’ll sit down and write out my workout in the log book and probably catch up on this Site, watch any videos or read some threads.. then I’ll leave for the gym at around 9.45am, start sipping my Intra drink and aim to start working out around 10.15am. I’m thinking a session at Primitive Gym is in order this morning.. I’ll post my workout afterwards and fill you in on the rest of my Saturday

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[Clare Barks]

Pull workout this morning. Loved getting stuck into Rack pulls again. I felt pretty solid and strong despite my pathetic attempt at gaining weight! I’m looking forward to seeing lifts increase once I get a little fatter ;-/

PULL 3

High row machine – 1 sets of 10-12 reps, stay on the same weight and do another set 
Rack pull from the knee – 2 sets of 8-10 reps
Cable Lat pull down – 2 sets of 10-12
Chest supported row – 2 sets of 10-12
Prone DB rear Delts – 3 sets of 10-12 
Single arm standing DB curl – 1 quad drop – 12 on the first
Toe press on leg press – 3 sets of 8-10 reps – 1 min rest between sets, last set straight into a stretch

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[Clare Barks]

Checked in with Jordan this morning. Weight has dipped a touch again to 52.8kg, so we’ve upped Rest Day food for next week. I’ve listed my updated diet below.

This morning is a Pull session which I’ll outline later on today.

Training Day

Meal 1 – 3 whole eggs, 7 egg whites, 7g coconut oil
Pre gym meal 60mins pre: 30g ISO whey, 70g ground rice, 10c fruit, 20g Almond butter
Intra shake start 20mins pre training 1.5litre of water: 30g peptopro, 5g creatine, 40g cyclic dextrin
Pwo 45 mins after – 200g chicken breast, 40g rice, 80g Cheerios, 3 rice cakes, 30g jam
Meal – 200g chicken breast, 1 bagel, little bit of butter, 100g banana
Meal – 200g 5% fat beef, 10g coconut oil
Meal – 200g chicken breast, 5f from cheese, 100g avocado
Meal – 25g ISO whey, 200g fat free Greek yoghurt, 40g Almond butter

Rest Day

Meal 1 – 4 whole eggs, 4 egg whites
Meal 2 – 25g ISO whey, 200g fat free Greek yoghurt, 20g Almond butter, 10c from fruit, 50g oats
Meal 3 – 200g chicken breast, 20f
Meal 4 – 200g 5% fat beef, 65g avocado
Meal 5 – 200g chicken breast, 300g sweet potato
Meal 6 – 35g ISO whey, 85g oats, 10c from fruit, 20g Almond butter

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[Clare Barks]

@samking104 – When it comes to Christmas dinner, I’m happy so long as I have a pile of crispy roast potatoes, roast parsnips, turkey breast and a pile of veg! I don’t like all the sauces and relishes. I can do stuffing and pigs in blankets, but not fussed. For dessert, I don’t like the traditional Christmas pudding, so a big chink of Vanilla Cheesecake will do me (Told you I was a tad particular!).

Good to hear your training is going well. More food is always a good call! I’m looking forward to increasing some strength again this off season.. I just need to get a little fatter!

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[Clare Barks]

Hey @samking104 .. Countdown to Christmas in the Barks household has begun, haha! No Celebration chocolates have passed my lips.. I honestly love sticking to my diet as Bro and sad as that sounds! I will obviously indulge in a decent Christmas dinner and Cheesecake though!

No deadlifts at the moment, no. Post comp is quite a vulnerable state, so I’m guessing the reasoning is based on that and recoverability. Hence the reduced training volume also.

Interview was good thanks. We ran out of time, so will be doing some more tomorrow. She’s not sure what angle to take yet, but wants to come up with some more questions. I found it quite interesting actually. Especially getting the chance to share my experiences and thoughts out loud on things. I’ll share more on here after tomorrow.

Hope you’re good and training is going well.

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[Clare Barks]

‘Tis the Season and all that… Christmas Tree and lights are up. Being my non clutter, everything in it’s place self, it’s very minimalist, but Christmassy non the less!

I feel like I’ve had a decent rest today after a couple of very busy days and eager for my Pull day tomorrow. Deadlifts are out at the moment, but I do get to play with some Rack Pulls which I’m excited about Hunger seems to have ramped up today. I’m not sure if that’s just because I’ve been less busy and had more time to think about it, but I’ll be interested to see if I get another weight drop tomorrow.

I’ll be checking in with Jordan in the morning, so will be posting any relevant feedback or updates.

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[Clare Barks]

Weight is back up to 53.0kg this morning. Another Rest Day today, so we’ll see what it does tomorrow and I’ll update any changes to diet after I’ve checked in with Jordan.

I have a morning of PT clients and I’m meeting up with a Media student this afternoon to discuss doing an Interview for an article they’re producing on Female bodybuilding and competing.

I’m also contemplating putting up the Christmas Tree later.. although I’m still thinking I need to wait until December. What do we think.. too early!!?

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[Clare Barks]

@evan-mills Doing it as you’re doing, you’ll still have an hour after your last meal before bed. So long as you’re not having any issues with digestion or sleep, I don’t see a problem.

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[Clare Barks]

Ah thanks @blackcoffee.. Appreciate that. All foods listed on my diet plan are uncooked weights.
Feel free to ask any more questions you might have.

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