[Clare]

Do you get any blood work and heart checks done regularly? If not, then if you are running anabolics consistently, then these are absolutely necessary imo to keep an eye on your health. I would also be running the full tbJP Health stack products, alongside Cure-Coming and OH-Mega Pharma pro.

In terms of what is an acceptable RHR, this is person dependant, but something that should be tracked and kept an eye on for any changes. Stress, poor sleep, illness, age, diet, hydration, bodyweight, cardiovascular health, body temperature, genetics, medications.. can all have an effect on heart rate.

80 bpm is considered in a ‘heathy’ range, but will depend on what is ‘normal’ for you. I would personally want to try and get this a little lower if possible.

Instagram @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

[Clare]

This is totally your call. If you feel like you’ve made enough improvements to be competitive, then go for it, or if you simply love competing and want to get some more experience on stage, then there’s nothing wrong with that either. It really depends on your long term goals and how far you want to take bodybuilding competitively or whether it’s just for enjoyment.

Instagram @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

[Clare]

I went to Yoga again today, which I thoroughly enjoyed. I’m going to put a bit of time in at home to learn some of the names and how to flow into the different poses; as I want to get the most out of these sessions and do it well. I came out of the class feeling very relaxed and warm.

The rest of the day has just been getting on with some work and I’ll get out for a walk later.

Instagram @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

[Clare]

I agree with Ryan here. 2-3lbs a week average is reasonable.

Instagram @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

[Clare]

Another good leg session today with my training partner. The same session as last week, which we will likely run for a few weeks, but I’ll follow him on the set up.

Bodyweight increased a touch today, so I’ll run my usual diet again and see if I can maintain here moving forward. If I begin to drop again though, I’ll just add some more food to my plan meals.

Glute drive x3
Lying ham curl x2
Leg ext x3
Pendulum x2
Leg press x3
Abductor x2

Instagram @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

[Clare]

Thanks Clare – would you allocate more volume to the weaker side in the isolations?

Although I would usually start on the stronger side with unilateral work and then aim to match on the weaker side, post injury or operation I would start on the weaker side and just match the reps on the stronger side (same reps and sets) to re-build some strength prior to bilateral compound work.

Instagram @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

[Clare]

I would incorporate some unilateral work, as well as bilateral.

Use machines over free weights for more control and stability – Leg press, glute drive, leg extension, ham curl, adductor, abductor, squat machine variation.
However, limit your range of motion initially to prevent excessive hip stress and build loads up very slowly.
Focus on your glute and core strength too as this will help to stabilise the hip and reduce compensatory strain.

Instagram @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

[Clare]

Very much appreciated all – next purchase is Vegan, looking to purchase this in a week or 2.

Very sceptical of the supp market.

You can trust tbJP supplements, so if we sell it, then you can be assured it’s of quality and research-backed.

Instagram @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

[Clare]

Today’s been a typical busy Monday. I did a longer run this morning after my first meal, then have been cleaning the house, getting some work bits in order, food prepping, running errands, and will get out for a walk later.

My scale weight dropped again today, so I’m having another re-feed day and will assess again tomorrow.

Instagram @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

[Clare]

Have you rested it at all since you started getting the pain?

Hi Clare I have taken a week off of training as last Monday, due to my job being very physical it’s hard to give it a full break the pain has eased a lot but still get a niggle if I internally to rotate, perhaps another week may be best, it doesn’t hurt when I train during any other muscle groups, just when I train chest or shoulders[/quote]

I would go and get yourself checked out by a physio or good sports therapist then. If you only get pain during certain movements, it will be easier to pinpoint the issue and may just be a case of releasing some tightness, reducing inflammation, strengthening areas or addressing your form.

Instagram @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

[Clare]

HRV is a good indicator of overall health and cardiovascular fitness. However, be wary of what you are tracking it on. Various fitness watches and apps have different ways of calculating the figure, and I know Fitbits always come up with much lower average HRVs than other applications. I would always focus on your own personal ranges and look at trends, rather than comparing to data in google searches.

Instagram @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

[Clare]

Have you rested it at all since you started getting the pain?

Instagram @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

[Clare]

The leucine content in beef isolate is much lower than others so its not in reality as good to use as something like a whey or vegan protein scientifically.

So the only people I have use beef isolate are those with digestive issues that cant use a whey or vegan protein and cant at specific times eat solid food. I will then get them to add leucine powder to it or EAA powder

I completely agree with Hilly here.

Instagram @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

[Clare]

Today was an upper training day. I haven’t done many Uppers recently, so it was good to get a decent session in and strength felt surprisingly good.

I had a bit extra food today post training as my bodyweight dropped over the last couple of days and I was feeling it. I’ll have some more food in my pre bed meal too, then back on plan tomorrow and play things by ear moving forward.

Close grip Lat pulldown x2
Back row row x2
Shoulder press machine x2
RDL x1
Tricep press down/Bicep curls x2
Lateral raises x2
Ab roll x3

Instagram @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

[Clare]

I assume when you were on holiday that your meals were different, so could it correlate to what you eat on a regular basis back at home? Have you kept a food diary and notice any symptoms after eating certain foods. Also what are your stress levels like?

Instagram @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