[Clare]

Very good Upper session this morning. My usual gym is back in action after a refurb, so good to gauge progress again comparing my log book entries from the last time I used this equipment to today’s. Strength was up, which is good and delts are certainly feeling this increase in volume.. I like it!

UPPER B – Rotation 2
Machine side raise– 3 sets of 12-15 reps 
High incline machine press – 3 sets, 12 reps – increase the weight a go for 8 reps , then 15 reps 
Cable cuff standing  – 3 sets, 12 reps – increase the weight a go for 8 reps, stay on that weight 
Z bar skull – 2 sets, 12 reps – increase the weight a go for 8 reps
Low incline DB fly – 1 rp
Single arm rope pushdown– 1 rp  
STRETCH
Banded chin – 2 sets of 15-20 reps 
Single arm lat row – 2 sets of 15-20 reps   
Rear delts on seated cable – 3 sets of 15-20 reps 
STRETCH
Dual machine bicep curl – 4 sets of 10-12 reps   
STRETCH
Ab machine – 3 sets of 10-12 reps 

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]

Check in day. Now 12 weeks post show. Bodyweight has held at 56.8kg for the last 3 weeks, which was the plan.

Condition is still ‘acceptable’ and I don’t feel overly flabby just yet ????

Strength is still holding well too and progressing slowly.

No changes to diet again (Still liquidising my meals and eating like a baby ????????)

Upper body day today and another revised session with an increase in volume, so I’ll post that up in a bit.

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]

In a comp prep scenario we do what’s necessary. This may not always be the best health wise, but aside from that fats are vital for health and should always be included in a diet. Amounts will vary person to person. If you prefer a lower fat approach, try it and see how you feel. If you experience low mood, fatigue, digestive issues or other symptoms that could be as a result of not enough fat in the diet, increase until you find the right amount for you.

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]

Thank you very much!!!! I appreciate the help and look forward to giving these a try!

You won’t be disappointed ????

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 am wanting to purchase some prepare and sustained. I live in the US so I am wondering who to contact for international shipping ? Ready to give my debit card info…please help soon Jordan or Corrine or an of the team. Pretty Please with protein powder on top????

——————

If you email the guys at http://www.supplementneeds.co.uk they will be able to quote you for shipping. They stock the whole JP range.

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]

You’re correct that recovery capabilities will be person dependant. I agree that full body workouts are going to be beneficial in your circumstance, so possibly hitting 3 a week with rest days in between.
Devise a plan, assess how you recover and track your progress, then tweak your volume from there if needed. Feel free to post up what you come up with if you want any feedback on the set up.

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]

It’s not worth it imo. Having a couple of days off to rest and recover will be far more beneficial than potentially prolonging an illness by compromising your immune system further. The gym will still be there and your muscles won’t disappear in a few days.

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]

Rest day and a productive day of work and catching up on jobs. Check in day tomorrow.. Am I getting too chunky or is all good!?.. I shall report back with feedback 🙂

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]

Having a longer period of time before you start eating can actually be of benefit during a fat loss phase. It can help with hunger and adherence. I wouldn’t advise doing extended periods of fasting for the purpose of dieting and muscle retention, but fitting your meals into an 8 hour window is fine, so long as you still prioritise the food you need around your training.

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]

You’re getting in your protein from the whey shake, so I’d save the extra calories from the milk and pour the whey over some cereal instead 🙂 This will be lower in fat and contain high carbs/pro.. Ideal for post workout.

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]

No different dieting or not:

LOVE HEART – 1 serving am
HALCYON – 1 serving post workout or 1 serving pre bed on rest days
CURE-COMING – 1 serving am and pm
IN-SURE – Pre carb meals
Liposomal Glutathione – 1 serving am on rest days
Omega 3 – 1 serving am and pm
Vit D3 & K2 – 1 serving am
Multi Vitamin and Mineral – 1 serving am
Boswellia Serrata – 1 serving am and pm
Dr Dean’s Liver Stack – 1 serving pm
Dr Dean’s Sleep Stack – 1 serving pre bed

Whey Isolate with some meals
Chocolate Greens Powder – 1 serving with meal one

Pre workout:
PREpare

Intra workout:
Creatine Monohydrate
MPS Max
Sustain

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]

Really GOOD session today! Haven’t done this Lower workout for a few weeks due to training Legs with Ryan for the site the last time I was on this rotation.

Energy, focus, motivation and strength all in a good place and all weights increased.. happy happy 🙂

ROTATION 2 – LOWER
Seated Hamstring curl – 2 sets – 12 reps – increase the weight a go for 8 reps
Leg extension – 1 set of 12-15
Hack squat – 2 sets – 12 reps – increase the weight a go for 8 reps
Paused Smith squat – 1 set of 20 reps – hold for 2 secs on pause
Single leg standing hamstring curl – 1 r/p set
Glute bridge on the smith – 2 sets of 10-12 reps – hold at peak contraction for 2 secs and control eccentric
Abductor – 1 r/p set
Decline crunch – 2 body weight sets of 15
STRETCH
Toe press for calves – 3 sets of 10-12

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 stick to Pull, Push, Legs in that order or Legs, Push, Pull. Trying to do full body 3 days in a row won’t allow enough time for recovery imo. You’ve already stated too that you’ve made some good progress with this style and built some solid muscle, so I would continue.

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]

Are you talking about Selection for an Elite UK Military unit? If so. I wouldn’t advise taking any peds. There are strict testing protocols in place and you’ll get found out if you try to cheat this.

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]

How high are your fats at the moment? You could potentially add some fats to help get some additional calories in. Digestion and appetite can sometimes take a hit if fats get too high, so I would always favour adding carbs first, but in the majority of your non training day meals and meals away from the workout window, you could certainly trial it and see how you feel. Coconut oil, avocado oil, salmon, avocado, beef, nut butters are all good sources.

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