[Clare]

What is your current goal at the moment? Accumulating steps is a good way to burn extra calories throughout a day and track output when in a dieting phase, but it’s just a tool you can use. Like Ryan says, don’t stress over it. There’s no rule to say you need to hit 10,000 steps a day. If you are trying to drop some fat, just cut some calories back or if you really feel you need to add in some more activity then tag 10 minutes walking on the treadmill post workout before you head home. Stressing and worrying, then having no down time will do more harm than getting in a few extra steps.

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]

Lower Day has come around fast again.. Doesn’t seem more than a few days since I was filming my last Leg day with Ryan, which has just gone up on the site (ft, The 50 rep Leg Press drop set and a face full of newly fitted braces for attractiveness levels off the scale).

Anyway today was a good one. I had to train slightly earlier than usual due to having clients booked in, but took away a Pb on the Hack. Happy with strength at the moment and how training is going in general.

Lying 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 Hammer strength Leg press – 1 set of 20 reps (Tough but good!!)
Single leg hamstring curl – 1 r/p set
Smith sissy squat – 1 r/p set
Abductor – 1 r/p set
Ab Leg raises – 2 body weight sets
STRETCH
Seated calf raise – 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]

There’s nothing magical about ground rice or any foods for that matter. First of all, meet your target calorie and macros, fill those with foods you enjoy and digest well and make sure to get a wide variety of nutrients and adequate fibre from vegetables. Then distribute those foods into meals at times that suit you best; considering when you train, when you need to prioritise energy, performance, recovery and keeping insulin sensitivity in check. Copying someone else’s diet won’t necessarily be the best diet for you, so it’s worthwhile experimenting.

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]

Haha.. thanks @ryanpetford .. I’m not riddled, but I’ve had a couple of episodes of tennis elbow, which is feeling good again at the moment. Unfortunately both tennis and golfers elbow are overuse injuries that will flare up when the tendon becomes irritated and inflamed. It’s just a case of pulling back and reducing that inflammation before building back up again. You won’t ever completely cure it, but you can manage it. These issues can also come from instability further up the chain, which results in the tendon taking on too much work. In my case it has stemmed from a bit of instability in my shoulder, which I’ve had to address, so you need to see a decent physio who can look at you as a whole and not just at the point of pain.

These are the things that have helped me:

Working with a decent physio regularly for soft tissue work and ultrasound and strengthening exercises for my shoulder
Massaging with kwan Loong oil pre training and stretching the forearm
Warming up well pre training with a lot of band work for rotator cuffs and shoulder stability
Wearing neoprene elbow sleeves during all upper body training days
Avoiding or switching any exercises that aggravate or cause too much pain (If it hurts, avoid it.. if it feels ok, carry on)
Using straps or hook grips for pulling exercises
Icing for 20 minutes post training
Supplementing with Supplement Needs Boswellia Serrata, TrainedbyJPnutrition Cure-Coming and Omega 3. (TrainedbyJPnutrition will be releasing an all in one joint formula soon, so will be using this too)

Now that I feel good again, I’m building my weights back up and reintroducing exercises that I couldn’t previously do. I’m also doing a lot of single arm work and eccentric loading on biceps which is working well.

It’s along process, but you need to persevere and don’t ignore it. Work around it the best you can using the advice above.

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 seen anyone for a professional diagnosis?

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]

Excellent Upper session this morning. One of those days where everything felt good! Strength up a touch too 🙂

Low incline lying side raise on the cables – 2 sets of 12-15
High Incline DB press – 2 sets – 12 reps – increase the weight a go for 8 reps
Narrow press machine – 1 r/p set
Close grip smith press – 1 set of 15-20
Front Ez bar raise – 1 set of 15-20
STRETCH
Lat activation – 1 set of 15-20
Lat pulldown – 2 sets – 12 reps – increase the weight a go for 8 reps
Mid back row – 2 sets – 10 reps, up the weight 6-8 reps
Single arm lat row – 1 r/p set
Reverse fly – 1 set of 15-20
STRETCH
Dual bicep curl – 2 sets of 10-12
STRETCH
Ab Leg raises – 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]

There’s no right or wrong. Sounds good to me; and if you’re progressing well in the gym, feel energised during your workout, digesting everything ok and feel good with this set up, then no need to change anything.

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]

Remember that when you’re cutting you will be depleted and go through periods of looking flat. It’s part of the process, not to mention the mind games of getting smaller. However it may be more beneficial to only do cardio on rest days and increase to 60 mins or at least take it out of your Leg 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]

Well today began with me spilling a whole cup of coffee down my lap in the car, so I’ve spent my day at work looking like I’d wet myself and smelling like Costa.. which was nice.

Aside from that, I’ve had a productive rest day and all set for an Upper Body session in the morning 🙂

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]

There’s no point worrying if that’s all you can get, you just need to make sure your routine is set up in such a way to make that 6 hours sleep quality. Literature suggests getting around 7-8 hours is optimal, but as with everything it’s person dependant. I would ask myself how I feel on that 6 hours sleep, am I productive, do I feel refreshed and rested.. If the answer is yes, I wouldn’t worry. If the answer is no, grabbing a nap later on in the day will certainly be beneficial (However, 3 hours may be a little excessive!).

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 hear you cleaned up!! Congratulations Sam.. Nice work.

So have you got the bug now!?

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]

Nice job with the mini cut.. time to get a decent off season underway now and get back on that stage next year 🙂

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]

Off Season –
Chicken Breast
Jasmine Rice
Coconut oil
Veg
40c/35p/15f

Pre Contest –
Greek Yoghurt
Vanilla Whey
Almond Butter
8c/35p/10f

Off Plan –
Chilli Con Carni and Rice, Vanilla Cheesecake.. and a Costa Granola bar 🙂
#WhoCaresWhatMacros

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 that day again! Death by Deadlifts 🙂 Really good workout despite a different environment. Numbers up a touch, so all good.

..Now time to recover!

Seated hamstring curl – 1 set of 10-12
Snatch grip deadlift – 1 set of 10-12, increase the weight and get 6-8 reps – TOUCH AND GO REPS
Conventional Dead into a shrug– 1 set of 15-20, each reps moves into a shrug – ONE FLUID MOVEMENT
Glute bridge – 1 r/p set
Single leg Leg press – 1 set of 20
45 degree hyper – 1 set of 10-12 reps – hold at peak contraction for 2 secs with a controlled eccentric
Abductor – 1 r/p set
Back supported leg raises – 2 body weight sets of 15
STRETCH
Seated calf raise – 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]

Je ne suis pas Français, mais j’ai mis votre question dans le traducteur Google!

Si vous continuez à progresser et à obtenir de bons résultats avec ce que vous faites actuellement, avez-vous vraiment besoin de changer les choses?

Si vous sentez que tout votre corps a besoin d’amélioration, vous pouvez essayer des séances d’entraînement du corps entier 3 fois par semaine ou 2 Corps complet, Supérieur, Inférieur et voir comment vous répondez. De cette façon, vous frapperez les parties du corps plus fréquemment.

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