Clare
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That’s all ?
I see the pitbull ( from uk ) he use kre-alkalyn ( he was a JP client )You can use other forms, but some can occasionally cause people digestive issues. Creatine Monohydrate is cheap, well researched and does the job, so makes sense to use this if it causes no issues.
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As above. Creatine Monohydrate (Creapure), that is used in the TrainedbyJP Sustain, is the purest and most researched form.
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Why do you need to replicate a Stairmaster? There’s nothing magical about this machine. Just find something that raises your heartrate and burns some extra calories. Any form of cardio equipment will do the job, as will a brisk walk outside.
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Today is usually a rest day, but I have a packed day at work tomorrow, so instead of rushing got my Upper Body workout in today instead, then I’ll rest tomorrow ahead of training Legs for the site with Ryan on Wednesday.
Today was a good one! Strength is feeling really good right now and movements that aggravated my elbow previously are all back in and progressing nicely. Like I have just stated on my latest Instagram post, it’s not always about training harder, but training smartly. If you have any injuries or niggles right now, then don’t ignore them. Address the issue, seek professional advice, work around the problem and keep on top of rehab, supplementation and treatments before slowly reintroducing exercises again and progressing steadily.
Seated side raise on the cables – 2 sets of 12-15
High Inc machine press – 2 sets – 12 reps – increase the weight a go for 8 reps
Narrow mach press – 1 r/p set
Single arm rope pushdown – 1 set of 15-20
Front cable raise – 1 set of 15-20 reps
STRETCH
Lat activation – 1 set of 15-20
high row pulldown – 2 sets – 12 reps – increase the weight a go for 8 reps
Seated row – 2 sets – 10 reps, 15 reps
Single arm lat row – 1 r/p set
Cable rev fly for rear delts – 1 set of 15-20
STRETCH
Dual seated mach bicep curl – 2 sets of 10-12
STRETCH
Rope ab crunch – 3 sets of 10-12Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Same approach for anyone. It doesn’t matter whether you’re male or female. Pick a split that suits your needs, training age, enjoyment, time that you have to train and then adapt to suit you, your recovery capabilities and any lagging body parts that you may want to bring up.
If you post some more info about yourself, how long you’ve been training, how many days you can train and goals, we may be able to help further. There’s also plenty of advice on this site already about setting up splits and workouts.Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
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Doesn’t matter that you’re a female. I wouldn’t go lower than 2.2g per kg bodyweight during a maintenance phase. I personally always tend to run protein higher though.
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every source of protein or only animal source ?
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From all direct, complete sources of protein. I document all of my diet and any alterations on my log if you’re interested in what I eat.Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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eg.
Abductor 1 x rest/pause set – Xkg x 15, 6, 4Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Doesn’t matter that you’re a female. I wouldn’t go lower than 2.2g per kg bodyweight during a maintenance phase. I personally always tend to run protein higher though.
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tb-jp.com/collections/nutrition - highest quality supplements on the market.
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I think their Whey Isolate is a good budget whey
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tb-jp.com/collections/nutrition - highest quality supplements on the market.
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Lower Load Day.. I had to train elsewhere today due to my usual gym for this workout undergoing a refurb throughout August. I opted for South Coast Power House in Bournemouth. Only a short drive away from me, but I haven’t ever been there before. Quite a small premises, but adequately equipped for what I needed. Hex Bar deadlifts were on the menu and as I’m used to a much heavier and longer bar with raised handles, the smaller frame and lower set up took some getting used to, but nevertheless it felt good and was able to still push. The belt squat was also a different model, but again managed to take it to failure and landed in the hole.. haha!
These Sunday sessions always wipe me out afterwards, so must be pretty CNS taxing for me.. so the plan now is to rest up and recover and let my TrainedbyJPnutrition Halcyon take effect!
Seated hamstring curl – 1 x 15
Hex bar deadlift – 1 x 15, increase the weight and 1 x 8 – TOUCH AND GO REPS
Hex bar deadlift into a shrug– 1 set of 20, each rep moves into a shrug, 1 fluid movement, staying continuous
Narrow Belt squat – 1 x 20, 1 x 10
Dual Leg press – 1 x 25
GHR – 1 x 20 BW – hold at peak contraction for the count of 1,2, then very controlled eccentric
Abductor – 1 r/p 20, 8, 6
Leg raises – 2 x 15 BW
STRETCH
Standing Calf raise – 3 x 10-12.Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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I’d get a light. Something that’s not too harsh. I think you can get natural lighting bulbs too, which mimic natural daylight. Then stay consistent with where it’s set up and where you stand for pictures.
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Wow.. Just read your story. You’ve had a rough ride, but sounds like you have things under control now and getting more structure back in your life. Keep logging your progress, it will be interesting to follow.
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Rest Day today. Bought myself a Nutribullet and liquidising my meals into soups/sludges! Seems to be working and at least I’m managing to stick to my plan doing this.
Anyone else had fixed braces before? How long does this discomfort and inability to eat solid foods last!?
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If you’re hitting true failure at 15 reps, you can only do what you can do in the following 2 sets. 15, 5 and 3 sounds about right to me.
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From what I understand, a rest/pause set is a prolonged set which has three failure points. So for example you would pick a weight and fail at say, 12 reps, rest and take 15 deep breaths, go again and hit failure , rest and take 15 deep breaths and finish with final one final set to failure (You may only squeeze out a couple of reps on the last set).
A widowmaker starts with one set hitting failure at around 8-12 reps, then take 2 or 3 short breaths (don’t re-rack and rest) and complete another 1 or 2 reps, take 2 or 3 short breaths and repeat until you hit 20 reps or until you basically have nothing left!
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tb-jp.com/collections/nutrition - highest quality supplements on the market.
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