[Clare]

This is very person dependant. I personally prefer taking complete days off as the temptation to push harder than I should will always be there, plus being away from the gym for a few days gets me super motivated and fired up to get back to it again feeling fresh. Others like to continue to keep the routine of their training days and prefer just to pull volume and intensity back to allow joints etc to recover a little. If you’re feeling completely burnt out or beat up though and noticing a marked decline in performance, I’d favour a few days off.

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 are you feeling this week Jordan? What date is the next show?

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]

Current Supplement Stack:

Supplement Needs Liposomal Curcumin with Resveratrol – 1 teaspoon am
Supplement Needs Liposomal CoQ10 – 1 teaspoon am
Supplement Needs Omega 3 – 1 serving am and 2 servings pm
Supplement Needs Vitamin D3 and K2 – 1 serving am
Supplement Needs Multi Vit and Mineral – 1 serving am
Supplement Needs Ashwaganda KSM-66 – 1 serving post workout and 1 serving pm
Supplement Needs Boswellia Serrata – 1 serving am and pm
Supplement Needs ALA – pre carb meals
Supplement Needs Liposomal Glutathione – 1 teaspoon pm
Supplement Needs Sleep Stack – 1 serving pre bed
Lovehemp CBD oil 5 drops of 20% – pm
Project AD Greens Powder – 1 serving with meal one
Yamamoto Whey Isolate with some meals
Intra workout:
5g Creatine Monohydrate
TrainedbyJP Nutrition MPS Max – 30g
TrainedbyJP Nutrition Sustain – 25g

5mg Yohimbine HCL pre Cardio

*The NEW TrainedbyJP Nutrition PREpare and HALCYON will be added once I receive them in my next order. The Pre workout will arrive in perfect time to add as I go deeper into this prep and the HALCYON will take place of the Ashwaganda and be used as a Neural Recovery product.. again, ideal during a prep phase to manage stress.

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]

A very busy ‘Rest’ day doing not a lot! Complete day off work as a few of my Clients are away this week on Easter Breaks, so I’ve filled my day with Cardio, Cleaning the house, a hairdresser trip with my youngest Daughter, getting some blood drawn for a Complete Athlete Blood Test through Youth Revisited, writing some client plans, bit of food prep and an afternoon stroll to hit my steps.

And a little Bird tells me 2 NEW TrainedbyJPnutrition products dropped today!! Excited much to get my hands on the all New PREpare and HALCYON!

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]

They’re a fantastic nutritious food, but they still contain calories, so just make sure they fit into your overall macros to ensure you stay in a deficit and still hit your daily targets.

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]

Only had it while flat benching, but I added in elbow sleeves through any of the loaded sets on anything push and it was amazing the difference, they weren’t too heavy duty so the assistance wasn’t too much at all, just kept compression and heat around my elbows

Agree Nick. Elbow sleeves have been the best thing I’ve implemented for my tennis elbow and have enabled me to continue 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]

Bodyweight hit 57kg this morning, so we’re moving slowly!
Another good session.. Pull today and NO ELBOW PAIN again (Woohoo!). Felt really good going in again and managed to progress marginally on main lifts. Back feels ruined right now, haha!.. Recovery is pretty good at the moment though, although not relishing in the thought of a late shift at my work later.. I’d much rather be laying horizontal and recovering, but hey (Think of the steps!)

PULL 3

Unilateral underhand Pulldown – 1 set of 10-12 each, stay on the same weight for another set
Rack pull from the knee – 2 sets of 8-10
Cable Close grip Lat pull down – 2 sets of 10-12
Chest supported row machine – 2 sets of 10-12
Single leg DB RDL – 1 set of 15
Abductor – 1 set of 20
Cable for rear delts – 3 sets of 10-12
Toe press on leg press – 3 sets of 8-10 – 1 min rest between sets, last set straight into a stretch

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]

Won’t get time for a pre. Plan to train 6.00am so I’ll just ensure a good post. Thanks Guys.

Just have a whey shake and banana pre training and get a decent meal in post 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]

Hi Clare. My first post workout meal was 170g roughly would it be a problem having that much after second workout before bed?

If that fits with your overall calories/macros, then it’s fine. You need those carbs post training, however I’d be more inclined to have a shake immediately post training and then something slightly slower digesting pre bed, so maybe Oats, whey and fruit or Chicken, rice and veg as opposed to cereals and bagels again.

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 is no problem having carbs in the evening.

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]

Bit lost with my days with it being Easter break for my girls and Leave for the hubby so it throws me off a bit as I’m a routine person. I still stick to my usual structure though, just with more tidying up and cleaning in between!

Fantastic Push session today. Lots of energy and felt really good going in. Small increments of progression too, so happy happy. No elbow pain at all either!!

Also a little feedback on the TrainedbyJPnutrition MPS Max and Sustain Intra that I’ve been using for over a month now.. I use the Lemon and Lime which tastes AMAZING! Goes down super easy during a session, energy is nice and stable throughout and I’ve honestly felt a marked improvement in recovery between sessions. If you’re considering trying it, then I would definitely give it a go. It’s difficult to express just how good it is. I’m eagerly awaiting the New Pre now, which is imminent!

PUSH 3

Smith shoulder press – 2 sets of 8-10
High Inc machine press – 2 sets of 8-10
Dip machine – 3 sets of 8-10
Low incline DB fly – 1 set of 15
Lying cuff side raises – 3 sets of 15
Plate front raise – 1 set of 12
Dual rope Tricep pushdown – 3 sets of 12
Plate crunches for Abs – 4 sets of 15 (1 min rest between sets)

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]

My initial thoughts are: You’ve obviously spent some time thinking about it, It’s something you know you’ll enjoy, it will allow you to eat with your family and give you a sense of being in control.. therefore for you, I think it’s a great idea. If you plan to continue training during this period, just arrange your meals accordingly to enable you to fuel and recover from your workouts.

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]

That sounds disgustingly awesome.. I want to play!!

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]

Much needed day off training and day with the family. Did my 35 mins cardio first thing pre meal 1 and got plenty of steps in out and about, meals in tow of course.

Hope you’ve all had a lovely weekend 🙂

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’d take it one step at a time. Don’t throw everything into the mix at once or you’ll be overwhelmed and run the risk of falling off again. Begin by building on daily habits. Figure out when you can get to the gym, find a plan you know you can stick to and show up. Next, plan your meals and get into a routine of when you need to shop and when you have time to prepare them. They don’t need to be complicated, just find something you can stick to that gives you enough energy to fuel your training, has adequate protein in each meal and will keep you from slipping off your plan during the day. If you can, begin your day with a short fasted walk.. it’s amazing how this can set you up for the day, keep you motivated, help your mindset, set your digestion up and burn a few calories in the process. I wouldn’t worry about anything else until you have these basics ingrained again.

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