[Clare]

Well I won’t be asking him again @samking104 .. I knew it was a mistake the minute I asked him as he looked a little bewildered, but hey it’s done now. High Incline I stuck to the same weights, but squeezed out an extra rep or two this week.

I’m pretty confident I’ve made some progress despite the short off season we’ve had, but I guess only time will tell. All I can do is continue to show up, stay meticulous with diet, progress my training and pay attention to recovery and stress and over time the rewards have to 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]

Today was Push and I managed to salvage what started out as a very frustrating session. My first exercise was a Dumbbell Shoulder Press and I’m at the point where I’ve maxed out my top set at the current weight I’m using and have been thinking about this session with anticipation to progress. So as I’m moving through the dumbbells in my warm up, I’m pretty confident I can get some reps out of the next weight up. However, I know that I’ll struggle to kick them up and get them past shoulder level due to my annoying elbow and weaker left forearm, so I look around the gym for a potential spotter. I didn’t have much choice as the gym was pretty empty, but politely asked a guy nearby if he wouldn’t mind spotting me, to which he obliged. I clearly explained that once the dumbbells are above my head I’d be fine and all I needed was him to stand behind me and push my elbows up to get me in position.. Sounds clear, right? …So I kick them up to my shoulders and he’s stood behind me with his hands under my elbows… and NOTHING. A few seconds pass.. still NOTHING! I’m going red in the face shouting ‘Push them up’.. NOPE.. ‘PUSH THEM UP!’.. NOTHING! AT which point I’ve held an ISO hold for about 12 seconds, my elbow is in pain and I have to throw the dumbbells down. So now I’m completely fatigued and there’s no chance I can have another attempt today, so had to settle for dropping back my weights…. AGGHHH! Anyway, the rest of the session wasn’t too bad and I tried not to let my frustration stay in my head. I guess the moral of the story is choose your spotters wisely!

PUSH 1

DB shoulder press – 2 sets of 8-10 (ARGGHHHHHHHHH!)
High Inc DB Press – 2 sets of 8-10
Narrow smith Tricep press – 2 sets of 8-10 
Pec dec – 1 set of 15
Lying cable lateral raise – 3 sets of 15
Plate front raise – 1 set of 12 
Tricep rope pushdown – 3 sets of 12  
Abs – 4 sets of 15 Ab roll outs, 1 min rest in between

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]

One small update I forgot to mention yesterday. I’ve added 5mg Yohimbine HCL to my rest day pre cardio sessions.

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’m with Kuba.. a Pan and a hob does the job!.. There’s no magic way that’s better than the other. Just comes down to convenience/time/cost/preference.

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]

Checked in with Jordan this morning. 10 weeks out! My weight was 57.6kg on wake, so marginally down again. We’re going to continue as we are going into next week and see if we can get another drop by next check in. I’ve attached a pic of my current situ, but nothing spectacular to see yet (I’m not keen on this in between phase where I’m not lean or full on fat, but basically just look smooth and small and like I don’t lift.. haha!)

Today has been a rest day, so began with another fasted 25 mins of cardio, then client one to ones and another lovely walk in this beautiful sunshine this evening to top my steps 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]

Cardio for me would be classed as something outside of your everyday NEAT output that gets your heart rate up consistently. However, when deciding on whether doing additional cardio would benefit you would depend on your goals and current progress/results. If you’re in an offseason scenario and already burning a lot of calories through NEAT, I’d hesitate to add additional cardio on top of that. You need to take recovery into account and whether or not doing extra output would impact your training sessions. Personally I would keep cardio out and have that as a tool to use when you go into a cutting phase.

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]

Fibre and fat can both affect the rate of digestion, so I would have your higher fibre and fat meals away from the workout window.

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 can still build muscle for sure using swimming alongside your resistance training, but as Ryan has pointed out, you’ll need to pay attention to your Nutrition and recovery.
Look at the bigger picture.. If swimming is helping with your rehab right now, then I’d say it’s a beneficial addition. ‘Optimal’ isn’t always possible, but we can take sensible steps in order to get as close as we can.

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]

Yes I would have a carb heavy meal prior to bed. You could always have something easy to digest on wake such as a banana and Whey Isolate, but if not keep using your intra drink and start sipping on your way to the gym.

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]

We all have those days at some point or another Jordan. Could be many factors as to the reason why… but we dust it off and move on and go in next time with the mindset of having an awesome session.

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]

Leg Day was upon me again this morning! Really good session. All numbers up again. Leg exercises seem to be progressing more than my upper body moves at the moment, probably due to my annoying elbow, however my strength still seems to be holding all round so can’t complain. I just hope we discover some improvements once I shift all this fat 😉

DB lying hamstring curl – 2 sets of 8-10
Hack squat – 2 sets of 8-10
Leg Press – 1 set of 8-10
Leg extension – 1 set of 8-10
Single leg standing ham curl – 2 sets of 8-10
Single leg hyper – 1 set of bodyweight
Adductor –1 quad drop, 15 on the first
Leg raises for abs – 2 bodyweight sets
Toe press – 3 sets of 10-12, 1 min rest in between, last set 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]

Glad you got on well with it Andy.. and good effort progressing your weights!

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]

and then once I have hit the top ends of both rep ranges for that exercise I will increase the weight and go again. does that sound about right. thanks in advance for your time to help me out by the way

Yep, sounds good to me. Just keep addressing your form and make sure you’re not getting lifts up just to get an extra rep and beat numbers.

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]

What a stunning day! We’re not used to this weather in the UK, so obviously we have to get excited when we see the Sun!

Rest day for me today, which began with my second bout of cardio. 25 mins on the bike again, followed by a walk outside to start racking my steps up. Then into work for some client one to ones and just got back from a walk up to my local Costa to meet my Mum and her partner for a lovely catch up, green tea and exchange of Mother’s day and Daughter’s birthday presents 🙂

Hope you’re all having a fab day..

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]

Possibly around an 8-10 rep range for the first working set and then back off between 12-15 reps typically. I don’t calculate an accurate percentage weight drop for the second back off set, I’ll just take some weight off to hit that rep range, but will obviously have my previous log book numbers to go by and try to beat.

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