[Clare]

Rest Day for me today. I have a rest day either side of Legs, which I feel is very beneficial for recovery and getting the most out of the workout, so I’m liking this current set up.
Today is my youngest daughter’s birthday, so I’ll be spending some time with her today. I also have an off plan meal to have this weekend, so makes sense to take that today and have something nice to eat together.. Having said that, she’s probably already made plans with her friend’s, so I might not be invited, ha! Either way I’ll enjoy a meal at some point.

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[Clare]

Hi Lisa.. Thankyou! I’ll be posting my full diet with any updates as I go throughout my off season and prep, so you can follow as I go. Feel free to ask me any questions you may have too.. can be about anything 🙂

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[Clare]

Good to see you this morning too Sam! Yeah I’m barely above stage weight, so still got the condition going at the moment. I’ve just had a calorie increase today though for my Training days and will have a meal off plan this weekend, so weight should start climbing soon. In regards to how much we’ll push up this off season; will depend on when I want to compete again. I’m not afraid of gaining, but plans will dictate how long we have and what a reasonable amount would be. I’ll keep you all posted though.

Hope your pull session was a good one.. I’m sure I’ll be seeing you at Primitive again soon!

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[Clare]

Leg workout at Primitive Gym this morning. Another good one.. Love that place!

LEGS 2

Seated hamstring curl – 2 sets of 8-10
Smith squat – 2 sets of 8-10 
Sissy squat – 1 set of 8-10
Leg extension – 1 set of 8-10 reps
Single leg lying ham curl – 2 sets of 8-10 
Abductor machine – 1 quad drop, 15 on the first
Adductor –1 quad drop, 15 on the first
Seated calf raise – 3 sets of 10-12 reps, 1 min rest in between, last set into a stretch

Been discussing future plans and times to possibly next compete with Jordan this morning, so will keep you all informed when any potential decisions have been made.

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[Clare]

1. Lion King
2. Roast Potatoes
3. Costa.. boring Medium Black Americano. “Any cakes or Pastries today Madam?” ..”Ooh go on then, I’ll have a White Chocolate and Raspberry muffin please” 😉

P.S. That picture this morning!!! JUST WOW! X

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[Clare]

Morning! Two weeks Post show today. Bodyweight is 52.4kg again this morning. Current physique update is posted on my IG. I’ve checked in with Jordan and we’re increasing food slightly on a Training Day, which I’ve listed below. I’m a week back into training again now and seem to be recovering well from the workouts, motivation for training is high at the moment too, which is good. The massage yesterday was really beneficial.. but brutal! All that posing practice ruins my back! I was wiped out later that evening and slept really well. Good job as it’s Legs today at Primitive Gym.

Training Day Diet – Update
Meal 1 – 3 whole eggs, 7 egg whites, 7g coconut oil
Pre gym meal 60mins pre: 30g ISO whey, 70g ground rice, 10c fruit, 20g nut butter
Intra shake start 20mins pre training: 1.5litre of water, 30g peptopro, 5g creatine, 40g cyclic dextrin
Pwo 45 mins after: 200g chicken breast, 40g rice, 80g Cheerios, 3 rice cakes, 30g jam
Meal – 200g chicken breast, 1 bagel, little bit of butter, 100g banana
Meal – 200g 5% fat beef, 10g coconut oil
Meal – 200g chicken breast, 5f from cheese, 100g avocado
Meal – 20g p from ISO whey, 200g fat free Greek yoghurt, 40g nut butter

I’ll Post my Leg workout from this morning later today 🙂

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[Clare]

Hey Sam. All good at the moment, yeah. Extra food is nice too ???? Pleased you tried out the Frog Press, they’re a good one to burn out the adductors at the end of a workout! I’ll be at Primitive again tomorrow for some more leg punishment!
I have a lot of deep scar tissue build up in my upper back, so I try to keep on top of massage now. We use scraping, active release and the Theragun, as well as manual deep massage, so a variety of techniques. It’s something I wish I’d incorporated more throughout my years of training, but hey, I’m doing what I can now.
How’s your training and future plans going?

_________________________________________

Instagram @ClareBarksPT

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[Clare]

I find it very hard to just sit and rest too! You’re looking your best ever Corinne. Nothing more is needed other than to go out there and show ’em what you’ve got. We’re all behind you X

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[Clare]

Morning! Bodyweight on wake was 52.4kg this morning, so still very close to stage weight. I’ll be doing a full check in with pictures for Jordan tomorrow morning. Rest day for me today. PT work and I have a Massage booked for later on this afternoon. The guy I see uses a variety of techniques, which can be pretty brutal, but something I really rate as part of recovery and keeping on top of scar tissue build up and minimising imbalances. Something I try to keep on top of as often as I can.

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[Clare]

I used protein powders throughout both of my pregnancies, no issues.

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[Clare]

Cheers Joe.. I’ll try and be interesting ????

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[Clare]

You’ll be fine Haider. It needs addressing, so there’s nothing you can do about it. The actual reality of how much better you’ll be afterwards far out weighs the anticipation, what if’s and stress of worrying about it. Sometimes forced rest is a blessing in disguise. It is what it is and you’ll pick up and crack on once you’re on the other side.

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[Clare]

Today’s Push workout. Another good session. I’m enjoying the reduced volume, which is less fatiguing and keeping my strength and Intensity up.
Any questions, fire them over.

PUSH 2

Shoulder press machine – 2 sets for 8-10 reps
High Inc Smith press – 2 sets of 8-10
Dips – 1 set of 8-10
Cable X over – 1 set of 15
Side raise machine – 3 sets of 15 reps
Tricep bar pushdown – 3 sets of 12  
Single arm seated DB curl  – 2 sets of 8-10  reps
Dual machine curl – 1 set of 15,
Abs – 4 sets of any exercise, 1 min rest in between, all sets aim for 15 reps

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[Clare]

Hi Matt. Good to see you on here 🙂 I was impressed with the improvements you and Jordan made this year.. be interesting to follow and see what you can do in the lead up to your next show.

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[Clare]

So far this morning I’ve smashed a glass, left my coffee machine running which has flooded my kitchen surface and dropped a box of eggs, so surely the only way is up from here on in! Push Day for me today.. I’ll post my workout afterwards.

Body weight has dropped slightly this morning, so we’ll see where I’m at when I check in with Jordan at the end of the week incase any adjustments need to be made. Food is quite high, so I expect my body to settle soon and begin gaining.

I had an email yesterday from one of the head judges in Italy with feedback on my last show, who highlighted the potential need for additional Lat development to create a more dramatic V taper and to adjust my back pose to lean towards the judging panel more.. so these points will be noted going forward into this off season phase.

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