[Clare Barks]

Legs today and another good one in the bag. I’m getting some blood work done tomorrow, so I intended on holding back a little to try not to skew liver and kidney markers, but I kinda didn’t! I’ll just bear that in mind when results come back. I’m getting everything checked anyway, so I’ll know if anything else is flagged up.

Lying Hamstring curl x 2
Adductor x 1
Hack squat x2
Banded Leg Press x3
Leg ext x 2
Abductor x2

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[Clare Barks]

You don’t need to cook Cream of Rice. If I’m on the road, I’ll just add cold water to a Cream of Rice and Whey meal, mix and eat it. If you stop at a services or pass a coffee shop, you can also ask for a cup of boiled hot water and mix it with that if you prefer it warm.

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[Clare Barks]

Where are you staying? Some hotels will have fridges in the room. Alternatively you can freeze some of the meals, so that they’ll stay fresher for longer before being completely defrosted. Another option will be switching some meals out for Cream of Rice or Oats with Whey and adding things like berries/nut butters/seeds/honey or whatever to match macros. Rice cakes are another easy option and you can buy boiled eggs, salads, fruits and freshly cooked chicken at some supermarkets.

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[Clare Barks]

Today has been a rest day. A morning of work, then an afternoon spent with my youngest daughter. I had a couple of posing clients this morning, then I went out for lunch with my daughter, did a bit of shopping and we’ve just finished doing some baking. A lovely day 🙂

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[Clare Barks]

Basics for me every day would be D3 & K2, Omega Pharma Pro, Cure-Coming, Creatine and, if possible, Love Heart. A decent multi vit/min or greens supplement will also ensure all micro nutrients are covered.

In terms of recovery in particular, you need to be on top of your hydration, diet, training set up and sleep primarily.

If sleep is an issue or you want to ensure you’re getting quality sleep for recovery, then Dream Sleep would be a good addition. Unwind taken post workout is also a great way to improve recovery.

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[Clare Barks]

If your thyroid output is low and is showing on blood work, what have you been advised by your Doctor? Have you been prescribed any thyroid treatment?

I wouldn’t advise starting birth control as a ‘Just incase’. If hormone imbalances are suspected, again these need to be tested and treated accordingly if necessary.

Here in Italy, it seems that thyroid replacement is prescribed only if you have high TSH. I think they prescribe only T4, my mom and grandma have always taken Eutirox alone, never combined therapy. I’m going to try to talk to another endocrinologist in September hoping she will help.

As for birth control I totally agree it doesn’t really make sense to me. Blood tests in the past have always shown that I have perfect female sex hormones, in fact I have perfect menstrual cycle since the first time I had it. Zero acne, zero pain, just a mild PMS that is getting better growing old. So I’d rather not take it.[/quote]

I would disregard the birth control advice and if possible, get some more blood tests done and push to get prescribed thyroid treatment. You could go down the natural route and supplement with Sea kelp, Selenium and L-Tyrosine, but obviously this may not be as effective or controllable as prescription medication.

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[Clare Barks]

In a deficit you’re not likely to be able to keep progressing. Keep things as they are for now and just adjust your volume if you need to. The only time I’d switch out exercises towards the end of a cut is if a movement may pose an injury risk due to a lack of stability, such as free weight exercises like bench press or deadlift.

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[Clare Barks]

ATM I’m taking 2000g omega 3 a day, and that’s it tbh, and I haven’t done anything for recovery really tbh, it doesn’t help that I’m a builder so my bicep/ elbow joint does take a battering. Pain started with my knee on the hack squat which I have now removed for other squat movements which now also hurt so going to take them out. And use the pivot leg press,

And pendulum squat was quite comfortable last time I done it, also one leg leg press but with this is it enough to use as regards for building tissue as its alot less load being used ?

Was also going to reduce my volume because ATM I’m doing 6 sets for quads in my lower session.

Also leg extensions hurt my knee also, especially one legged on the bad knee of course.

Thanks

I think it’s more a case of removing exercises that cause you pain and working around the issue, check your execution though and increase your rep ranges. You could also give full body training a go and see how you get on.

I would also invest in the Joint stack in addition to the Omegas.

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[Clare Barks]

If your thyroid output is low and is showing on blood work, what have you been advised by your Doctor? Have you been prescribed any thyroid treatment?

I wouldn’t advise starting birth control as a ‘Just incase’. If hormone imbalances are suspected, again these need to be tested and treated accordingly if necessary.

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[Clare Barks]

I was super excited to be back in the gym this morning. Training is going really well at the moment. Today is my third lower session of the week, predominantly glute focussed.

In terms of where I’m at with my bodyweight and diet right now, I was running a short cut before going away on holiday and then unintentionally lost another 2kg whilst away, despite being relaxed with food and eating what and when I wanted. I think it was more the extra output that did it, but I wasn’t concerned. Since being back I’ve gained back 1 of those extra 2 kilos lost and have pretty much maintained there since. I feel comfortable in the mirror and training is feeling good right now at this bodyweight, so for now I’ll keep things as they are. I may consider another small push soon as training continues, but we’ll see.

Seated ham curl x2
Belt Squat x2
Glute Drive x3
GHR x2
Weighted walking lunges x 2 lengths
Tyre flips x 2 lengths
Ab crunches x3

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[Clare Barks]

This is completely normal at the tail end of a diet/prep. So long as you’re still going in with the mindset of progress, you can only do what your body has on the day. Outside of the gym, make sure you are on top of your hydration, recovery and diet. During training, make sure you take adequate rest between sets and adjust volume if recovery becomes an issue or strength is dropping significantly doing multiple sets.

Once you’re comfortably back in a surplus again, this is the time to then focus on progression and ramping volume back up.

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[Clare Barks]

I still fairly lean midsection still visible I’m up around 17 lbs on week 17 of a 20 week push up. Been doing upper lower for a about 2 years then switched to a bro split for about 3 months ( made no real progress I’m this time)

Switched back to upper lower at 17 weeks ago upped my food started 400mg of test cyp a week read as much info as I could on here and from jp insta and finally things are progressing, hence why I feel abit lost as I don’t no what to do for the best and don’t want to hinder my progress.

Was ment to have lower this morning but I haven’t trained going to take a today off and weekend to rest knee as you advised.(deload)

Was hoping in this time toncome up with a plan weather it be lower volume or change to full body eod so I can continue to progress for the final 3 weeks off push and go in to my cruise in a good place.

I have discovered that the pivot leg press doesn’t really cause to much pain in knee also single leg press both on the normal leg press and the iso leg press.

Thanks for reply with help

I would have a few day’s rest and then look at your programming. Only do exercises that cause minimal pain and increase your rep ranges, which will mean lowering your loads. You may need to lower your volume or may just be a case of exercise selection and execution that needs addressing. I would wear neoprene elbow and knee sleeves when training to keep the joints warm and start taking Joint supplements too.

It may also be worth getting some blood work done to see where your estrogen is at as this could correlate to joint pain.

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[Clare Barks]

My last deload was 7 weeks ago which was a full week off on family holiday bicep was sore before I went on that hol. I could post up a upper and lower session so you could judge my volume or isit different for everyone depending on recovery?

This is why i was thinking about going to full body as its only 1 set but the frequency is high so muscle growth will still occur. Lowering volume makes me feel like I’m going to miss out on gains. Feeling a little bit lost lol as my push was going very well

Recovery will be person dependant, but if you’re getting constant joint pain, then something needs addressing.

Is your execution perfect? Are you trying to get ahead of yourself with loading? How long have you been doing Upper/Lower? Do you take any Joint supplementation support? How lean are you right now?

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[Clare Barks]

When was the last time you had a de-load?

You may need to take a rest initially to let the inflammation subside. I’d then look at your exercise volume and reduce that if needed to allow for recovery. Make sure your execution is good and that your reps are controlled. Wear neoprene elbow and knee sleeves during training to keep the joints warm and look into getting the TBJP Nutrition Joint Stack. These products will support connective tissue and bone health, as well as controlling inflammation.

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[Clare Barks]

Today is my usual rest day, so a run and then client work. I also had a hair appointment this afternoon. The weather is horrendous today, so it’ll be a brolly walk later!

Back in the gym for a Glutes session tomorrow 🙂

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