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Clare Barks
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In for a Pull Day this morning and had a really enjoyable session. Everything connected well, no elbow pain wearing my sleeves and strength was up. so really happy.
PULL 2
Close grip Lat pull down – 1 set of 10-12, stay on the same weight for another set
Dual DB row – 2 sets of 8-10
Assisted chin – 2 sets of 10-12
Mid back row machine – 2 sets of 10-12
Single leg BB RDL – 1 set of 15 each
Abductor – 1 set of 20
Rev pec dec – 3 sets of 10-12
Seated calves – 3 sets of 8-10 – 1 min rest between sets, last set straight into a stretchInstagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Check in Day. Bodyweight was 57.2kg on wake, so down a touch again. I still feel very chubby right now! Anyway I’m in the capable hands of Jordan, so I’m sure we’re all good. He’s increased my cardio to 35 mins pre meal 1 on rest days and my diet has been adjusted, which I’ve updated below:
Training Day Meals
Meal 1 – 2 whole eggs, 9 egg whites
Pre gym meal 60mins pre: 35g ISO whey, 50g ground rice, 8c from berries
Intra shake start 20mins pre training 1.5litre of water, 30g MPS Max, 5g creatine, 25g Sustain
Pwo 45 mins after – 200g chicken breast, 40g jasmine rice, 50g cheerios, 2 rice cakes, 20g jam
Meal – 200g chicken breast, 25g almond butter (LEG DAY: 200g chicken breast, jasmine 40g rice, 100g banana)
Meal – 200g 5% fat beef
Meal – 200g chicken breast, 80g avocado
Meal – 25g ISO whey, 200g fat free Greek yoghurt, 24g almond butterRest Day Meals
Meal 1 – 2 whole eggs, 7 egg whites
Meal 2 – 25g ISO whey, 200g fat free Greek yoghurt, 6c from berries, 40g oats
Meal 3 – 200g chicken breast, 40g jasmine rice
Meal 4 – 200g 5% fat beef, 20g avocado
Meal 5 – 200g chicken breast, 150g sweet potato
Meal 6 – 25g ISO whey, 200g fat free Greek yoghurt, 24g almond butter*All foods are uncooked weights and green veg is added to some meals. Pink salt on all meals
5mg Yohimbine HCL pre Cardio
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Nothing wrong with Jasmine rice post workout. People place sugary cereals post workout purely because the body will utilise the carbs quickly and efficiently and it’s a tasty treat. Jasmine rice will be utilised just as well, so dig out if you want to mix your chocolaty sludge into that!
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I would definitely opt for some kind of shake. Satiety will be higher, you can control what you put in it; so won’t be full of crap and it looks far more professional to be sipping a drink whilst training clients than eating a bar or meal out of a Tupperware.
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Push Day.. Good session, but no major increases in strength, as to be expected I guess. I’m managing to maintain or increase/decrease a rep or 2, so happy with that right now considering the phase I’m in.
PUSH 2
Shoulder press machine – 2 sets of 8-10
High Inc Smith press – 2 sets of 8-10
Weighted Dips – 2 sets of 8-10
Cable x over – 1 set of 15
Side raise machine – 3 sets of 15
Plate front raise – 1 set of 12
Tricep bar pushdown – 3 sets of 12
Abs – 4 sets of cable rope crunches, 1 min rest in between, all sets 15 repsInstagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Clare Barks
MemberApril 4, 2019 at 7:20 am in reply to: Fasted Weight Training (Morning) – Pros/ConsI wouldn’t use the word ‘Benefit’. It may not be optimal, but if that’s the only time you can train, then it’s about how you can get the most out of that weights session. I would arrange your nutrition in such a way that allows you to have most of your carbohydrates the night before, intra and post and eat something easy to digest pre. So for example, something like Oats, Whey and nut butter the night before, a Whey shake and banana pre, a quality carb and complete protein intra such as MPS Max and Sustain and a whole food meal post such as rice and chicken.
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So cool reading this coach and client/friend partnership you have going. It’s clear you work really well together and are both getting a lot from this process. You’re looking fantastic in your recent shots too Jordan.
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Rest Day.. cardio first thing, bit of work and Birthday celebrations for my eldest daughter… I now have a house full of teenagers all eating and playing loud music from her bedroom. I have my headphones on, listening to a podcast with the volume turned up and trying to calm my ocd stress levels down anticipating the cleaning I’ll need to do (Pray for me.. Let’s hope they all decide to go out very soon!).
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Yep they’re a fantastic exercise to include. I think cables are highly underrated and when utilised with the cuffs for curls; you can really connect to the bicep with minimal forearm contraction.
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Thanks @mitchell-dodman.. Appreciate that ????
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All good but please don’t think I’m a perv now haha!
I’m not on Instagram anymore but I do miss all the posing/progress pics, it’s inspiring.
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Pain then glory
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Haha.. Not at all. There’s a difference between appreciation and perving! Thank you.Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market. -
Thanks @mitchell-dodman.. Appreciate that 🙂
Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market. -
Just to point out (And I apologise if this sounds obvious), but you won’t be considered natural if you use Clen. I’m not sure if you have plans to compete, but this would be considered a banned substance in Natural Federations. Aside from that, as others have already stated, it can be a good addition when all other variables have been utilised.
Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market. -
Currently rocking in the corner post Legs.. That was a tough one!.. I never get enough sleep after working a late shift at work, so I’m always pretty tired and spaced out going into a session the following day, however I was adamant this wouldn’t ruin things and I did manage to get some progression out of it, but I kinda dug myself into a hole in the process.. haha! Fortunately I don’t have any clients booked in today as I’m spending some time with my eldest this afternoon ahead of her Birthday tomorrow and then I have another physio appointment for my elbow later tonight.
LEGS 1
Lying hamstring curl – 2 sets of 8-10
Belt squat – 2 sets of 8-10
Leg press – 1 set of 8-10
Leg extension – 1 set of 8-10
Single leg seated ham curl – 2 sets of 8-10
GHR – 1 set of bodyweight
Leg raises for abs – 2 sets of bodyweight
Adductor – 1 quad drop, 15 on the first
Seated calf raise – 3 sets of 10-12, 1 min rest in between, last set into a stretchInstagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Every time I compete I say I’m going to try a different colour bikini.. but then I always go back to Green! I think I’m just going to have to accept that that’s my colour.
I think Sapphire is a PERFECT choice for you!Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market. -
Boswellia Serrata and Cissus Quadrangularis might be worth looking into for joint health. Curcumin and Omega 3s are also useful from an anti inflammatory perspective.
Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.