[Clare Barks]

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 🙂

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Clare Barks]

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

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Clare Barks]

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

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Clare Barks]

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.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Clare Barks]

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

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Clare Barks]

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

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Clare Barks]

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.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Clare Barks]

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

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Clare Barks]

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.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Clare Barks]

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.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Clare Barks]

Thanks Charlotte. My main focus is always overall improvements, but I know my Lats and Delts could do with bringing up.. and always more legs/glutes! Adding anything would simply be one more tool left in the box that could potentially help me now with the training age I have. I’ve always wanted to do this naturally for as long as I can.

_________________________________________

Instagram @ClareBarksPT

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Clare Barks]

Post Show Transition

I get asked quite a bit about my post show transition and how I reverse out of a diet state. To be honest I have never followed what would be considered a structured ‘Reverse Diet’. ie. Slowly reduce cardio and increase calories incrementally each day to reach maintenance and then push up from there. I will always taper down cardio pre contest, which is something I’ve also done since working with Jordan, so I never keep this in post show. I’ll keep a few walks in and be mindful to stay a little active, but other than that, nothing. I also have no motivation to train either. I’m always exhausted and the last thing I want to do is go and lift weights, so that’s out of the picture for usually the first week (I will only go back when I’m missing it enough to want to go back). My main focus is rest, recovery, minimising stress and optimising sleep. I’ll eat intuitively, keeping quality nutrition in, but also allow a few treats and meals that I’ve missed. I won’t binge as I know this won’t do my digestion or mood any good, but I also won’t stop myself eating something I fancy. Obviously we all cope differently and this approach won’t suit everyone and will also depend on where you ended your prep, so this is just a little insight into the way I go about this period (Which may also change in the future). Once I’m back in the gym, I begin my structured off season diet alongside and continue to weigh myself daily (As I always do) to keep an eye on progress. I’m a lists and data kinda person..so everything is recorded and monitored!.. then it’s over to Jordan to adjust plans as necessary and make sure I don’t get tooo fat!

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Clare Barks]

Pull this morning. I know it’s only my 3rd day back into training, but I’m loving being back in the gym. Really happy with the session too.. Strength seems pretty good and the connection and pump was top notch today. I think we’re all very conscious when we start our new off season plans to make sure we start as we mean to go on, assess load, perfect execution and to make sure every exercise is ‘Felt’.. so I intend to stay like this.

In other news my weight is up a touch since starting the new diet, so we’re headed in the right direction. I posted a pic on my Instagram this morning, so if you’ve seen that, you’ll see that I’m still very lean, so need to keep pushing up and get into a healthier spot. I’m feeling better though (Although I know that’s all relative when compared to a prep state!) Energy and mood is up and I’m sleeping well (I also attribute this to the genius that is Dean and his Sleep Stack!)

I’ll obviously keep you all updated. I’ve posted today’s workout below:

PULL 1

Wide Lat pull down – 1 set of 10-12 reps stay on the same weight and do another set 
T bar row – 2 sets of 8-10 reps
Assisted chin – 2 sets of 10-12
Seated cable row (narrow attachment) – 2 sets of 10-12
High cable for rear Delts (Cuffs) – 3 sets of 10-12 
Seated Single arm DB curl – 1 quad drop – 12 on the first
Standing calves – 3 sets of 8-10 reps – 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.

[Clare Barks]

HAPPY BIRTHDAYYYYYYY Corinne!!!!!!! Let’s hope you get the present you deserve this weekend 🙂

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Clare Barks]

Hey Nick.. Thanks for checking in! And thankyou, I appreciate the support 🙂 Do you compete yourself?

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.