an online Instagram web viewer

Images at Raise The Bar Health & Fitness

"I'm scared of failure all the time. But I'm not scared enough to stop trying." -Ronda Rousey.
.
.
.
Hit biceps, triceps, abs, and ended with 30 minutes on the stairs.
.
.
.
#fitmom #fitnurse #nurseswholift #flexibledieting #flexthursday #itsathing #bodybuilding
Whew, I’d be lying to you if I told you I wasn’t stressed out I gotta take time to recover from my elbow surgery coming up. HOWEVER, I’m EXTREMELY thankful to my epic Job at Rockwell I love so much. I atleast have time to not only work more hours but I also get to train and eat consistently now with this routine. 
Just finished a great leg day at my epic gym at @raisethebarhealthandfitness Tonight’s focus was Hamstrings and Calves. Now cardio. 
#StatusEquals Shout out to my incredible wife KyAlea for being the best partner and team mate in this new chapter of life with Hiro❤️. Team work makes the dream work. Life is good ❤️❤️❤️.
Whew, I’d be lying to you if I told you I wasn’t stressed out I gotta take time to recover from my elbow surgery coming up. HOWEVER, I’m EXTREMELY thankful to my epic Job at Rockwell I love so much. I atleast have time to not only work more hours but I also get to train and eat consistently now with this routine. Just finished a great leg day at my epic gym at @raisethebarhealthandfitness Tonight’s focus was Hamstrings and Calves. Now cardio. #StatusEquals  Shout out to my incredible wife KyAlea for being the best partner and team mate in this new chapter of life with Hiro❤️. Team work makes the dream work. Life is good ❤️❤️❤️.
More toyyyssss! If you’re in need of any manual therapy, have injuries or dysfunction, message me for appointments! 
#foundationtherapy #sportsmassage #manualtherapy
A Discussion on Deloads
-
-
The word deload or idea of “taking a deload” week was not something that was in my lexicon as a troubled street youth maxing out on the daily. But, as I’ve aged and injured, the importance of taking a week to let things cool down doesn’t seem like such a bad idea.
-
-
So, how often should we deload?
As with most things it depends but a general guideline I use for my clients would be:
🔹Hypocaloric- Every 3 weeks
🔹Isocaloric- Every 4 weeks
🔹Hypercaloric- Every 4 to 5 weeks
Exceptions to these rules can and should be made based on the specific client as there are many other variables (sleep, training age, life stress, supplemental status, etc.) outside of nutrition that play a role in recovery.
-
-
How do I execute a deload?
Again, lots of ways to skin the cat here. By its very nature, the deload must inherently be less stressful than the easiest week from the loading weeks so a 50% reduction in volume and 30-50% reduction in intensity usually does the trick nicely. If you find that symptoms of overreaching persist past the deload, extend the deload another 3-4 days and adjust your plan for the future.
-
-
Changes I’ve made to my deloading?
Actually yes and I’d love to hear some input from others on this. As of late (the past six months or so), I’ve shifted from doing a toned down version of my previous mesocycle to a very low volume and low intensity version of week one in my next block. I’m using this as a way to begin the neuromuscular adaptation process for exercises that were not in my previous cycle. My theory being that I can clear up any confusion early in the cycle as to whether improvements are from learning how to do the movement or complex vs. actually getting stronger at the lifts.
-
-
TLDR: Deloads are good. Use them. Maybe throw in new exercises from your next mesocycle during deload to begin the learning process with very low loads.
-
-
#giftedperformance #girthboysllc
A Discussion on Deloads - - The word deload or idea of “taking a deload” week was not something that was in my lexicon as a troubled street youth maxing out on the daily. But, as I’ve aged and injured, the importance of taking a week to let things cool down doesn’t seem like such a bad idea. - - So, how often should we deload? As with most things it depends but a general guideline I use for my clients would be: 🔹Hypocaloric- Every 3 weeks 🔹Isocaloric- Every 4 weeks 🔹Hypercaloric- Every 4 to 5 weeks Exceptions to these rules can and should be made based on the specific client as there are many other variables (sleep, training age, life stress, supplemental status, etc.) outside of nutrition that play a role in recovery. - - How do I execute a deload? Again, lots of ways to skin the cat here. By its very nature, the deload must inherently be less stressful than the easiest week from the loading weeks so a 50% reduction in volume and 30-50% reduction in intensity usually does the trick nicely. If you find that symptoms of overreaching persist past the deload, extend the deload another 3-4 days and adjust your plan for the future. - - Changes I’ve made to my deloading? Actually yes and I’d love to hear some input from others on this. As of late (the past six months or so), I’ve shifted from doing a toned down version of my previous mesocycle to a very low volume and low intensity version of week one in my next block. I’m using this as a way to begin the neuromuscular adaptation process for exercises that were not in my previous cycle. My theory being that I can clear up any confusion early in the cycle as to whether improvements are from learning how to do the movement or complex vs. actually getting stronger at the lifts. - - TLDR: Deloads are good. Use them. Maybe throw in new exercises from your next mesocycle during deload to begin the learning process with very low loads. - - #giftedperformance  #girthboysllc 
The best feeling is finishing a workout that you didn't want to do. Ended up drenched in sweat 💦 and yes, I'm wearing makeup. I did my workout after a 12 hour night shift... and my 3rd in a row... (fellow night nurses know that struggle all too well 😧) and didn't bring my wipes to remove it. Oh well 🤷🏼‍♀️ maybe a girl just wants to feel like a lady, even when she sweats a fuck ton. Don't judge anyone for wearing makeup to the gym 💄👄💪🏋🏼‍♀️ JUST 👏 DO 👏 YOU.
.
.
.
#fitmom #bodybuilding #legday1of2 #quads #fitnurse #nurselife #nurseswholift
The best feeling is finishing a workout that you didn't want to do. Ended up drenched in sweat 💦 and yes, I'm wearing makeup. I did my workout after a 12 hour night shift... and my 3rd in a row... (fellow night nurses know that struggle all too well 😧) and didn't bring my wipes to remove it. Oh well 🤷🏼‍♀️ maybe a girl just wants to feel like a lady, even when she sweats a fuck ton. Don't judge anyone for wearing makeup to the gym 💄👄💪🏋🏼‍♀️ JUST 👏 DO 👏 YOU. . . . #fitmom  #bodybuilding  #legday1of2  #quads  #fitnurse  #nurselife  #nurseswholift 
If I weighed 63kg, this might be impressive. Side note: Happy Fathers Day to me.
-
-
Clean and Jerk PRs in each video: 290lbs (132kg), 285lbs w/ a press out (130kg), and 275lbs (125kg) for a double
Squat: 440x5 w/ first rep paused
Snatch Balance: 175x5 (smolboi PR)
-
-
Maintaining leg strength has not been an issue thus far. I was supposed to hit an RPE9 on that squat set but probably could have summoned my Squatdad pride and gotten 2-3 more which is good since 200kg is now more than 2x my skinny boy bodyweight.
-
-
Easy week of training next week to decompress then it’s back to hammering away. The initial goal was to hit 100/140 after my first twelve weeks of training. I’m currently at 91/132 as I round out week four. Let’s see if I can hit those goal numbers in the next five weeks and bump the new goal to 110/150.
-
-
#giftedperformance #girthboysllc
If I weighed 63kg, this might be impressive. Side note: Happy Fathers Day to me. - - Clean and Jerk PRs in each video: 290lbs (132kg), 285lbs w/ a press out (130kg), and 275lbs (125kg) for a double Squat: 440x5 w/ first rep paused Snatch Balance: 175x5 (smolboi PR) - - Maintaining leg strength has not been an issue thus far. I was supposed to hit an RPE9 on that squat set but probably could have summoned my Squatdad pride and gotten 2-3 more which is good since 200kg is now more than 2x my skinny boy bodyweight. - - Easy week of training next week to decompress then it’s back to hammering away. The initial goal was to hit 100/140 after my first twelve weeks of training. I’m currently at 91/132 as I round out week four. Let’s see if I can hit those goal numbers in the next five weeks and bump the new goal to 110/150. - - #giftedperformance  #girthboysllc 
Six singles, no misses, that’s a good day...I think 💯💯💯
-
-
Snatch Pull+Snatch: 1+1 x6 up to 195
NF/NC Clean+Push Press: 3+1 x5 up to 225
Snatch Grip Deadlift from way too large of a deficit: 5x5 up to 330
Shrugs, curls, pressdowns, etc
-
-
I think it was John Broz that said every time you get to the gym and shake hands with the barbell you get better, even on the bad days. I’m still extending a bit early (c’mon patience) but the turnover and fixation feels 100% better. Emphasizing the second pull and a pause at the bottom as these are the parts of the movement where I am 💩💩💩.
-
-
Attacking weakness and becoming less bad every day. That’s the motto for the foreseeable future.
-
-
#giftedperformance #girthboysllc
Six singles, no misses, that’s a good day...I think 💯💯💯 - - Snatch Pull+Snatch: 1+1 x6 up to 195 NF/NC Clean+Push Press: 3+1 x5 up to 225 Snatch Grip Deadlift from way too large of a deficit: 5x5 up to 330 Shrugs, curls, pressdowns, etc - - I think it was John Broz that said every time you get to the gym and shake hands with the barbell you get better, even on the bad days. I’m still extending a bit early (c’mon patience) but the turnover and fixation feels 100% better. Emphasizing the second pull and a pause at the bottom as these are the parts of the movement where I am 💩💩💩. - - Attacking weakness and becoming less bad every day. That’s the motto for the foreseeable future. - - #giftedperformance  #girthboysllc 
Done in by another ripped hand 😑
-
-
Snatch balance+Snatch Push from the Bottom+OHS: 3+3+3 x5
Clean Pull+Hang Power+Hang Full: 1+1+1 x4
Tempo Pause Squats: 5x5
GPP stuffz
-
-
Weightlifting movements feel confusing when you’re already a bit overreached. Kind of feels like I’m drunk and someone kicked me repeatedly in the knees. Five days out from deload. Let’s see if I’ve got any decent lifts left in the tank.
-
-
#giftedperformance #girthboysllc
Done in by another ripped hand 😑 - - Snatch balance+Snatch Push from the Bottom+OHS: 3+3+3 x5 Clean Pull+Hang Power+Hang Full: 1+1+1 x4 Tempo Pause Squats: 5x5 GPP stuffz - - Weightlifting movements feel confusing when you’re already a bit overreached. Kind of feels like I’m drunk and someone kicked me repeatedly in the knees. Five days out from deload. Let’s see if I’ve got any decent lifts left in the tank. - - #giftedperformance  #girthboysllc