🇪🇸 Después de CrossFit y 1.600m🏊🏽♀️ mis brazos parecen de gelatina. Pero ¡NO HAY EXCUSAS!
🇬🇧 After CrossFit and 1.600m🏊🏽♀️ my arms have no strength anymore. But NO EXCUSES!!!
HUMP DAY BRO SESH
Sounds cheesy but I LOVE that upper body pump! If feelin’ swole is wrong, then I don’t wanna be right!
Dynamic Effort Upper Body:
Warmed up with 3 rounds of: 15 Dumbbell Bench Press, 30 Band Pull-Aparts, 15s ea Side Plank
1. BENCH: 9 sets of 3 reps every 30sec: close grip, competition grip, & wide grip
2. 1-ARM NEUTRAL GRIP PUSH PRESS paired with WIDE PULLDOWNS
3. ROLLING TRICEPS EXTENSION paired with HAMMER CURLS
This is week 7 of following #conjugatemethod programming. It’s been a nice change from the functional bodybuilding I was doing for 12 weeks prior. Before that, I was alllll up in the CrossFit thangs! I don’t know if I’ll ever compete in powerlifting again, but it’s been fun going back to more basic workouts. Bench press is my least fav, but this approach has made it way more fun!
I LOVE being able to shift gears & try new things. Being able to challenge my body & keep making gains is what’s up! Also, I continue to log all of my training - been logging since I became hooked on lifting 24 years ago!
Wow oh WOW
Sit back and have a laugh with me
Back in June I decided I was going to make the switch to pull sumo. Having pulled conventional ever since I first started lifting (7 years ago!!) it seemed like I was never going to become good at it. “Your chest is too far over the bar, your feet are too narrow, open your hips, tuck your lats, drive with your feet.” My mind was f l o o d e d with all these cues that my body did NOT want to reciprocate no matter how much I tried. Not to mention how depressing it was to have to backtrack your weights and feel weak af.
So many times I thought about going back to conventional & even had a minor injury that made me make the switch and almost quit completely. But @theshittypowerlifter & @jcranda2 continuously reminded me I just had to patient and it will come.
Welp, it only took four months but little by little, things ARE coming together. 🙏🏽 So if you’re in a similar situation (with anything in life - not just lifting) do not give up! I am so happy I didn’t and excited to see what’s in store 🤓
P.s. thank god for @rpstrength & learning how to use a hair tie 🐷
HI FRIENDS! 😄 This pic is a couple days old BUT I just wanted to check in and say things and life have been real good lately, been feeling super grateful and happy lately for all of the amazing people in my life, how much I genuinely love fitness and am insanely lucky to be physically capable of the exercise I do, and the amazing things the gym has done for me mentally. As busy and stressful as school has been, I’m motivated to finish on one hell of a strong note these last few weeks of the semester. 💪🏼 But I’m also looking forward to Thanksgiving break next week, my brother who I haven’t seen in almost a year is going to be home for the week. WOO!!! And I’m determined to take advantage of some of the time to do things other than fitness that make me happy, like ART.. Which I never have time to do here at school and I’ve had an idea for a piece I’ve wanted to start for awhile now 😀 so yeah, that’s me just saying life and everything about it is good w a selfie of my bed head that hasn’t been brushed yet, and I hope you’re all doing well too, and if you’re not, never hesitate to reach out, to me or to someone you care about 💜 (and as always, you’re a real one if you made it this far ✊🏼)
Swipe over to see my genuine reaction to this ➡️➡️
I haven’t made myself fancy toast in a while. Maybe it was the depression taking away my joy or maybe it was because I wasn’t prioritizing myself.
But that ended today
I found an Italian loaf with EVERYTHING BAGEL seasoning on top and OH.MY.GOD it’s delicious. One slice had avocado, lime juice, and an egg fried in ghee with flaky pink sea salt. The other slice had peanut butter, banana, and honey. They were amazing (I love having one sweet, one savory) and it made me so happy to get this little part of myself back.
Tell me your favorite fancy toast toppings!! I’m looking to expand my toast horizons!
A little over a week ago, I said “Ima get my shit together” for the last time (for now) lol. And indeed I did.
As many of you know I was reverse dieting for a few months slowly taking my calories all the way up 2200 (thank you @coachmarkcarroll ☺️) for the past month I’ve been trying to slowly cut my calories to be lean (ish) at the most amount of calories possible but life kinda got in the way and I had been on and off track with food and workouts. About a week ago I was the heaviest I’d been in a while, I was sitting at about 146lbs. I’m not sure what I weigh today but all I did was get back to tracking my food and back to my consistent training schedule.
It’s not magic
I don’t take pills
It’s not supplements
It’s not a fat burner
It’s all in your MIND.
Life is 10% what happens to you and 90% how you react to it. ~ Charles Swindoll #truth :
#wackyWednesday time! I know it may be a little snowy for soccer, but I’m getting excited for some upcoming international friendlies... so, hope you get a giggle!
They hog the ball ⚽️ 😂 remember, #laughingworksyourcore 😏👍
Oooh I 🖤 dis one today:
Take 12 mins to find a heavy triple:
1x3 Hang Power clean
21 Hang Power Cleans (135/95#)
21 lateral burpee over bar
50 DU .
PC 📸 @fletch.visuals
Fun fact: I have a new video live on my YouTube channel! 🙌🏻 It’s all about eating vegan for fat loss—and no, its not clickbait! 😝 I also share what deficit I was in while I was in my first little cut of project comeback, since you guys have been relentlessly asking 😂 I hope you guys enjoy the video! Let me know what you thought and don’t forget to give it a little thumbs up because it really does support me and my channel 💗
I also wanted to give you guys a sneaky SECRET PROJECT update 🤫 I will be launching a small little project at the beginning of December (2.5 weeks away omg). And by “small little” I mean I’ve put a shit ton of work into it but its not quite as exciting as my bigger project that I’ve been working on 😬 But it is going to involve something that a lot of you guys have been requesting so keep your eyes peeled and stay tuned!
❌ BACK WORKOUT ❌
An intense workout here for you with a serious amount of rowing for the ultimate back gains 🙌🏻🔥
Always focus on slow movements with a little pause on each rep. I guarantee you will feel the difference 👌🏻
Got some really exciting things coming this week for you and I’m buzzing so make sure you turn my post notifications ON!
As always show me the love if you’re going to tackle this brutal workout.
P.s the cable machine at my new gym legit feels 10 times heavier for some reason so my weights were pretty low on that today 😂
Or some did wake up and can’t even get out of bed🤷🏾♀️ be grateful for your life. Be grateful for your health. Be grateful you even have a job. And while you’re at it be grateful to be stuck in traffic cause you actually have a car that can get you to and from all the things you need to do today. There’s so many things we have that we easily take for granted every single day. Even if sometimes life can be a struggle just make sure you count your blessings every now and again. #firstworldproblems
Sign-In: 9:30am, Saturday, December 15th.
Entry Fee: $10.00
Contest Time Begins at 10am
163 Van Zile Road, Brick NJ 08723
1) The person performing the exercise lies on their back on a bench with a weight grasped in both hands. They push the weight upwards until their arms are extended, allowing the elbows to lock. They then lower the weight to chest level. This is one repetition (rep). 2) Take the position on a flat bench with body weight resting on buttocks and upper traps whilst driving feet into the floor. Movement requires the weight to be taken at full arms' length, lowered to the upper torso, paused at the bottom touching the chest, and then lifted to starting position. Lift-Offs from the starting position are allowed.
Any repetition that does not have a full and complete lockout or fails to touch and pause on the chest will be considered a "failed repetition" and will not count towards the total amount.
One winner of each division will receive the MTS 3 Pack.
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@RetroFitnesstomsriver @jerseystrong @JerseyShoreSupplements @crossfitklew @lukeray44