What’s your favorite pre workout meal or shake?🤔 I like to have a few ‘bigger’ meals earlier on in the day, and something smaller, consisting of carbs, fats and protein, around 60-90 minutes before I’ll be training. ( this isn’t even before I get to the gym, it’s before I get to my working sets, I’m weird 😂 )
In the grand scheme of things, everybody is different and there is no one magic formula. Some people like training on full stomachs some people don’t. Some train better high carbs some better high fat. One thing is for sure, we all love caffeine 🤔😂
Pre workout nutrition to me is a 24/7 thing. I’m constantly thinking about fueling my body, recovering from the last session and fueling for the next one. The last meal you have before training in my opinion is not going to do much for your training if the rest of your meals aren’t locked in too, so keep that in mind 🔑 -
And if all goes tits up, just eat some pop tarts, get a can of monster into you and get on with it 😂
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last week my mindset was horrible - I was telling myself I wasn't strong enough, I wasn't making any improvements, my form was shit, I won't be ready for my competition in time 🤦♀️ my workouts suffered for it - I couldn't even attempt squats and I could barely do a 40kg bench when I used to rep 40kg 🤷♀️
this week I changed my mindset - I told myself I've got this. I told myself I've lifted this before so I know I can do it. I approached the weight like I could lift it and I could 💪 I encouraged my body instead of doubting it and basically I'm pretty happy with these lifts 💪😎 65kg squats and 42.5kg bench from this week 🙌
lifting has taught me how much stronger I am than my emotions and that I can get through anything with strength, commitment and belief in myself. 🙌💕
This block's horrific deadlift variation: paused (mostly) beltless booty eating.
Still learning hook. Have gotten used to the pain on more moderate bars (I didn't shake my hands in pain once whilst hooking my warmups). Sadly, it's impossible to hook on a bent bar that spins everywhere so i did my top single mixed. Still a long time to figure out this hook thing.
180x3x5 (many sets shown)
Haven’t benched in so fucking long.
Went for a double, shouted a bit, bounced & got it up.
Next time I’ll do better. Happy to see I still have SOME bench in me.
R x @powermove_physicaltherapy @robesselens
🚨Progress Pic Incoming🚨 ——————————
First pic is right before I started working out towards the end of January. Bottom pic is a few days ago. 💪🏻
When I started working out this year, my main goal was to gain strength. I’ve absolutely done that and want to keep doing that. I’ve put on about 10lbs in that time and it’s nice to see that it didn’t all end up in my power gut 😂
I’ve got a few more strength goals I want to accomplish before the year’s up, but after that I’m thinking of moving into a more hypertrophy/physique focused workout for awhile just to get some variety. Who knows what the future holds?? 🤷🏼♂️
Tough workout yesterday with @crayoninhand
Strength - Bench Press
3 reps at 70% (175)
3 reps at 80% (200)
3+reps at 90% (225) (4 reps)
WOD - “Sasquatch”
100 Clean and Jerks* *On the 3:00:
15 Calorie Row + 5 T2B
Weight Climbs Every 20 Reps:
Weight 1: 95/65
Weight 2: 115/80
Weight 3: 135/95
Weight 4: 155/105
Weight 5: 185/135
Wow this WOD really gets you. It’ll also make you strong like a sasquatch and put some hair on your chest. My recommendation is you have to go hard out the gate, while still being at a good pace and get through as many clean and jerks before the first break of calorie row and T2B. Once the row and T2B start you window for clean and jerks reduces significantly. Expect to have only about 1:30 of time to continue chipping away at the clean and jerks.
Bench press (or what I like to call my poverty press) is starting to feel a little better. I was able to get more than 3 reps on the last set (which is a max effort set) but I can tell that the lack of sleep and stress that the day brings with have a newborn really chips away at your energy levels by the end of the day. While I wish the numbers were better I’ll take it. I still got to move some dirt, which in the long run will add up.
Get after it and always be moving dirt. Dad Strong.
100 x 5. I rarely use dynamic leg drive. I don't personally find it effective for Touch and Go or any rep work. I don't believe in any of the secrets or pish out there that promises to explode your Bench. I simply do it as much as my recovery permits me to - lots of trial and error, just because I recovered well doesn't mean I was doing enough to facilitate adaptation. So if you are Benching what's considered a normal amount and getting nowhere... Double it.
Just some videos of training footage throughout the year, doing things I never thought I could! 2018 has been good from the start but still have small things I want to achieve. Set a goal for yourself and work on it day by day, be patient and you’ll get there. 💪🏽 #mondaymotivaion#migos
Getting closer to finals 🏀🥇 So been trying to focus on my game more and work on some weakness. Always good to surround yourself with people who are gonna benefit you and want to achieve similar goals!! Love the game ❤️ @nikdesantis #ballislife#basketball#hoopsmixtape
Have you got your workout in⁉️ If you are looking for a 1 on 1 PT and wanting to get in shape over the winter and be ready for the summer or even just have a fitness goal that you want to achieve. Feel free to message me to enquire about sessions I’m more than happy to help out 💪🏽 - -
P.S This exercise takes a lot of energy but a great way to increase explosive power. Start with a lower height and light medicine ball then work your way up ☝🏽
try it out. @gymshark @gymsharktrain #friday
Practice 🔁 Far from where I need to be but making small improvements with my headstands, once I can master this hopefully progress into handstands but can only be patient and consistent with these exercises if I want to see results! Keep working and don’t be scared of failing. Practice makes perfect 🏅✅