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Hellllo Pittsburghhh! 🏙✨.
Prejudging wrapped up early this morning & I held down center of my class!! This is by far the best package I’ve brought to stage and I’m so proud of that. These past few weeks have really tested my strength, mentally & physically, but at the end of the day.. We made it 💜🙏🏼.
Now we wait, rest up, and get pumped for finals tonight at 5 PM.. Fingers crossed y’all! 👙🤞🏼.
Coach: @paulrevelia @teamprophysique.
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CONCENTRATION CURLS FOR BIGGER BICEPS?
Actually, I just think they make for a pretty cool photo for the most part.
Similar to the trend of guys chaining themselves to cable columns, while pinning themselves to a bench (so that they’re ‘super stable’) and performing each rep slower than an OAP crossing the road.
As always, context is key. Are concentration curls and uber slow cable triceps kick backs bad? Of course not.
Should they be the base of your arm training? DEFINITELY NOT.
I think most people would achieve better arm growth if they followed these simple principles:
▪️Train biceps/triceps 2x per week
▪️On your heavy days, limit it to one exercise for each the biceps and triceps
▪️On your pump days, pick anywhere between 2-3 exercises each
▪️On your heavy day, pick a ‘traditional’ (meathead/bro) exercise such as the plain ole’ Barbell Curl, Standing DB Curl etc. This is typically where the humerus will fall into the midline of the body
▪️On your pump days utilise different positions of the humerus to put the biceps in a lengthened/shortened position (Spider Curls, Incline DB Curls etc)
▪️On your heavy day perform straight sets in the rep range of 6-10, aiming to get strong as hell (with good form 😇). Keep 1-2 reps in the tank.
▪️On your pump days use a variety of rep ranges, the actual number of reps here really doesn’t matter, it’s the metabolic effect you’re chasing. Push until your lactate threshold physically prevents you performing another rep. The pain should be unbearable.
▪️Aim to progress the heavy day exercise in terms of load weekly if you’re a beginner, every 2-4 weeks if you’re intermediate
▪️Aim to progress the pump day in the same way if you’re a beginner, but if you’re an intermediate focus on making each set HARDER. Less rest, better contractions, pauses, partials. Eventually over time, the load will increase, but don’t chase it like you would the strength days
Coming full circle to the Concentration Curl. Would I implement it as an element on my pump days and alternate between arms with zero rest to generate maximum metabolite and blood build up? Yes.
Would it be the foundation of my arm training? No.
#Repost from @vanessa.de.freitas with @regram.app ... Top 4 placing in my first IFBB international show in São Paulo,Brazil! WHAT an experience! My first show after 3 years of not competing. I am super happy. Now to go back to the drawing board with my coach @vic_alley_gts and improve my physique whilst counting down the days till my next show 😎
Thank you Coach for absolutely everything. You knew exactly what to do to my physique to make me look the best I have ever looked. I brought a package to that stage that I have never brought before and I’m super excited to improve going forward!
Thank you to everyone for their messages, calls, words of encouragement and support throughout this prep, it is overwhelming to say the least- THANK YOU ❤️❤️ A woman with a dream is unstoppable 💯❤️
Ricordate che la vita è precaria, siamo sottili come carta.
Ieri uno dei miei nonni è volato in alto, tre giorni dopo che anche il suo gemello aveva lasciato questo mondo.
Non so cosa ci sia dopo e se effettivamente c’è qualcosa. Ma se c’è spero che le sofferenze lassù finiscano, perché il mio nonno si portava dietro una malattia terribile che gli aveva fatto dimenticare troppe cose...
Riposa ora in pace. 🙏🏻
(Per questo ieri non ho più postato, è una forma di rispetto che ho voluto dare. Continuerò a documentare il mio viaggio... con calma. Grazie a tutti)
So guess who has finally decided what they’re doing? 💁🏻♀️
It’s only taken me the whole bloody prep to decide 🤣 sooo there is still some flexibility, it all depends if I’m ready but we’re heading for a PCA, IFBB with potentially throwing in a NABBA show into the mix...because why not? 😝 one thing I respect from my coach is that he doesn’t want to put me in for a show ‘just because’. We’re checking in twice a week at the moment to make sure we’re staying on top of things and whenever I have a question or concern he takes the time to answer. I can’t advise enough to work with your coach in the off season before you start prep. It’s taken so much stress off. Choosing my shows like this has taken the stress off this year too, especially with everything that has happened this year. I have clearer idea of when I’m going to be ready instead of having that panic of ‘will I be ready’ so though yes I’m still nervous I’m more excited than anything now! 🖤
@hhfitness_ak_ Actually I can, and I will. I could write you a million motivation quotes. I could show you a million before and afters. I could cook you a hundred healthy meals. But the truth is.. you need to want it bad enough to get off your booty and work for it & whenever you do, DONT QUIT, because as hard as it is to stick with it, starting over is even harder. KEEP showing up 🙌. Hair & Makeup: @terrynpearson Photo Credit:@timberridgephotography Gym: @ironasylumgymak #907musclegirls
Before the day is done, I just want to give love to the #birthdayboy , my boyfriend @bill_sargis1 . Without you this journey and time in my life would be so much more dull, repetitive, love lost, and a lot less flavorfull!! I love you 💜 #youandme
Just cause I never post “normal” pictures anymore 🤷🏻♀️😂
I guess I’ll just share something about my self today😆🙈
I’ve always been a stubborn lil girl when it comes to things I love, and I’m passionate about. It’s still the same I’ll die trying to be a veterinarian someday if that’s what it takes😂 I’m an only child but Sharing was never an issue for me, if anything I shared WAY too much😂 when it comes to other things in life I always had to do “my best” I’ve always been a “All or nothing” kinda girl, a perfectionist and I’m very competitive deep down 😂 Not many people know I’m competitive neither did I until few years ago, cz obviously I’ve never competed in anything when I was in school(I’ve done all types of sports but I never competed😂) heck I was way to scared to step out of my comfort zone to do anything😆 or to get a bad sun burn #girlprobs lol but anyone who knows anything about my painting days will agree with the perfectionist part no doubt🤷🏻♀️ after all these years I’ve finally found my sport and I’m stoked about competing, it’s definitely challenging but you know what? I love challenges(again fun fact) I’m not being forced to do it, I don’t have to please anyone, I love bodybuilding and I’m doing it for my self! I’ve grown so much over these past few years...mentally, physically and mostly spiritually! I’ve learned to listen to God above everything and let him lead the way...so far...My life is great, I’m in a better place than I ever was in every aspect of my life, I like to think my God’s been leading me according to his plan all along...and I’m not gonna question it no matter what! If plans change, I’ll accept anything he throws my way in a heartbeat!
so yeah that’s just a few fun facts about me and my faith🤷🏻♀️❤️#reallyneedaphotographer there’s way too many selfies on my page🤦🏻♀️
Outfit: Top @buffbunny_collection Leggings @lululemon .
I could not be more excited because... I have registered for all my classes, paid my tuition, and I start classes next week! 🎈🎉🍾
Also, I have an announcement to make. I’ve been thinking a lot about what I want to do with my future. I realize how much I love the interpersonal aspects of personal training and I think I would really miss that if I dedicate 100% of my career to research in neuroscience and biophysics. When I first started ASU, I was actually a premed student hoping to become a neurosurgeon, but changed my mind two years in because I felt like it wasn’t quite the right career path for me. That was when I pivoted towards engineering and software development, dropping to part time enrollment while I worked as an engineer and finally leaving school for a bit after my heart attack.
Well, I looked into some programs, and it turns out it’s possible to get your MD and PhD at the same time and conduct medical research while being a practicing physician! Even more awesome than that, I could even open up my own clinic that incorporates medicine, physical therapy, personal training, and dietary plans to help people live the healthiest lives they possibly can. I always regretted not going to medical school, but it’s never too late to follow your dreams!
I can’t wait for this semester and my weird mix of physics, pre-med, and psychology classes. I also can’t wait to continue personal training and prepping for my bodybuilding competition this November!
10 days out and I feel FUGGIN AMAZING!! My excitement to train this week has been so high and that is honestly only because I know I’m on the home grind 🙌🏻
I’ve been pushing SO hard so far this week and I’m definitely sore BUT I know with peak week starting Sunday I’ll have more chance to back off and deal with any inflammation so right now ima keep hustling 😏💪🏻
I have developed a cold sore (of course), so let’s prey that at least goes down before comp day, no surprise as the past week or so I’ve been immensely run down. .
After getting my update on Friday I neglected to read my cardio levels PROPERLY and yesterday realised there was 15 minutes on the exercise bike post-workout sooo, today and the next 3 days I’ll be making up for that....65 minutes cardio today was great 😂 funny thing what it mindset does, I committed to it yesterday and honestly it gave me such a good buzz!!! @jakecampusnutrition we working 👌🏻
Tunnel vision is on. Having never watched or competed in an INBA show in NZ I have no idea what to expect, so I’m staying in my lane and I’m so pumped to get on that stage 🏆
Love my @masters.clothing Crop 🔥🔥 make sure you’re following them and you can use my code Lynz10 for 10% off there gear!!! New line dropping soon so watch this space!
#bodybuilding#bikiniprep#bikiniathlete#inba @inba_newzealand #watchmework#rememberwhyyoustarted#keepgoing#keepgrinding#eyesontheprize#posing#posingpractice#positivevibes#preplife#prep#resultzfitness
You can get better shoulder engagement by tweaking the way you hold and press the bar! I like to put my thumb over and keep my wrist a bit loose.
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