Chest &Triceps today. I tried to pick tougher exercises that would keep me at maximum effort with lower reps just to switch things up and threw in some cardio with the jump rope.
Looks like next week will be time to deload and rest 😫 so that I can let my body come back stronger than ever.
With this lifestyle being the norm for me it’s hard to imagine resting but I’ll see how it goes😈
7 days a week, there's something for everyone at Primal.
Stretch and Relax
And many more.
Let us know in the comments, what would you like to see more of on the Primal schedule?
ARE YOU MAKING THESE COMMON PUSHUP MISTAKES?? amazing post by @achievefitnessboston
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What’s up Achievers?! @laurenpak22 here with some pushup tips for you! As you can see in the top photo, I’m shrugging my shoulders and allowing my elbows to point straight out at a 90 degree angle from my body. This not only over-engages the upper trap muscles, which tend to be overdeveloped already, but it also puts the shoulders in a vulnerable position. If you ever experience shoulder discomfort during pushups, this positioning error may be the cause!
In the bottom photo, you can see that I have “anti-shrugged” my shoulders by creating space between my upper traps and ears. This helps to engage the lat muscles and relaxes the upper traps. I also have my elbows closer to my body, pointing about 45 degrees away, which helps to keep my shoulders in a more optimal position! This is a general guideline and there’s definitely some wiggle room with the elbow angle, but somewhere in this vicinity will be ideal!
Share with a friend who’s working on their pushups, and give this post a double tap if you found it helpful! Until next time, peace, love, and muscles!✌️💙💪
Strength and Flexibility 😁👌
Photo Credit 📸 @alan_filauro - .
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“You cannot protect yourself from sadness without protecting yourself from happiness.” - Jonathan Safran Foer✨⠀
This is one of the most thought-provoking quotes I have ever read. So much so that I actually ended up reading loads of different people's interpretations of it a few days ago. ⠀
Author, Samuel Rodenhizer, explained it so perfectly in an article that I'm going to do the unspeakable and share two (yes, two) quotes in one post. I've gone into full-blown Instagram mode 😜:⠀
"We must understand and accept that whenever we pursue something, risk is inherent in the pursuit. You can’t learn to ride a bicycle without the probability of falling. You can pursue a career and devote years to it - only to have it later prove to be the wrong choice. Whenever we make a purchase, we risk that the item purchased may not live up to its cost.⠀
"Probably the most poignant example of the quotation is in relationships. Relationships are just plain risky. Sometimes they work, sometimes they don’t. Sometimes they bring immense happiness. Sometimes they bring aching sadness. Long friendships can dissolve abruptly and painfully. Marriages can fail and end. Some people avoid relationships entirely - hoping to avoid the risk of their own unhappiness.⠀
"If we attempt to protect ourselves from the sadness - we deprive ourselves of the happiness as well. With the pursuit of happiness comes the risk of sadness.⠀
"Don’t make the mistake of thinking that you can protect yourself from sadness without protecting yourself from happiness too. To pursue the one, you must risk the other. The risk is worth it. You want your life to be a daring adventure. And daring adventures involve risk."⠀
WHY PUSH-UPS ARE HURTING YOU! 😬 - if you’re following the bro advise in which you ‘flare your elbows in order to increase chest activation’, it’s not your fault as to why your shoulders, elbows, and wrists are constantly killing you 24/7. •
When starting in the push up position, externally rotate the shoulders in order to keep both the shoulder girdle and the elbows locked in place. This will ensure the elbows remain ‘tucked in’ as you lower yourself down into the push up and avoid the head of the humerus jamming into the shoulder blade (that usually leads to shoulder pain itself when you forcefully internally rotate the elbows from improper push ups). As a result - your elbows will be safely in line with your wrists as opposed to your elbows having to literally dive over your wrists excessively! 👍 •
It also helps to either record yourself or get a pal to assess your form, as it’s very easy to miss this essential queue without the use of quantitative feedback. When you take the time to perfect your push up form, pain will go away, as they’ll be replaced with rock solid muscle gainsss instead! 💪 •
Have you ever suffered from this push up mistake yourself, my friend? If you also feel someone could benefit from this, make sure to tag them to get them on the gains train as well! 🚂 (CHOO CHOO!) •
I haven’t practiced handstands in 4-5 months. Form was a bit sloppy but it was expected. My Progress can never be measured by success alone, failure has to be there to create enough space for success. Definitely will be practicing handstand presses and planche from now on, because im sucking a bit in the push department 😜
Front Lever challenge walks✊🏽__✊🏽on a elevated pole is where its at. Rope climbing is a real core killer but this going to be even more insanely tougher on your core.
The pole was uneven making it really difficult to reach the top in one peice.
Couldn't keep my lever form either, at the top, arms kinda gave out. I challenge anyone to try this who is into any form of climbing.Just be careful though 😜 #challenge