First session in like 4 weeks due to uni!
One thing I’ve really noticed from my previous sessions is there was a lot of exercises but not very much muscle stimulation.
Time to keep it simple and put on some size over the next 6 weeks.
!!! DEADLIFTS !!!
I love picking things up & putting them back down!! One of my favorite moves & one of the best full body exercises you can do. Work several muscle groups at once including legs, back & core! I feel SO strong after a good heavy deadlift workout!!🔥💪🏻
((heavy for me - haha😅))
“When you find yourself doubting how far you can go, just remember how far you have come.”
@Regran_ed from @faceupfitness - NEW PHASE - PLAN 2
A return to training after a week off fighting a Winter bug - so inconvenient!
Ok, so, I have struggled and struggled with deadlifts. As I've added weight my lower back would start to play up, because of my chronic (long-term) hip issue I'm pretty sure. In my new training phase, I've switched from conventional to sumo, and I'm finding this position much more comfortable. I'm not a heavy lifter but it will be interesting to see how far I can push things with this new variation. Starting 3 x 10 40kg.
Yay Friday ☺! And as that wouldn't be enough I had a Rep-PR and my endorphins are flowing over !💪🏼
FunFact: I'm working quite a lot but I'm never really stressed, since I'm going to the gym 6days a week and do yoga on the 7th I have everyday an opportunity to clear my head and get this "high" from workouts which make me really happy and give me new energy. It might be hard in the beginning to do some kind of sport frequently but once you're in the groove it will become a habit... and who knows...one day you might be "addicted" too !🤷🏻♂️
That's all for today haha ! ohhh wait just a short question:
Would anybody be interested to see the warm up sets and how I approach those ?!😅
Workout of the Day:
- 3-step warm up
- conv.deadlift (belt)
1set 3reps 170kg rpe ~6.5
2sets 3reps 160kg rpe ~6
- unilateral romanian deadlift
2sets 5reps 60kg (still lookin like shit😑 !)
- pull up
2sets 5reps bw(95kg)+15kg
- cheat row
2sets 5reps 100kg
- incline benchpress
2sets 5reps 80kg rpe 6
-cooldown / stretching
LETS GO RUSS! @russwole
- - - - - -
🚨 DEADLIFT PR 🚨
Pretty solid 720lbs/326.5kg. I wanted to go for 740-750lbs (335.5kg-340kg) but I couldn’t find my 10mm belt so I played it safe. 750 is there though.. don’t sleep!
I 👏🏼 fucking 👏🏼 love 👏🏼 POWERLIFTING.
There’s an unexplainable rush when you see your numbers improving weekly. Thanks @stephaniesanzo for pushing me! This here is 185x7 and my current goal is to get into the 200 range for reps. So close!
Current PR is 235x1 conventional.
Take the time to focus on reps and improve your overall form, because let me tell you, it makes a HUGE difference. #onemorerep
This girl will alway have my ❤️ so much fun watching her grow up.. she’s getting a @fisherprice weight set from Uncle Devin for Xmas 💪 by the way 😂 #teamharper#doitfortheharp
KNOW - BURNING 100 CALORIES
🏋️♀️The point here is that lifting weights also burns calories.
💪If you want to lose fat, you should be in the gym lifting weights. Train to build muscle in the gym, and eat to lose fat, and you will look incredible.
👟In the gym, build your program around these exercises (or their progressions): deadlifts, single leg deadlifts, squats, Bulgarian split squats, pushups, bench presses, OHP, pullups, and rows. And isolate lagging bodyparts to bring them up to speed.
⚠️ As always, feel free to leave questions, ideas or corny jokes in the comments below
Sure, sometimes I feel like I am carrying the weight of the world 🌍 #myworld and that’s ok - I’m strong enough to handle it 💪🏻 Time to keep training cause the sh*% @dr.brandonbridgeman is bringing me is getting serious. When I head in to see him - I have to mentally prep my mind & state. It’s no different then every lifting session - just 10x more intense. It’s showing me what I’m capable of - showing me the power of healing my body. #deadlifts communicate so much of what’s going on with my #glute recovery and I use them to gauge my progress & sensitivity to feeling. Many nerves in my glutes & hamstrings have stopped firing & it’s time to wake this sh*% up. My glute recovery will be my most victorious battle yet. And I’m gonna win. #harderthistime#smarterthistime#betterthistime#bringit#flexineveryday
Why do you follow KETO?? 🥓
Why do you do INTERMITTENT FASTING??? 🕐
Why do you follow a JUICE CLEANSE?? 🥬
There’s no right or wrong answer to any of these questions, but if you’re only answer is that you WANT TO LOSE WEIGHT...
I challenge you to find your WHY 🤔🤔🤔
People tend to follow diets because it gives them structure
But what happens when life throws them off track & their only reason for following a diet was to lose weight??
They’ll probably abandon some of the diets methods & be back to square 1 ready to try a new diet 🔄
That’s the problem with the diet mentality 🤯
Take the time & find the purpose behind the health patterns you choose to follow...whatever that may be ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Knowing your WHY gives you the tools needed to sustain a healthy diet, even when life makes it harder to do so 💁🏻♀️
P.s. can we talk about how cute this outfit is!? It’s a @bandier @we.over.me exclusive. Probably the most comfy outfit I own 💁🏻♀️...and I own a lot of workout outfits 😂 #BANDIERgirl
Repost from @newmanfitness - 💋😍My handsome boys.
Took the beautiful lady @sam3starx and our little man to @biosynergy HQ last week for a photo shoot as Samantha is now an ambassador for them 🙌👏 Oscar was a pro 😂🥰Thanks so much to @adrianweinbrecht for this great pic (unedited) 👌👏
Sam is killing it in the gym. Massive inspiration for any mummies out there looking to get into shape. Follow her fitness page @sam3star_fitness -
Thanks to Bio Synergy for such a fun day. Love being part of such a great team 🙌💪#makeithappen
Who doesn’t love giveaways!?!?🖤🖤 and from the best company, with the best product!! Could Christmas get any better??! ☃️🎄🎁🖤 Today begins the #1stPhorm “12 Days of Christmas” giveaway! Now, this is very important... if you want to qualify for our Day 12 Grand Prize, you must repost ALL 12 DAYS!!!
The grand prize is an all expenses paid trip to our headquarters here in St. Louis where you’ll get a VIP experience!
You’ll spend the day with the team, get hooked up with some free gear and supps, we’ll hit the gym, go to dinner, do photo shoots, and we will even make you your own workout video!
- Repost every post from the 12 days of Christmas
- Tag @1stPhorm
- Hashtag your posts with #1PChristmas
Each day leading up to the last, has at least a $250 value! So make sure you have “post notifications” turned on and best of luck! Merry Christmas! 🎅🏼🎄🎁 #iam1stPhorm
Some were stricter than others 😅 - overhead pressing on @nextleveltraininguk ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
For adaptive nutrition and training plans+coaching:
🌐 www.next-level-training.co.uk ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
I ran into an old friend and we got started talking about personal success and how sometimes the only thing holding ourselves back is ourselves.
We get into habits of complaining. Complaining about being tired. Complaining about not having enough time.
Complaining about needed more.
Ask yourself what you are doing to change your situation.
Ask yourself how you can delegate within your circle to lighten the load.
Implore the help of your friends, your family, your TRIBE in order to keep you accountable!
165lbs vs. 160lbs
Say whaaaaaaa? Yup, totally being honest here. The left was me almost 2 years ago before touching a barbell. And the right was tonight, almost 2 years of powerlifting.
I have bigger and better plans for 2019, and it's already began. Cutting weight isn't necessarily one of those, maybe a little but more so to add strength and muscle mass and pull bigger numbers.
2019 is the year I pull a 315lb deadlift, a 225lb squat and a 135lb bench.
I ain't playin' no more.
It's fucking grind time. 💁♀️
I've decided that Hypertrophy training is for the birds!😂 Second picture does my legs absolutely no justice for the massive pump I got after today. I was waddling and limping around like a sad penguin afterwards! 🐧