2 days out progress shot from my previous show last month.📸
At this point I was starting to peak, which means I started increasing my carbs slowly to fill my muscles out just in time for that Saturday.⏳
I stuck to mainly white rice as my carb source because I found that it was easier for my digestive system to digest whereas oats or sweet potato, which are also good carb sources, might’ve made me bloat or retain some water. 🍚
KEY TAKEAWAY: The goal is to find what foods work with your body the best and leverage those especially when you compete and not following someone else’s protocol just because it worked for them❗️
Despite being extremely depleted for the past 2-3 weeks leading up to my last show of the year this Saturday, I’m truly grateful I’m in the position to be doing what I’m truly passionate about which is pushing myself mentally through something that’s uncomfortable for me. Let’s go! 💪🏼
Hey, Vikings! OCB, the largest natural bodybuilding organization in the US, is coming to Minnesota this Summer! Here’s what you need to know:
✔️Polygraph and Urine tested event!
✔️This show is an OCB Pro qualifier!
✔️All natural athletes are eligible!
✔️Polygraphs from all natural orgs are valid for 6 weeks in the OCB!
To learn more about our events and guidelines, visit OCBonline.com and follow @officialocb_page
Now that back pose is on point.
Keep up the hard work! That’s one dedicate athlete ....RIGHT💪🏼
Biceps and rear delts of steal 🎖 #nattyathletes are the best kind.
Compete cinco de mayo for the number one federation in natural leagues.
Make goals to compete internationally- you can with us... not many organizations can offer this🔥
Tuesday #backday Eccentric Overload (2-3 secs eccentric) ☺️ #internationalbackday 💥 4sets BB. deadlifts 💥
(2x15 bar only warm only)
💥 Pull ups 3x15 (3 diff grips) 💥
1st set WIDE
💥Straight Bar Pulldown 2-3secs Eccentric 3x8 💥 💥 Single arm Lat pull down 3x12 X Single arm Neutral Grip Row 3x12 💥 (RightxRight) (LeftxLeft) *Full ROM* 1 sec pause on peak 2 secs eccentric.
💥 Overgrip Machine Row 3x8 💥 💥 V-bar Lat Pull x with Reverse grip Smith Machine Row 3x8 (2-3 secs eccentric)💥
➡️ Flex for 15 sec every after set
➡️ 15sec to 1 min rest in between sets
➡️ Pick your weight wisely
➡️Controlled reps Concentric and Eccentric
➡️Give your 99% every set(1% is for you to stay alive😂)
➡️DOUBLE TAP!!TAG a friend and enjoy the work out! ➡️Don’t forget to tag me guys! I wanna know your thoughts about this work out!
Throwback to my first show, this was my routine. Sad I rushed it a bit. Got a little nervous but I still killed it! This is only the start, I’m going to keep chasing my dreams with everything I got! -Side note I got a the best vacuum around! Everyone called me the Asian Arnold Vacuum Cleaner after this! 😂💪 Song: Tujamo - Booty Bounce
Last night’s safety bar squat session was pretty epic. 😈😈😈4 sets with 355 x 6, 380 x 4, 405 x 2, and 360 x 6 at RIR 2 vs. bands. Unsure of the band tension but I’m super happy with my performance. This is the heaviest I’ve gone with my safety bar squats since I injured myself 11 months ago and only about 50 lbs shy of my best and that doesn’t include the bands!
Currently using the workout builder programming by @thestrengthcave and I feel like it’s working great. My strength is coming back, I feel stable, and my back feels great. Make sure you hit the link in my bio if you want to check out the Workout Builder and get in on these gains 😜.
A lot of people have asked me if I think I’ll ever be able to get back where I once was strength and development wise. I do, but I don’t think about it that much. If I only focus on how far I need to go then I’m more likely to get discouraged and focus on the negative. I’m just focused on taking training one day at a time, enjoying it, and being grateful for the progress.
A little #transformationtuesday to keep me motivated on this cold, rainy day 🙌🏻 SWIPE ➡️ Left photos are 2013 and right photos are current 😭 I don’t always feel like I’m making progress on a day-to-day basis. I’m super hard on myself & I know I can do better 👊🏻 But I do need to learn to appreciate & remember how far I’ve already come ♥️ #WhatWereThoseLegs#WhatWereThoseShoulders 🙈
Long time, no #transformationtuesday .
These pictures are exactly 2 years apart. It was about that time that I started to play around with the idea of competing. I had been weightlifting for a couple of years but my nutrition wasn’t in check; I was somebody who chronically didn’t eat enough, not realizing how much I needed.
Believe it or not, my weight is almost the same in both pictures, but my body comp has totally changed. I’ve been working with a coach. I’ve gone through two competition seasons and two reverse diets that I was 100% compliant with (waaayyy easier said than done). I’ve learned how to fuel my body properly and what it needs. I’ve learned to be more intune with myself.
Change doesn’t happen over night. It takes months, years. Be patient and be kind to yourself. You’ll get there, I promise 🙃.
Tank: @on1eclothing use code “elzbieta10” to save on purchases
Leggings: @upper_limit_lifestyle use code “elzbieta10” to save 😉
Do you count lifting the weight up and pressing overhead as 1 rep?
▪️Fresh start to this new mesocyclone after 1 week of deloading. I’m well rested, recovered, fed🌝, and excited to train!
📋Couple of exercises shown:
▪️Seated DB Press: 70x6 / 60x10 / 50x12
▪️Straight Bar Drag Curl: 60x10 / 60x8 / 40x15
🙋🏻♀️Some random chick asked if she could work in and if I could record her too....