Day 16 of #decemberdigitaldetox
Last night was the first night I spent with my gf watching a episodes of the big bang theory, let alone anything in a while to have time to rest and relax.
My computers Blue Light Filter app was on and I have it set for times at night when I decide to do a little work or cant get some ideas out of my head.
The weekend for me also included a 3 hour training session to fully work the arms and shoulders. I enjoy the long sessions. It's motivating, its endurance, and im fueled by @kagedmusclesupps to push my comfront zone and build muscle.
Otherwise I know I would be on the ground lol. Now on to legs.
Whooo hooo thanks @shania_fournaris for partnering me at the @crossfitbydesign (you guys put on such a good day ... THANK YOU) Swole Mates comp 💪🏼 We took home 2nd place, lots of PBs and very sore legs 😎🤘🏼☀️🤩🔛 #thrustersandburpees#cya#riplegs
Trying to do my best to stay on track with my nutrition, learn healthier snacks (any fave healthy snacks comment them below!!) And keep up with my workouts. I'm 4/4 so far and so proud of myself.
The weekends are usually hard for me but now that Emma's only up maybe 1 or 2 times a night, I'm hoping to start getting up beforeeeee her in the mornings and get it done 😅.. I know I've said that but I really mean it now lol.
Takes 21 days to form a habit. Just gotta do it and work hard. Discipline will create motivation. 😅😂👍🏼
What are some things you guys are doing to relieve stress/maintain your health during the holidays??
Actual serious training now. First week with @lukeerichardson coaching and im dying 💀 never trained so hard! Pretty sure this is cardio 🤔
1️⃣&2️⃣ 85kg x 10 x3
3️⃣ 60kg x 5 x3 tempo squats. (SO hard hopefully get better at this)
4️⃣ Leg press AMRAP for 8 minutes 😱 #riplegs#powerlifting#squat#happyhumpday#cardio
Back Squat Cardio 🤮
5 sets of 10 @ 70% (100kgs)
If you are wondering what you might see on my 12 week programme (starting in January) basically this. Lots of heavy horrid hypertrophy and strength gains. Currently taking a walk to try clear the lactate 😢#mylegsareonfire 🎶 🔥 #riplegs#cya
@battleofbristolboxes 2018 🗓️
IT'S COMING HOME 🏆🥇
Great day showcasing Bristol's CrossFit scene 💥
Big up the @crossfit_fort_ashton familia for representing so well 👨👩👧👦
Thanks to @crossfitc_v for hosting .
PB hang clean 3RM 115kg 🏋🏻♂️
Great battle with @crossfit_ozbox all day too 👊🏼
Well, I managed to only get half of my workout recorded before my phone died at the gym 🙄 But anyways, here’s a lil snippet of the lower body workout I did last night! Hamstrings will definitely be sore for a few days after this one ☝🏼.
i won’t lie... these past couple days have been really hard to motivate myself. i woke up on sunday morning feeling faint and wasn’t able to shake that feeling until today. i had no mental stamina to work out and did not want to eat healthy meals. so what did i do...? i sucked it up and followed my routine anyway, of course 😂 my gym days weren’t the BEST on sunday and monday, but i still got a good workout (my upper body is still sore lol). and i’m super proud of myself that i kept with my meal plan even though i wasn’t feeling my best! glad to say i’ve regained some lost momentum today and had a killer leg day 💪 spent a good part of my workout on the squat rack with a lot of variety. sumo squats, close squats, and finished with my 1RM at 180 lbs!!!! here’s my post workout snack as well. have a wonderful evening everyone 😊❤️
The shirt don’t lie!! 💀 Had a killer leg day today! Started with a 4x3 at 405 for back squat and felt amazing the whole rest of the workout. Video is of my last set of sissy squats to finish the day. Every leg day I finish with 3 sets of 10-12 reps to burn out the quads, I highly recommend them if you’ve never tried them. Ps don’t judge the short shorts cuz I think I rock them and I’m tryna get thicc 🍑😂 Big chest day tomorrow for turning the big 2-2 👀
Picture taken before the death of my quads. Awesome mountain bike ride through the Queen Charlotte trail, 35km of sun, views, and complaining about sore asses 🚲🍑 Cheers pop for the early birthday present, good to see you can still pump out some cardio ❤
Put together a few of my very favorite leg exercises that you can do at home 😍😍 I do have a kettle bell & 10lb weights, so if you have a KB, or any size weights you can use those.
If you go to the gym try to go way heavier than I am here lol 🙈
But #momlife so #nogym for me right now haha
Kettle bell swings-- 💞 my FAVORITE. I recommend an online tutorial if you dont have access to a trainer. PLEASE be careful. When you bring it up dont go over your head, bring it up and "hold" it or it could bring ya backward lol, and when it goes down you go down w/ it to keep the momentum.
Havent done them in forever but my # 1 fave workout 100%.
Curtsey lunges-- step back and to the SIDE, remember if you go directly behind your other foot you could get wobbles 😮
Deads-- works back of legs/hamstrings/the big hams you want on your legs
Push hips/butt back like a hinge- again tutorials are GREAT-be safe, (many on bodybuilding.com)
A bar is best but keep weights as close to your legs/shins as possible. .
Body weight squat jumps-- self explanatory. Push up through heels and try to land WHILE going down into squat to minimize impact.
Backward lunges -- b/c I literally CAN'T do them forward. So if you fall like me, go backwards. Create 90 degree angles (think of a right triangle- thanks high school geometry lol good for 1 thing) .
&& lastly calf raises-- When I was 18 I had a seasonal job @ old navy, it was super slow and I probably spent my entire shift doing calf raises at the register. No joke. #priorities
Update on the status of rehab!
At 12 weeks, my legs had grown about an inch overall compared to at 6 weeks. This was almost exclusively using leg extensions and curls with pneumatic BFR (blood flow restriction) cuffs.
Now, at 6 months, my leg measurements are almost EXACTLY what they were at 12 weeks (there like 0.5cms bigger, but not a measurable difference). The big contextual factor is that my bodyweight went from 204lbs to 189lbs in that same time period. Which essentially means I gained some muscle to compensate for lost fat (at least it looks like that in the pictures, I think). Recomp like this isn't unusual coming off an injury, but I'm pretty pleased about it👍🏻
From here, I can start deadlifting heavier, leg pressing heavier, and doing all the other things to push training harder, along with more food to support that. So I'm pretty excited to continue on the journey and put these surgeries behind me😁
First day back at the gym yesterday - trained legs, and goddamn am I sore today 😂
Easing back into it with lighter weights at the moment. Once I’m back in the swing of things, I’ll be doing some PT sessions with Brendan from @functional_4_sunshine_coast to get some programs written 👐🏽 -
When you drag your family to the gym and they low key hate you after. These two killed it though. 💯 10 rounds for time: 10 air squats, 10 push ups, 10 sit-ups 💯 #riplegs#riparms 💪🏽 @sarahlly @trishakuehner