All about making stupid faces when working out! Who else catches themselves making faces at the gym?
... I had a guy joke saying stop making faces and it made me think, if I'm not making dumb faces then I'm not pushing myself.
... How often do you push yourself while doing things? Not just at the gym, just in life. I've been lazy in some parts of my life not pushing myself to new levels so I'm going to make a goal to do one new thing everyday and write it down for the whole month of May! ... #30daysofimprovement 📸: @caitlin_twenge
When your husband still thinks you got it after 12 years, or thinks you've got MORE of it, then it kinda makes all the hard work completely worth it.
While I don't see a huge difference between these two photos that are almost 10 years apart, I DO see the difference. And given this was when I felt I had worked my hardest, it's reassuring to know that what I'm doing now is definitely working.
Looking back, even though I was lifting heavy, I always seemed to stop myself at a certain number on the dumbbells or shied away from max strength. I rarely worked with barbells....Those were my biggest mistakes and they held me back.
Now I stack the weight. I work in 1-3 rep ranges once a week. I've gotten stronger much faster and I'm seeing muscle growth I previously thought wasn't possible for my small-boned frame.
I realize not all women want to be muscular and are satisfied being "toned". But I've always thought muscles were beautiful, on men and women. So I'm forging ahead. This goose ain't cooked yet.
Back day. Coming up soon.
Deadbeat tired but no excuses we all got 💩 going on in our lives and no one said it's going to be easy, just get shit done and shot the fu.. Up. #bodybuilding#dailygrind#backday
0 57 minutes ago
We’re making all the back gains out here💪🏼💪🏼💪🏼 Thx @j_pavlov for killing me yesterday🤪 I don’t normally workout with anyone else but sometimes it’s good to let someone else take the reigns & tell you what to do. I needed to switch it up and try something different & that’s exactly what we did👏🏼
This was a very high volume lift. Almost everything we did was 4 sets...30 reps 20 reps 30 reps 20 reps for a total of 100 reps per movement🙃
I say this all the time on my posts, and I’m gonna keep saying it... you have to change up number of reps/sets & the intensity of your lifts if you want to grow and build strength. Not everything should be the usual 3x10 all the time... High volume is 🔑 to growth in my opinion. You’d be surprised by the strength you can build when you change things up.
1️⃣Wide neutral grip lat pull down x30 x20 x30 x20.
2️⃣D grip lat pull down 4x15 ss with...
3️⃣Close grip row 4x15.
4️⃣Close grip lat pull down 4x20 ss with...
5️⃣Wide grip row 4x20
6️⃣Seated row on hammer strength machine (not shown) x30 x20 x30 x20.
7️⃣Straight arm pull downs on cable machine (not shown) x30 x20 x30 x20.
& yes I did complain a lot during this lift bc it was f*cking HARD. But I’m definitely glad I pushed through bc I felt really really good after this one🙌🏼🙌🏼🙌🏼
1 137 minutes ago
Snack time!!!🤤👌🏼🙌🏼post recovery meal after an awesome #backday workout 💪🏼plus some turn up tea😌
Whats your favorite snack??
If you’re looking to:
🏋🏼♀️BECOME A WELLNESS COACH
💻WORK FROM HOME & GET FIT
📥DM OR COMMENT BELOW👇🏼
1 99 minutes ago
💪🏼 T-Bar rows are one of my favorite ways to work my back. I did 4 sets 15,15,12,12 increasing weight each time. VC: @steelron93
I’ve really made my back a focus over the last 3-4 months. I’ve grown in width but I can’t seem to lose any of the fluff. I have always stayed relatively lean since I’ve started training but my back never seems to catch up with the rest of me. All of my lifts are up in weight and I can see the change from the front but when I look at this video the definition I’m chasing just seems to be out of reach. Leaning more towards Oreos and a Dad Bod than anything. #strugglebus#backday#instagym#instafit#helpme#fluffy#dadbod#discouragedbutnotdefeated#trusttheprocess#keepworking
When you tried to get those gains natty but it’s time to get back on the gains train...
1 1414 minutes ago
I still got it 💪🏾
Plyometric training is my favorite because you can train anywhere, and it really gauges how far you’ve come in your resistance training. This training takes power, quickness and strength! .
I feel strong AF! .
I hope everyone has a great weekend! Today is my Friday and I’m off to Lake Tahoe for the first time with some amazing people! ✌🏾
4 1214 minutes ago
Donnerstag ist Rückentag 🦇
(Aktuell 83kg bei 1,81m)
Leider heute absolut keine Power gehabt, aber da muss man dann eben auch durch, passiert. 🙄
(Ach ja, ehrlicher Winkel und scheiss Licht 😄) #homegym#backday
0 717 minutes ago
💪 BACK EXERCISE 3 - BARBELL ROW
This exercise has been around for decades and for a good reason.
It’s definitely one of the basics and a horizontal pulling movement everyone should take time to master if they are looking to develop a great back.
Muscles Worked - Lats, Rhomboids, Traps, Biceps and Forearms 💪
How To Perform:
▪️Set up in a deadlift position and pick the bar from the floor - Overhand grip with hands and just outside of shoulder width.
▪️Place Feet shoulder width a part.
▪️Place a slight bend at the knees and push the hips back allowing the torso to fall forwards
▪️Back and neck stay neutral - don’t look up.
▪️Brace your core (pretend someone is about to punch you in the stomach)
▪️Row the bar up by pulling your shoulders blades back and together (aim for just below the sternum) - think about pulling your elbows behind you, not pulling the bar up. It’ll help to activate your lats and keep everything tight.
▪️Hold for 1 second at the top and control back down
Bonus - Don’t Cheat. This is not a leg movement. Don’t bounce from the legs. Lower the weight if you feel anything other than your arms and shoulder blades are moving.
You can progress this exercise by adding more weight, performing more reps or slowing the movement down and pausing at the top longer.
👉🏼Link in bio for free fat loss tips
I used to think eating healthy was complicated. Counting calories and measuring food overwhelmed me 👎🏼📝 It took me a few weeks to understand it was not really necessary unless you are preparing to a competition. This easy-to-follow Healthy Meal Plate Model makes meal planning simple, well balanced, and good for you in the long run 🤗 Use
medium size plate and set it up as below:
. 1️⃣ Vegetables - 50% of the plate - veggies are high in vitamins and minerals, fibre, antioxidants and loads of goodness for your body - I usually choose: asparagus, green beans, lettuce, broccoli, zucchini, tomato, cucumber, kale, spinach, bell pepper or cauliflower. I also love adding sauerkraut which is basically fermented cabbage. It improves our digestion, boosts our immune system, helps reduce stress and maintain brain health. You can replace one half of the vegetables with fruits.
. 2️⃣ Protein - 25% of the plate - the portion should be comparable to the size of the palm of your hand - go for lean protein if possible, I choose: chicken (mostly breast and thighs), turkey, lean beef, white fish, salmon, eggs or if you are vegetarian, enjoy plant-based alternatives such as tofu, lentils, chickpeas, beans or edamame.
. 3️⃣ Carbs - 25% of the plate - go for unprocessed, fibre-rich whole grains or starchy vegetables, I prefer: basmati or brown rice, quinoa, whole wheat pasta, sweet potatoes, bulgur, oats, buckwheat, squash or pumpkin.
. 4️⃣ Healthy fats - don't forget about them, add a portion of your thumb tip - I use olive oil, coconut oil, nuts (approximately 20 pcs) or avocado (1/4 of big avocado). Use this Plate Model as a guide for where to begin. You can adjust the portion of each food group depending on your level of physical activity and your goals. I showed an example of one of my meals built according to Healthy Meal Plate Model. There is basmati rice, grilled beef, sauerkraut, cherry tomatoes and olive oil.
39 3,51024 April, 2019
Tired of looking at my back piece yet? Too bad cuz I’m not tired of showing it 😇