workout scran 👌🏻 quite happy with how much I’ve lost so far and noticed very minute changes but everything counts 👌🏻 going to stick at it for around another 2-4 weeks and then get back on a bulk to gain some strength and size 🤙 -
Loving how motivated I am the moment! If anyone has any questions or wants some advice drop me a DM as I’m happy to help!
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Warming up properly is something that I don’t think should be overlooked. The most well-established benefit of its application is injury prevention and whilst I’m genuinely not sure how much evidence there is to back this claim up (I’ve heard mixed reviews and never thoroughly investigated it myself), there’s certainly no down side to warming up performed correctly and there’s some other benefits that accompany it.
Although there’s obviously an element of person preference, my idea of warming up into a session involves 3-5 minutes of LISS to elevate heart rate and prepare muscles for more intense exercise. I don’t like the idea of shocking muscles, joints and connective tissue. Following this, I might do some brief dynamic stretches, or static for purely exercise execution purposes. The effect of stretching on muscle growth is not clearly understood but it appears to increase time under tension, so it is unsurprising that stretching before lifting can limit lifting performance. Hence, the only stretching I will justify is that which enables me to lift more effectively, usually enabling a better lifting position. I think this effective with hamstrings before some back exercises and glutes/hips before squats, though they will as short as they need to be.
Finally, before almost all exercises I will build up to the weight. The importance is not only injury prevention but also technique preparation and practice for real sets. It gives you chance to practice cues for the lift that follows, to check form is correct, the equipment is properly set up and that you have no niggles that might evolve to full injuries in the real set. Before doing this religiously, I used to often perform much better in my second set compared to the first, for reasons that could be related to that just described.
My phone sometime is turning on right now and sometimes doesn't. And the screen is messed up at the bottom, so my posting has been down for a little. Hopefully it gets fixed soon 😯, so sorry if I'm not as active with Instagram as I'd like to be until it's fixed.
How is Megan still in the Villa??
Sam and Georgias kiss was discussed on Love Island After Sun last night 🐸☕️
In weather like this there's only on place I'd like to be (apart from on a beach) agree?
Good morning beauties! 💖
Bright and early this morning and feeling really good! It was cardio day so I did the treadmill, the stair master and the inclined elliptical - then finished with some jumping jacks!
Now I’m gonna make my favorite protein shake and have some fruit because I need brightness on this gloomy day! I hope all of you have a beautiful and healthy Monday 💖
JULY 31st !!!! Get yours before we run out again !! .
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Had a phenomenal back and biceps session today that was finished off with hitting abs and doing a little cardio. Here are a few exercises that I performed. 1️⃣Spider Curls: An excellent bicep exercise to finish off your arm session, as it is an isolation movement that primarily targets the biceps while keeping them under tension. 2️⃣Reverse Grip Barbell Rows: Also, known as the Yates Row, named after the great bodybuilder, Dorian Yates. This variation of the row is slightly different from the bent over barbell row with the pronated grip because in this case, the supinated grip engages and focuses on different muscles. The secondary muscles involved in this exercises are the biceps, shoulders, and lats. With the primary muscle being the middle back. 3️⃣Underhand Lat Pulldowns: This exercise can be formed many ways (overhand, wide, and narrow grip). However, this variation engages your biceps, muscles, triceps, as well as your back. The stimulation of the lower latissimus dorsi (broadest muscle of the back) provides wider appearing lats. 4️⃣Close Grip Barbell Curl: For well-balanced bicep mass, constantly switch up your hand position on curls. In this case, I’m shifting the focus to the long head of the bicep and focusing on developing the bicep peak. That concludes this post, I hope you all had a great today and continue working towards your goals. Stay pumped 💪🏻
Ralphie enjoying his holiday. Finding something to destroy as usual.
So ive had people message me today saying 'Don't post fails bro it makes you look incompetant' or 'it's bad for business' etc. Fuck that. How are you supposed to grow physically, or mentally, by repeating what you know you can do? You cant. When going for new goals, or trying anything new, expect failure. Embrace it. Failure makes you stronger. 'Defeat is the secret ingredient to success.' On the Snatch i failed 3/4 times, didnt end up getting it.
On the Clean & Jerk i failed 110 twice before dropping down to 105, getting it, then threw another 2.5kg either side and got the 110.
The front squat i believe i would have got if i starter with it, but i didnt and i failed all 3 attempts.
The 180 ATG back squat i've been chasing for a long long time, although i failed, i can feel how close it is. Just listen to what Ede says at the end.
Fasted 5x5 squats were not fun, felt so weak. Wasn't intentional just had a busy morning.. finished off with some muscleups, seeing as i haven't done them since Spain... finally feeling easier.
So while 'football was coming home,' i was getting that work in. Grinded out a new Sumo Deadlift 5rm. The Sumo Deadlift is a knee domimant Deadlift variation and a lot easier on your back than the Conventional Deadlift or a Romanian Deadlift. Followed this up with 4x20-30 Low-Bar Squats on 100kg. Was gonna do 5 but struggled to hit 20 on my 4th set so i did a back off set with 1 plate a side.
Yesterday i finished my Back workout with a superset that hits the majority of muscles in your back. The back is made up of the largest amount of different muscles compared to any other bodypart. Making it, in my opinion, the hardest body part to attack properly. You've got various different hand placements, angles to pull from and different grips to play with, making it somewhat confusing to put an efficient back workout together. With these 2 exercises you can hit nearly every muscle in your back, leaving you feeling fatigued, and pumped.
First up is Rack Pull Shrugs. I usually do these at the beginning of a workout as i like to build up to a very heavy weight, but today i forgot my belt.. so i decided to lower the weight and add it to the end as a finisher. Remember to take a deep breath in your stomach before each rep and seperate the Shrug from the Rack Pull!
Second up is the Straight Arm Pulldown. I like to use 2 ropes here so i can seperate my arms more throughout the movement and really squeeze beyond my waist line at the bottom/end of the move. Remember to stretch at the top of the movement and control the weight throughout!
For those of you looking for extra depth in your squat, the 'pause-rep' is a very simple yet un-forgiving method. The idea is to pause at the bottom of your squat, whether that be parallel or below, and hold it for a 3-10 count. How long is completely up to you, though i wouldn't recommend going past 10 seconds. I'd suggest 3 reps with a 3-second count, 2 reps with a 5-second count or 1 rep with a 10-second count. Today i done all 3. DO NOT DO THIS WITH YOUR 1RM. Choose a weight where you can maintain good form and control (admittedly im on the verge here, it's something im used to doing at the start of a workout, not the end). This wont fix everyones squat, some people have incorrect foot placement, some have ankle mobility issues, and some people simply don't engage their hips.
Remember to squeeze your glutes and hold your core tight at the bottom before exploding out 'the hole'
Things wont always go your way in the gym. Not every rep will feel right, you may not feel you can finish every set, some days you'll feel stronger than others. Just got to clear your head, forget how you feel, and attack that shit again.
Playing around in the park with some paralettes..
One thing we can all agree on - a child’s laugh is one of the best sounds in the world. That’s why #dadbodwarriors
get their kids involved from a young age, fitness will be something they will always look back on with fond memories. 🙂👏😁💪💯
Repost from @trainwithmeapp