Just out here taking an aesthetic knee🤙🏽
Another tough workout today! Give it a shot if you want a great strength and conditioning workout!
Barbell Bench Press - (6,4,2,2)
Superset w/ 4x8 banded push-ups
Pull-up-Isohold (3 reps, 10 sec hold at the top of each rep)
Superset w/ 4x8 Landmine Row
Circuit (30sec on 20 sec off, rotate through all exercises twice)
Big s/o to @d1stlwest
for hosting us today and putting us through a great workout!
#iam1stphorm #d1training #strengthtraining
Anybody who has followed me since the good ol bodybuilding split days at @kaijaxgym
knows that back squats have always been my big go-to. With all the kettlebell stuff, I stopped doing them....like, completely. Looking back on it, it’s kind of ridiculous to give up on something that used to make me so happy.
Anyway, that was then and this Is now, and now is the time to recommit back to back squats regularly. For @strongfirst
SFL, I’ll have to squat my BW (215 currently) 5 times. Today I was able to do 135x5x2, 225x5x2, 275x4 and.....315x2!!! To hit 315 after not squatting past 225 for over 18 months felt great and was a huge confidence boost. Now, time to use this strong squat to help facilitate the growth of all my other lifts!
Haven’t been feeling well lately but dragged my butt to the gym to teach an incredible group of ladies tonight and it was well worth it. Seeing them kick butt and listen to them call me names 🤬gave me the warm and fuzzies 😂 - thank you ladies for being rockstars and putting me back on the sweat wagon 💕❤️
Pause squats because I need to reset my squat form and paused deadlifts of 8 because I had to leave. Watch my form get progressively worse with each rep 😓
This is what happens when @sakibarbelle
tell me to lift instead of taking my full break
I WILL NOT BE ATTENDING NATIONALS.
It’s just not in the cards this time. I’m dealing with too many injuries and I’m not going to compete until I know I can KILL my best total of 1521 (690). Coming off Regionals being sick and dealing with minor injuries has made me realize my body needs a break and that it’s not worth it to step on the platform till I’m 100% again. I AM NOT, going to drop out of Powerlifting entirely though. I have too much of a passion for the sport to lose interest in it. For now, I will be focusing on my bench progress and light bodybuilding accessories till my body is ready for heavy squats and deadlifts again.
IT TAKES BOTH SIDES TO BUILD A BRIDGE
You bring the willingness to learn & work so we can share & teach what we know - together we will grow 😊
Learn. Play. Grow.
Had to dig deep for this crazy pyramid set ☠️. Wasn't the cleanest reps but still had to get it done 😤⚡️.
10 push ups
10 push ups
10 push ups
10 push ups
10 push ups
Success is the sum of small efforts, repeated day in and day out.
This covers SO MUCH of what I’ve been talking about on the Daily Swole Podcast.
You need to go back to the basics. You don’t need fancy training techniques. You don’t need supplements and the latest fad diet. You need to do what WORKS.
Most of you are worrying about the fancy shit without having your sleep, nutrition, mindset, training, etc figured out.
I’ll tell you one thing...you won’t get results without the foundational execution of health.
There are a lot of voices out there trying to push fast fixes on you...ignore them. Focus on what WORKS. #DailySwole
•we’re always grateful for these reviews. it just lets us know that we’re doing right by our kids.•
“Success isn’t always about greatness. It’s about consistency. Consistent hard work gains success. Greatness will come.”
3.5ish reps at 110 for a new PR! 🙌🏼
I took a long break. I'm still not sure how or if I want to do fitness IG. But I DO know that it's okay to seek validation or praise if that's where you're at. I DO know that growth and strength are worth celebrating. And I DO know that I am growing and getting stronger. 💕💪🏼
Snippet of Back and Bicep Day! My mental seems like its focused... let's see. * oh the music? Yeah, every once in awhile I go into old sound clash mode and listen to StoneLove 🤣🤣🤣. Not inna a party though... that talking could kill ah party grind. Lol
Cause I’m confident and motivated to squat heavier when honey is with me. ❤️
Tempo 5x5 for the 🍑
✅ Today for lunch I switched things up and made some Baked Salmon, Rice, and Asparagus 🥠🥒. We all know salmon is a super protein loaded with so many benefits 💪! There’s a few obvious ones I want to highlight☝️...
✅ The first one of course is it’s a good source of lean protein with 21 grams of protein per 4 ounces 🥠. Secondly, it’s very high in Omega-3 fatty acids, which can help with inflammation throughout the body such as bone and joint pains 😩... It also can potentially lower your risk for any cardiovascular problems.
✅ Macros 🍴: 799 kcal, 50 g protein, 90 g carbs, 23 g fat