Arms/Abs ✅. A few weeks ago I watched a video that made me realise I’d been making a mistake which was slowing my progress. Maybe it’s my OCD but I had a tendency not to increase the weight until I was hitting the upper target of my rep range on all my working sets. So e.g. target reps 8 to 10.... what tends to happen is you do say 10, 10, 9, 8. But that means you are wasting the first two sets, as you’re not going to failure. You’ve already done your warm up sets so why not go to failure? Far better to up the weight and end up with 9, 8, 8, 6. Now you have 3 sets in the target rep range which are going to failure and therefore maximising cell breakdown and 1 set to work on. You can always drop the weight on the last set if it is too low. This minor shift in mindset a few weeks ago has made a big difference in my progress. It might be obvious, but I was missing it, so thought I’d share.
Have a great Sunday fitfam. I’ll be resting, eating bacon and enjoying an ice cream somewhere.
#armsworkout #abseveryday #returntofitness #fitnessjourney #trainingtips #gainstips #gains #biceps #armporn #fitover45 #over45andfit #gymrat #gymaholic #failuremeansgrowth #traintofailure #reprange
Never settle for second place. 🖤
Meal prep. The single most important thing we do each week to keep us on track and what I get the most questions on.
Today, I put together all our meals for next week.
15 meals, $25 - not bad!
Honey BBQ seasoned chicken, taco turkey and beef rice. Easy peasy!
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Still feeling a bit fluffy but definitely starting to see some of my bulking weight shed off- even though I’ve been having to cut down on my chocolate intake significantly 😩
Today my sister @gi_fitness_
challenged me to burn 1,000 calories during my session and YUP I went beast boss. Total body workout was on fire!! Thanks Connie let’s keep killing it next week. No excuses @gi_fitness_
Weeeeeekend leg day. Was really feeling a leg day since I haven’t had a good one in awhile. Here are some clips of my workout followed below with the list of exercises I did today!
Goblet reverse lunge 4x5
Goblet squat 4x8
2️⃣ Narrow leg press 3x10
Good mornings 3x10-12
** make sure you bend/hinge at your hips!!! Have a slight bend in the knee but the focus is about hinging at the hips!
Partner resistance ham curls 3x5
*the main point of resistance ham curl is to focus on the eccentric part of the movement (resisting on the way down)** 4️⃣ Glute Bridge on smith machine 3x10
5️⃣ 6min lunge burnout!!
Get your stop watches out and try this at the end of your workout instead of cardio. On the odd minutes do walking lunges and the even minutes try a curtsy lunge and complete for 6 minutes.
Workout only took me about an hour to complete. I like to keep my workouts quick and effective. Throughout the videos you may notice me wearing a band on my legs. I do that because it helps me with stability and making sure my knees are nice and strong and do not bend in.
#legday #legworkouts #trainlikeagirl #girlswholift #healthylifestyle #fitnessmotivation #girlsquad #fitness #gobletsquats #lunges #gym #gymmotivation #gymsharkwomen #gymrat #swolemates #gaintrain #gains #fitnessbody
You’re always one decision away from a totally different life.
Why 6-9 hours of CONTINUOUS sleep?
How many days do you have to wait for a muscle group to recover so you could train it again? 2 days should be enough!🙌🏼
Suggested workout splits:
1. 3 days/week: full body - rest - full body - rest - full body - rest - rest
2. 4 days/week: upper body - lower body - rest - upper body - lower body - rest - rest
3. 5 days/week: upper body - lower body - rest - push (chest, anterior and middle deltoids, triceps) - pull (back, rear deltoid, biceps) - legs&abs - rest
New rep pr in the books! 100lbs × 2! Not too long ago, I struggled just to hit this for a single! 👀🤙
Today was brutal. Not gonna lie. But absolutely necessary and I loved it.
Last photo shows my sets, %, and weight.
Every video is my last set so I was pooped.
Front squats were my last lift, and boy was I feeling IT! I had to stop at 5/10 and reset as I felt like my sugar dropped. Got it done tho!
It's fuzzy af at first, but eventually clears up. This was Thursdays program.
AMRAP @ 85% = 220lbs × 5 . . .
This is amazing to me. Around February I was struggling to pull 225lbs for a single. I can clearly see, and feel, some amazing strength differences! (@coachbabybear