Every rep counts. The ones that burn are the ones which build 💪
Hitting squats again today, managed 105kgx5x3, definitely feeling the lack of calories.
Various isolation exercises, finished with volume deadlifts. This was the last rep of a 120kgx8x3 workout, was definitely feeling the burn.
Fernweh ☝🏻 Genau 1 Jahr ist es jetzt schon her, dass ich mein Auslandssemester in Kalifornien angetreten bin 😱 Die Zeit verfliegt wirklich !! Und ich vermisse die Sonne dort !! Das Wetter war einfach soo schön ! Eigentlich müsste ich echt auch dieses Jahr nochmal irgendwie ins Warme und Urlaub machen 🤔 Aber für Berlin muss ich ne Menge sparen.. da ist das glaube nicht drin .. wie sieht’s bei euch aus? Verreist ihr dieses Jahr ? Und wenn ja, wohin gehts ?? 😊❤️
Today was frustrating. Here’s the 4th set of 6x5 Deficit Deadlifts @ 130kg. Hookgrip wasn’t setting properly which is something I’ve never had a problem with before, back was not getting tight enough causing me to round slightly. Hips were not being pulled down into a tight position and I kept pushing unevenly due to the lack of strength still in my legs. Not going to dwell on these things but learn from them. BW;198/90kg
Orange on orange🧡🍊🧡🍊
Was good to get back to the gym today💪🏼 happy that I can still see a lil bicep after a week of tasty edibles and not much moving🤣 A little treat here and there ain’t going to stop you from getting to where you want to be😋 got plenty of energy to smash the gym this week and get everything back on track 🥰
Anyone got any workout challenges for me to try this week??
CURLS FOR THE GIRLS AND TRIS FOR THE GUYS‼️‼️
Here's a few clips from my arm workout this morning. It’s cracking me up watching myself turn different shades of red 🤣🥵
Full workout below. 👇🏼 Don't forget to save for your next gun show!💪🏼
1️⃣DB curls 3x8 | dropset 1x15
2️⃣Hammer curls 3x8 | dropset 1x10
3️⃣Overhead cable curls 4x6
4️⃣Preacher curls 3x10
1️⃣Weighted bench dips 3x15
2️⃣Tri pushdowns 4x10
3️⃣DB skull crushers 3x6 | dropset 1x10
4️⃣Cable lateral extensions 3x10
p.s. I've had a couple ppl ask about my rep ranges. The lower the rep, the heavier the weight.
Have a fabulousssss Tuesday!!!💕✨
A bit of glute activation work I did prior to my workout🍑 my glutes are one of my weaker points and taking time to do some activation work before my main workout really helps me to fully engage the muscle group I’m intending to, rather than my hamstrings or quads taking over🤩 I could carry on just doing my lower body sessions without activation, and yes my glutes would improve and grow, however, they wouldn’t be improving or growing as much as they potentially could☝🏻 activation work isn’t just about firing up the muscle group you’re going to be using and switching on muscle fibres, it’s also about turning off and de-activating other muscle groups such as your hamstrings in order to minimise hamstring engagement and maximise glute engagement🍑🤪 take time to activate the muscle group(s) you’re going to be using especially if it’s a weaker muscle group for you, this could potentially speed up and maximise your progress and improvements🙌🏻🔥
🍑1: reverse hyperextension 🍑2: glute kickbacks
🍑3: sumo squats 🍑4: banded glute bride (toe elevated to minimise hamstring engagement and maximise glute engagement- squeeze at the top🤪)
🍑5: box step ups
🍑6: banded crab walks (nice and low, keeping tension throughout🔥)
All just body weight or banded just to activate and warm up the muscle group(s), the goal here isn’t to fatigue our muscles☝🏻
Just wanna take a minute and say how lucky and glad i am I’ve gotten into fitness over the past years because overall it changed my life and not just from a weight perspective or by body but mostly for my mind and mood not a whole makes me happy anymore and I’m currently just kinda on auto pilot coasting but for these two hours or sometimes three that I’m in the gym i feel free from all of that daily stress and mostly like i don’t have care in the world but in reality the place is addictive to me and is why i don’t have a lot of rest days because the joy and fullness i feel from just walking through the door and being in the whole atmosphere of the gym is uplifting to me and also seeing most of the people there and i absolutely love hearing about people’s PR’s that they break or seeing people strive everyday in and out to reach there goals whether it’s losing ten pounds or completely yoked and toned (what i prefer lol) but i hope everyone finds this place to make them feel like this....hope everyone has a good start to there week
A sincera amizade é aquela que recebe o amigo com os braços do coração, do respeito, do amor e da emoção, fazendo aliança com a confiança recíproca e a cumplicidade, não deixando espaço para o ódio. É uma forma de amor puro, sublime. Provém do amor desinteressado, apenas vinculado a solidariedade sem se ater a obrigatoriedade.
Amizade sincera é a aproximação de dois seres que tem importantes afinidades, e os mesmos ideais, com vínculos respeitosos, sempre iguais, pois não busca a fusão, mas sim a aproximação. Na sincera amizade, existe a paciência no escutar o outro com sua verdade ou sua mentira, com seu discernimento ou sua loucura, seu bom humor ou sua doçura. Somos amigas tolerantes, tanto em escutar como em falar de nossos problemas, pois possuímos a capacidade para o diálogo, a tolerância, o bom senso, o respeito mútuo fundamental expurgador de todo mal. Amizade sincera é aquela que aceita qualidade e defeito, guardando o amigo no lado esquerdo do peito. E essa pessoinha faz parte de tudo isso e muito mais... Tantas risadas, momentos maravilhosos e tristes que nos aproximou, histórias de vidas parecidas algo que não consigo explicar tanta coincidência com você minha irmã!!! @sindybastosl obrigada por mesmo longe você estar sempre por perto 💗 te amo! ☺️🌸👭✨☀🌈💫 #amizadeverdadeira#migateamo#adistacianaosepara#migasualoka#irmã