Hardly been deadlifting with proper weights anymore due to a severe finger injury. I completely stopped deadlifting activities for at least 3 months because of it.
It hasn't been healing properly even after rigorously following the doctor's instructions which is pretty sad. (Literally went through 10 boxes of bandaid). Anyway, I can finally do without the splint that I had to wear around my little finger 24/7 for the past three months.
Grip strength on the right is still not 100% recovered/equal to my left. But most of my hand's functionality is back, which means that I can start regaining strength on deadlifts as well 😀!
Here's a preview of today's back workout starting with deadlifts:
Warm up: 60kg x10
Warm up: 100kg x5
Warm up: 140kg x5
Set 1: 180kg x3
Set 2: 180kg x3
Set 3: 180kg x2
Set 4: 160kg x5
I'm a big believer that you should generally start your workouts with the heaviest compound exercise if you have it scheduled into your routine that day. That way, your muscles wont be as fatigued already to not get 100% out of it. I also never do 30 minutes of cardio or something to 'warm up' before my workouts as I honestly think it's a waste of time.
How I would generally warm up is with the exact same exercise you begin your training with, but simply starting with just the bar, or a very low weight that you can easily rep many times. If you feel that it is necessary you can add more warm up sets with slightly increased weight before you start with the real sets.
Still noticing a bit of a "hip hinge", and my form is never perfect when I push myself at these weights, but I'll be working on that.
Today's bodyweight in the morning was 64kg again. Previously I mentioned that I was 65/66kg, but that was likely water weight or other factors.
Time to bring out the Christmas socks 🙈🧦🎄
Loving my work getup today!!😍🤣
Got my mistletoe Christmas pudding socks on and my big red jojo-bow to go with it! (Not that you can see it in this photo haha)🙈
I thought I’d take a quick selfie because for the first time in ages.....
I actually feel good!!!!
My body feels good!!!
For the first time in 3 years, I feel like my body is beginning to work the way it’s supposed to.
I’m training both in the pool, and in the gym and loving it!
I’m even going to start soccer again next season which I would not have been able to do a year ago with my fatigue. I’m just so happy my body is finally starting to respond to my nutrition and exercises without a whole bunch of whack hormones and autoimmune issues. I’m finally getting my sciatica under control executing exercises to help support and strengthen my posterior chain!
I’m just so thankful to finally be seeing progress and feeling the progress too😭💕
This is the first time in a long time I’ve even seen any form of quad separation haha. Stoked is an understatement🤣
Learning to love myself when I really didn’t was a huge struggle - I mean, not only did I no longer have much control over my body in terms of aesthetics, but I was really really sick feeling like I’d been hit by a bus every single day. Sounds extreme right?! Haha but it’s actually true!
I learnt to be at peace with my vessel. I learnt how to operate each day knowing that restoration would soon come even though I was in some of my darkest hours.
I learnt that no matter what...
God is faithful.
Through every sickness, every suffering, every hurt and every bit of brokenness - He was there the whole time cheering me on.💛
It’s not all been for nothing...
I won’t accept that.
The biggest thing I have learnt is this...
That you simply cannot put a price on your health.
If you’re out there and you’re having a bad day, just remember....
If you have 2 arms, 2 legs, 2 ears, 2 eyes and a full-functioning body, well you’re pretty blessed.
Don’t take your health for granted and never ever ever give up on trying to be the best and healthiest version of you that you can be.
You are so worthy❤️
🔥Burn baby Burn 🔥 here’s another great squatting variation to try out to develop your leg strength and quads , the bosu heels elevated sissy squat , we utilise the bosu to ✅strength the ankles ✅greater ankle range of motions ✅extra pressure on the quads #CrossFit#quads#legs#bodybuilding
Last year to current with the same weight. Always strive to improve. If you’re pushing the same weight for the same reps year after year, switch the routine up. I’m not a lean year around person, I like to bulk to increase strength and size, then cut the fat away in the spring. And this bulk I’ve made significant improvement in both. Also my current squat isn’t at its best I’ve been lacking sleep and it’s definitely effected my workouts. But I took the weekend off to recover and I start my new routine tomorrow.
“She feed him lies with his silverware, she don’t want love, she just wanna share” 🔥 boy lil Wayne was real for that one 👏🏽
@blackstonelabs_official I was off that #dustX today fellas , like errrryday. Shit got me feeling like Superman 🤮. Use my code 🤯aafrojoose🤯 to receive 10% off an entire order. Or hit me up personally and we can hook something up 👀
1 16an hour ago
Some of my "finishers" from my leg day yesterday. If you're not draining your gas tank when you're training you're leaving potential gains on the table! I'm not suggesting that you train so hard that you need to be carried out of the gym, but be honest in assessing if you're really giving it your all during training, or are you skipping out before you are maximizing your time & results there?
I have an arsenal of finishers that I add after all my compound movements are completed and rotate them according to how I feel that day. Two shown here are the dumbbell sumo squat and cable donkey kickbacks. The sumo squat targets the adductors and glutes and bc it was at the end of my training I was using a 55 lb dbell and incorporated slow reps and pulses intermittently to really burn it out (the video got cut off unfortunately - but make sure you squeeze your pulses instead of bouncing). Some days I do this exercise near the beginning of my workout on glute day and perform it elevated on steps and use a 80lb + dbell. The cable donkey kickback is an exercise I frequently use as a finisher bc it's a great isolation glute exercise. I use the IPR Fitness Glute Kickback strap instead of the traditional ankle strap bc it allows you to drive the force through your heel much more effectively, therefore targeting your glutes better! It's a game changer. #protip
PS...I'm not at the club, that's just my awesome gym on a Saturday 😏 lol
Doctor said I could push as far as I want to push with recovery and my body will tell me if it’s too much. I did arms the day after my surgery, back yesterday and legs today. For legs I did 10 sets of 10 goblet squats, mini band work and calves. I tried barbell squats but my core isn’t ready yet so i decided to let recovery rule my decision.
Rehab is about movement. Get back as fast as you can without reinjuring yourself. I have been doing a lot of low intensity cardio for bloodflow, sauna for heat shock proteins and autophagy and @themarcpro . I was even able to coach 100 percent today and hex bar deadlift 145 to demonstrate form.
Iam excited to be the best me ever...hell I already am so time to set the bar even higher! Get better daily in all that you do - that should be everyone’s goal!
This weekend I woke up to all 40k of you following my health and fitness journey 😭💖 Thank you from the bottom of my heart for all your continued support, encouragement and positivity. I am so appreciative and hope that I can continue to motivate and inspire as many of you as I can through sharing my journey! 💗