From Newport CA last weekend to Dallas TX this week!
Have training for work all this week, but still planning to get my gym work in!
Thanks to the guys at Absolute Recomp for getting me setup for the week.
Flight was an hour and a half delayed last night meaning I got 4 hours of sleep, 1 meal in today, and little water in my system before training.
Still trying to chug along.
Sun burn shown to show how BEAT UP I am right now 😬. #Squat 4x10 370 rpe 5.5 #Bench 4x10 @ 215 rpe 8
Training is going well! 445lb 202kg Deficit MAX Reps! Didn't get the last rep.Also trying out my new Cerberus straps! Excellent quality! I don't think they ever tear apart!
1 75 minutes ago
This week is going to be the hardest. I had just enough juice to squeeze out a complete workout tonight. A combination of some of the highest volume I’ve done combined with weights/sets and rep schemes I haven’t attempted before. Just gotta keep regrouping and pushing through.
8 weeks out.
245/540x4x4 (sound on for lols)
Scrolling through Instagram for a workout of the day to follow is a randomized approach.
Get into a “training mindset” and give your workouts a purpose.
1. Find a plan and stick with it.
If you go to a trainer and they write you a twelve week program, don’t do four weeks and go back to them asking why you’re not seeing results. Remember to stay the course.
2. Track your progress.
Tracking stats like your weights, reps, sets, and body measurements will visually show your progress and keep you accountable. This is an area I think everyone can benefit from, whether you are just going to the gym or a competitive athlete.
3. Listen to your body.
You’re probably not over-training, you’re under-recovering. Remember that lifting weights breaks our muscles down, so if you want to see the benefit of the hard work you’re putting in the gym, they need to recover. Your biceps won’t have time to recover and grow if you’re doing curls every day. Learn to listen to your body and pay attention to it.
4. Work on your weaknesses.
You’re only as strong as your weakest link. You’ll often find that when you work on your weaknesses, your strengths become even stronger. It’s easy work on the ‘showy muscles’ all the time because that’s what we enjoy doing. For example, most guys hate working their legs and lower back and only sprinkle it in occasionally because they feel like they need to. Well, you should feel like you need to train them because you do, but more often than you are right now.
When you start incorporating movements like squats and deadlifts into your routine, you’ll notice gains in other areas of your body as well. Stronger legs and back muscles make for a stronger support system for movements like benching and overhead pressing, which translates to more upper body strength and muscle gain. It all comes full circle.
5. Attack your recovery as hard as you attack the gym.
Not enough of us take our recovery as seriously as we should. Working hard is great and is needed if you want to see progress in the gym. But it doesn’t make sense to only focus on working hard. Your recovery is where you see the benefit from that hard work.
1 137 minutes ago
4x3 305 one board bench, many many long pause dubs with 275. Playing around with foot position and shoes to see what feels strongest and most stable before weights get heavy. @joegotflo727@brandon_pier_@austinkeenemachine accompanying me on this journey of self betterment. Brick by brick
3 208 minutes ago
Bar Position - Place the bar mid foot. The bar drifting away from your body makes the weight feel heavier as it is no longer close to your centre of mass.
Also creates a more difficult lockout. It becomes harder to use the glutes to push the hips through as your body is shifted out of position.
Latissimus Dorsi Activation - Activating the Lats prevents Hitched lifts. Hitching occurs as you try to pull your shoulders back to complete the movement. This puts more stress on both your biceps and upper back.
Brace your core - Now that you’re set up, make sure you take a breath prior to pulling from the bottom to ensure rigidity throughout your whole body. A weak core almost ensures a failed lift.
Triiodothyronine (T3) travels through your bloodstream as a hormone, reaching almost every cell in the body. T3 is the converted ACTIVE form of thyroxine (T4) (the thyroid gland in response to TSH produces primarily T4). This conversion occurs primarily in the liver and a small about if it also occurs at the site of local tissues. Through a feedback loop to your hypothalamus and pituitary your body keeps a check on the serum blood levels of T3 and T4. If T3 and T4 levels climb too high the pituitary will release LESS thyroid stimulating hormone. This will then relay the message to the thyroid gland to slow T4 production. When T3 and T4 levels are low, the pituitary will release MORE TSH to tell the thyroid to produce more T4.
1 118 minutes ago
3x8 @ 65%
3x12 @ 52.5%
1 118 minutes ago
Had the stomach flu a couple days ago and it ruined me for about a day but had to get back to it. Weighed in at 197.8 lbs, the lowest I’ve ever been since last summer (thanks to the flu lmaoooo 😂). Strength wasn’t completely there because squat and bench felt pretty difficult but I’m thankful to be healthy 👌 Anyways, here this workout 😛
Deadlift to the Knee + Deadlift (Power): 265 lbs 6x3
Low-Bar Squat (Strength): 345 lbs 4x3
Bench (Hypertrophy): 205 lbs 3x10
Hope everyone stays healthy!
Week 7 D2:
Bench 3x3+ @135 last set was til failure (x4)
Been feeling out of it since Saturday. However, I stuck with the schedule and hit day 2. I legit just gotta warm up properly for bench 😔 because I can always tell the difference. I def was just trying to get it done and well, that’s how injuries happen so def checking myself beforw wrecking myself lol
shout out to my spotters
Apparently I still lift 🤷🏻♂️
Quick little deadlift session after work today. This was also the first time pulling singles in almost 3 months.
I’ll take it 🤷🏻♂️
We just came back from NYC, where we joined the Design Week, and we could not miss the splendid @highlinenyc walk, a 1.5–mile long public park built on an abandoned elevated railroad stretching from the @meatpackingny to the Hudson Rail Yards in #Manhattan .
The High Line’s design is a collaboration between @fieldoperations (Project Lead), @diller_scofidio_renfro and @pietoudolf "Its surface is digitized into discrete units of paving and planting which are assembled along the 1.5 miles into a variety of gradients from 100% paving to 100% soft, richly vegetated biotopes,” said the designers.
For sure, a gift to the city of NYC which literally goes through a piece of its history, a must visit for anyone in Manhattan.
• Read our online magazine at www.designwanted.com
• Tag #DesignWanted for a chance to be feature on our IG page (+549k)
🚨 135kg/297lbs BENCH PR 🚨
Although these past 2 weeks of training during Ramadan have been tough I still managed to hit yet ANOTHER PR! Edging one step closer to my lifetime goal of 140kg. 🙌🏼 #StrongAsFulat