My last workout in Vegas, days before stepping on stage at the Olympia. Just a “light pump” workout but decided to throw up the 120lbs dumbbells on shoulder press🤔 Who says you need carbs for a good lift 🤷🏻♀️ #MHPStrong
💪🏽Monday motivation 💪🏽
I have 4 kids in my life full time and 5 kids evey 2nd weekend I work full time in the city in the commercial industry which takes 2 hours travel from my already hectic day I have a beautiful partner which I balance all of my spare time and love to her and her kids whilst still managing to train everyday. Being a dad whilst bodybuilding is fucking hard it requires extreme patients and balance. If I can do it whats stopping you guys out there join a gym and get into it you'll never look back. FOLLOW ME FOR DAILY MOTIVATION
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Supinated (reverse grip) triceps push downs are a great way to engage all three heads of the tricep brachii.
I decided to use the ‘M’ angled bar and took a wider grip on the bar. If taking the wider grip causes stress on your wrists, use the inside grips still using a supinated grip.
The execution of this movement is the same as using a straight bar or a v bar, just using a palms up grip.
Tip: use lower weight for this movement than you would while using a rope, v bar, or straight bar.
So this meet came in 2nd at 220lb. I feel like this wight is not for me not comfortable. Need to get back to 242 were everything feels light and smooth. Just want to give it up to my couch @chrisgordert for training me and cant wait for the next meet for sure have alot in the tank. Thanks for every one that came out @beautifullychaotic15 @the_she_hulk @ironsharkapparel @rfs_pro @hulks_girl @rockoxoxo@team_g_strong . #ironshark#ironsharkapparel#uspa#uspapower#uspapowerlifting#fitnessmotivation#squat#bench#deadlift
♦️Article 18♦️Comparison of FWD Lunges, Reverse Lunges, and Single Leg Squats .
What should we have patients try first lunges or squats? What’s the difference between reverse lunges or forward lunges?
Three days in a row posts will be an analysis from a kinetic and kinematic publication on the single limb squat, reverse lunge and forward lunge. Today’s post will focus on the forward lunge compared to the reverse lunge and SLS.
My CI’s used to always ask for justification when picking between these three exercises. Here are six insights to remember when deciding if the FWD lunge will be MOST beneficial..
☑️requires the greatest knee flexion angle (117 degrees)
☑️ requires less dorsiflexion than SLS (requires 25 degrees)
☑️increased peak eccentric and concentric vertical ground reaction forces compared to reverse lunge ☑️greater knee joint, and dorsiflexion moments compared to the reverse lunge.
☑️similar amounts of knee valgus compared to SLS and reverse lunge
☑️greater hip extension moments than SLS and reverse lunge
Tips on applying this information:
⏩If knee extension strength is the focus then use the SLS or FWD lunge.
⏩If the patellofemoral joint is painful or irritated then introduce this exercise after SLS and reverse lunges
⏩If an individual has Achilles tendinopathy/want to load the plantarflexors/calf then the forward lunge should be the last choice.
Comfort P, Jones PA, Smith LC, Herrington L. Joint Kinetics and Kinematics During Common Lower Limb Rehabilitation Exercises. Journal of Athletic Training. 2015;50(10):1011-1018.
I am pretty surprised with how training went today. I was a little down most of the day and wasn't sure if that would impact my lifting but I managed to hit all the weights and reps prescribed which I think ended up giving me two rep PRs. Squats started off ok. Warm ups moved well and I had high hopes for some smooth reps but the working weight felt pretty heavy. My first working set was a single at 205kg (452lbs) at RPE8 followed by 205kg again for a a double at 9. These were more like 8.5 or 9.5 RPEs but that double surprised me. I was going to lower the weight but figured I'd see how the first rep moved then once I got that I couldn't give up so took the second. I had two more sets at 190kg (420lbs) for doubles. Next was some heavy bench with the same rep scheme. I started with a single at 160kg (352lbs) then followed up with a double at 160 again. I had two more drops at 150kg(330lbs) then feet up bench with 240lbs for 2x5 then 250lbs for 4x5. I got a long day at work tomorrow so doesn't look like I'll be training
Was going through some old pictures and found the goat @ricks.david .
One of the nicest guys I've had the privelege to talk to. A true inspiration for us younger lifters!
Training kicks back up tomorrow... I'm also 10 week out to my next comp 🙄
Posture - Pattern -Power .
First two videos are about dialing in proper posture for the acceleration position. And the last 3 videos are drills to help develop proper patterning and build power in relevant sprinting postures. I am still learning and am by no means perfect at this shit but as always I am grateful for the mentoring by @edgeperformance_ for helping me learn these simple but extremely valuable drills 🙏
Video 1 & 2: Banded load and lift wall drill
Video 3: A Replacement x 2 on the spot
Video 4: A Skip
Video 5: A Replacement x 3 on the spot
The use of the dowel takes out my arms and makes me focus on the footwork without overthinking the movements
Want to get to know Maysa and IBX?? Check out this ALL UP IN YOUR BUSINESS blog below⬇️
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We heard the collective call for some pre-Monday motivation, and friends, we’ve so got you covered! Your girls at F&C have been hard at work on a brand spanking new blog series where we get up in everyone’s business and then tell you all about it. Sort of like gossip, only without the negative side effects. (We hope the opposite will be true and you’ll have all the positive feels after reading!) We were super excited to get all up in F&C client @intheboxpt’s business and you should be, too! Click the link in our profile above👆🏻to read more about @maysahannawi and how she has turned her passion in to a thriving small business right here in Charleston. #auiyb
1499 total Classic Raw 275lb Jr class. Goal was 1550 but I’ll take that for my first meet and still winning first. Good job @marty_lift for taking first in your division and @colossuslift for taking 2nd. Fucking proud.
wearing “Effect Prime Leggings” 🍑・・・
#sundaysession 🔥A serious legs & booty finisher for ya 💦 Demo- 40 seconds of each exercise with 20 seconds rest repeat the set 3 times 🔥 #mondaymotivation leggings @cls_sportswear 💪🏽 Happy Sunday ❤️ Go get your week
These two pictures are 8 months apart.This is physical proof of a fitness transformation.
BUT a healthy body starts with a healthy mind.
What I want to write about is something that many people don't talk about.This is mental health.
Before I took that first picture I had spent months feeling very low.I had stopped documenting my fitness journey (or taking pictures of myself in general) and had started to become careless about my goals,I didn't find any enjoyment from life.
I felt a constant state of anxiety and sadness.
I wanted to disconnect from everything and isolate myself from everybody.
If it wasn't for the amazing people in my life who to this day still support and encourage me I am not sure what would have happened.
When I look back at that period in my life,I don't recognise myself but it makes me so proud of the person I am today and who I have become.
What I want to make people understand for as long as I am on this earth is that you're not alone.Even when it can feel like every single person is against you,there are people who love you.
Do not suffer in silence and do not suffer alone.It can be easy to ignore these problems as they are hard to understand and can become confusing but if anything you should focus on them even more.
If you are suffering/will ever suffer from mental health problems,seek help and talk about it.Whether that is with family/friends or professional help,you don't need to face it alone.
In the same way if you know anybody suffering from a mental health problem or you think they could be suffering,be there for them.
Show them you care,be patient and don't give up on them no matter how hard they try to push you away.