Had an amazing drop-in workout today at Fresh Fitness Carl Berner. I was planning on doing presses, but when I got in there, I changed my mind and did back instead. Started off with deadlifts, then did 4 x 10-20 of shrugs with 200-140 kilos, 3 x max of pullups, 2 x max of chinups, 3 x max of 40 kilogram straight barbell curls, then band pull-aparts (70 reps in total, spread out over 3-4 sets), then some pushups, light barbell reversed curls, high rep side laterals and some sprint rows of 500 metres in a Concept 2 rowing machine. I was soaked at the end. I'm working A LOT in the gym these days. On a mission to lower my body fat percentage and get stronger at the same time - with some extra focus on the deadlifts as always, just because they're the best tool in the world for becoming more explosive in general. It IS possible to do this, contrary to common belief. You just have to get really uncomfortable when you train.
I did, however, regret training in tights. It was waaaaay colder than in Elixia / Sats gyms, and I literally felt I was about to tear a hammie on 250 kilos. That's why I pulled so much with my back, as I was afraid to engage the hammies more. Went down to 200 and did some reps instead. Right now, I am SORE BEYOND BELIEF, and just sitting down is hard. 😂 I really feel the difference.. It was hard to keep the warmth in the muscles today, so I can really feel what I did now. But it's all good. They'll get strong as heck when they recover now lol.. I've had this feeling a zillion times, it's normal.
What an amazing day!🎊 Got my 6th place and broke my last year placement!🙈🏆 This trophy goe's out to all ypu guys who have been supporting me and especially my coach, @alex_ladsten who got me this far!💪🏻Cheers!
CHAOS OF THOUGHTS
Training for strength can be a chaotic path. Conflicting thoughts about what's the best training style, doubt of yourself when you miss a lift, you can have bad periods where nothing works, where you never feel "ready" to PR when you know you should be able to etc.. you might feel weak and tired from time to time.. You might be critiqued on minor form errors when it's just jealousy talking, or you're being told you're "cheating" (as if training is a competition... But I guess it is to some).. Look, these are things that almost every "iron addict" stumble upon. Because it's hard to get strong - really hard. I'd say it takes about 10 years to reach your true natural potentional, if you work hard for all those years without drugs.
All this aside tho... Forget about the chaos of thoughts, the self doubt, those who always have to compete when they feel threatened, the missed lifts etc. These can all be sources of negativity. Try flipping the thoughts around, and make them work positively for you: The ONLY THING that matters.. Is that you make results over time. That you progress. How far have you come in 5 years? If you've come pretty far, pain free... Then you have proven your knowledge through your actions. You're doing fine. Be happy about that, and understand that if you just keep making slow, slow progress.. You'll reach your goals, one day. Because the future always arrive. It's inevitable. You just have to stick to it. Be comfortable with having a chaotic mind at times. Honestly, it's a part of the process of getting strong. It's sort of "supposed to happen" at times, if you are naturally skeptic or like to challenge your beliefs. I know so many do this, and I do it myself too.
The bottom line is: Results talk. If you're strong and pain free at the same time - keep at it. If you've truly stagnated, THEN perhaps seek out a good coach. But remember: Slow progress is also progress. And after about 1-2 years of lifting, almost all progress will be slow - that's just being realistic. So don't be discouraged by having a chaotic mind at times - it's a natural part of the process. But remember this: Results talk, the rest is background noise.
She ONLY lost 11 pounds in her first month. 😢
Was she sad? Not at all!
Because she also lost 21 1/2 inches!!!! ❌reducing meds
❌sleeps through the night
❌relief of arthritis pain, and ❌increased energy 🎉 She says she's "truly amazed!" Trust me...our stuff works! 🎉
Protein er i vinden som aldri før. Det nyeste tilskuddet er proteinvann (1). Er det slik at all protein er bra protein? Nei. Det det stemmer ikke.
Det er noen få ting vi må tenke på når vi inntar protein i forbindelse med styrketrening. Her er to av de:
1) Vi må ha tilstrekkelig mengde per måltid for å få en god effekt på de muskeloppbyggende effektene (2). 2) Proteinet bør ha høy kvalitet. Det vil si at proteinet er rikt på alle aminosyrer og har et gunstig opptak (3). Proteinvann inneholder knappe 12 g protein per flaske. I tillegg er proteinet av lav kvalitet (kollagent protein). Jeg kommenterte dette, og fikk ikke noe ytterligere svar enn det som er vist på bildet.
Om man skal lage en proteindrikk bør det brukes protein av høy kvalitet i en tilstrekkelig mengde. Å tilsette protein av lav kvalitet, i en for lav dose for å appellere til forbrukere som ikke vet bedre synes jeg er lavmål!
Personlig er jeg møkk lei av alle produktene som spiller på godtroen til forbrukeren. Forbrukeren skal stå i sentrum - ikke bedriften sine økonomiske mål.
Om du fikk noe ut innlegget; legg igjen en kommentar. Det hjelper å spre budskapet.
2. Schoenfeld, Brad Jon, and Alan Albert Aragon. "How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution." Journal of the International Society of Sports Nutrition 15.1 (2018): 10.
3. Millward, D. Joe, et al. "Protein quality assessment: impact of expanding understanding of protein and amino acid needs for optimal health–." The American journal of clinical nutrition 87.5 (2008): 1576S-1581S.
Foto: Jon Anders Martinsen (@jonstrom_)
Prøvde en av mageøvelsene som @vildewakki postet for noen dager siden, og herregud de gjorde susen. Var støl i flere dager etterpå! 🔥😳 ⚊⚊⚊
//English//: Tried this ab exercise that @vildewakki posted some days ago, and honestly my abs were sore for several days afterwards. 😳😅
Ble jammen trening kl. 8 i dag! Det skjer ikke ofte 😂😴 Kjempedigg! 🍑 on 🔥 Svei godt den der og.. Veldig rart å drive på med maskiner, føles ikke heelt greit ut. Men mark og bøy blir snart utførlig igjen 🧡
2 ØVELSER FOR RUMPE OG LÅR! 🍑🍗
Stående hip abduction og hip adduction er kanonbra om du ønsker å forme rumpa og lårene litt ekstra, og ENDA BEDRE om du ønsker å styrke støttemuskulaturen i øvelser som knebøy!
//English//: 2 MOVES FOR BOOTY AND INNER THIGHS (SWIPE)!
Standing hip abduction and adduction to really sculpt those legs and booty! 🍑😻
Exactly one year ago since I debuted my first men's physique fitness competition!☄ It was quite a journey and I'm so excited to be on this stage again in 4 days! Thanks for all the love and support through my difficult days of preparation. You guys are the best!💜 2018 let's get it!🤘
My coach and mentor: @alex_ladsten🏆
Fazer o que mais ama !!!!
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Para todas outras coisas exitem master card
GFTEAM /JR.SHOW /OHANA
No pódio sempre levamos um pedaço de todos , nunca sozinho !!!!
Não chegamos a lugar nenhum sozinho !!!!!