Fitting ‘fitness’ and ‘nutrition’ into my daily routine 👇
So since the start of this year, I’ve been focused on really dialling in my training and nutrition to help support my goals.
What does this mean?
I’ve been meal prepping everyday and tracking my lifts every session to encourage muscular hypertrophy!
In practical terms, that often means cooking twice as much at dinner to have the same again for lunch, packing a shake in my bag for post workout and always have some sort of snacks/bars/food available to me that’s easily accessible so I can eat in a surplus!
With regards to tracking my lifts, I used to use Excel and then I’d be able to upload it to OneDrive but nowadays I just use the note section on my phone and find it really convenient!
Whatever your goals are, make sure you are taking small steps to achieve them, the old saying rings true- if you fail to prepare then you should prepare to fail ✌️ #nutrition#vegan#gains#bulking#plantbasedfitness#veganhealth#bodybuilding#powerlifting#gym#workout#bulk#leanbulking#weightlifting#weightgain#vegannutritionist#massing#mensphysique#physique#lifestyle
💪🏻 Finishing off the week with Overhead press. 3x8 at 42.5kg. Felt heavier than I thought it should however, looks like it’s moving quickly on the video. Onwards and upwards next week after another good week of training.
Big but boring chest work. Been loving pin presses for close grip bench (worked up to 365x2 the other day) so figured I’d try em on incline. These are crazy hard and the fatigue accumulation from rep to rep is nuts (like a deadlift) but they will absolutely smoke your #chest .
Low Incline pin press 315x4 / 275x8.
Standard incline touch n go 275x5+ 3/4tgs / 225x12.
Not much left to do after all that pressing so just hit some cable crossovers and a couple bicep things.
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Well now all the tests are done! 😂
As guessed strength is my strength 💪 and running my kryptonite. 😂 I'm even considering to run 400 m for a better score... yes I've been refusing to run as long as I could but my competition persona inside of me is tempted. 😉
Most fun is that I've this weekend been doing the tests with my daughter. ❤ #motherdaughtertime#thebestdaughterintheworld
Today was huge. I hit a milestone of mine. I went in to hit a PR of 475lbs and pushed further after to pull 500!!!! My 500lb pull is rough, I know, but I'm damn proud of this. I just needed that last lockout! This lift is for my two boys and Miss Ally. I feel amazing.
INCLINE DB PRESS TO SA ROWS ‼️ Clip from one of my sessions last week.
This was performed following a 6x8 Spoto press sequence(that I unfortunately forgot to film 🤦🏽♂️) Needless to say, the fatigue was starting to set in, especially at a RPE 9.
Either way, the work was put in.
Nothing crazy about this super set, but that doesent take away from its effectiveness. Not only are we training the antagonists(muscles opposing) for each movement, but this also considerably heightens the metabolic demand, and very simply, is much more time efficient!
3 things occurred to me after reviewing my lifts this week
1. My coach is very enthusiastic
2. It's not just a deadlift face, all my lifts have smush face
3. My legs are kinda long. I never noticed it before. I hope I get better at sumo so I don't have so far to stand up
Recap on Fridays leg session @rippedgym , survived this session with next to no pain!! Result.
Session went as follows;
Seated ham curls 1 x 8-10 1 x 12-15
Cybecks Leg Press (all time favourite for me) 1 x 6-8 1 x 10-12
Squats 1 x 6-8 1 x 10-11
Laying Hamstring 1 x rest pause set
Single leg horizontal press 2 x 8-10
Glute Bridge Machine 2 x 10-12
Adductor 1 x 9, 1 x 6, 1 x 12
Toe Press 2 x 10 with stretch
Leg lifts #bodybuilding#junior#szn
The difference a year can make is insane. I’ve been living life and enjoying life since the end of my first competition. I look back at myself last year at this time and this year and I see 2 different people inside and out. I loved fitness so much last year and I was so motivated and determined to reach a certain goal. I still have that same drive every single day but it’s not there as much as used to be because life. I still love YouTube, fitness and everything but I’ve noticed I haven’t been nearly as motivated or had that same drive as I used to and it’s got to me and it’s something I need to and want to change. I got in my own head because I made the mistake going to the wrong weight class and not performing to my full potential. But that’s going to change at Regionals.
Leg day finisher! The beginning of this video makes me giggle. With the mixture of man-grunts, "Eye of the Tiger", and my poor headphone abuse. The second part of the video you can see I get serious, and my hair bun comes to the rescue.
Today I did all "Kneeless" Leg Day work. It's a great way to keep building the trunk in between heavy leg days where the knees can get overloaded. BE KIND TO YOUR BODY, BUT DON'T BABY IT!
- one legged Powerthrusters (cross your legs like a "lady")
-Butt Float (see my post from July 7)
-Hamstring Push-ups (today's video)
Yesterdays training: singles @ 100kg bench press and some strongman lifts. I gave my best! Soon the youtube videos will be online 💯
100kg Bankdrücken 2x1 sind gestern in Süddeutschland mit der goldenen Bar gedrückt wurden 🤫 Zwar mit elbow support, aber hey wtf 100kg on the bar again. Ich bin damit sehr zufrieden. Davor folgte ein Single @ 97kg und ein Double @ 90kg. Ein Video habe ich jetzt leider nicht parat, aber die Reps werdet ihr ganz bald bei Youtube sehen. Außerdem noch ein paar Strongman Übungen, an die ich mich zum allerersten Mal ranwagte. Unter der Anleitung von Dennis teilweise blamiert 😅 Teilweise abgeliefert 💯 Ich sag nur Stones heben! Die kleine Exkursion hat auf jeden Fall mega Spaß gemacht und mir wunderschöne blau rote Arme beschert. Seid gespannt auf die Videos!
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Very similar but different? 🥴🥴💀
6 50523 hours ago
Muscles get stronger under tension...
Hearts do too ❤️
~ Paulette Gigante .
We all know that in order for a muscle to grow .. you need to put it under tension .
In some ways .. our hearts adopt the same principle.
In relationships, if we only stuck around for the easy stuff .. how would we ever know how much you can endure together ? How would you ever learn how to grow ? Or how to build with eachother ? What kind of bond could that actually build and how strong would it really be?
The real test in relationships is not the easy times .. that’s the easy part .. the real test is when the circumstances are less than ideal .. when you hit those road bumps , or when you lose your way a little ..whatever that may be for you.
Our past experiences coupled with our current decisions and choices will dictate if we feel something is worth it or if we feel something is not. That’s something we do have control over. 🙏🏻 It’s in the hard times where you can actually be there for each other. It’s in the ability to say continuously .. “I see you in all of this and we are still here “
Wir haben großartige Neuigkeiten zu verkünden! Einige haben es schon mitbekommen und andere haben etwas vermutet. Nun können wir es offiziell machen: wir haben einen Verein gegründet, der sich nur um die Langhantel dreht. Somit beinhaltet dieser sowohl eine Sparte für das olympische Gewichtheben als auch für den Kraftdreikampf. Als Ziel haben wir uns dabei gesetzt, sowohl ambitionierten Athleten und Athletinnen als auch Anfängern und Anfängerinnen die Möglichkeit zu geben, unter optimalen Bedingungen trainieren und an Wettkämpfen teilnehmen zu können. In Kiel-Wik (auf dem gleichen Hof wie die Schmiede) werden euch ab dem 01.06. auf 125qm Fläche separate Weightlifting- und Powerliftingplattformen und hochwertiges Equipment zur Verfügung stehen. Ganz besonders freuen wir uns, @danieldettlaff als Coach für das Gewichtheben vorstellen zu dürfen. Weitere Infos folgen in den nächsten Tagen! #athletenschmiedekiel#gewichtheben#kraftdreikampf#weightlifting#powerlifting#kiel#germanweightlifting