Early Friday morning skwets. Tried wider stance and flat shoes. 150kgx2 x5 sets. Felt brutal and slow. Back to heels I go. Giant setted all my accessories then did some GPP. KB carries x 18 trips. Then tyre flips x 5 and tyre whacks x 10 all for 5 rounds. #nodadbodshere
If you're watching this short clip and are wondering what reps these are....unfortunately you're going to have to carry on wondering, as I myself don't even know 😂 You guys may or may not know that I have never once followed a program designed by another. I'm not saying I never will, but until present I have not 😁 I am currently training one day Bodybuilding and one day Powerlifting 💪🏼 Why? Because this is how I love to train 😊...So, Is this the best way to train for you? Not necessarily, unless I have a twin that's completely identical to me in every way, then the answer could be yes 😂 Just because one thing works for someone, doesn't mean it will work for another! On my powerlifting days I will set rep goals, targets based of percentages of my 1RM 😁 For those who are unsure of the difference between Bodybuilding/Powerlifting, Powerlifting is focused around your 3 main Compounds (Squat, Bench, Deadlift) 🙌🏼😁 On my body building days I DO NOT count reps. My rep range for every set is - Until it hurts....and then do more (unless form breaks down) ☝🏼 I will always try to hit a minimum of 12-15 reps, if I am hitting Failure before 12 on exercises on my Bodybuilding days then I will reduce the weight I am lifting, simple as that 💪🏼 Whilst programming and aiming for set reps has its place in training, for me that place is not for accessory exercises that are not heavy compounds. I see far too many people who aim for 4 x 10, they will hit the 10 and look fine, and then repeat, after the 4th set they look like they've just been groomed or something. Let me finish with this quote for you, as it's one of many that I allow to run through my head to push me beyond the pain barrier....'If it doesn't Challenge you, it won't Change you'. 💪🏼 ➡️ Video Creds to the amazing @tara_bunker 🙌🏼😁 #workout#eatclean#training#trainhard#transformation#inspiration#iifym#progress#shredded#deadlift#diet#dedication#flex#fitfam#fitness#gym#gains#hardwork#healthy#lean#lifting#lifestyle#cutting#bench#bodypower#bodypower#natural#motivation
**Repost by @revivestronger **
Meal timing is overseen by majority of people in the fitness industry. There is no such a thing as an anabolic window that exist within 30 minutes after of your workout. It is a myth believed by the old school bodybuilders. -
Instead of focusing on little insignificant factors such as meal timing, we should focus on making sure that required calories,macronutrients and micronutrients are consumed respectively. If all the following things are followed then meal timing becomes significant. -
In order to keep MPS (muscle protein synthesis) high trough out the day, it is recommended to consume a protein based meal every 3 & 4 hours. As shown in the photo, more protein should be consumed before/after workout as the body is fatigued and tissues need to be repaired. -
Squats felt pretty dang average tonight and had to drop the weight then up the weight after my top single in order to get the right RPE 😧
120 kg followed by 110, 105 and 107.5 kg for sixes.
On the other hand, bench was okay! Another top single of 72.5 kg followed by 62.5 kg for sixes as well. Managed to pause them all one set to get the right RPE 😊.
150kg Sumo Deadlift
90kg Paused Highbar Squats
Deadlifts moved well today, considering this is my current 1RM, knees are still coming in and butt shooting up. Paused squats were harder then I thought they were going to be.