Put on makeup today and didn't feel like a complete spud #perderderlife
Tbh idk what my lifting goals are anymore besides as for fun and for health. Which I'm super ok with! Although the swelling in my knee from patellar tendinitis is gone, it still hurts. My pt recommended to stay away from squatting motions which rules out any possibility of competing soon 😕
I still plan to do a lil bulk n cut in time for Coachella! Pretty fortunate to have the @rpstrength app calculate all my macros according to my goals 🤩 recently my go to meal has been cod either cooked with lemon and butter OR pan fried crispy with soy sauce n green onions~
Code | KIRSTEN #rpstrength#teamrpstrength
Leg sessions have been hamstring focused over the past 8 weeks or so. With quads being my dominant body part we wanted to focus on my hamstrings during leg sessions. Although I consider them decent I think we have added some growth there even in a stage where lats and arms are the major focus! 😁 side note: under no illusion they are lean deep offseason here.
42216 October, 2018
TEN DAYS OUT FROM JUNIOR PROVINCIALS. Ten Brock Barbell members will be competing next weekend at provincials. Every member is going to be chasing something big; who are you most excited for?
WE ARE READY
88516 October, 2018
It’s Cheeky Workout Time!!! (I’m so not cool 🤦🏼♂️)
I’m gonna do a weekly Cheeky Workout! A pretty random workout that anyone is capable of doing 😊👍🏼
1. Seated Dumbbell Press (shoulders) - Make sure to start and finish each rep with your forearms at 90 degrees. Grip tight, keep your wrists in line with your forearms, lift your chest, brace the core, and look to control the weight throughout the movement.
2. Lateral Raises (shoulders) - Dont go too heavy on this one. Lift the weight up to parallel, pause at the top, and very slowly lower the weight. All of the effort should be coming from the side of your shoulders.
3. Dumbbell Upright Rows (shoulders) - Be careful and don’t rush these. Keep the weight close to your body, make sure your elbows are pointing upwards when you lift the weight, and make sure to control the weight on the way down.
Hammer Curls (biceps) - Squeeze the biceps when you get to the top, and slowly stretch the bicep on the way down.
Dumbbell Woodchoppers (core/abs) - Use a cable machine if you have access to one. Otherwise, really tense your core, don’t loosen it at any point! Make sure to use the core to control the weight from bottom to top and from top to bottom. This isn’t an arm or shoulder exercise. A really heavy weight will not be needed.
Let me know if you give it a go! 😊
How to work your way up to a barbell squat | STEP 1: The bodyweight squat. BOOKMARK THIS!
I am including a front and side view because seeing only one angle can mask some of the details (which confused me for quite awhile).
When performing the bodyweight squat, the weight distribution will be different than when you have a weight in front of you or on your back. However, it's important to be able to do this correctly before throwing weight into the equation.
1️⃣ Before you squat, tuck your tailbone underneath you and keep your core tight (no loose belly). I see many people sticking their butt out and while we want the bum to look nice, it is unnecessary and could hinder proper form.
2️⃣ Your stance (feet width and amount of toe turn out) will be determined by your hip structure. Play around with your stance until you can comfortably sit into the squat and bring your thighs parallel with the floor. *I personally take a wider stance because a narrow stance makes me feel a pinch in the front of my hips.
3️⃣ You want to make sure that all three points (your heel, big toe, and little toe) stay in contact with the floor. Push through your entire foot. If your heel comes up at the bottom, you may need to work on stretching your calves and ankles to increase range of motion.
4️⃣ If you have a longer thigh bone and torso, you will find that you need to use a more forward lean as you see from me above. With a shorter torso and/or thigh bones, you may be able to stay more upright. Both are okay.
5️⃣ IMPORTANT: push your knees OUT toward the side walls as you squat down. Do not allow your knees to cave in towards each other. This took a long time for me to realize. When coming out of the bottom of the squat, cue yourself by thinking about pushing your knees out and this will help activate your butt muscles to assist the lift.
6️⃣ Allow your head, upper back, and lower back to create a straight line (no arching). Keep your gaze forward and do not arch your head up or tuck your chin.
MORE IN COMMENTS 👇🏼
Единственное, о чем я жалею постоянно, что поздно пришла в фитнес, что все могло бы быть по - другому... Эта мысль постоянно не даёт мне покоя...Не знаю как отпустить из головы... "А что бы было, если бы я раньше начала?" А вот если бы колено было здоровым, могла бы я научиться акробатике? А если, а почему? " Самая сложная работа - над собой...над своими эмоциями... Постараться жить настоящим и принять тот факт, что ничего не исправить, как случилось - так случилось... Смириться... Надо просто стать ещё лучше и работать дальше... Не хочу больше оглядываться назад, надоело... 😑 #минутканытья
Ankle dorsiflexion can be a tricky movement to train. Often we aren’t limited by the opening angle tissues, but rather the bony structures of the joint itself. When training dorsiflexion the traditional way the navicular drops out of the way and the foot pronates to compensate for a lack of room within the talocrural or “mortise” joint. This is totally fine and you need this movement to occur, but for some movements where the foot is fixed and rooted into the ground this movement is lessened. By training with the navicular supported and pronation minimized we can ask the tibia and fibula to splay more and open up space at the front of the ankle. @functionalrangeconditioning@kinstretch@drandreospina@joeybergles
➡️ Box squat ⏺️ Variante tecnica dello squat che insegna a tenere la pancia aperta permettendo così un allungamento fisiologico ed ottimale del bicipite femorale garantendo così una uscita dalla buca sicura e potente.
ℹ️ Box da sfiorare, non sedersi, così da non perdere la tensione sviluppata
This happens day to day, week to week. Every day, every week.
What is a weight fluctuation?
Well like the name says, it's when you lose and gain bodyweight throughout the day. And this is completely NORMAL.
What happens when you step on the scale? ⚖️
Well the scale measures your weight in relation to gravity, your actual weight. Along with this measurement it’ll also measure the things your incredible body goes through day to day, aka the weight fluctuations 📈📉
These are 👇🏼
💦 Water Retention- the human body is a large percentage water (50-70%) water can retain due to these 👇🏼
🥡 Salt intake- going from high to low sodium intake can affect water retention.
🍩 Carb intake- 1g of carbohydrate also comes with roughly 3g of water.
🤬 Stress- increased stress ➡️ increase water retention.
😘😭 Hormones- ladies, your menstrual cycle will make you retain water 😊
What does this mean❓
It’s important to pay attention to trends your weight does as apposed to day to day fluctuations. It may also be smart to take measurements or progress pics 📸
During your journey of either weight loss or weight gain your weight WILL fluctuate, and it’s ok 😊 look at the long term 👌🏼
🚨Tag someone struggling with this frustration 🚨
Various lifts from the past week of training:
Paused deadlift: 455x3
Viking press: 270x3
Front squat: 335x2
Front squat: 265x12
Paused front squat: 265x3
Paused squat: 335x3
Half kneeling KB press, bottoms-up Z press, barbell row: 28kgx8, 16kgx8, 245x6
Why would anybody watch this though? Who really cares about some random dude's training? You're weird.