SO SORE RIGHT NOW because of this killer workout yesterday!😁💪🏼 Chest & Triceps has never been my favorite but I’m slowly learning to like it. Make sure you bookmark this and give it a try!
1️⃣ & 2️⃣ SUPERSET 3 sets of 10 tricep cable kickbacks -> single arm cable tricep extensions
3️⃣ & 4️⃣ SUPERSET 4 sets of 12 cable chest flys -> low cable chest flys
5️⃣ & 6️⃣ SUPERSET 3 sets of 12, 10, 8 underhand tricep extensions -> dumbbell overhead extensions
7️⃣ & 8️⃣ SUPERSET 3 sets of 10 single arm dumbbell chest press -> barbell bench press
9️⃣ 3 sets to failure dips (lol clearly this is my first time and I need to work on these 💀😅)
Outfit is @doyoueven@doyouevenwomen discount code ‘tonya10’
Last day of a heavy week! We did all the things today!
Videos like these are the glamorous ones that everyone wants to see. BUT what is not shown are the extra hours of strength and accessory work we did after this. Stronger everyday!
1 power clean into 3 jerks.
Building mass and losing fat at the same time - is it possible? 🤓🧐
Let’s have a look. To build mass you need to be in a caloric surplus, because the body needs to create tissue, create cells. The rule of thermodynamics tells us that energy can’t be created nor destroyed, only converted from one form to another. .
✅Caloric surplus - excess carbohydrates (if anabolic environment - enough stimulus for a muscle group to grow) will get transformed to muscle tissue provided that nitrogen balance is positive. .
✅Caloric surplus without a good enough stimulus to cause adaptation - excess food converts to fat. Usually excess glucose to triglycerides.
❌Caloric deficit when enough protein is indigested leads to fat loss, triglycerides gets converted to fatty acids and glycerol, and they proceed via cellular respiration to create ATP and energy for the body to use. .
❌Caloric deficit with negative nitrogen balance - insufficient protein will almost always lead to muscle wastage as the body will use amino acids from the proteins to create glucose via gluconeogenesis. .
So you will have to decide which goal to prioritise. We all want a 6 pack and better gluts but working on both goals is impssible. #somethingisgottagive .
There is no training regiment and food manipulation that can work around this fact, UNLESS you are a newbie and have a high body fat %. In all other cases NOT GOING TO HAPPEN. .
If you are not willing to sacrifice anything for your goals, you will never achieve them! #musclebuilding#musclemass#fatloss#technique#performance#weighifting#weightmanagement
Win a CUSTOM Pioneer Fit belt in our raffle for Squats for Soldiers on June 8. It will look like the pictured belt, but you can design and customize it however you want! -
The belt pictured will be the design for the belts we will be awarding to the winners of certain categories at our Squats for Soldiers event on June 8! -
The Front Nine Foundation would like to give a sincere thank you to @pioneer_fit for donating SIX belts to the 4th annual Squats for Soldiers event. -
Tickets are $10 each to enter to win your own custom belt. Tickets can be purchased on our website. Click the link in our bio!
Tall Snatches . .
Ughhhhhh my body feels all floopie. And my feet are like ... Hello ?
Three good things
1. I prepared my breakfast and ate it. Prepared my lunch and ate that prepared my dinner about to go down with that.
2. I finished all programming including accessory work
3. Even though tall snatched were annoying I PRD my Pull Snatch by a lot and got out of that comfort zone 👏🏻👏🏻 #positivevibes#keepgoing#weighifting#womenwholift#momswholift#momblogger#kiloforkilosc#tallsnatch
Gefühlt haben mich die 160kg ein paar Jahre meines Lebens gekostet. Auf der Pro Seite: PR und von den Beinen her ging’s. Contra: Knie wackeln und kommen zum Teil rein und mein oberer Rücken ist einfach ein blöder Penner. 🤷🏻♂️🤦🏻♂️ Also, zurück ans Reißbrett und diese Fehler ausmerzen.
Not all clients are the same. And not all results are, learn your craft in all fields.
Greame is a very busy Dundee business man who I have coached on and off for years and have the pleasure of calling me mate.
His goals are simple keep his health him and him feeling good while rehabbing a few niggles he’s picked up due to work and life
For his age he’s in great shape, he follows the plan as well as he can, all his health markers blood pressure etc are all way down, his knowledge on nutrition is way better and he makes an effort to train 3x a week around his busy schedule while still having a beer.
Lovely bloke with the right idea, be healthy it’ll supplement your life.
• Learn to get comfortable with the bar
• Be comfortable under the bar
• Get comfortable catching the bar
• Learn how to Press with focus
• Attack the bar and build your confidence
1 Squat Clean
2 Front Squat
2 Push Press
3 Second pause at the top over head position of the push press