230kg x2 @ rpe 7.5 & 200kg x3 @ <6
A 10kg PB on my best dub which ain’t bad considering my glutes were as sore as a prison inmates that is 6 months into his sentence.
It’s a shame I’ve sandbagged my RPEs so far this week, if I’d hit them I’d be on track for a 600kg total in RPE 9 doubles. Guess I’ll have to double 170kg on bench to make up for it 🤔
⭐️Surprise! ⭐️ I will be now taking clients for personal training out of Anytime Fitness Unley! Super stoked to be working with this team to help you all with your health & fitness goals ☺️♥️ DM me with any enquiries!
"What a shame it is to mistake gentleness for weakness. To be soft is to be strong."
Just mucking around mid-workout to see if I can still do 10kg chin-ups (not really). Thanks @sofi_hernandez609 and @joshmardini for being so genuinely surprised 😅
2 492 hours ago
Yesterdays sesh, part one of a very painful training week🙃🙃 Paused squats feel goooood though.
Paused close grip bench:
Followed by some very painful sets of heel raised squats at 60x12x4 😶
#beforeafter Конечно, это изменение не за 6 лет произошло, а гораздо РАНЬШЕ, ведь главное начать дружить со спортом и перестать ныть😉🏋
11 2032 hours ago
CREATINE: “het enige sportsupplement dat iedere sporter zou moeten gebruiken, het gehele jaar door”, aldus @bell_coaching. Meerdere wetenschappelijke onderzoeken hebben de werking van dit supplement aangetoond. 💪🏼 ⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀ ⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀ ⠀⠀⠀⠀⠀⠀
Creatine vervult een belangrijke rol in de energievoorziening van de spieren en suppletie hiervan zorgt er in theorie voor dat er meer energie beschikbaar is om een korte, intensieve activiteit te verrichten. Dit kan vervolgens leiden tot een groter trainingsvolume en/of een grotere trainingsintensiteit (BRON: @bell_coaching). Zelf ben ik weer begonnen met 5 gram creatine monohydraat (beste vorm) per dag. Voor meer informatie over creatine kun je het interessante artikel hierover lezen op de website van @bell_coaching. 🤓 ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀
Tot slot is creatine ook een goedkoop supplement: voor deze pot van @prozis betaal je slechts €5,99 en kun je ook nog 10% korting krijgen als je mijn kortingscode “LISANNEMOL” gebruikt! 😋
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Lazy Thai Fried Rice
316Cal | 32C | 30P | 5F
Just because you're busy doesn't mean you can't #mealprep Whilst I love experimenting in the kitchen, coming up with meals from scratch can take time so sometimes it's easier to use ready made pastes & sauces to flavour your meals! The trick is to check the macros and minimise sodium intake by adding more veg to create multiple meals ☺️ 👩🍳⬇️ Recipe ▪️ In a large wok, stir fry the below ingredients until cooked, adding the paste at the end.
650g raw chicken breast chopped
250g packed microwave black rice
250g packet microwave basmati rice
300g cauliflower rice
1kg bag frozen mixed vegetables
45g thai fried rice paste
Green onions to serve
I was asked by several women to post my opinion on a couple of things. I want to thank you for coming to me and wanting to know what my experiences are. That makes me feel amazing. Really, I’m an open book, so #AMA!
First topic, periods and strength levels. I use a low hormone IUD, Mirena, so I don’t have periods anymore, but I do still monitor my cycle. I can’t say my strength has fluctuated reliably within my cycle — I’ve hit PRs in all stages of it, including while I would normally be having PMS, and I’ve felt like 💩 during all stages as well. I’ve also never noticed a huge change in strength from before my IUD, though I do remember recovery being more difficult during my period than not. I DO retain more water closer to my “period,” and that has made cutting weight tough, even with my IUD.
Second, I was asked about abstinence leading up to a competition. I don’t believe abstaining makes me stronger on meet day, so I don’t avoid sex. I will say, however, that during the last couple of weeks leading up to a meet, my body feels like straight trash and my energy levels are low, so sex isn’t first and foremost on my mind — I definitely won’t turn it down, though! 😅 As far as the night before goes, I’m not abstinent deliberately. Usually, I’m so full of food and fluids and my nerves are so shot that I haven’t typically been interested in sex. I’m usually going over the plans for the next day — or I’m eating or sleeping — so sex takes an automatic backseat. If you’re curious how it might affect you, I suggest try having it the night before or day of a planned heavy training day, not necessarily right before a meet. I WILL say in general, having sex the day of heavy deadlifts seems to help me avoid stress incontinence — the theory is it helps my pelvic floor muscles to relax. I dunno. 🤷🏾♀️
I hope this was helpful, even if it’s TMI. Know you aren’t alone in wondering about these things, though!
Gestern haben mich die Jungs alleine gelassen.
Sowas passiert wenn man mich alleine lässt.
Rechts fast abgerutscht.
Warning⚠: Das "Sheeeshh!" ist Tonhöhe Hundepfeife.
Bei empfindlichem Gehör bitte die Lautstärke regulieren.
Ja, die Hüfte ist Speedy Gonzales.🐁💨🌵. #dontatme
LEGS - 🏋🏻♀️ squats 65%+2.5kg 5x5 (set 2 and 4)
🏋🏻♀️ front squat 2x10
🏋🏻♀️ leg extension 5x12 HEAVY build up 32kg-66kg (pretty much until failure) when you can’t physically move the weight anymore you know you’re working hard - had to drop set 66 to 39 and boy did it feel heavy 😂
🏋🏻♀️ leg curl - 3x10 build up weight from 23 kg every set 🏋🏻♀️ hip adductor 3x10 build weight from 25kg to 45kg each set 🏋🏻♀️ weighted (15kg) sit up 3xmax first set 25, 2nd set 11, 3rd set 10 and finish remaining with body weight (10 weighted 15 body weight etc)
🤸🏼♀️AND STRETCH 🏋🏻♀️ you may need a wheelchair before leaving the gym 🙃 -
SUPER GOOD SESSION! Really worked my muscles well and pushed myself completely. Some big improvements to be made to the front squat and still picking at my normal squat but it’s coming along! Legs are looking better and feeling better. Just got to work on getting the accessory movements heavier as the weeks go on 🙏🏻 I’d be lying if I said I wasn’t kind of excited to be squatting heavy 3x a week 😂🤷♀️ -
Then spend 6 hours chatting to the one and only @shabnam_rose_k 😂 thank the lord for a late coffee shop ☕️ -
ALSO IN OTHER NEWS I GOT ANOTHER HOLE IN MY BELT (so it’s smaller on my waist) 🤷♀️
3 253 hours ago
Absolutely nothing exciting just one of the many sets of doubles for the return of the deficit 💅🏼💅🏼
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