I don’t like to play your ordinary game of catch. No, I like to play the modified blood sport version of the game. •
I am now 8 weeks away from my natural classic physique competition. My program requires that I continue to lift as heavy as possible for many exercises and maintain, and even improve my strength. At this point I’m starting to feel the caloric deficit of my diet and am a bit more sluggish than usual. Alas, the training is still fun and I’m making strength progress, despite the mild bumps in the road. This set of front squats was an example of a bump in the road. Who knew that catching 260lbs could be so darn fun?
Front squats are one of best accessory lifts. They entail a ton of core and upper back strength. It’s important to note that when lifting heavy, it’s usually the upper back that fails before the legs. I think they’re helping my conventional barbell back squats? It’s either that or they’re just helping improve my catch game.
Music -> Mahler’s: Symphony No.5, Movement 2
Gotta love it.
If you every watch my stories, you already KNOWw toast is one of my favorites. Specifically that whole-grain. OO yes. 👅
Why whole grain?? All the fiber! Yes, fiber is that thing your mom/doctor/grandma told you to eat when you’re backed-up.🤷🏼♀️ But I bet you didn’t know it does a whole lot more too.
To name a few things:
- maintain & achieve a healthy weight
- control blood sugar - lower cholesterol - feel FULL for LONGER
- and yes, cancer prevention!
Fiber is a carb (made by plants in most cases) that humans can’t break down. Therefore, we don’t absorb their associated calories. They keep you feeling full for longer by slowing digestion too which means for those of you trying to shed a few pounds, try swapping out some of your low-fiber foods for higher fiber ones.
⭐️How much should you eat? The American Dietetic Association suggests at least 38 grams per day for guys and 25 grams per day for women. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⭐️Sources of fiber: whole grains, legumes (peas, peanuts, beans, lentils), veggies, fruits with skin and/or seeds (berries, apples, pears). Look at nutrition facts label under the carbs section to see how many grams of fiber are in a serving. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
As always, comment with questions, ideas, or your thoughts on the topic!! I love getting to discuss all things nutrition and health.👏
I’m here for rooftop patios and artisan cocktails. ☀️🍹
🔹TARGETING THE HAMMIES!!!!🔹 ▫️
Had such a rough week back from vacay and super long hours at work was finally able to get in an amazing leg session!
This workout had me crawling this morning but it’s so worth it in the long run so LIKE, SAVE, COMMENT HOW YOU DID💙
1️⃣B-stance SDL’s- 3x15 each leg
✅Keep chest up and use back foot for balance
2️⃣Lying Ham Curl (Negative Reps)- 3x10
✅Resist the weight on the way down, keep stomach flat on bench
3️⃣Elevated Plate RDL’s- 3x12
✅Adding height allows more tension
4️⃣Hamstring Curl (Row Machine)- 3x10
✅Being a little creative and like it better than using a fitball, keep back flat on ground and core tight
5️⃣Cable Pull Throughs- 3x15
✅Let the weight hang, bend slightly at the knee, SQUEEZE
Wearing all @gymsharkwomen flawless knit in Sea Blue [xs]🌊💙