So here I am 3 weeks post show and around 3 1/2 kilo up from stage weight. Iv noticed the first place I put on weight is my lower and back it’s the last place I loose it. This is just the way my body is and of course is different for everyone! Still working as hard as I did for prep with one goal in mind ARNOLDS MAY 2018
FULL LEG WORKOUT
Do you guys prefer full workout videos or just exercise ideas that you can add into your own sessions??
Since finishing my @p13athlete programme I’ve been using my gym sessions just to have a bit of fun training with my friends. Went back to basics with a bodybuilding/hypertrophy session which went as follows: (please note I’ve majorly sped this video up and all exercises should be controlled)
Pause squats 3x10 (the weight should be around 50% 1RM) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 3/4 squats 3x10 (1 rep = 1 full squat and 1
Squat to 3/4) SUPERSET with 3x15 GHD ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Overhead lunges 3x 6reverse lunges 6 forward lunges (working on mobility instead of strength here) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Glute cable kick backs 3x12 each leg (note that my spinal remains straight throughout. I find it easier to protect my back using a bench rather than standing) SUPERSET with 3x12
Single leg hip thrusts each leg (adding a step increases your potential ROM)
This is the way I used to train which did help me build my body to an extent, but now I take more of a functional approach to training which has strength work, mobility, fitness and some body building like this!
Wearing @prettylittlething and @gymshark and drinking @the_goodguru pre-workout as I’m full of cold!
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If it doesn’t challenge you, it doesn’t change you. There are no shortcuts in your fitness journey, there is no quick fix. The only recipe for success is:
: Keep motivated
: Be consistent
: Work, work, work
It won’t happen overnight but it will happen over time. Set yourself small, measurable goals and reward yourself for hitting these milestones. Keep motivated, surround yourself with good people, make a kick ass playlist and just GO!
Back and shoulder session smashed and completely full of mini progressions for me
Felt good going into this. Had a bit more sleep than usual and generally felt fresh upon wake. Back in my routine and back eating foods I know sit well with me. That's something I'm really really enjoying at this minute in time and something that I lost during the depths on my gaining phase. I would eat my pre workout meal and genuinely feel worse lol. That's something I'm going to fix when I next increase my calories , if your guy health isn't amazing then your simply not going to utilise food therefore build little to no muscle!
Seal row - 35X8888 PR
Barbell OHP - 50X6668 60kg is easily there but just wanted to play it safe for my shoulder as it's the first time doing ohp in quite a while!!
Underhand pulldown - 75X101010
Cable row - 65X151515
Dumbbell shrug - 50X121212
Dumbbell lateral - 12.5X202020
Rear cable fly - 7.5X101010
Upper body stretch
Standing calve raise - 45X121212
Brilliant session to start the week and hopefully it continues,I'm sure that it will!! Consistency day in day out will always win that's one thing I'm sure off
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