Ayyy another ab workout for youuuu! because i know training abs is everyone’s favorite thing to do!
jk. but seriously, i have found that doing a sprinkling of ab exercises throughout the week instead of trying to do a full ab workout helps me to consistently train them! i used to leave all my core work to one day a week and then more often than not i would convince myself that i use my core enough during compound movements so i don’t need to train abs or that it was unnecessary.
however. if you’re after that defined, washboard/rows of chicken nugget lookin abs you’re going to have to train them. abs, just like every other muscle, need stimulus to grow and if you’re not training them they won’t pop even if your bf% is low! that being sad, no amount of ab specific training will get you a flat stomach if your diet is not in check!
you can do these moves as a circuit, individually or just throw in a couple at the end of your workout a few times a week! 🔥single leg in-n-out with band
🔥plank w knee to elbow touch
🔥bicycle crunch to toe touch 🔥right-center-left in-n-out
! skinny pizza alert 🚨! all #pizza fans - rejoice 😂 🙌! this pizza - loaded on toppings , mainly #cheese has 1/3 less kcals than your usual pizza and tastes even better ( as the base is sooo thin 👌) . im using tortilla wrap as a base ( any can do but i did use the skinny wraps with 17 grams carbs per 1 ( @waitrose ) . low - f*t cheese is also a key ingredient, as well as lean chicken b****t cuts . fresh tomato salsa or sauce with as little f*t as possible & good italian- style🇮🇹 herbs : can’t go wrong really. as all ingredients are cooked already : prep&cooking time ( till cheese melts ) totals 15 mins ( less than the deliveroo driver would take for sure 😉) . swipe across for more details and hope you enjoy it as much as i did 😋 #peakphysiquenutrition#flexibledieting#iifym#iifymgirls#girlswholiftandcook#chef#homemade#fatloss#weightloss#yummy#nutritionist#diettips#weightlossjourney#dinner#personaltrainerlondon
proof that the madman is at the top of his game and currently at the top of the leaderboard. true that the competition is judged on a body weight ratio and i have no doubt that someone will come along and lift heavier, but . . . the only person im truly competing with is myself.
damn proud of this result and i'm not gonna lie i love how this picture makes my arm look bigger than it actually is 😂 nice photo @denissmmm
за весь день не удалось толком поесть и в результате к 23:00 я "имею в активе" всего лишь 900 ккал. В совокупности с этим, две тренировки (довольно "тяжёлые" плечи и немного ног + пресс и кардио) поспособствовали тому, что я слегка зaiбалсi.
Зато теперь я смогу от души поесть всякой всячины, предварительно выполнив норму по белкам. Фото, разумеется, будет в истории, для поднятия аппетита и укрепления морального духа. Ну и запилю опрос, что бы скучно не было.
M o n d a y . m o t i v a t i o n . 💪🏼 .
who else just wants to eat everything after their workout? could devour another dinner right now 😅 .
today’s back workout was a good one! bad glute doms from yesterday’s workout but that just means you did a good job 🍑 .
warm up: 20 minute incline walk (gotta get in those 10k steps!)
1️⃣ 3x12 back extensions
2️⃣ 4x12 lat pull downs
3️⃣ 4x12 seated rows
4️⃣ 3x12 ea dumbbell rows
5️⃣ 3x12 lateral raises
6️⃣ 3x12 shoulder height cable flys 7️⃣ 3x12 high up cable crosses
8️⃣ 4x12 divulging seated row .
need to incorporate some new moves into my back day and try some rack pulls! anyone got any pointers?
Bench date - competition style pause work. around 7 weeks out from my next pl meet. staying in my lane, focused on myself, and realising where i am now and what i need to do to get to where i want to be later. i don't think that competing should be seen as a race between you and anyone else. if your in this for the long run.. it's not about trying to be the 'better version of someone else' it's about being the 'best version of yourself' instead. it seems cliche to say... but it's the truth!! gotta keep that mindset healthy guys ❤️