Hamstring and quad workout with my bff @paoloputtanesca ❤️ for this workout we alternated back and forth between hamstrings and quads just to let our muscles recover instead of hammering each muscle group back to back! - 1️⃣ landmine SLDL 4 x 12 2️⃣ front racked lunges 4 x 8 (each leg) This one burns your quads and abs like CRAZY!!! Must try 🙌🏻 3️⃣ straight leg deadlifts 4 x 10-12 Completely rest the weight at the bottom and pull the weight back up using just your hamstrings. I’m standing on a plate just to get a further stretch but it’s not necessary! My shoulders are a little too rounded here for my liking, make sure to not follow my lead and keep your shoulders “back”. 4️⃣ tempo front squats 4 x 12-15 Slow and controlled going down/eccentric (3 seconds down, 1 up) 5️⃣ quad extensions 3 x 20 6️⃣ lying hamstring curls 3 x 15 Notice how my toes are pointed here - I just learned this trick and it makes huge difference on these! - Top: @hydrojug Leggings: @lululemon ebb to flow Shoes: @converse - #fitfam#fitspo#fitgirls#fitness#fitmotivation#girlswholift#workoutvideo#workoutideas#bodybuilding#exerciseideas#exercisetips#exercisevideos#workoutinspo#seattlefitness#legday#legworkout#quads#hamstrings#hamstringexercises#quadexercises
The cleaner messed up my squats!😅 - As I was literally about to begin my first set, he mopped the hardwood, making it feel like I was squatting on ice. Was so hard to keep my balance as my feet kept slipping. - When I was time for my second set, the floor had completely dried, which make it feel like the floor was covered in super glue. Feet were completely stuck and couldn’t get them into proper position. - Last set was more or less the same but made the best of it. Then moved on to the most torturous exercise on the planet- split squats. And finally some pause bencherino which felt euphoric just from making a few tiny adjustments. - We won’t always have the most perfect or optimal conditions in life, so we have to just accept the good and the bad that comes with it. #improviseadaptovercome - Squats: 3x6x115kg Split squats: 3x15-20 Paused bench: 4x8-10x60kg Cable curls: 3x20-25 Hammy curls: 5x15-20 Glute pushdown: 4x15-20
Some leg training footage from today's leg session with the beautiful @hinewaiwai • I'll post the full training log to my story so everyone has an idea of the exercises/weights/sets/reps from today's session • Feeling better under heavier weight a month after finishing competition prep • First video is a struggle 220kg(5plates+10kg each side) hack squat for 5 reps with some help • Second video is a back down set of 160kg (4 plates each side) for 10 reps, with a dropset not on video of 80kg(2plates each side) for another 12 • Last video is some narrow stance squats keeping the tension on the quads through the entire movement. 140kg for 10 • What followed was Smith machine lunges, bodyweight lunges, single leg leg extensions, lying hamstring curls, seated hamstring curls, DC quad stretch for 90seconds,DC hamstring stretch for 90seconds, seated calve raises and standing hack squat calve raises followed by cool down cardio • Tracking well with leg training atm, doing daily cardio has made recovery and endurance between sets that much better. #bodybuildingmotivation#bodybuildingjourney#legs#legday#squats#fit#fitness#fitnessmotivation#zenith#ifbb#nzbodybuilder#nzbodybuilding#nzifbb#quads#hamstrings#lifting#bodybuildinglifestyle#training#progress#mondaymotivation#swole#sbd
ENTRENAR FUERTE. - No es sólo usar bajas repeticiones. No es chillar en el gimnasio. No es hacer un show entrenando. - Entrenar fuerte es exprimir cada repetición al máximo. Centrando en buena técnica y en la activación de los músculos que quieras entrenar. - Entrenar fuerte no es solo mover peso es moverlo estimulando el músculo que quieres trabajar. - Cuándo haces que cada repetición cuente en lugar de solo contar repeticiones te vuelves más eficiente con tu entreno. Verás que necesitas menos para progresar. Tu entreno ganará CALIDAD y tus repeticiones serán más efectivas. Menos ,bien hecho, es más. Siempre. - Para mi, esta es la definición de entrenar fuerte ¿cual es la tuya? #gohardorgohome #heavyweight #freeweights #quads#legs#training#legs#leg#legsday#f4f#entrenador#repost#exito#motivacion#gym#pierna#entrenamiento#fit#fitness#work#cuadriceps#instafit #dumbbellrows #notenoughweight #bodybuilder
Just going to have a proud me moment... It's ok to pat yourself on the back and acknowledge how good you're doing. But sometimes it's easy to just not do it as you don't want to beat your own chest. Comp prep is the hardest thing I've ever done, and now that we've extended mine until next year, it's like the light at the end of the tunnel is almost unreachable. But in the last week I've hit two achievements, I'm the lightest and strongest I've been in over a year... And for the first time in my life I am getting quad definition, slowly, but it's there. Although I've always had solid legs, I've never been defined. So go me, I can do it and I'll keep pushing on 🍑💪🏻
#quadskates#quads#rollergirl#rollerskate#rollerskating#rollerskates#chayaskates#chaya#skate#skateforlife#skateordie . . . . . . . . . . . . . To: Whom it concerns I know I'm usually someone thats stays tucked away, I don't mingle well. I always feel uneasy around people (atleast in larger than groups of 3) but I'm still going out there every day, putting myself in the world, giving pieces of my heart and soul & taking back enough to live each day. I'm going into the world alone, creating something for myself. Skating is what i do for me, It's the life i started enjoying for myself for once. I've never been perfect, but I've never said I was. Just like you, I've made mistakes, I've given up when the effort was too costly, I've sunken low enough to toss someone's attitude back at them, I've refused to put myself in someone else's shoes because all I wanted was to see things from my own. But I won't come back at you, I won't try to insult you (especially under anonymity) because I've never wanted to make you feel lesser than, I've never wanted you to feel upset and insecure, I'll never wish for you to experience pain or fear or mistrust. I know exactly what those things feel like, and I'd never try to subject you to that. I just want you to know, that loving you doesn't have to be painful. No one is trying to 1up you, i just want you to find what hurts and heal. Because you're rubbing your wounds into people who don't deserve to commiserate with you. When something isn't working, dont beat it to death trying to fix it with out knowing the cause of the problem. Discover what's causing the damage, and start from there. We cannot break the world, to suit our own needs.