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Posts tagged "strenght"

Hit it all shoulder exercise

Shoulder raises to the side, drive them straight in front of you, straight over your head and down like in a press.

Today’s workout

Squats - increasing weight from 29.5 kg to 49.5kg, varying between 10, 15 and 5 reps.
Tripleset with bent over delt raises, front raise and front row, 10 reps each, 3 sets
Superset Abductor and leg extension, 10 reps, 3 sets.
Shoulder press on machine increasing from 7 to 27kg (I think) 10 reps on each level.
I tried to do some hamstring work but my left knee hurt.
Standing calf raises, I can’t remember the weight, 15 reps, 3 sets.
45degree calf 5 reps, then 15. It was just a try out, haven’t used the machine before.
It’s rare that I use machines that much but my Lats were hurting a bit after yesterday’s yoga.

Then stretching which was sooo good.

Getting stronger day by day. 
If you asked me a year ago if would ever like having big arms I would have said now and pulled my sleeve in fear that you said I was big.  
Not now, I like being strong! 

I’m looking forward to more progress but I love how far I’ve already come.

This picture isn’t the best to show off my progress but I like it, the background makes it look.. Raw!

Getting stronger day by day.
If you asked me a year ago if would ever like having big arms I would have said now and pulled my sleeve in fear that you said I was big.
Not now, I like being strong!

I’m looking forward to more progress but I love how far I’ve already come.

This picture isn’t the best to show off my progress but I like it, the background makes it look.. Raw!

I just maxed 150lbs on the standing calf raise machine, which I’ve never seen in a danish gym before today.

I just maxed 150lbs on the standing calf raise machine, which I’ve never seen in a danish gym before today.

I’m beginning to like my legs. 
I just think it’s hard to take a good picture of them, but it’s not just about how they look, it’s what they do. They’re stronger than ever!

I’m beginning to like my legs.
I just think it’s hard to take a good picture of them, but it’s not just about how they look, it’s what they do. They’re stronger than ever!

Oh boy! I just killed that leg press!

Last time I used the leg press (1.5ish year ago) my RM was 110kg and I worked out 3x week, now I did 10rep with 110kg after doing 10rep with increasingly weigh from 70 or 80kg

I didn’t RM because I wanted to do the leg curl too which I couldn’t figure out at first (machine is almost too big for me) so I saved it to last.

I’ll recap the gym later

I feel on fire!

This book is so great. 
Full of illustrations and tips on How to do the moves correctly. It also mentions which joints you use and which is first and secondary and which muscles and a lot of things.

This book is so great.
Full of illustrations and tips on How to do the moves correctly. It also mentions which joints you use and which is first and secondary and which muscles and a lot of things.

Shorten your rest between sets and burn more

A study from the university in San Antonio showed that shortening your rest between sets can make you burn as much as 27% more. The ideal rest period is 35 sec.

Tried to capture my hoop and dumbbells in the background
 Wod: 
Hulahoop and joyfully dance warm up
5 set (12,10,10,8,6) One arm row w/14lbs both arms ofc
5 set (12,10,10,8,6) bent over row w/ 14lbs each hand
2 set (12,10) dumbbell pull over w/ 14lbs

These were killing me!
3x10 Incline bicep curls w/ 14 lbs each
3x10 standing bicep curls w/14lbs each
2x10 cross body hammer curls w/14lbs 

I should probably had taken some of the weight off but 8lbs seemed to little and I have no in between then I have both bars working. 

Stretch
And hoop cool down

Tried to capture my hoop and dumbbells in the background
Wod:
Hulahoop and joyfully dance warm up
5 set (12,10,10,8,6) One arm row w/14lbs both arms ofc
5 set (12,10,10,8,6) bent over row w/ 14lbs each hand
2 set (12,10) dumbbell pull over w/ 14lbs

These were killing me!
3x10 Incline bicep curls w/ 14 lbs each
3x10 standing bicep curls w/14lbs each
2x10 cross body hammer curls w/14lbs

I should probably had taken some of the weight off but 8lbs seemed to little and I have no in between then I have both bars working.

Stretch
And hoop cool down

WOD: the anxiety edition

Do you know those days where you’ve had such a bad night that you’re moving different than you’re used too. Like you’re moving with other’s movements. Well I do. It makes working out feel so odd and proper form is difficult because it feels like you’re in someone elses body and you have to learn how to navigate it.

But that doesn’t stop me!

30 days shred - last day on level 1, Yes, some new lines and exercises, I was getting pretty bored!

I’m starting this too, I like it so far, it was the routine I mentioned Monday.

only problem is that I use all my weight plates (is it the right name?) when performing squats and step ups, which leaves no room for progress other than reps.

I should really go for a run soon, but I just don’t feel like running at the moment but I might just have to hit the roads to start feeling it again

Before bed I tried this ab crunch that ktfitness mentioned. First I didn’t wrong, ended up in a sit up, so I did the sets again which just adds 150 situpish and crunche done in sets of 25. I really liked this move! The burn with the hurt of neck and back
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