As you all know I’ve been in a reverse diet (bulk) for about 2.5 months now. This is my first reverse I’ve ever done and I’m surprised at how much I actually love it! 🤩 have you ever gone through a reverse? 🤗
I touched on some of this before but some things I’ve noticed both physically and mentally through these last 2.5 months is I was
1. Way under eating what my body needed/could handle
2. I’m lifting way more weight than I ever thought possible because of the carbs I’m eating
3. I’m less focused on my appearance to others..I used to want to be in the gym to lose weight but I have found a newfound love for being strong
4. I’ve gotten comfortable in the uncomfortable..I have a ways to go til I’m where I want to be and I know it will get more uncomfortable, but you will never grow if you don’t push yourself out of those mental boundaries we hold ourselves to
5. Screw the fricken scale
Need a FREE Back Workout?👇🏼
4 X 8-10
3 X 12-15
4 X 2 Reps from Failure
Upright Cable Row & Cable Pullovers
3 X 10-12 & 3 X 8-10
3 X 8-10
Inverted Smith Machine Rows
2 X BURNOUT
My back has taken a backseat to my current focuses of chest, shoulder presses, and biceps but to be honest this might be the best it’s ever looked! What do you think?
Spinning off yesterday’s recovery post, have you scheduled an appointment for fascial abrasion yet? It’s involves a special tool that breaks down fascial restrictions and scar tissue, which in turn helps increase mobility and decrease pain. #coreblend#neversettle
FINDING YOUR RANGE
Since RDLs are massively in fashion at the moment I thought i’d give you a drill you can do to work on perfecting your hip hinge.
I see way too many people on this movement going beyond their active range and compensating with the lumbar which over time will end in a bad way if you’re loading up.
Grab yourself a mobility stick and place both hands behind your back, make sure you keep 3 points of contact with your bum, upper back and the back of your head throughout, driving your hips as far back as you can with a hip width foot stance and a slight bend at the knee if needed.
This will assess how far you can actively keep a neutral spine whilst hinging which is key for the most safe and effective lifting.
PT’s i’d definitely recommend using this one with your clients before you programme any sort of hinging movement to assess what exercises suit their mechanics, what you might need to put in place to improve their range/technique and to help them understand the movement pattern better.
It’s me! I’m back! It’s been a very long time since I’ve posted but I took about 2 months off from the gym because of the back pain I was experiencing (caused by SI joint dysfunction) and I’ve been trying to ease myself back into lifting heavy and eating a normal amount. It’s been rough to say the least, but I’m feeling back to myself now 😊 btw these are the new magic leggings from @ethos_co and I am OBSESSED! They are so soft and comfy and flattering and all the things you want in a workout legging plus they have pockets! Oh and to make it better dog hair and lint don’t stick to them! If you wanna try them I have a discount code and link in my bio! Rn they only have black but there are more colors to come in the future! 😊