First time touching 135 (1pps) since my hamstring tear. Finally feeling form is back to pre injury after increasing loads 5-10 lbs per week for the last 2 months. This was a big milestone but still a ways to go before being ready to do push intensity ⬆️
Back to the NO STEM or NO CAFFEINE pre workout. One of favorites is AlphaCre. It has a nice combination of Creatine monohydrate and Beta alanine.
I personally am not a fan of caffeine and only take It when I'm using a pre workout that has it in it.... I don't drink coffee or consume any caffeine products so when I use it in pre workouts I'm hyper sensitive to it. It gets me pumped but then I can't power down.
I myself consider caffeine a stimulant that people rely on FAR TOO MUCH. They consume it every morning and then some throughout the day because it's in so many products and foods. I personally don't like to rely on things outside of a healthy energetic diet to get me through the day. Caffeine is a bandaid.... get that diet right and you'll have all thr energy in the world.
A no stem pre workout is perfect for those who want to get sleep after a nice gyn session but still get in the good bits of a pre workout.
Overhead pressing is pretty much unnecessary for most bodybuilders as long as they are doing enough pressing. This is due overhead pressing primarily targeting the anterior (front) head of the deltoid with very little engagement from the lateral (side) or posterior (rear) heads. Most bodybuilders do a lot of pressing movements already which will hit that anterior head so to perform overhead presses is fairly redundant.
Then, there is me. I’m not doing a lot of pressing at the moment. The only other pressing movements I perform other than this one is an Incline Dumbbell Press and an Incline Hammer Strength Press for a total of 6 sets right now. There is no Flat Benching in my programming at all at the moment. I did a ton of Flat Bench Pressing for a long time and I was beginning to not get much out of it, so I removed it from my program in hopes that when I come back to the flat bench, I can make progress again. More importantly to me is that maybe I’ll enjoy it again, because it was getting very stale.
The standing overhead dumbbell Press has been shown to stimulate the side head of the deltoids more in comparison to other overhead press variations. I actually don’t know if there is a bodybuilder on the planet that has too much side deltoid development and I could surely use some. I like to perform the movement one hand at a time and brace myself with something that is about shoulder height or slightly higher to keep my chest up and my technique honest.
Give it a try and get some big ole’ boulda shouldaz!
There were many highlights in 2006 for the NANBF Natural Iowa. We saw figure explode, with three competitive classes in the Open. Class winners Sirvan Ergili, Sonya Richer and Melissa Steffen went head to head for the overall and pro card, with Ergili (pictured) winning the title. Female bodybuilding saw short/medium and tall champions Coreen Sweeney, Tami Sasek and Julie Deml up against each other for the title. Veteran Sweeney edged the others out for the win! Finally the men brought a heated battle with '05 open short champ Robert Wichman, classic lined Jessie Godderz and symmetrical Justin Witte. In a very tight overall, Godderz was awarded the overall and pro card. Best posers this year was Leeanna Carr and NANBF founder Scot Dickerson in some amazing posing displays. Clar Baldus was awarded with the Karl Schneider memorial sportsmanship award. Sponsors that year included Schiek Sports, Aspen, Nutri-Sport, Iowa Fitness Network, The Day Spa, ABB, Bodybuilding.com and Songsmythe Productions. #flexfriday#naturaliowa#bodybuilding#figure#bikini#physique#classic#wpd#midwestmuscle#fitness#naturalbodybuilding#nanbf#nanbfstrong#ipepro#proqualifier#naturaliowamuscle#desmoines#hoytshermanplace#iowabodybuilding#tradition
This is a flashback to the workout where I felt absolutely incredible just before my injury occured. --------------------------------------
It's been about 10 weeks between the day of injury to the operation to starting physical therapy. Today I don't know what happened but I just woke up feeling like I'm being held back.
I know nothing of the proper protocol to ensure I make a full recovery from this but what I'm doing in physical therapy feels like a complete joke. There's nothing I'm doing that feels remotely challenging. I have no pain, no swelling or any discomfort and yet I'm not allowed to use anything more than a 2lb weight.
Maybe I have a high pain threshold.. maybe I always consider myself to be the outlier or exception to the rule but my frustration is at an all time high and my patience at an all time low.
I see my surgeon in a few more days and I have a lot of questions. However there's a fire in me just burning and I'm doing my best to remain calm and listen. -------------------------------------
💥 Ladies, it’s all about ratios when building your body. In this post I'm talking specifically about your back to waist ratio. Whats one way to make your waist smaller? 👉🏽 Train your lats! I train my lats often so that I can develop more of "V" shaped back....why? Larger lats make the waist 'appear' smaller. It’s not magic, it’s just knowing what and how to train! 😜 Don't neglect your upper body while you chase those lower body gains....work with what you have and build what you don't 😉
Two of the best and most effective exercises for your back are bent over rows and pull-ups. The bent over row can be done with dumbbells or a barbell, and pull-ups can be done with a variety of different grips. If you want to build strength and muscle in your arms and back, make sure these exercises are in your workout program.
What if I told you this is only 6 weeks apart?
What if I also told you this is only a 4.6lb difference in pictures?
Left (1/1/19) 209.2lbs
Right (2/13/19) 204.6lbs
Slow and steady wins the race people. Way ahead of where I need to be. Going to coast into this pro show with the most size, and best conditioning I’ve ever had.
Trying to keep all my progress pictures the same. Same clothes, same place, same lighting.
Let’s keep the train rolling! 🚂 No slowing down, just moving forward. All I’m looking to do is beat the guy in the mirror each and every day 💪🏼
Lunges or squats? Incorporate both if you ask me! Both movements will target the legs differently especially in the many different variations that you can preform them in!
Heres a clip from today’s workout (full workout on my YouTube channel —> Link in bio!) Taking a wider step laterally can increase activation in your glutes and hamstrings.
Happy Friday everyone, enjoy the weekend and don’t forget to lift!
******CLOSED****** @noyahcosmetics has just launched their 'Food-grade Lip Scrub' and is generously sponsoring a giveaway of this, so natural you could eat it, lip treat for two lucky winners! This is a deliciously vanilla and mint scented exfoliant for your lips that also moisturizes!
To enter, follow @noyahcosmetics and @motley.maverick, like this post, and tag a friend in the comments. Want to better your chances? Every friend you tag in a separate comment will count as an additional entry!
Noyah Cosmetics is a beauty brand that focuses on creating natural products from ingredients you could find in your kitchen without compromising quality and chic appeal!
Open internationally. Contest closes midnight January 31st, and winner will be announced later that day! * Instagram is in no way affiliated with this contest