Sweaty back sesh for ya 💦🙌🏻.
@zack_ofall_trades gave me this brilliant idea to use the resistance band to help with my pull ups. Mine is from @thexbands ❤️ .
Peep our yoga flow today on my story ~ we’re working on perfecting it, coming soon 👽 .
Wearing: @gymsharkwomen .
Powered by: @bangenergy .
‼️BOULDER SHOULDERS WORK OUT‼️🔥🔥💯 These are a few workouts that that helped me get gainz in my shoulders!
Workout 1: rope face pulls 3 sets 15 reps
Workout 2: reverse machine shoulder press
4 sets 10-12 reps (last set is a dropset!)🔥
Workout 3: seated shoulder DB press: 4 sets 8-12 reps to failure! I failed on my last set but that’ll mean more growth!
Workout 4: front delt rope pulls 3 sets 15 reps and a dropset to failure -
Workout 5: seated dumbbell flys super set with lateral raises 3 sets for as many reps possible !🔥
Workout 6: machine lateral raises 4 sets 12 reps with eccentric movement for maximum burn🔥
So you say you want it as bad you want to breath. Than it’s show time, it’s examination time. It’s time to get tested. To test your will, to test your endurance. To test your heart, to test your limits. This is the part where you re-invent yourself. It’s about No Days Off.
2 1513 minutes ago
Crappy benchday, hit triceps yesterday so no idea what i was thinking with chestday today.. but here is an easy 135kg(295lbs) i fucking failed 145kg(315lbs) after this(triceps refused to help😂) first benchfail in 3 years i think.. walk it off son🙄.
Listen, im not editing nothing. You'd be amazed at the fun talks; Its pure comedy daily, good natured smack talking, clanging and banging. And this again is The "Before" ...just wait #swiperight#swipeleft#heartofthecity in the heart of the city
Some of my FAVEORITE back exercises and alittle extra core treat for y’all at the end:) Im still doing my HIGH weight LOW rep...and yes I did cardio today too....👉🏼😩 .
High Row. Single, single, double. (3x6)
Reverse Flys (3x8)
Reverse Ball Crunch (3x10).....these HURT!!! #backday#personaltrainer#goldsgym#yoked
All smiles before today’s pull session... and big bun, hot-mess-express was the aftermath #relatable 🙃😂.
Today wrapped up my final day of break before my last semester as an undergrad & with all these 10 year transformations circling around as well.. WOW does time just flyyy! 😳.
I don’t quite still feel 12, but those “pre-first day of school” jitters never seem to go away ... some things never change 😅🤷🏻♀️.
Anywhooo.. I’m traveling a bunch next week & need any recommendations! I’ll be in Denver, San Diego, & Los Angeles.. ✈️
Quick little physique check
Sitting weight is about: 185lbs/84kg
Goals Weight is still 200lbs/90kg .As of right now my strength is still my back. I’ve seen a lot of improvement in my chest and shoulders but they are still the weakness. I’m not stressing it though the size will come as long as I’m committed and patient. But all I know is that once I completely fill my 6’2 frame it’s gone be problems
Few back exercises that will translate into other lifts, mainly deadlifts. I do bent over rows with a supinated grip. As you bring your arms in and the bar toward your hip crease, it really squeezes the lats and shoulder blades. Think of a pencil in between your shoulder blades and squeeze the f**k out of it. Next I do (not shown) a straight arm press down. Really focusing on a stretch. In my opinion it’s better than dumbbell pullovers. Lastly I do good ol pull-ups but I focus on the shoulder blade muscles and lats doing the work. Completely stretched out, squeeze blades and then drive your elbows toward your hips. It will help you not to use your biceps for the pull. Also if you notice no straps, really forcing you to use your forearms. Happy lifiting!!!
I've spent the last few months practicing variations of assisted and unassisted chin ups and I've finally made the step up to pull ups.
I'll continue practicing with bands until I feel comfortable and content with my form, but I can't complain about the progress I've made! 😊 Practice makes progress!
🔥Single Arm Row 101🔥
The single arm row is a classic exercise for your back and to develop horizontal pulling strength, the only problem is it’s very easy to compensate and take the emphasis off of the target area! You can see I start to compensate at the 120lbs rows but I stopped before it became excessive, when going heavy you are going to have technique breakdown. The goal should be to limit the amount of breakdown and know when to stop the reps or lower the weight 🔑Not every rep needs to be perfect but quality should always stay as high as possible!
Here are 3 very common technique errors that could be hindering your progress and how to fix them🔑
1️⃣Line of pull.
The most common problem I see is pulling straight up instead of using a “rowing motion” you will over use your forearm, biceps and delts to go through this motion taking emphasis off of your back.
2️⃣ Poor shoulder/scapular control.
Having the shoulder shrug up or roll forward while rowing puts you in a vulnerable position for the shoulder over time, also this will take emphasis off of the muscles involved with a horizontal row.
3️⃣ Excessive momentum/help from other areas.
Very common with ego driven lifters as a way to row more weight, when you are doing a row your focus should be on the rowing movement not using your legs,chest,triceps ect as a way to gain some fake pulling strength. Some movement is fine especially as you fatigue and try to grind out the last few reps but if you are using (excessive) momentum on the first few reps then the weight is just to heavy for you!
A great way to feel your lats more and build good motor control with the row is adding in a band to your warm up sets, have a band pulling away from you to teach you how to pull back!
Let me know if you have any questions!
9 77010 hours ago
I’m sick and tired of seeing fake pullups and chinups. REAL reps start in scapula elevation and finish in depression. Stop chasing a number and focus on quality. Rant over. ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
202 19881 day ago
backkkk && braidsss 💪🏽😤
don’t discriminate against any muscle group! 🙌🏽 double tap && save this bad boyyy for later 👏🏽😉
1️⃣ 3x12 close grip rows
2️⃣ 3x10 single arm lat pull downs
3️⃣ 3x10 underhand bent over rows
4️⃣ 3x10 bent over rows
5️⃣ 3x10 overhead rope pulls
6️⃣ 3x10 close grip lat pull downs
i love love loveeeeeeeeeed this workout! like seriously, this was such a good workout. i felt strong and have been able to slowly start increasing my weight which always is an accomplishment!
i loveeeee you all so much!
have an amazing day! 🌟💛🌵
outfit : @gymshark@gymsharkwomen