All good things are wild & free 🦅 Happy Sunday y’all! What did you do this weekend? I took the weekend off from training 💪🏻 BUT I’m all about keeping active other ways so I golfed and cleaned gutters 🤷🏻♀️😂 Do you take weekends off from workouts?? How do you stay active outside of the gym?
TRY A FREE WORKOUT! Training/recipes for women and men of all levels ➡️ Download my APP 📲 Hit the link in my bio!
Posting this from my bed, which is where I’ve been all day, because I’m sick af 🤧 this sucks because I just wanna be in the gym and out doing thangggs, but I can’t even get up without feeling like I need to sit back down 🙃 pls help
My squats were crap this night because that was the night I was starting to get sick but I forced myself to still go #imstupid, then things have been progressively getting worse from there 😀 what do I DOOOO
December 6, 2018
Forever chasing #pumpkindelts 🎃🎃🎃 My shoulders are my genetic gift and protecting them leading up to the @uspamichigan meet, is key 🔑 Some lateral raise variations I love include: 〰️ Traditional Raise: DBs are slightly turned
inward and your torso stays tight
〰️ Trap Lat Raise: includes some torso swing and contraction of your traps together at the top
〰️ 2/1 Traditional Raise: do both arms and then each arm individually until failure
〰️ Cable Lat Raise front: same as traditional but with the cable
〰️ Cable Lat Raise behind: activates your rear delts more
〰️ Leaning Incline lat raise: allows for a larger range of motion
〰️ 90 degree Lat Raise: perfect for a burnout between sets
〰️ Swing Raise: come in front of your body with the plate and then swing to the back. Not fast, just controlled and tight 💚 LACEY10 for 10% off on @arcanumedge
Today was my third competition, but the first where I got in a full training cycle. The other two were about four weeks a piece 😂🙈. I marked a lot of things off my bucket list at this meet! Competed in the 72kg weight class for the first time ✅. Set the new 72kg squat record at 314.2 ✅. Set the new 72kg bench record at 192.9 ✅. Hit my first deadlift attempt over 300 ✅. Had a total of 800+ (810.2, 55 points higher than my two previous meets) ✅. Had my first first place finish ✅. Also got “randomly” drug tested for the first time. It was a good day! A full training cycle and a switch to sumos seems to have done me some good, as well as a shorter than normal meet! Now I’m taking the opportunity for the first time since I started training to powerlift in late March to have a real offseason for more growth and hopefully some healing 🙏🏻. Huge thank you to my fabulous gym support system - @powerfuelfitness for your personal training that’s taken me this far, @kendra_victoria1 for listening to my bitching and for giving me pep talks before all my lifts 😂, @hairbyhohensee for being the strongest damn lifter allllll the time and coming in clutch with the triple espresso shot idea today, and @mexxifryy for being a constant source of positivity, encouragement, and knowledge for me to tap into when I’m not feeling at the top of my game. Can’t wait to be back in the sport I love, but grateful to have a little less pressure on for a while 🙏🏻
Tip of the week:
• Dumbbell work
(Yes, this is usually how I pick up dumbbells)
I don’t think I am exaggerating when I say that no one is completely symmetrical, talking about muscle and strength from left to right. A lot of people don’t consider the consequences of working only with a barbell every time they workout.
Like I mentioned, we usually have one stronger side, which ultimately will compensate for the weaker side. By working with a closed chain (like a barbell), your weaker leg or arm will produce less power, and your strong one will take most of the weight.
This might lead to overcompensation/injury for your stronger side, and wrong activation/destabilized joints/injury for the weaker side. Not to mention, the fact that using both sides at once will most likely end up making the indifferences even bigger, if not taken care of.
Try changing up some of the movements you usually do with a barbell, and use the dumbbells instead. And you will most likely realize the difference in stabilizaton, strength and mobility from left/right.
Add in unilateral exercises in addition to dumbbell work. You will probably never be completely symmetrical, but it will make a significant difference for your training in the long run!
Congrats to @justbrooksy on a fantastic first meet yesterday! ・・・
Well that was fun. Just wanted to say thank you to @jwall753 for spending what felt like sun up to sun down yesterday handling me. @paulkienker You too man. My Output family (Ben, Nick, Nicole, Liam, Ellen, Eric, Angela) for the awesome support. My lovely wife Jan, who of course embarrassed me with signs and made me laugh. Our friends John and Angie, who trekked to God’s Country to be with us. And also my coaches who helped prepare me to this point and gave me a great game plan for the day. Thank y’all. #outputperformance#brainsandbrawnathletics
Me vs me : excited to see what cool things will pop out this show 🙆🏼♀️ today I travelled to Ontario (where I’m from) to visit my mom for the week. I started travelling at 5 am. I had snacks prepped and hit up a grocery store when I got here. I planned my rest day for today so I didn’t feel guilty for being exhausted, jet lagged and wanting to spend the night with my mom. Because life is important too #balance even on prep.