Honey Garlic Lemon Chicken- 400 Calories/24c/10f/50p
Just finished a leg day & warmed this up. 3 simple macro-friendly ingredients on the chicken - served with Harissa & Lemon chickpeas mixed with rice. Lots of 🍋 makes it feel like Summer for that little bit longer. Such a great meal to prep!!
Getting back to moving again. Some doubles at 85%. The only set that I actually made both reps on. Realizing my lack of bodybuilding work has been detriment as I've started to get some elbow tendonitis, so I'll be adding some more of that in now
Okay.. everyone's got to start somewhere. I have trained for quite a few years now and learnt stuff just from trial and error but this weekend I have learnt ALOT at the British powerlifting coaching course from an 82 year old man that has been competing before I was even thought about.. it was quite incredible! I have learnt how something so small can make a difference on a specific lift, movement, development, flexibility etc. ◾
I have learnt how to produce programmes wether that is powerlifting, strength building, muscle growth, mobility etc. ◾
Put it this way.. just by moving one finger into a different position on my bench I added 10kg on to my current PB in the space of 2 minutes.. 🙄 that's alot believe me!! I've been chasing a bench over 70kg for months! ◾
Anyway, please follow my new page. Through this I'll be doing online coaching and also updates on my own training and maybe face to face in the future.. we'll see how it goes. ◾
Please follow @ky_coaching if your interested... please, please & please😁 Why don't you give @musclemafia_ial a follow to while your at it? Gym-wear in the making!👌 #powerlifting#powerlifter#powerlifting#training#weights#weightlifters#compound#programme#fitness#coaching#britishpowerlifting#olympiclifting#sbd#squat#bench#deadlift#strengthwork#strengthtraining
+5kgs on top of my bench max one month ago ... being stupid because it's me ... being stupid because I shouldn't have done this hahaha... I may consider benching with deadlift slippers since the probabalility of me having a huge butt lift is minimal than having a pair of healed shoes. Anyways life goes on!
Today was a big W
WVB and MBB completed 5RM squat and Bench testing as well as max reps chin ups. I had some time in between so I got my workout in early
Squatx5@RPE9+2 Back Off Sets
Benchx5@RPE9+2 Back Off Sets
Landmine Push Press x7@RPE9x4 Sets
2x20 Lateral Raises, Rear Delt, Bicep Curls
Elliptical 20 Min 263kcal
Sweating big time. Earned the W today though. Got the work in!
Went for a 5km Jog last night. I wasn't happy with my time or the soreness that happened in my shins, knees and hips😂
Throwing it back of a Monday 🙆🏻♂️😱⏪
This was taken back at the start of June and sitting at 176lbs.🙆🏻♂️
During the duration of the summer I focused on lean bulking (which was quite hard to do in America seeing as there is so much temptation 🙄🙈)
So 4 months down the line I'm around 188lb which is a reasonable amount of weight to have added to the frame 🤙🏻
Kcals sitting at around 3200, excited now to continue the last couple of months of this "bulk" and see how much strength/muscle I can add before I start back on the grind of "The Shred" 😏
Next time I cut I plan on going leaner which is hella exciting 🔥🔥
Any questions hit me up with a DM or add me on the Snapchat-a-roo : daleb.fitness 👵🏻
They call me IRON CHEEKS 🍑I'll take that considering I'm well in my 40's and train said ass off day in day out and I wouldn't have it any other way. Going through hypertrophy phase at the moment to give more definition to my ass and legs with high sets, high reps and heavy sets @ 85kg. METCON 'IRON RANGER' (fitting) 94 goblet squats 20/28, 94 push ups, 94 sit ups, 94 Russian KBS, 22 Burpees. DM me for information if you want to try CrossFit, Weightlifting, Powerlifting or wanting a gym that gives you results. #eliteperformancelabs#girlswholift
New PB, going from my previous 60kgx2 to 70kgx3. I never thought I'd even make one and from nowhere I did three instead. Felt really good and this was a sign that even me, who's skinny af, can improve fast with the right sort of exercises and doing small changes in my technique.