so on Friday afternoon this guy biked over the Golden Gate Bridge completing his 11 day 1300km bike adventure! 🚵⛺️ kinda neat I guess... hopefully he went and got a burger after this .. or five 🍔 #nicefanny#quadsfordays#hamstrrrangs#vastusmedialispowered and reppin' @nocs.vernon the whole way
Here he is, 'Oupa Pieter' .
Strongman Walrus named after my Great Grandfather.
A travelling Strongman arrived in Citrusdal in South Africa where they farmed - .
He, the strongman stood on the Church hall's stage and all villagers came to watch the show.
The strongman then asked if any one in the audience would like to have a go?? - Good prize money for anyone who could lift this bar.
2 wheels at either end and Ouma Grietjie (Margaretha) Oupa's wife said Oupa Pieter should have a go...
He had been farming since he was 15 when his father had died and was as strong as an Ox from lifting sacks of oranges as they farmed mixed and citrus fruits. .
He was very shy man but big at 6'4" tall.
He picked the weights up and in one movement hoisted it above his head but didn't know how to put it down so he held it above his head until he dropped it and it went through the stage floor of the hall and his prize money had to go to fix the church hall's stage.
But I like to think he'd have liked that his story inspired one of his descendants to both compete as a Strongman and do this drawing all these years later.
Prints online now. .
Hittin legs every session for those who don’t do them AT ALL (guys you know who you are…). Pray for me (and them) 😁
45 degree leg press… Brought to you from Puregym Sutton (Time Square). This gym is brand new and you could tell. Everything was shiny, only problem is I think they might have over done it with the polish; cos I was slipping all over the place.
Really isn’t a good idea to polish the footplate on a leg press imo (or the fitness steps)🤔. But on a positive note the air-con was on 10 – Looks like I’ve found my new gym! 👌 •
Anyway, back to the workout... Started to add a little more volume lately.
Currently doing 6 sets of 15 (75 reps total) increasing the load by 10kg after each set.
So it looks something like this:
150kg (+75kg Sled weight) x 5 (warmup)
200kg (+75kg sled weight) x 5 (warmup)
210kg (+75kg sled weight) x 15
220kg (+75kg sled weight) x 15
230kg (+75kg sled weight) x 15
240kg (+75kg sled weight) x 15
250kg (+75kg sled weight) x 15 (x 2)
To build muscle you need to progressively increase the stress placed on them over time. This could be in terms of volume (reps) or resistance (weight). In my experience, increasing the volume is great up to a point, however being able to handle heavier weight (with good form) is superior! •
So my advice would be to find a rep range that is workable for you in terms of ability/time available;
For legs, I’d suggest 4 sets of 10-15 reps as a good starting point. Once you’re happy with the volume (40-60 reps), focus on being able to perform them with more and more weight over time. •
Applying this approach to my own workout, the volume is pretty high so I don’t see myself taking it any higher.
So in terms of progression, once I’m able to manage this workload with good form throughout, I’ll simply start at a higher weight 210kg (up from 200kg)) and finish at 260kg (up from 250kg) and so on…
Smiling for multiple reasons tonight: 1. IT'S FRIDAY!!! 🙌🏼 2. I got caught taking this photo 🤣 3. I was told by a man that I was using "grown men weight" and needed to stop putting the rest of them to shame.🤷🏻♀️
🍑💪🏼🏋️🏻♀️Cheers to the weekend! ✨
Look at that cheeser!😃 Smiling so big cuz I just crushed day 5 -> 25 minute workout and 255 calories SCORCHED.🔥🔥 Best part is there's ZERO equipment needed and I can literally do this ANYWHERE!👏 2 agility markers just for placement purposes.💛💙 Now. Shower, shake then off to work.🌛🏥