Drinking easy digestable carbs during your workout will have a positive impact on your training performance !
Supplementing with EAA supplements is something I highly recommend. Your body produces 11 of 20 amino acids so a complete amino acid supplement is needed for muscle protein synthesis (especially during a caloric deficit)
Most of the… Read more

Hi Douglas not a silly question at all, yes you´re right scapula pull ups are “small” movement which are mostly done for lat activation this video is pretty good there are also different versions of the scap pulls as example

Great look Ales! How long will your improvement season last ?

Legs today, between training two PTs and nowwww its time to relax a little bit, been up on my feets the whole day !
Todays workout:
-glute ham raises
-adductor machine
-single leg legpress (horizontal press)
-lying legcurls
-abductor machine

Rest day 🙂
Had a great morning walk with Nori, later cardio (30min) on the bike and then off to work 🙂 currently I’m doing cardio just for fun 😊 weight stays around 70-72 kg, strength didn’t dropped which makes me so happy 😄 really excited what’s gonna happen when I’m fully recovered again 👊👊👊

lovely pull session with a client of mine, later again two clients and that´s it for today, currently really enjoying that I´m working a little bit less than in the past. I feel better and my stress level def increased 🙂 beside that nothing special for today, boring pro life 😉

great push session today, switched again from upper/lower to push pull legs again since my lower back injury, def better in this situation 🙂 so todays workout looked like:

– standing side lateral raises
– shoulderpress machine
– incline chestpress machine
– single arm shoulderpress
– standing side lateral raises (cable tower)
-… Read more

upper body today, since I reduced my training frequency I´m feeling way much better, today´s menu: shoulders, chest, arms ! let´s do this ! can´t wait =)
just ate my preworkout meal which is one of my fav meals since I started my bodybuilding journey..it´s cooked oats, eggwhites, berries and eggs! so delicious, I cook the oats with water in… Read more

legs and glutes are soooo sore ! haha! missed that a lot 🙂 today is rest day, just some home office and I´ll clean Stefans car, its full of dust and hairs of our little dog, he cleaned it a loooooong time ago,I´m also thinking about color the corridor of our appartment..stuff I wouldn´t do normally BUT atm it´s totally okay!

leeeegs today, workout felt very good and this makes me happy =) , didn´t expect to have good workout because I woke up with bad headache but when I started to train it was gone ! tomorrow I´ll rest and clean Stefans car =) doing something useful helps me so much.

Rest day 🙂
we went for a big walk with the dog before breakfast , than some clients work and watched some movies, lazy Sunday .. just came home from another walk and now sushi ❤️

It’s a loooong day for me , cardio, early PT, back home, food shopping , have been out with our dog twice and know I’m at work, I’ll have 3 pts later. Yay energy level is pretty low and calories on rest days also bad combination but necessary. Condition is getting better , tomorrow it’s time for a check in with my coach

Thank u Jessy !! Next time170 for 6 reps ????????

Good morning everyone !
Currently I’m sitting on the bike , first cardio session in a week, but I guess it’s okay when diet starts in a week ????
I’m doing my cardio in offseason for health and appetite
Today I’ll train legs with my future husband @wotti ☺️

Helloooo everyone:)

Great pull session in my fav gym !
Today’s exercises:

-pull-ups
-isolateral high row ( single arm ) focusing on lower lats
-chest supported tbar
-cable rows
-latpulldown
-ez bar curls
-hammer curls

Thank u BOSS ☺️ really excited for our next adventure ????

Legs today

-standing legcurls
-reverse banded hacksquat (170×10,200×10,240×8, 260×6)
-RDLS (100×10, 140×8,160×8)
-hip thrusts (70×12, 100×10, 130×8, 140×8)
-single leg seated legcurls

Good session 🙂

Did pull today because my legs felt tired and weak.. don’t worry guys this is no excuse but sometimes listening to your body is better. I want to bring the best package possible to my pro debut and I have a couple of weeks left , so putting everything into my workouts is priority 🙂

Tomorrow Legs and I will beat all my numbers, hopefully ????????