This is chapter one of how to be an Instagram model 
Seriously though, you underrate your physique and strength
3 Likes
Did you do gymnastics while in school?
My wife has a set of cannons from gymnastics and cheerleading.
O, no, no, quite opossite. I was weak and powerless child, I hated every kind of physical activity - especially gymnastics and athletics. (I love to watch but never practise) I was slowest and most cowardly kid in school, I freaked out from flying balls or punches in this physical classes.
I skip the physical education every time I could and finally I took from my GP a fake medical document to be suspended (I’m not sure for the right word) from these classes. And till now I don’t do this- I don’t run, don’t jump and in any case - don’t play group game
So I preffer strenght training and I’m open to conditionional training, but nothings else. :).
p. p. I don’t train arms purpously - I do only one triceps exercise 2-3 times a week and one biceps curl - only once a week, just 3 sets. But meantime I train back, chest, and shoulders every day, so it counts.
1 Like
Ok, sounds sensible.
I really, really hate every kind of soprt balls, especially the flying once- in basketball, handball , etc. I have very sensitive nerve sistem :). In primary school we had to play dogeball ( it was very popular child game here ) - OMG, I just sit in the opposite corner and want to cry …
1 Like
16.11.2019
triple sets
1. overhead press (27,5 kg warm up) 3x6x37,5kg (my left shoulder hurt a little, so I didn’t push)
2. back squat (37,5kg, 57,5kgwarm up ) 8x62,5kg 5x67,5kg 5x67,5kg
3. floor leg raises 4x12
4. pull upr neutral grip 3x8
5. pec deck machine 3x10x55kg
6. dumbbell lateral raises 3x15x(2x7kg)
7. leg press machine 45 degree 3x10x130kg
8. lying leg curl 3x15x30kg
9. seated calf raises 3x15x35kg
10. cable low row 3x8x60kg
11. front to overhead raises 3x10x10kg plate
12. leg raises on roman chair 3x12
Well, well, the belt does very good job. Gives me core stability, makes me to brace better. even so it;s not perfectly fit and most of the time squeeze my ribs than my weist. I should do another set of 67,5kg squat but I was little scared that could be heavy :). so next time. I go to 2 different gyms so there’s a differences in weights on the leg machines.
1 Like
Last week I took 2 videos of my dumbbell row-with light changes in the technique I didn’t like them both - I see unnecessary torso rotation and locking the scapula, and so on. I have very very different picure in my hand and in the mirror for smooth and strong row , but camera shows me something different.
What can I do to improve? It’s not the weight- this dummbbell is light enough to do whatever I want.
Need to slow down- I’m too hurry on every rep.
Finally propper gym music 
3 Likes
30kg LIGHT WEIGHT???
I’m 68 kg BW, dear :). I should take 40.
1 Like
You’re 68kg??!!!
1 Like
That’s right. :). I’m a big girl.
3 Likes
Your arms and shoulders look great.
I think your rows with the right arm look pretty good. Good motion. Notice how straight, extended and solidly braced your left arm is, and how stable your back looks.
When you switch sides and rows with the left arm, you look less stable, with more torso twisting. If you check out your right arm your elbow looks bent, your hand and wrist don’t look really firmly positioned. You don’t look as comfortable on that side.
You might be able to row a little smoother with your left arm if you really, really think about extending and locking out that right arm. Like you’re almost pushing yourself away from the bench.
2 Likes
Yes, I definitely will do that.
May be my left side is weaker, which is normal, I’m right handed, but may be I have other imbalance in my back. I have problems with my left back side from the beginning, also with my left trapecius - it;s much bigger because it do most of the pull instead of the lat. Years by years I deadlifted with mixed grip and may be it’s my own fault.
I start every exercise with my left arm mostly , but it;s not enough. I wil aproach with more consciousness to the left arm and I’ll take a new video.
1 Like
Indeed on the video with the right arm look around your scapula and how there is more movement: you stretch your back more but also initiate more with it.
BTW most guys can’t even use the 30s with that form so good job… And I only use the 40s…
1 Like
17.11.2019
triple sets
1. incline dumbbell bench press (15kg warm up) 3x8x(2x25kg) felt really heavy
2. cable lat pull down reverse grip 8x60kg 8x65kg 6x70kg
3. sit ups decline bench 3x15
4. RDL 3x10x67,5kg
5. leg extensions 3x8x35kg
6. leg and hip raises flat bench 3x12
7. cable lat pull down with rope (on crossover machine) 3x12x80kg
8. cable triceps push down withe rope (on crossover machine) 3x12x30kg
9. cable upright row straight handle (on crossover machine) 3x8x45kg
10. split squats on smith machine 3x8 + 30kg added
11. hyperextensions for glutes 3x15x15kg plate in hands
12. abductor machine 3x15-20
13. biceps curl 3x15x17,5kg (the bar only)
14. lying dumbbell scull crusher 3x10x(2x10kg)
15. front dumbbell press 3x12x10kg
My sholders wеrе dead from yesterday and my legs were pretty sore, so I didn’t push harder. May be sound too much, but еverything was fast, light and easy, just didn’t get sweat.
So much sorrow
1 Like
I need to up my back game
May be it’s not so perfect, I’m really glad of this lifting last week.
I use straps, the handles of the trap bar are located too wide for me and my grip isn’t that strong .
1 Like
18.11.2019
Rest day
My glutes hurted so much…
19.11.2019
triple sets
1. lat pull down neutral grip (30kg warm up) 3x12x50kg
2. dumbbell overhead press (10kg warm up) 3x7x(2x17,5kg)
3. hyperextensions for glutes 3x20x15kg plate in hands
4. seated leg press machine narrow stance (70kg warm up) 3x8x120kg
5. calf raises on seated leg press machine 3x12x120kg drop sets 3x10x90kg
6. leg extensions 3x10
7. cable lat pull down bilateral 3x12
8. cable chest press 3x15
9. lateral dumbbell raises 3x12x(2x7,5kg)
10. hip trusts (70kg warm up) 3x8x100kg
11. leg curl 3x12x40kg
12. weighted sit ups 3x10x15kg plate overhead
Standart workout, no phone so really fast.
My motivation is dropped down, I have too much stress in work. I wish to come back home and sleep more than usual.
As I said I work for a local government administration- department of national food safety agency. My boss is an absolute morron, а political appointment, the opposite of a leader. Every single day he gathers his subordinates and yells at them, and accuses them and insults them how incompetent they are… I’m not of his victims, but I attend these meaningless meatings very often and I have to play the role of mediator between them. As a legal advisor I have to pleased the both sides of this conflict
… And the tension in my place is almost unbearable sometimes.
1 Like
Extremely helpfull images that show us how different are body parts and why everyone has different range of motion, exercise techique and results in sports. We are extremely different inside- form, lenght and structure of bones, muscles, tendors and ligaments.
2 Likes
20.11.2019
triple sets
1. back squats (27,5kg, 57,5kg warm up) 3x6x67,5kg
2. overhead press 3x12x27,5kg
3. leg raises on roman chair 3x15
4. jack knife with medicine ball 3x12-15 x5kg
5. pec deck machine 3x8x60kg
6. one arm row on seated row machine 3x10x45kg each arm
7. triceps push down (on crossover machine) 3x10x50kg
8. romanian deadlift (not to the ground) 3x10x67,5kg
9. cable squats (on crossover machine) 3x15x80kg
10. seated calf raises 3x15x35kg
11. dumbbell biceps curl 3x10x(2x12,5kg)
12. cable triceps extensions from low pulley (on crossover machine) 3x10x30kg
13. crunches knee to elbow 3x30
One great workout.
I didn’t sleep well and I was sleepy and tired all day, but when I grabbed the barbell and everything become different. I couldn’t take a video of the squats, because my stupid phone reboot whenever it wants. I will next time to be sure with the depth. The belt is awesome!
True story
3 Likes