Got back to treadmill workouts for the first time since February this week. The war in Iran made me spiral a little into a deep depression, and even though I stayed active, I haven't been doing the treadmill and it's felt important to get back to it.
Still lifting three times a week minimum and looking buff, so that's a plus, but it's nice to be jumpstarting my heart a little every day again too.
Kind of a spring renewal, Persephone-style.
Now that the ear infection is mostly managed, got back to lifting today. (It's been a week.)
Man, a pump feels so good. I feel like the Hulk walking around today, and my heart definitely needed the exercise too.
Only a few more days until my personal spring break!
It was a #patseruurtje today
4x
* 8 Back Squats @ 65% 1RM - 73kg.
First time in quite a while I've attempted squats, being very careful to feel my knee. Also using Zeus knee sleeves, which do help quite a bit actually - they keep my knees nice and warm and there's some support there.
EMOM 16'
* 8/8 Single Leg Kettlebell Deadlifts
* 15 Goblet Squats
* 10/10 Pallof Presses
* 15 American Kettlebell Swings
Everything with a 16kg kettlebell. It went fairly well, all things considered.
#wod #crossfit #workout #endgame #functionalfitnessEndgame #fitodon #gym #fitness #weightlifting
I'm pleasantly shocked at my weight lifting progress. Worked out the increases in what I can now lift versus what I started with and whoa!
https://www.quantumtea.com/weight-lifting-progress/
#FediFitness #Blog #Weightlifting
In my journal I started listed out the current gym records, and from my notebook, the starting weights for those exercises. It was a bit of a shock! From September 2025 to March 2026, the increases from my starting weights are thus: * Leg Press double 268lb * Leg Press single 58lb
Dumbbell incline rows are a great way to train the upper back with more control and less lower back involvement. π
The bench gives you support, which makes it easier to focus on the muscles doing the work instead of turning the movement into a body swing.
#dumbbell #rows #weightlifting #strengthtraining #onlinecoach
Why Compound and Isolation Lifts Matter ποΈ ππͺ
Muscle growth usually comes from a smart mix of overall overload and precise muscle targeting.
Compound lifts give you the big return, while isolation lifts help refine, balance, and finish the job.
After a 3 week gap I had a session with my trainer in the gym and blasted through to a new record: 448lb on the leg press machine! Never thought I'd be able to do that much!
The barbell is still tough to lift, the hex barbell is a lot easier to hold. I bought my own barbell clips and tagged them with rainbow duct tape, the gym doesn't seem to have clips to use.
πͺβ¬οΈ Standing single-arm dumbbell shoulder press, think of it as both a shoulder exercise and a full-body stability exercise.
The goal is not just to press the weight up, but to stay controlled from the ground up.
#weightlifting #shoulders #engagement #onlinecoach #personaltraining
Flash Mob Of One
Mark
Jan βπΌπΉβοΈποΈββοΈ
Alison
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Brandon Scott Partin