#gymlife — Public Fediverse posts

Today's #Workout

Warm up 1: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog

Plyometrics: #Plyometrics
- 10 depth jump into tuck jump (24in box)

Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

And then #Weightlifting class with clean & jerk focus
Warm up:
- Banded 7s
- 10 clean high pull + 10 strict press (15 kg)
- 8 clean high pull + 8 strict press (15 kg)

Hang muscle cleans 6x 5 #HangMuscleClean
- 15 - 18 - 20 - 23 - 25 - 25 kg

Power cleans 6x 3 #PowerClean
- 30 - 30 - 30 - 30 - 33 - 33 - 33 kg

Split stance strict press 6x 6
- 15 - 18 - 18 - 18 - 19 - 19 kg

Push press 6x 5 #PushPress
- 20 - 25 - 28 - 28 - 28 - 28 kg

Clean & jerk (split) 6x 3 #CleanJerk
- 25 - 25 - 25 - 25 - 25 - 25 kg

Deadlift 5x 5 #deadlift
- 55 - 60 - 63 - 65 - 65 kg

Had fun with the plyometrics, still very much WIP on all the Oly lifts

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

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Finally, insulin levels were higher after whey and pea protein ingestion, an effect that may be due to their relatively higher content of leucine and phenylalanine.

#nutrition #diet #protein #exercise #fitness #fit #FitFam #FitLife #FitnessAddict #Workout #TrainHard #GymLife #GymTime #muscle #strength #lift #GetStrong #hypertrophy #gainz #gains

This systematic review and meta-analysis of randomized controlled trials suggests that even though muscle strength and physical performance are likely to be increased by exercise or nutrition intervention alone, combined interventions are likely to be even more effective.

https://doi.org/10.1016/j.mad.2022.111773

#nutrition #diet #aging #exercise #fitness #fit #FitFam #FitLife #FitnessAddict #Workout #TrainHard #GymLife #GymTime #muscle #strength #lift #GetStrong #hypertrophy #gainz #gains #cardio #hiit

There are some findings in humans as well that support the notion that exercise-induced spikes in lactate can induce appetite suppression:

https://doi.org/10.1152/japplphysiol.00081.2020
https://doi.org/10.1152/japplphysiol.00218.2017
https://doi.org/10.1016/j.appet.2019.104443
https://doi.org/10.1139/apnm-2019-0086

#exercise #fitness #fit #FitFam #FitLife #FitnessAddict #Workout #TrainHard #GymLife #GymTime #muscle #strength #lift #GetStrong #hypertrophy #gainz #gains #cardio #hiit #weightloss #appetite

This one found lean mass and more steps per day to be associated with measures of bone integrity, while fat mass and adherence to a Western-type diet to have detrimental associations in individuals aged between 50 and 79 years at baseline that were followed up for 10 years.

https://doi.org/10.1007/s11657-022-01194-7

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This systematic review and meta-analysis suggests that peri-exercise protein consumption is likely to help maintain maximal strength and lower biomarkers of muscle damage following resistance exercise, but it is not likely to reduce muscle soreness, in young males.

https://doi.org/10.1038/s41430-022-01250-y

#nutrition #diet #protein #exercise #fitness #fit #FitFam #FitLife #FitnessAddict #Workout #TrainHard #GymLife #GymTime #muscle #strength #lift #GetStrong #hypertrophy #gainz #gains

Here's another one that finds low-load blood flow restriction resistance training to be as effective as high-load traditional resistance training in terms of power, strength, lean mass and perceived soreness.

https://doi.org/10.1519/JSC.0000000000004211

#exercise #Workout #TrainHard #GymLife #GymTime #muscle #strength #lift #GetStrong #hypertrophy #gainz #gains

This one supports the notion that the progression of the volume load throughout the training period influences muscular adaptations to resistance training, even more so than the accumulated volume load, at least in untrained individuals.

https://doi.org/10.1519/JSC.0000000000004225

#exercise #fitness #fit #FitFam #FitLife #FitnessAddict #Workout #TrainHard #GymLife #GymTime #muscle #strength #lift #GetStrong #hypertrophy #gainz #gains