Strength for Life, Built by Routine
Strength for Life, Built by Routine
Back workout without pressure in one of the non-stop gyms in Antwerp. It was full, so first I warmed up on a free weight machine. LMPF Diverging Lat Pulldown—Free WeightSet 1: 20 kg × 30Set 2: 40 kg × 20Set 3: 60 kg × 16Set 4: 80 kg × 14Set 5: 95 kg × 9Set […]
Last minute intense workout in the city center. PD Bench PressSet 1: 12 kg × 30Set 2: 18 kg × 20Set 3: 26 kg × 16Set 4: 36 kg × 12Set 5: 40 kg × 10Set 6: 40 kg × 10Set 7: 40 kg × 8 PC Cable Iron CrossSet 1: 32 kg × 10Set […]
QW Bulgarian Split SquatSet 1: 12 repsSet 2: +12 kg × 10Set 3: +12 kg × 12 CM Calf PressSet 1: 113 kg × 20Set 2: 113 kg × 20 HM Lying Leg CurlSet 1: 50 kg × 12Set 2: 68 kg × 12Set 3: 68 kg × 10Set 4: 68 kg × 10 QM […]
This was a super quick but intense workout. I really felt the pump and pushed to the max. SDP Shoulder PressSet 1: 12 kg × 20Set 2: 12 kg × 20Set 3: 22 kg × 16Set 4: 22 kg × 14Set 5: 30 kg × 12Set 6: 30 kg × 12Set 7: 30 kg × […]
This was again a short 40-minute but explosive workout. I did a personal record on the seated rows. Focus was great. LC1 Separate Hand Cable Lat PulldownSet 1: 32 kg × 24Set 2: 32 kg × 24Set 3: 52 kg × 20Set 4: 73 kg × 18Set 5: 93 kg × 10Set 6: 93 kg […]
PD Bench Press Set 1: 12 kg × 24Set 2: 22 kg × 14Set 3: 26 kg × 14Set 4: 38 kg × 14Set 5: 42 kg × 11Set 6: 42 kg × 9 PM Chest Fly Set 1: 100 kg × 10Set 2: 100 kg × 12Set 3: 100 kg × 12Set 4: 100 […]
Walking is part of everyday life. It feels so natural that we don’t even realize we are performing an exercise. You can walk at any age, in any climate and in any neighborhood (save for dark alleys).
As part of The Basics series, we will explore the foundations of nutrition. Today’s topic is the four big building blocks of food that give you the energy to stay alive, move, and function each day. Understanding these groups and finding the balance between them comes in handy when you are planning your diet and […]
As part of The Basics series, we have a look at the principles of resistance exercise training. Understanding the following concepts is crucial not only for making progress and building muscle but more importantly to prevent injuries. Safety Warnings Before we go into any detail, there are a couple of things that you should be aware […]
Besides training and nutrition, the third (and often overlooked) component of a healthy lifestyle is sleep. You train in the gym to stimulate your muscles, eat to feed them, but the real muscle building takes place in your bed while you sleep. Your body needs time to recover and repair all the damage that has […]
