捻挫してから2週間半。サポーターを付けて今週からリハビリSquat開始💪🏻⚡️毎日のケア・ストレッチで患部も身体も良い感じ💨年齢を重ねても最高なパフォーマンスをキープし続けていくためにも大事な事に気付けた。若さはいつまでも続かない。だからこそ「毎日のケア」が鍵🔑となる。 ーーーーーーー 9.29 #StrictGymnastics 100% ▶️ 80% ▶️ 60% Max effort Strict HSPU Max effort Strict Pull up ＊1:00 Rest ーーーーーーー #BackSquat on the min × 5 : 2 70% 73% 76% 79% 82% ＊Rest 1:00 on the min × 5 : 1 84% 87% 87-96% ーーーーーーー #DoubleOverhandDeadlift 5 Sets of 3 Set1 : 70% of 1RM Set2 : 75% of 1RM Set3+5 : 80% of 1RM ⚠️No Mix grip / No Hook grip ーーーーーーーー #Endurance 3K Row 700m Moderate, 300m Fast 500m Moderate, 500m Fast 300m Moderate, 700m Fast ーーーーーーーー 9.30 #GymnasticStamina Not for Time: 1:30 Light Assault Bike, 35% Max Ring MU 1:30 Light Assault Bike, 45% Max Ring MU 1:30 Light Assault Bike, 55% Max Ring MU 2:00 Light Assault Bike, 35% Max Ring MU 2:00 Light Assault Bike, 45% Max Ring MU 2:00 Light Assault Bike, 55% Max Ring MU ーーーーーーー #OverheadSquatLadder For Time: 10-8-6-4-2 Overhead Squats 30kg▶️45kg▶️50kg▶️55kg▶️60kg ーーーーーーー #Conditioning “Diddly Squat” 3 Rounds: 1mile Bike-Erg 35 Toes to Bar 10 Front Squats (55kg) ーーーーーーー 10.1 #Conditioning “Litter Box” 3 Rounds: 3 Burpee Dumbbell Box Step-Ups 6 Double Dumbbell Thrusters 9 Deadlifts 50/35 Calorie Row 3 Rounds: 3 Burpee Dumbbell Box Step-Ups 6 Double Dumbbell Thrusters 9 Deadlifts 50/35 Calorie Row 3 Rounds: 3 Burpee Dumbbell Box Step-Ups 6 Double Dumbbell Thrusters 9 Deadlifts Dumbbells – 50’s/35’s Box – 24″/20″ Barbell – 185/135 ーーーーーーー #BodyArmor 3 Giant Sets: :30s Front Rack Double K.B Static Hold :30s Double K.B Rack 90 Degree Squat Hold Max Effort L-Sit ＊Rest 2:00 b/t sets. ーーーーーーー 10.2 #HandstandWalking Alternating OTM × 10(5 Rounds): 45sec Row ( Recovery pace ) “X” Distance Handstand Walk Option 1 – 50′ Handstand Walk Option 2 – 25′ Handstand Walk ーーーーーーー #StrictGymnastics For Time: 8 Unbroken Sets of 35% of Max Strict HSPU ーーーーーーー #FrontSquat on the min × 5 : 2 70% 73% 76% 79% 82% ＊Rest 1:00 on the min × 5 : 1 84% 87% 87-96% ーーーーーーー #PegBoardConditioning 3 Rounds: 21/15 Cal Assault Bike 3 Peg board 21/15 Cal Assault Bike ＊Rest 2:00 b/t rounds

Doggy dog day done diddly do. #kopitheanjing #dogsofinstagram #lazyday #publicholiday

Day 4 Physique Update . The before video, hopefully I have a good after video to compare it too . By, looking at this video I already know which areas I want to work on specifically next improvement season . Ps- I really need to take a posing class . #Mindset - focus on beating yourself and simply doing what you need to do to the best of your abilities . I’ve been pre-empting myself about losing the size. When you cut down your going to lose a lot of glycogen and look way skinnier but I’m prepared for that as well. Just like embracing the bulk, you have to embrace the cut . For most people losing fat, getting lean is always a positive. But, when you’ve spent the good part of year in a calorie surplus and trying to put on muscle and feeling juicy it does kinda mess with your head when you start to look all skinny . But, regardless it’s getting done . And, I’ve embraced the cut . I want to go all the way see if I can hit around 7-8% body fat this cut. I won’t get bodybuilder competitor lean because my goal was never to look like that nor do I plan on competing . With that said, let’s switch out the fluffiness for some definition . Day 4 Done diddly . . . . . . . . . #summershredding #fatloss #fatlossjourney #shredding #cutting #alphalete #gymshark #gymshark66