Gulu la Weightlifting

Ndikuthokoza kwambiri kuti sindinachite bwino kwambiri mu nthawi yanga yatsopano m’mawa pamaso pa aliyense😂 Ndinafa pa 190kg🏆 PR kuyesera mwachindunji pambuyo pake.

187.4kg🏆 yakhala ikuyembekezedwa kwa nthawi yayitali kuyambira pa 8 Julayi, chifukwa cha mavuto ambiri. 3.5w kuchokera ku opaleshoni inali kuyesera kosafunikira, kenako pa 22 Julayi kutupa kwa thupi la m’khungu, 2 ndi 18 Aug zinali zosafunikira komanso. Ndikuthokoza lero 😍

Kuwonjezera minofu

Lamlungu inali tsiku losangalatsa kwambiri, ndinapanga ma 19k a mapazi ndi maulendo ambiri, ndinaphika kawiri, ndinagwira ntchito pa misonkho, ndinapita kuwona masewera, ndinapita ku chikhalidwe cha ku Latin, ndinapita ku ntchito ya vespers, koma ndinakhala ndi chikhumbo cha lift sesh choncho…werengani zambiri

Kugwira ntchito lero

Muli bwanji? (kusinthidwa)

Kuchita bwino kwambiri usiku watha, ndili ndi chinthu chochepa mu maphewa anga koma ndinachita bwino pa tsiku la pamwamba

Ndinapeza flat bench ikuchititsa kuti ikhale yovuta koma incline sanachite choncho, choncho ndinachita barbell press ndi dumbbell flys pa incline kuti ndichite ntchito ya chifuwa. Ndinapita patsogolo pang'ono pa pull ups ndi push presses koma sindinachite kuti ikhale yovuta kwambiri. Ndimakhala…werengani zambiri

Kuchita masewera usiku watha, ndakhala ndi maubwino ambiri pa kukweza kwakukulu choncho ndinachita ntchito ya maubwino a maulendo a thupi omwe sanakhalepo ndi mphamvu

Inchworms ndi ma barbell a kuwala kuti akhale otentha Kukweza kwa m'tsogolo & hack squats superset Tricep extensions & barbell shrugs superset Dumbell frog pumps & banded clamshells superset Kusinthasintha 9300 lbs kuchuluka kwa masewera (mabala & ma bell) 1 hr 4 PRs pa Front raise & tricep…werengani zambiri

Sindikuganiza kuti ndingathe kuyang'anira kulemera kwenikweni kuti nditchule malo a manja ngati high curl. Manja anga akumanja analephera kawiri pa 40kg, mwina ndi chifukwa chake ndinavutika ndi kulemera komweko ndi kuchuluka monga nthawi yapitayi.

Koma manja anga akumanja mwachisoni anali bwino mu seti ya 2, ndinakhala ndi chikhulupiriro chokwanira kuti ndichite 35kg ndipo ndinapeza ma singles awiri kuchokera pa izo 😄

Tsiku la chifuwa/mbuyo

Zatsopano!!

1 hr 25 min DB-centric lift sesh lower body primaries w bi & tri supers. Hit 6 new PRs. 14,482# total volume lifted plus bw warm ups, core work and tricep bench dips. Progressive overload training FTW Sizabwino kwa #travelworkout kutali ndi gym yanga yayikulu. (kusinthidwa)

Mabala akubwera

Mabala akubwera bwino, akupitiriza pa lean cut

Tb kuti 150lb m'kono uliwonse

Ine chete

Usachite chibwana, musachite chibwana, khalani osaleka 🙂‍↕️💪

10lb increments (4.44kg) si chinthu chachilendo, ndiyenera kukhala wofatsa pa kuwonjezera. Kuwonjezera kulemera sikudzachitika nthawi zambiri. Ndakhala ndi chikhumbo chachikulu cha 10min ndikuyesera hammer's abdominal crunch.

Ndi kovuta kwambiri kukulitsa nthawi yomwe imakhala pansi pa kuthekera kwa 40s.

Kenako ndinangotumidwa foni ndi woyang'anira gym akuchotsa mlanduwu wanga chifukwa cha kutchula mwachindunji ine kupitiliza 15mins ndikugwiritsa ntchito zida. Mphunzitsi akuchitira chisokonezo, kupusitsa, ndi makhalidwe osayenera kwa pafupifupi chaka chimodzi, ndipo njira zonse ndi njira…werengani zambiri

M'maonekedwe mwachangu koma mwachangu

Sindikulimbikira ku 215 lbs, koma kuchokera ku 310 kupita ku 270, kukula sikukuwoneka koipa kwambiri.

Sindikukhulupirira kuti barbell inachotsedwa pa mapanga anga pamene ndinimuka ndi 127.5kg🏆PR kuyesera koyamba😱 kuyesera kwachiwiri, mundiwuze ngati ndinapita pansi... 👀 Ndipo mwachangu ndinayesa 130kg chifukwa chakhala nthawi yayitali kuchokera pamene ndinakhala ndi mavuto, koma mwachisoni ndinapanga zolakwika katatu...

Sikuli bwino kwambiri chifukwa migraine yanga inali ngati ikubwerera pamene ndinakhala mu squat.

Ndisanthu malo pa ma cable pins kuti ndiyike ma plate a 1.25kg ndi 2.5kg kuti ndikhale bwino ndi kuwonjezera kwa 4.44kg pa kulemera kwa ma cable! Ndinkathe kupeza +6.5kg pa dzanja langa lomwe linali ndi vuto kuphatikiza +2.5kg🏆 PR yatsopano.

Ndinali pafupi kuti ndichitenso vuto pa dzanja langa pamapeto pa seti yomaliza mu kanema chifukwa ma handles awa akuyenda bwino kwambiri ndipo ndi ovuta kuyang'anizana... 😱

Ndidachita 40kg 🏆 PR koma ndinangokhala ndi double, komanso ndimalankhula kuti izi sizinali double yabwino, choncho? Pambuyo pokwera ku 35kg, mutha kuona momwe zili zosavuta. Koma ndinatha mphamvu mu seti ziwiri zotsatira🥲.

Lero

Ndidachita masewera

Ndinali ndi mutu wosokonezeka kwambiri usiku mpaka m'mawa. Ndinkafuna kufonera kuti ndine wosowa ntchito mpaka migraine itayamba kutuluka. Ndinkaganiza kuti ndingathe kupita ku gym; koma sindingathe kudzaphunzira ma squats monga momwe ndinaganiza.

Ndikukumana ndi chisokonezo chachikulu kuchokera kwa mfundoyi yomwe yandikondera kwa nthawi yopitilira chaka chimodzi.

Otsogolera ndi ogwira ntchito ena akudziwa kuti sakuyenera kulankhula nane kapena anzanga omwe akuphunzira nane. 22/07/2026, ananditsutsa ndi kukhudza nthawi zonse pamene ndinkaphunzira ma calf zomwe zinachititsa kuti ndikhale ndi vuto la thupi. Munthu aliyense anandiwuza kuti ndiyenera kupitiliza…werengani zambiri

Kugwira ntchito kwa mapazi

Kufunafuna malangizo.

Ndakhala ndikugwira ntchito kuyambira chaka chino ndipo ndataya osachepera 30lbs. Ndili ndi chiyeso ndipo chinali nthawi yomaliza ndinapita ku chithandizo cha thupi miyezi ingapo yapitayo. Kodi pali wina amene ali ndi chitsanzo cha mankhwala opangira thupi ndi kutaya mafuta? Ndikugwiritsa ntchito… (kusinthidwa)werengani zambiri

Chokwadi

Zosangalatsa momwe ndinali 267lbs, ndikupitiliza pa ulendo wanga wa thupi 💪

Nyumba yanga yatsopano ndi yabwino kwambiri, ndinachita abwenzi atsopano, nkhawa yanga idachotsedwa nthawi yonseyo. Kulemera kumakula kwambiri kuposa 2.5kg choncho ndinangokhala pa 25kg ndinakulitsa kuchuluka chifukwa triceps yanga ikhala ndi ululu pang'ono.

Pamapeto pake nditha kukhudza 75kg mwachangu komanso mwachangu! Ndiyenera kukhala ndidachita nthawi yatha koma ndakhala ndikuchita tsopano. Ngakhale ndikukhumba kwambiri kudzaphunzira mwachangu 80kg 🤭

Kugwira ntchito kwa mbuyo

Ndiyenera kuyamba kukhala woleza mtima kutenga slack kuchokera ku bar kuti brachioradialis yanga ikhale yotetezeka.

Ndikuyenera kuthokoza kuti ndingathe kuphunzira chiyambi koma ndili ndi chisoni chachikulu...

Naphunzira phunziro langa, ndikukweza kulemera pang'onopang'ono kuchokera ku msonkhano kupita ku msonkhano, ndikuyesera mwachidwi kuti n'kuchita bwanji. Palibe pressure kuti ndichite PR🏆 chonlyo ndikuziwitsa ndi kuphunzira kulimbikira.

Kuyamba sabata bwino ndi tsiku la mapazi

Maola 2 pa mapazi kuti tiyambe Lolemba bwino.

Ndinaganiza kuti chiyani chingachitike ngati ndiyesera 25kg? Ngati ndingathe kulimbikira popanda kutsegula, tendonitis yanga idzakhala yabwino! Ndinachita chisoni ndi seti yoyamba yomwe inandipatsa katatu koma ndinayenera kumvetsera pain kuti ndichitepo kanthu kuti ndichitepo kanthu. Seti zotsatira zinakhala zosavuta, kuthetsa pain.

Koma ndi chikhala changa chankhondo choyera chiri ndi pain, chankhondo chankhondo chachiwiri sichili ndi pain! 😍

Pakhomo panga lango langa latsopano linalira pa seti yomaliza choncho ndinaganiza zopangira mtundu wa barbell ndi kulemera kochepa kuti ndikhale wodziwika ndi kukhazikika. Kutayika kwa flexor carpi radialis kwinali kolakwika kwambiri komanso kokopa chikhumbo pamene ndinkapita ku 80kg. Ndinaganiza zopitiliza kukhala otetezeka.

KUSAMALIRA KWA THUPA NDI MAMODZI

Ndikangokhala ndi chisoni chachikulu, ndingathe kuwonjezera mphamvu ya maphanga anga, osati kugwira ntchito mpaka -200kg pansi pa PR🏆 ndi -100kg pansi pa kulemera kwa voliyumu😱

M'malo mwake koma mwachangu

Week seven after a two year hiatus, worked through soreness, quit vaping and binge drinking, and I’m feeling strong again. Hoping to stay consistent this time.

Ndinali wochititsa chidwi kwambiri momwe chikhala changa chinali lero. Ngakhale ndinanga kukhala ndi mtima wopanga 140kg pa ma grips akulu, ndinapanga bwino ndi 21s😁. Koma ndinachita kupikisana ndi 200kg pa hook grip, choncho ndili ndi chimwemwe kwambiri 😍

Pitirizani...