Nharaunda yeWeightlifting

Chokwadi

Ini chete

Usamire, handizomira, ramba uri pachena 🙂‍↕️💪

Kuwedzera mhasuru

Svondo raive zuva rakabatikana kwazvo, ndakapaka matanho anenge 19k nemafambiro akawanda, ndakabika kaviri, ndakashanda pamitero, ndakaenda kuona mutambo, ndakaenda kumusangano weLatin, ndakaenda kumabasa evespers, ndakanga ndichida kusimudzira muviri asi ndakabva kumusangano weLatin mushure…verenga zvimwe

Kudzidzira nhasi

Unofungei?( yavandudzwa)

Kusimudza kwakakura kwemanheru apfuura, ndine chishandiso mufudzi asi ndakashanda nazvo pazuva repamusoro

Ndakaona flat bench ichikanganisa asi incline haina, saka ndakaita barbell press uye dumbbell flys pa incline kuti ndiite chest work. Ndakatanga kuburikidza nazvo zvishoma pakukweva uye push presses asi handina kuwedzera kuipa. Ndinogara ndichisanganisira makumbo zvakare - volume PR pa Bulgarian…verenga zvimwe

Kusimudza musana usiku hwapfuura, ndakanga ndichirwadziwa zvakanyanya kuti ndigone kuita kusimudza kukuru, saka ndakatendeuka kuita mabasa ekubatsira kumisoro asina kuneta

Inchworms uye lightweight barbell cleans kuti ndipinze Front raises & hack squats superset Tricep extensions & barbell shrugs superset Dumbell frog pumps & banded clamshells superset Kusimudza 9300 lbs session total volume (bars & bells) 1 hr 4 PRs pa Front raise & tricep extension Ndakarara…verenga zvimwe

Handifungi kuti ndichakwanisa kuenzanisa huremu zvakare kuti ndidane chinzvimbo chemaoko sehigh curl. Ruoko rwangu rwekurudyi rwakatadza kaviri pa40kg, pamwe ndizvo zvakaita kuti ndinetse neuremu hwakafanana uye huwandu sekuedza kwapfuura.

Asi ruoko rwangu rwekuruboshwe rwakaita sezvakanaka mu2nd set, ndakanga ndakasimba zvakakwana kuti ndipinze 35kg uye ndakawana maviri singles kubva pairi 😄

Ndakatambudzwa zvakare zvakananga nemudzidzisi mumwe chete akanditambudza kweanopfuura 1.5y.

Vakuru nevamwe vashandi vanoziva kuti haana mvumo yokusangana neni kana neshamwari dzangu dziri kudzidzira neni. 22/07/2026, akandimanikidza uye akandikurumidza panguva yandiri kudzidzira makumbo, zvichikonzera kup裂ika kwemhasuru dzangu. Munhu wese akandiudza kuti ndirambe ndichimupfuura nekuti…verenga zvimwe

Zuva rechiuno/musana

Mitsva mitsva!!

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 Not bad for a #travelworkout away from my primary home gym.( yavandudzwa)

Mabvi ari kuuya

Mabvi ari kuuya zvakanaka, achiri pa lean cut

Tb kusvika ku150lb ruoko rwese

Zvakanyanya kuoma kuwedzera nguva pasi pekumanikidzwa kusvika kupfuura 40s.

Ipapo ndakadanwa nemutungamiri wegym achiparadza nhengo yangu nekuda kwekutarisa chaizvo ini ndichipfuura maminitsi 15 ndichishandisa michina. Mukudzidzisa kutyora, kutyisidzira, uye maitiro asina mwero kwemakore anenge maviri, uye maitiro uye kutongwa kwekugamuchira complaints hazvina kutariswa…verenga zvimwe

Zvishoma nezvishoma asi zvichokwadi

Handisati ndasvika pachinangwa changu che215 lbs, asi kubva pa310 kusvika pa270 kufambira mberi hakusi kutaridzika kwakashata.

Handikwanisi kutenda kuti barbell yakabva pamafudzi angu pandakamira ne127.5kg🏆PR kuyedza kwekutanga😱 kuyedza kwechipiri, ndiudze kana ndakadzika kusvika pasi... 👀 Ndakatanga kuyedza 130kg nekuti chaitora nguva refu neminjinjiko yese, asi nemhaka yekutadza katatu...

Hazvina kuipa nekuti migraine yangu yakaonekwa sekuti yaive kudzoka panguva ye squat.

Ndakaedza 40kg 🏆 PR uye ndakawana chete double, zvakare handifungi kuti iyi yaive double yakanaka, handiti? Mushure mekudzokera ku35kg, unogona kuona kuti zviri nyore sei. Asi ndakapera nesimba pamisangano miviri yapfuura🥲.

Ndakanga ndine musoro unorwadza zvikuru usiku kusvika mangwanani. Ndakanga ndichifunga kufonera kuti ndiri kurwara kusvika migraine yakatanga kudzikira. Ndakafunga kuti pamwe ndingakwanisa kuenda kugym; asi ndaisakwanisa kudzidzira squats sezvandakanga ndaronga.

Kudzidzira makumbo

Mitsva mitsva!

Mitsva yangu mitsva yasvika.

Ndakashamiswa zvikuru nemaitiro andakabata nhasi. Kunyange zvazvo ndisina kusimba zvakakwana kuti ndipinze 140kg pamagumo akakora, ndakakwanisa kuwedzera ne21s😁. Asi ndakatanga 200kg pamagumo akabatana, saka ndiri kufara zvikuru 😍

Zvinotyisa kuti ndakambove 267lbs, ndichiri parwendo rwangu rwehutano 💪

Pakupedzisira ndakakwanisa kukotama 75kg zvakanaka uye zvakare! Ndakanga ndichifanira kuyedza nguva yapfuura asi pakupedzisira ndakazviita ikozvino. Kunyangwe ndiri kutarisira zvakanyanya kudzidzira 80kg zvakanaka 🤭

Kudzidzira kumashure

Ndinofanira kutenda kuti ndinogona kusquati nechipfupa chakakuvadzwa panzvimbo pekushungurudzika nekutadza kuedza PR ye127.5kg.

Ndakapisa simba rimwechete neuremu, ndokuyedza zvakare chiitiko ichocho chakakanda chigunwe changu 😱 panguva ino ndakangwara zvakakwana kushandisa uremu hushoma kuti ndidzidzire chikamu chekuenzanisa neuromuscular.

Hazvina kushamisa kuti ndakatsemuka chigunwe changu muna Chikumi, flexor carpi radialis yangu yakakuvadzwa kubva muna Kubvumbi ichiri kushaiwa simba uye inorwadza.

Ndofanira kutanga ndichichenjera kutora slack kubva kubar kuitira kuti brachioradialis yangu irambe yakachengeteka.

Ndinofanira kutenda kuti ndinogona kudzidzira core asi ndiri kutambura nekupenya...

Ndakadzidza chidzidzo changu, ndichikura uremu zvishoma nezvishoma pamisangano, ndichiyedza nemazvo kuti wrist yangu inogona kutakura zvakadini. Hapana kudzvanywa kwePR🏆 kungo tarisa pakudzorera uye kudzidzira kuenzanisa.

Nhasi

Ndakaita maekisesaizi

Kutanga svondo nesimba nezuva remakumbo

Maawa 2 pamakumbo kutanga Muvhuro zvakanaka.

Ndakafunga kuti sei ndisingayedze 25kg? Kana ndichikwanisa kubata kuwedzera pasina kupopota, tendonitis yangu ichavandudzika! Ndakanga ndakakanganiswa neyekutanga seti ichipa chete triple asi ndaifanira kuteerera pain kuti ndidzivise njodzi yekukuvara. Seti dzinotevera dzakava nyore, dzichideredza marwadzo.

Asi chiri chete chigunwe changu chekurudyi chine marwadzo, chekuruboshwe hachichina marwadzo! 😍

Pahuma yangu yekuruboshwe yakazotsemuka pakupedzisira, saka ndakasarudza kudzidzira shanduro yebarbell ine huremu hushoma kuti ndijairane nekugadzikana. Kukuvadzwa kweflexor carpi radialis kwakatonyanya kurwadza uye kwakanditadzira kutyisa pandakaenda ku80kg. Ndakasarudza kutamba zvakachengeteka.

KUSIMBISA MUZVIDZIDZO NEKUTARIDZA

Ndiri kushamiswa zvekuti ndakakwanisa kutakura muviri wangu wepasi, kureva kuti ndakakwanisa kushanda kusvika -200kg pasi pePR🏆 uye -100kg pasi pehuremu hwevolume😱

Zvishoma nezvishoma asi zvichokwadi

Svondo rechinomwe mushure mekupumha kwemakore maviri, ndakashanda kuburikidza nekusuruvara, ndakasiya vaping uye kunwa zvakawandisa, uye ndiri kunzwa kusimba zvakare. Ndiri kutarisira kugara ndichitevedzera panguva ino.

Ramba...

Kusimudza muGym

Kusimudza muGym