Power lifter? Bodybuilder? come on in!

[Monchy36]

Originally Posted by Mydivorcegift

Max effort squat for us tonight.....

Originally Posted by Dznts

make me proud.

[Mydivorcegift]

Originally Posted by Dznts

make me proud.

Originally Posted by Monchy36

Vid coming tomorrow....

[stt816]

i'm currently cutting, today is my refeed day.
Refeeding is a technique used by cutters (under at least 15% bf) where you replenish leptin levels. You implement this after you go on a low calorie diet and you feel sluggish in the gym or just mentally burnt out...usually every 6-12 days, lower the body fat the more often you'll need it.

Rules of Refeed
Keep protein at 1g per pound
Have refeed on leg day or muscle you are lagging in (or day before)
Minimal Fruit as carb source (does not affect leptin levels)
Only trace fat from your carbs and proteins
Bring calories to maintenance or a little above
Eat lots of simple carbs, you don't want fiber as that would be counter productive to what you are trying to do
Have fun

great 951 calorie breakfast this morning
probably going out and getting pasta tonight

[Mydivorcegift]

As promised...this was our high box squat day with only bar weight. We do this once every 10 weeks or so. Its a good exercise to handle an overload of weight and also teaches you to explode about 6 inches above "out of the hole" because your initial push has to overcome gravity and there is no "rebound" effect. Notice also how when she has sat on the box, Monique actually relaxes her body, lifts her feet off the ground and "jumps" with the weight. This is important because it keeps her form correct (ie shins perpendicular to the ground and knee not going over the toe) and ensures she uses the correct muscles to squat.

5lb pr for her....

[Dznts]

Originally Posted by Mydivorcegift

As promised...this was our high box squat day with only bar weight. We do this once every 10 weeks or so. Its a good exercise to handle an overload of weight and also teaches you to explode about 6 inches above "out of the hole" because your initial push has to overcome gravity and there is no "rebound" effect. Notice also how when she has sat on the box, Monique actually relaxes her body, lifts her feet off the ground and "jumps" with the weight. This is important because it keeps her form correct (ie shins perpendicular to the ground and knee not going over the toe) and ensures she uses the correct muscles to squat.

5lb pr for her....

hell yah! she is a monster!

[Monchy36]

Originally Posted by Mydivorcegift

As promised...this was our high box squat day with only bar weight. We do this once every 10 weeks or so. Its a good exercise to handle an overload of weight and also teaches you to explode about 6 inches above "out of the hole" because your initial push has to overcome gravity and there is no "rebound" effect. Notice also how when she has sat on the box, Monique actually relaxes her body, lifts her feet off the ground and "jumps" with the weight. This is important because it keeps her form correct (ie shins perpendicular to the ground and knee not going over the toe) and ensures she uses the correct muscles to squat.

5lb pr for her....

That woman is no joke! That's so awesome!

[Monchy36]

Without diet just controlling eating habits... what you guys think?

[CFD]

Originally Posted by Monchy36

Without diet just controlling eating habits... what you guys think?

That's a significant change for 3-months.

[Dznts]

Originally Posted by Monchy36

Without diet just controlling eating habits... what you guys think?

That is a huge change! Congrats, your hard work is paying off!

[Monchy36]

Originally Posted by CFD

That's a significant change for 3-months.

"significant" is that a good or bad thing?

Originally Posted by Dznts

That is a huge change! Congrats, your hard work is paying off!

Thanks D! That photo motivate me to really get into now!!!

[CFD]

Originally Posted by Monchy36

"significant" is that a good or bad thing?


Thanks D! That photo motivate me to really get into now!!!

Very good thing. lol

[Dznts]

Originally Posted by Monchy36

"significant" is that a good or bad thing?


Thanks D! That photo motivate me to really get into now!!!

That's motivation for sure. Seeing progress will make you want to work harder. Keep it up my friend!!!

[Mydivorcegift]

Originally Posted by Dznts

hell yah! she is a monster!

Originally Posted by Monchy36

That woman is no joke! That's so awesome!

Thanks guys. I feel fortunate to have her as a training partner.

[Mydivorcegift]

Originally Posted by Monchy36

Without diet just controlling eating habits... what you guys think?

Great job!