Rok My workout today: Round 1: Delt Door Jammers: 60 seconds Pike Push-Ups: 15 (until failure) Wall Sit: 60 seconds Reverse lunges: 82 (until failure) Hover Push-Up Hold: 60 seconds Plyometric Push-Ups: 7 (until failure) Back Widow: 60 seconds Thumbs Up Push-Ups: 4 (until failure) Round 2: Delt Door Jammers: 60 seconds Pike Push-Ups: 11 (until failure) Wall … Read more
My workout today (video): Food: Ate too much today. Details on my instagram for the day, but here’s a quick overview: Major sidesteps here: the bean-based snacks the sticky rice with mango and durian with mango
A lot of guys—including myself—have struggled with knee pain in the past. Even today, I have what could probably be called “sensitive knees”, and I’m always very cautious when exercising my legs in a way that puts strain on my knees. Now, getting into bodyweight workouts, one of the commonly occurring exercises I come across … Read more
Turns out Popey was right when it comes to spinach. Spinach DOES help with muscle growth. Chemicals in spinach help to speed up the body’s conversion of protein into muscle mass, as scientists found out in 2008. They extracted specific chemicals from spinach, called phytoecdysteroids, and placed them on human muscle tissue in a lab. The … Read more
I put Quinoa in a blender and pulverized it. Then added 20g into my shake. Tasted fucking delicious. Next time I’ll try 50g. Really? Quinoa for musclebuilding? You sure? Based on what I’ve learned when looking into the matter, I do think that quinoa is a great food for anyone who wants to take in … Read more
Yesterday did a 24 minute bodyweight workout (3 x 7 minute workout). See video. Here are the exercises I did, all for 30 seconds each: Jumping jacks wall sit push-ups abdominal crunches chair step-ups squats chair triceps dips plank high knees running in place lunges push-ups with ortation side planks cross jacks tabletop lifts staggered … Read more
Tonight was one of those nights were I woke up in the middle of the night and was unable to go back to sleep. I just was awake, and it felt like somehow there was “no more sleep in me”. Even though I wanted to sleep, and I knew that I hadn’t yet gotten enough … Read more
Here we’re going to cover muscle soreness as a result of exercising, and questions like should you work out when your muscles are sore, how long muscle soreness lasts, and more. First of all, Delayed Onset Muscle Soreness (DOMS) and just the exact name for sore muscles (aka muscle fever) that are a result of exercising, and … Read more
A couple of things: In general, with the superman plank, you probably want to position your legs (and arms) a bit wider apart, to make it easier to stay balanced. The best way to figure out what’s right is to just try it for yourself and experiment. There are different versions of the Superman Plank. … Read more
Here’s a useful piece of information I learned today from Jeff Cavaliere of Athlean-X: To grow muscle, you want to put it under tension for about 45-60 seconds. That’s the sweet spot for growing muscle. That’s known as the time under tension (TUT) training. That means you want to put strain on your muscle for 45-60 seconds … Read more
