Rok 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
Eccentric muscle contraction is a complicated term, but it’s actually quite simple: it’s when you’re exercising a muscle by lengthening it under strain instead of shortening it. So if you’re doing a biceps curl for example, the part where you’re lifting the dumbbell up (towards your shoulder) is not an eccentric muscle contraction for your biceps, because … Read more
Here’s my exercise log for 21 April 2018: 5,5 pull-ups Cycling (34 minutes, details see pic below) Lat machine 10 x 35kg superslow* 50 ab crunches with raised legs Lat machine 7 x 37,5kg superslow 50 ab crunches with raised legs Stair climber 12 minutes Lat machine 8 x 37,5kg (superslow) 50 ab crunches with … Read more
