#pumpingfairy

MAhhh what a beautiful Friday we have today, don't we? At least here in Luxembourg. 

I hope you experienced a marvelous week with some great moments and workouts. 

My week was actually perfect, until yesterday. I worked out even harder this week, which I felt the days after (muscle soreness to the max) but yesterday evening, during my leg session, I started to get headaches. Fortunately I could finish the leg session before the headaches got worse, so I just had to skip the cardio session. But I will surely catch it up this weekend. 

I don't want to miss any minute I can burn fat and lose water as I only got 3 weeks left until the season starts. 

Talking about competitions, I still can't believe that I made it into the Top10 for the Miss FIBO Power Beauty contest, which is in only 5 weeks , and 1 day to be precise. Again, I want to take the opportunity to thank all of you for your amazing support and to every single one of you who voted for me, even if you only voted once.

Even though it is not the most important competition of this season, I will still train as hard as I can. I don't want to disappoint you guys, but not only concerning the FIBO competition but also the J-M.B Open, which is very important for me as it's the International Championship of Luxembourg AND the qualification for the World Championships in Warsaw. 

Being qualified for the World Championships in Polen would make the end of my season just magically perfect. So let's TRAIN and not 'hope for the best'.

Speaking of a magical happy end, don't panic, I didn't forget to present you my 9 favorite pumping-fairies of the week. 

1. m.egan__ ; girl, you can be very very very proud of yourself for this great progress!!!
2. laura_schneider did a great chest&biceps workouts.
3. lauragetsfit.14 mealprepping, good idea!
4. jimmy_nutella finsihed week #8 of his 12 week muscle building program. Keep up the hard work!
5. lowcarb_bymanu looking hot!
6. charlieeb8 and her biggest love.
7. catiminii having yoghurt with apple, kiwi, some soja flakes, seeds a good coffe and a green tea for breakfast. nomnomnom
8. xeniia_93 making me all jealous with her cheat. You can't believe how jealous I am sweetheart.
9. caro_rouge home alone in the gym.

Pumpingsession on Sunday

Usually I spend my Sundays at home cleaning the house, doing the laundry (mostly gym clothes) and recovering from my workouts. 

But now that my coach changed my training plan, I have to workout six times a week to get more shredded than last season. Yes I know this might sound very hard for some of you but it will be totally worth it. #nopainnogain, right?

My life has changed so much during the last year. I could never have imagined that I would spend my Friday and Saturday nights at home on the couch recovering, to make sure I'm not too tired the days after... But now we are here... I even spend my sunday afternoon in the gym to hit the 6th workout of the week.

Back in the days I was lying on the couch recovering from the party the day before. 

But to be honest, I don't miss anything about it. When I look at all those people working off their butts in the gym during the week, paying attention to their alimentation and on weekends they drink alcohol, eat crap and turn their body's rhythm upside down and mostly destroying the progress they made during the week, well then I really prefer to get up early in the morning, have my healthy breakfast,feel good and fit...but most of all feel HEALTHY. 

If you want to suceed , you have to leave your old and bad habits behind you and move on... Even if this means to give up that one or another bit of your social life... but hey friends will come and go, ' but 200 pounds will always be 200 pounds'.

That being said, I hope you enjoy my video. Leave a message on my channel and enjoy the last hours of your sunday evening.

J-M.B Extreme Legsession

Powerfood's J-M.B

I think I have never experienced such a painful muscle soreness than I have since yesterday... The reason: my boyfriend and I had an extreme legsession at our coach's home-gym. 

J-M asked us to hit a leg-training together with him to check if our intensity and form were okay.

Before, I was convinced that the intensity of my workouts was fairly good, but my coach really pushed me to my limits. It's a pity that we can't train together that often, since I realized that I train even heavier when someone is there to help me get through that last rep. And I guess I would improve my muscle volume and definition even more if I had such a bad-ass gym buddy for each and every work out.

Unfortunately my boyfriend and I can't train together anymore, due to our different work-schedules,so I rather prefer to train on my own than with someone that can't motivate or push me the way I need it (military-drill like).

We started the routine with a superset of leg-curls and leg-press and I was already dying because my coach has these very old-school machines that don't help you at all during the exercise. So I had to decrease the weights to actually perform the movement properly. He also has a leg-press that I have never seen before. Usually you sit straight up in the chair and only push with your legs... In his leg-press you are lying on your back and pushing the weights up at a 90 degree angle, which works your glutes even more considering that you can't help with your hips or back. He told me that it's better to press the weights explosively and come back in a controlled slow-motion, the same goes for the lying leg-curl and the leg-extension.

Afterwards, I did some squats together with backwards lunges. And here again I learned something new:  If you perform the squats at the Smith machine, you adjust the barbell on your shoulders, remove it from the holders, move as much forward as possible so you can perform a real proper and deep squat that goes right into your glutes. Usually I squat with 20 kg , barbell included. Here, I only squatted with 15kg and my legs were shaking heavily, which made the backwards lunges even harder.

We finished the leg-workout with some step-up lunges and leg-extensions. My quads were burning like hell... I felt like I have never lifted before because even with less weights I hardly managed to carry out the exercise.

On the calf press I even managed to press a little more weight than usually, which I am clearly feeling today while walking stairs.To finish did some abs exercises like planks and crunches,which is not a nice thing to do when your legs and butt are shaking like crazy. And last but not least my intensive interval-routine on the bicycle to finish my legs.

All in all, I was very happy that my coach was satisfied with my routines and that I never gave up nor complained even if I was running empty at the end of every single set. Surprisingly, I was still feeling energized and even more motivated to dig deeper and train harder during the next workouts, whether it's shoulders-,back-,biceps- or triceps-day.

My coach motivated me and bolstered me up that I can train even harder and that I should get rid of the fear that I could hurt myself. He suggested me; when I feel like quitting for the last 5 reps, I should pause for a second or two and do another two reps, pause 2 seconds and do the last reps. This way, I would be able to surpass my fear and improve my muscle quality.

I definitely take his advises and tips to heart and put them into practice during my next workouts, even if it means to have constant muscle soreness... That's the only way I can surpass myself and rock the stage by the end of March. #NopainNogain 

For more pictures, visit my Facebook page.

Lying (or should I say Dying) Legcurls

Legpress

Ken pausing from the calfpress

Alternate Legcurls

Squats, ass to the grass

You sneaky one

Shaking legs during the planks