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.

#pumpingfairy

Who has some exciting and interesting plans for the weekend? 

I will accompany my sister to my coach as she is going to have her very first official check up after the first two weeks. Comey handy because I also need to check my form and body fat percentage as we only have 5 weeks left for the 'Top de Colmar' in France, which is my opening-competition for this season.

After the check up, I will hit my pump-day in the gym and Sammie will come with me to video-tape my workout since I realized that I mostly record my leg sessions... Perhaps because it's my absolute favorite training-routine.

Besides from that, I am delighted to tell you that we can count another boy in our pumpingfairy gang this week , which is a good thing as boys can also be very motivating when it comes to reaching a goal. 

And while there have been some questions, I wanted to clear some things up: EVERYONE can join our little fitfam, expect for haters, nay-sayers etc, meaning all negative people... Because we want to motivate and support each other, right? Feel free to join us by simply using the hashtag #pumpingfairy for your fitness-&health related posts on your Instagram account (make sure it's public so I can find you).

In the hopes that you are going to have a marvelous weekend, here are my 9 favorites of the week. Feel free to join us. 

 

1. jimmy_nutella cooking on the 39th day of the 12 week muscle building program.
2. caro_rouge hitting the gym on V-day.
3. myveganlife85 has decided to definitely stay on the clean eating side. I am happy for you!
4. m.egan__ enjoying her delicious sushi-cheat meal with her brother. You're making us jealous my dear hihi
5. xeniia_93 had white yoghurt with banana, blueberries and raspberries along with a green lemon tea.
6. sarah_48612 chilling with her cat luna on the couch after a great workout
7. lauragetsfit.14 has bloog oranges and banana for breakfast
8. carolegoerend taking a before-leg-day-selfie
9. urbanvalyou had her first checkup yesterday

Back/Shoulder Session

As already mentioned two days ago, I got a new training plan. 

And with new routines comes new muscle soreness as muscles are being stimulated and trained differently. We switched from 5 sets of 13/15/13/15/13 reps to simply 5 sets of 13, which allows me to increase the weights and also the intensity. So I don't have to occupy half of the weights in the gym anymore, as I always warm-up with lighter weights and go on with two different weights for 13 and 15 reps.

Concerning the Back-shoulder/Back session, we didn't change that much, we only changed the Barbell Rows to Negative Barbell Rows and replaced the Deadlift with the Sitting Rowing Machine, which I have never used before to be honest. It was kind of funny when I wanted to use the Rowing Machine because as I am not very tall, I had to set up the seat almost the highest so I could reach the handholds... (don't laugh at me)

Still I wasn't sure about the weight, so I warmed-up with 5kg each side and went on with 10 , then 15 and finally 20. I think it's better to try it out step by step than to look like a complete douchbag , loading up all the weights and being absolutely NOT able to lift (or in my case, row) it and look completely stupid (like most of the men when they are using a new machine)

I wonder how painful this soreness in the back will be as I still can't walk correctly because of the new leg-day I had on Monday.  Today I still feel , let's say, 'ok', let's talk about it again tomorrow or the day after tomorrow... (#liftersproblems)

Oh and the pictures were taken by a coach of the gym. Of course the staff is always super friendly when you are visiting and checking out the gym for the first time, as they want new members, but they are still all very friendly, open-minded , funny and always ready to help you out, for whatever it might be.

I hope you had a great week so far and enjoy the rest of it, only 2 more days until weekend. #youcandoit