Posts tagged muscle
Posts tagged muscle
Interesting find in my 23andMe genetic data.
Looks like I may have some real potential for strength and power sports
You’ve probably heard of fast-twitch and slow-twitch muscle fibers right? But do you actually know what they are?
There are 3 primary fiber types that I’ll talk briefly about.
On the other hand, there are 2 kinds of Type 2 muscle fibers: Type 2a & Type 2b (or type 2x as it’s also called)
Type 2a muscle fibers are interesting because they possess properties of both slow-twitch (type 1) and fast-twitch (type 2b) fibers.
Cool fact: You cannot convert Type 1 fibers to Type 2 fibers but you can convert between the Type 2a & Type 2b.
Your muscle fiber composition is genetic but you can train muscle fibers to act more aerobic or anaerobic.
Yesterday after I made my awesome Protein Pudding Pies, I went to the gym for my Olympic Lifting Session.
On the menu for the first time were Clean & Jerks. I had done cleans and I had done jerks and it was time to put them together!
First I warmed up with some vertimax jumps, 10 Prowler push sprints with 30lbs on it, 3 hang cleans (55lbs), 3 front squats (55lbs), and 3 bent-over rows (55lbs).
Then I did 3 C&J’s with 55lbs - Easy. Felt light and looked good so I added more weight.
65lbs - Still easy. Still good form. Did 2 reps.
75lbs - Feeling good.
85lbs - Focusing more on pull as the weight gets heavier but still pretty good form. The jerk is getting pretty hard to do but a got the weight up there.
95lbs - At my previous PR for cleans. The jerk was a bit sloppy but still managed to get the weight overhead and lock out my arms.
105lbs - The clean was not that pretty and I struggled a little to stand up from the front squat because of getting tired and from still being worn out from my Century ride on Saturday. Failed the jerk. If I had bent my back leg more and gone into a deeper lunge I might have been able to get it. I’ll work on it!
So an awesome Oly lifting session.
Next I did raised split squats and kettlebell swings.
The rest of the workout was 8 rounds of: 80yd sprint, 10 pushups, 10 situps, and 10 vertical jumps with 30 seconds rest between sets.
Protein Pumpkin Pancakes
These pancakes use the same recipe as my other protein pancakes but with the addition of pumpkin and some extra spices.
Mix everything in a small bowl and then pour onto a griddle or small frying pan. Cook over medium-low heat and flip once bubbles come through.
Makes 1 serving.
There you go! Have fun with this one. The pumpkin adds a nice flavor and extra softness to the pancakes. It’s like the taste of Fall!
How to Do the Asian Squat
This video is pretty funny yet informative and helpful for squats in the gym. ;)
This photo is of my hand today at the gym. I had a callus start to rip off but I wasn’t done with my deadlifts yet. I taped them to protect them a little. It worked but it made the bar harder to grip.
I learned to ducttape my hands from going to water ski camp every summer for 4 years. Being in the water for hours everyday + holding onto a ski handle and skiing back and forth will rip your hands to shreds.
Pretty good workout today. I trained my back today so some deadlifts, wide grip lat pulldowns, v-bar pulldowns, and weighted hyperextensions.
I also did my first ever intentional HIIT workout. 15 minutes of 20 seconds hill sprint (15% incline at 6.7 mph) and 20 seconds off, repeat. That was hard!! I’ve done HIIT before at soccer practice or cross country practice but never on my own.
GPOYC - Gratuitous Picture of Your Calves
My sister took a pic of my calves yesterday at the gym ;)
Ido Portal: File under movement idols.
Such strong and controlled movement! Amazing to watch!
Good job, Nike. I like this. And really wish I could work out the way these crazy women do.
How’d you like to Turkish Get-up another person?
At work yesterday, someone asked me why I workout so much, and they jokingly said it was unhealthy. What? Is this something people really think now a days? That working out too much is unhealthy? I think people used to be way more active than they are now; their jobs demanded it. Even my job…
If you’ve seen me post my workouts over the past couple of weeks, you know I’ve been logging my workouts on fitocracy, the site that makes working out even more fun and rewarding.
Earn points for your workout, see what others are doing, learn from and talk with other people, and be inspired.
Hey you can be an inspiration yourself!
Check it out! Click the following link to sign up (FREE) http://ftcy.co/lTSqQ6
My fitocracy name is foreversporty if you want to look me up.
this is like the official #fitblr anthem
Here is a list of what I deem to be sources of accurate information when it comes to fitness and nutrition. Now, unfortunately, there is still some misinformation that can float around in these areas, but I feel that these links provide sources that minimize on the “bro-science” aspect of it all.
For those of you who have been following me for a while, you will most likely already be aware of this but for all of my new followers, listen up!
Over the last few weeks I have been posting links to various fitness related films/documentaries for you to view and use as inspiration, motivation,…
Thanks for this list Jake! Take a look, people :)