AB Fitness

if you fail to prepare then prepare to fail. The last year I’ve been doing a lot of daily or maybe 2-3 days worth of meals prepping, logging my days worth of food for the day and put it in a big container then just decide out my meals as the day goes. 12 hour shift tomorrow and this is my food for the day minus my last meal which will be post workout. Lots of veges for volume. Lean ground beef, pork chops, sweet potato, green beans, and cauliflower egg white rice.

Newest addition to the - landline barbell, who needs fancy expensive equipment. I found an old piece of metal tube, pushed it against a wall corner and chucked an adjustable dumbbell in the end, seated unilateral shoulder presses are now simple at how. I’m not a fan of dumbbell shoulder presses are the put too much stress on my rotator cuffs and I can’t go heavy. These are fantastic and I do them at the gym all the time, now I can do them at home especially now it’s starting to snow. Home workouts can be just as good as in a gym with a little know-how

Another week another PR increase. Put up 380lbs x 2 this week, 15lbs more than last week. Gonna get 400 soon I can feel it. My client also hit a PR of 210lbs for 2! Go us.

My second deadlift session since tearing my back deadlifting 8 years ago. I do Hex bar deadlifts now because they put so much less stress on the lower back, and more emphasis on the quads. 25lb increase since last week, hopefully I can tap on 10-20lbs increase every session!

Been doing some hex bar deadlifts lately and noticing zero pain in my lower back. Straight bar deadlifts is how I tore my back the first time when I was 18, and never done them since as it’s too painful. “The researchers concluded that the hex-bar deadlift involves a less hip-dominant pattern of muscle activation than the straight-bar deadlift (higher quadriceps EMG amplitude and lower hamstrings and erector spinae EMG amplitudes), but that the hex-bar deadlift may yet be more effective at developing maximal force, power, and velocity, despite involving similar absolute loads for its 1RM.” A very interesting study that’s the first comparing the two since 2011! https://www.strengthandconditioningresearch.com/promotions/newsletter/hex-bar-deadlift/

Made a little keto pizza (kinda) was fu**in around with coconut flour cause I was all out of almond flour, doesn’t hold together as good but still not bad. Coconut flour, 2 eggs, 150gr egg whites, 50gr old cheddar cheese, garlic, salt, herbs & spices - mix and fry until brown and firm. Topped with ground beef, chicken salami, spinach and a mix of siracha sauce, mustard, and mayo. All this was only 10gr of net carbs (total carbs minus fibre) and very much friendly

If Phil Heath wins this one then there's no hope left for the sport

A sad week for the and industry. After the passing of one of the biggest up and coming stars of bodybuilding - now it's been confirmed has lost his battle also.

**ksupplements - supplements are where so many people go wrong with their diet. They are what they say they are, a SUPPLEMENT for food, in my opinion only a last resort when nothing else is available. People wasting hundreds of dollars on amino infused whey isolate powders when nothing will ever substitute REAL FOOD. This is a shake I have most days, it takes 2 minutes. ( and blend) and natural . Zero artificial colours, flavours, preservatives and whatever else is in your meal replacement shakes. Packed full of nutrients: protein, fat, low carb, high fibre, vitamins and minerals. Food is king, period. 🤙🏻 @ Airport Heights

Birthday bullet bash in Canada with the big dog bullets 🇨🇦

Today's - cleared out the room attached to the basement that was filled with garbage and put together a little - got a second hand #401 and my adjustable and I can get some solid home workouts in. @ Airport Heights