Compound movements are the key in putting size and strength up in gains. Plateaus in exercise training can be broken through periodization. One method that I decided to engage in was incorporating more compound movements.
Increasing muscle mass takes a lot of food and heavy training. There's no going around it. Heavy compound movements incorporating multijoint exercises such as deadlifts, bench press, and barbell squats require a great deal of muscle fibers. These exercises require larger muscle fibers to engage during the movement. Muscle strength can come with the increase of muscle fibers as a priority to push/pull. Greater recruitment of muscle fibers leads to strength and muscle mass gains. Whilst the main goal is to increase muscle mass engaging in heavier compound movements at 80% x 1RM is the route to go. *
The first picture to the left was on Christmas weighing at 213lbs and to the right is at 220lbs on March 6. A steady consistent 9 week process of changing some eating habits and putting up some numbers at the gym. Not a big weight difference but gained some quality tissue and knowledge along the way. One of my personal best in attempting to change my overall physique....now time for shreddy season 💪🏽😁😅!!
#9weekbulk #bulking #makechanges #leanbulk #steadygrowth #classicphysique #growth #bodybuilding #betterversion #betterbodies #wontstop #cantstop #exercisephys #physiology #blueprint
Have you met or seen my mum How true is it that we have the same eyes
Speaking of my mum, I love her with every inch of breath in me and with each passing day, I adore her even more.
Just the other day, I met a situation my mum dealt with for years. Something she handles with so much grace each time it happens. Yet, I couldn't find a grain of strength to deal the way she does *phew*
It just made me realise that it is one thing to see something happen to someone or be told that it happened. Having to experience it yourself is on a whole new level. You begin to truly appreciate the strength within that person.
To my mum🥂💙💜
#motherhood #family #mylover #photooftheday #steadygrowth #mediagirl
But don’t be satisfied with stories,
How things have gone with others.
Unfold your own novel,
Without complicated explanation,
So everyone will
understand the passage-
ωє нανє σρєηє∂ уσυ [R]➰📖
[Reflect on what is True, write down your silence, give voice to your thoughts, and let somebody read a chapter or two]
🌟 Just realised my podcast is OFFICIALLY 5-star rated on iTunes! I feel ridiculously proud of this little benchmark. Taking my crazy idea out of my head and putting it out into the ether has been a really special process so far and I can’t wait for all the growth that’s about to come.
The fact that I only have 3 reviews is neither here nor there 😂
Agate slices. 🌎🌙
Connecting to the energy of Earth, Agate’s gentle vibration creates a slow and steady healing process and is great used during a time of feeling unbalanced.
The cloud weeps,
And then the garden sprouts.
This rain-weeping and sun-burning
Twine together to make us grow.
Keep your joy sober and
Your grief glistening-
So your life will stay fresh.
Soul of my soul, be water in this now-river,
So jasmine flowers will lift on the brim-
And someone far off can notice
The flower-colors and know,
There’s water here.
“тнє ѕιgη ιѕ ιη тнє ƒα¢є.”
You can look at an orchard and
Tell if it rained last night,
The freshness is self-explanatory.
“Where can you live safely then”
“ιη ѕυяяєη∂єя” [R]➰🌿
[Captured a few stills of @danica_layne painting beautifully delicate plants at Team Night a few weeks ago. I hope to remind you [and myself] to surrender to the growing pains of this season- “let the dirt do the work”- continue to remain diligent and patiently present in your sowing, painting and living 🌱]
Fun Fact: My dress is African prints but not ankara.
This is printed brocade made from the finest Egyptian cotton. Hence the longetivity of the fabric.
So yes, I re-rock my VEBA prints even when I add a few inches. I simply loosen the dress to fit😉.
Fabric by @vebafashion.
📸 Mr. JON
I finally got gingered to change my linkedin avatar after a session with Amin and Rashida.The old one had me staring at the ground and I had people in the background.
After going through a tonne of shots, I finally settled for these 2. Ideally, I could have gone nude with my lips but I passed on that. Anyway, I was hoping you could help me pick one of these 2.
PS: @glambykezia and I decided to bring you a quick tutorial on makeup for professional headshots. The video is live on my YouTube Channel (Direct link in bio). Please watch and do not forget to subscribe.
YouTube ID: Oma Ehiri.
#beautylook #professionalheadshots #lbd #littleblackdress #workdress #blackdress #ootd #whatiworetoday #lifestyleblogger #steadygrowth #mediagirl
What a cool palatable morning!😥. Breakfast inspiration- a cup of @yugyfoods Greek yoghurt and quater cup of granola. What are you having for breakfast
I’m very thankful for the blessings that the Lord has bestowed upon us at Revive Clinics. So grateful to be working with such passionate & professional team of people that make up the Revive. We celebrated this week our new partnership with @dynamitebeautysalon in Fairfield Heights. Keep an eye on the growth that we have lined up for this year God willing & permitting as you will see the Revive name across Sydney & Australia wide. Thank you all for the support that we have had and for believing in us. #partnership #businessgrowth #blessed #steadygrowth #thebestteam #cosmetics #botox #prp
For those who haven’t seen our story yesterday! We’ve updated our website recently and added a messenger for those who wants to ask questions straight to us in the website!🥂💫🌸 Feel free to have a browse at thinketh.com.au! Remember It’s 📦FREE SHIPPING AUSTRALIA-WIDE🇦🇺
If you don’t like something about your self, stop complaining and make a plan to change it.
Our lives are the way they are because of the choices we make.
Make the choices every day that align with the person you want to become.
Bants with the crew 🤣🤣. Now that I think I have your attention, legooo.....
Dear friend, never feel ashamed when things are not going the way you hoped they would.
If that job is no longer giving you joy, stop assuming and start thinking of how to get your joy back.
If that marriage isn't giving you peace, stop being afraid that the world will see you as a failure or hurl abuses at you for a failed marriage. Start thinking of how to get your peace back.
If that business isn't working, don't die in silence. Seek help from people who have the right answers. Don't stay there and be wondering if you should pay for that MASTERCLASS because some people think GOOGLE has the answer. And it does but you know that you need to pick that Aunty's brain sharparly to step up yet you are killing your eyes infront of the screen.
If that friendship is draining you, please feel no guilt going on a detoxification exercise.
If that business is becoming bigger than you, delegate, hire hands that can do the job before you break down mentally.
If that staff is costing you money and bringing you fear, send her on a retreat or send her back to the labor market.
All I am saying is, not every step or decision you take is the right one. It's okay if it was a mistake and you need to take a turn. Make that turn, find your peace, guard it jealously and DO YOU!
I’ve been highly aware of my copper-like tendencies lately [They’re quite unimpressive]; I value the concept of development and change but I also catch myself resisting the process [It’s challenging, unfamiliar and internally strenuous]. I‘ve come to realize, that although it’s hard, the worst thing I can do is harden my heart amidst the adjustments [Sometimes I do this without even realizing it]. Ultimately, time under tension [Easier said than done] will expand the capacity of my abilities- alongside moments of struggle, victory, weakness and strength- there is room for all of it.
[I write this to remind myself, but I also write this to remind you➰🖊 ǝɔɐɹ⅁ ɹoɟ ɯooɹ ǝʌɐǝ˥]
I love it when Lagos traffic is not on my to do list💃💃💃
Issa buriful day😆.. Have a memorable week.
Pick A Look: CHURCH or CHARITY BALL
Same day, different look but I choose comfort😉
Here's some easy Sunday morning vybz 🎧 #BEAT4SALE🎧
| | | | 🔊 "Designated Driver" 🔊
| | | |
🎹 #MadeByVantum🎹 | | | |
💲Buy A Beat, Get Another FREE!!!💲 | | | |
🎙️Purchase on @beatstars today!🎙️
No need to announce the future-
This now is it˙sıɥ⊥
Your deepest need and desire
Is satisfied by the moment’s energy-
Here in your hand.
Observe the wonders as they occur around you.
Don’t claim them.
Feel the artistry moving about,
˙ʇuǝlıs ǝq pu∀
When you eventually see through
The veil to how things ʎllɐǝɹ are,
You will keep saying again and again,
“This is certainly not like I thought it was”
Or, “I cannot praise you as you should be praised. Such words are infinitely puoʎǝq my understanding.” [R]➰⚡️
[A poetic exploration about the limitation of our sight, understanding and intellect;
For now we see only a reflection as in a mirror; then we shall see face to face. Now I know in part; then I shall know fully, even as I am fully known.
1 Cor. 13:12]
What is your new quater goal
This morning I woke up with a better understanding of how valuable my time is. Being overwhelmed is valid but never an excuse for mediocrity because it can be addressed.
You need to put into perspective everything that requires your attention and begin to schedule them appropriately.
I found it interesting when a business coach told us at her training that she schedules call time for her dad. In my head, I am like I need to do that not just for my dad but friends, clients, staff and the rest of the family because these personal relationships matter as much. I can't keep expecting those close to me to understand that life is happening to me. I need to just find a way to be in touch.
This quater, the goal is to not just be busy doing everything and feeling tired, overwhelmed, sick and all. The goal is to be busy, optimally productive and in good health. To do this, I will set a goal for each day including social networking and family time.
#lifestyleblogger #mylifemyterms #April2019 #ankarafashion #ankarastyle #asoebibella #ankarastyles #onmyterms #lifegoals #steadygrowth #mediagirl
The woman who sees all my hidden tears and shares in my pain. The one that stays up to fight all my battles. I don't need a mirror or anyone to validate me. She constantly tells me how beautiful I am.
I remember the days when I will dress up to head out and my mum will just be like, 'chai, nne'm, na me born you'. Then she will go on to praise me. I mean if we were Yorubas, my mother's oriki for me will be second to none.
Na me suppose they call and text o, she has called me today to pray for me, sent me text messages and as usual, reminds me how valuable I am.
Happy mother's day my jewel of inestimable value!
#mothersday #motheringsunday #mothersday2019 #mamamia #motherdaughter #motheranddaughter #mylife #family #familylove #steadygrowth #mediagirl
You knock at the door of possibility,
Shake your flightless doubts,
Loosen your shoulders-
The grief of what you’ve lost lifts a mirror,
Up to where you’re bravely living.
Expecting the worst, you look, and instead-
Here’s the joyful face you’ve been wanting to see.
Your hand opens and closes and opens and closes.
If it were always a fist or always stretched open,
You would be paralyzed.
уσυя ∂єєρєѕт ρяєѕєη¢є ιѕ ιη єνєяу ѕмαℓℓ ¢σηтяα¢тιηg αη∂ єχραη∂ιηg-
The two as beautifully balanced and coordinated
αѕ вιя∂ωιηgѕ➰🐦 -
[Pieced together some random footage I had to express a few ideas through visuals and words- [Chase the light, stay open to Grace and unexpected Joy hidden around every corner, choose to appreciate the majestic in the mundane] My sister shot the palm tree moments of me near the Opera house, I wish you could see the actual outtakes- [I did not want to do it and gave her lots of sass] thanks for creating with me anyway @nina_manuylo 💚🌿]
Words have truly failed me that I have been accused of overthinking the caption of this post. So, I am just going to say THANK YOU and hope that you really know my heart.
Y'all outdid it this year for me that there are messages I haven't even attended to but in typical Oma style, I MUST respond to all😁. THANK YOU SO MUCH!!!!
I pray for you, as we enter this new quater, God will surprise you with a miracle that will make friends and foes celebrate you.... AMEN!
PS: I got this video of me being a cry baby. Should I include to my IGTV video🤔🤣🤣🤣
Hair extension: @sthairandbeauty
#gratitude #appreciationpost #postbirthday #birthdaypost #pictureoftheday #photooftheday #lifestyleblogger #steadygrowth #mediagirl