Ak Precision In Fitness

Ooft, what a trip! I thought twice a day resistance training offshore was good enough, how about two spin classes a night, metafit and even attempted 4am yoga class on top of that 😅🚴‍♀️🤸‍♂️ Abs classes definitely added to the schedule next trip. Shame we are not on Shetland for upcoming weight loss challenge, would be like a dèjà vu 😊. Could not wish for more fitness orientated team and generous welfare committee! 👏 But of course, most of all I look forward to the new gym equipment sailing this month 😁💪🏋️‍♀️

Getting tired. A bit more left before holidays without without the gym. Resistance bands, TRX and running shoes are packed. Need to remember to put dedication into my bags too 😉😅

Offfff... tired today 😔 No excuses! 💪🏋️‍♂️

Last time I was working night shifts, I have noticed that I dont get DOMS even after tough workouts. I assumed its due to lack of quality recovery sleep. But this time i train with far more positive attitude (i had too much on my mind last trip). And!! I feel more mind-muscle connection, and have my usual soreness after worked muscle group (my hamstrings are very tight after brutal leg day😓) Conclusion - leave troubles outside the gym door (still cannot master it myself), con...nect to muscle, focus on every rep. This is how gym helps to deal with problems, because you can leave everything behind for the time of workout. And after there might be solution waiting in the recharged mind, with strengths to solve everything. Bodybuilding legends , such as Gironda, wouldn't let his clients to train in the bad mood, had no music in his gym, everything to improve focus.
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Hmmm what do I do tonight 🤔 Fancy something different. So did BB press as a main exercise building up more on top of that. I.e. 2 sets of BB press 2 sets of BB press + Gironda's high pull 2 sets of BB press + Gironda's high pull + lateral raises and do on. Then few unilateral shoulder exercises with good focus. ... Rope raises for traps for a change, felt good 👍
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Very late night or very late morning..🤔 Anyway it is delts time 😀 Done some unfairly forgotten exercises like DB front raises and rear delt cable extensions, and rope raises for traps. It did hit the spot well 👌

Night shifts are near the end... 🤕 one more workout in zombie state 🤤Since night shifts don't have any sense of separation between dates and its all merges into one two week long night with little naps during the day, I was counting workouts till end of rotation instead of days. For the last two nights I also cut down to only one workout per night as lack of normal sleep is too exhausting. So one more workout left 💪. Due to stress of functioning against the body clock upper body surprisingly seams to be leaner, but all the stress just "shifted" onto the legs😐. Body feels somehow puffed and swallen as well. Not good. Hope to recover quickly and without any stress rebounds.

Nightshift is utter murder. After few days you learn to survive, however body will never adapt. Functioning against the body clock only mean to break its mechanism. I will probably not die after two weeks, but really not looking forward to putting fat on, because body doesn't digest food when it suppose to be sleeping. Nothing beats the gym to myself of course before and after bed, which is the only advantage of the night shift 💪🏋

Landed at the new place with the old gym. How exciting is to figure out what on earth some of that equipment is or how to adapt the use of it for required purposes 😀💪 I have to say I found so many uses of the one that remotely reminds smith machine!

FAT LOSS AFTER QUITTING ALL DESPERATE ATTEMPTS AND START LIVING (WISELY😉!) [Part 2]
It took a combination of changes in life and also opening my mind to a different reading material. Came across Cheryl Frost athlete and Dr Ray Peat research. Completely controversial to usual bodybuilding approach, but its like when I always ate when lived back home, and before I got a bit too obsessed, and I looked good! (Obviously, no limit to perfection, but at least there were no desperate... restrictions which didn't work anyway). Along with new job, major change in personal relationships, moving house, and different (still clean tho!) food choices and even with a hint of "cheating" - weight just fell off me!! Stress? I suppose.. But a very positive "stress"! 😁(The only heartbreaking thing about it that I gave away my most stunning favourite dresses thinking "I've grown out of them forever" and now I am biting my elbows😣) So anyway! Numbers obviously speak more to me than to anyone else because I know my body and I still have detailed logs of numbers from regular tracking and I remember how long and how difficult it was to drop them at some stages. But here it is, 55kg at 13.5% BF. When rebounds of 63kg and 26% still in memory, and solid year of turkey and salad and still 60kg with size 10, and now when I don't count kcal, eat variety of foods and even chocolate (!!) and suddenly I realise I am back to shaped 8 😁 The point is, it took over a year (im lucky it took only over a year) to recover metabolism and now I am so chuffed about it that I am determined to take a good care of it. The best way to learn is on own experience. And also to appreciate it more when you get back 😊😊 And by no means its a finishing line, feels more like starting point to get wiser, leaner, more muscle mass, more definition, and so on. No limit to perfection, never 💪
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FAT LOSS AFTER QUITTING ALL DESPERATE ATTEMPTS AND START LIVING (WISELY😉!) [Part 1]
So! After thinking about it for a while, planning it for about two weeks and finally getting it done yesterday morning, I stood on scales and checked my body fat %( callipers, 7 skin folds calculator) Last time I was doing regular checks was in 2013 when I was competing. Why now? Because I actually in a good form and somehow my clothes are hanging on me. So I got curious (and brave!😅)... To say that results were surprising - is understatement. 😲 Why surprising? Because since 2013 when I did a crime against my metabolism by not sleeping enough and at the wrong times, not giving body any recovery. Not giving my body anywhere near enough food and the wrong food, 0 carbs for months, tones of cardio (due to physical job at that time), lots of stress due to stress, and so on. I was walking prof what happens to body when you trying desperately to loose fat by all means and getting hormones out of wack, when you trying to combine competition with job that probably a bad match. Most of all, I was walking prof that even on -1500kcal deficit and 0 carbs and being very active, I stopped loosing any fat (sometimes it looked like I was putting on!). We all know it, it is all explained scientifically, lots of competitors experienced wrecked metabolism, and yet its unbelievable (and most upsetting) when it happens to you. THEN it takes AGES to get out of that vicious circle. I already stopped loosing fat on a diet, never mind start eating again. Rebound was dreadful. But THEN, when you think all that had passed, I just eat healthy (so I thought), turkey and salad for a year, and yet looks like size 8 gone forever and size 10 is smth I need to make a peace with.... TBC
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Good old times... And the gym world is still awesome! 😅😅

CHEST DAY WITH HINT OF DELTS Inspired by DLB 😅💪
Bench press 5 x 5
... Bench PAUSE press 3 x 3
Incline DB press superset with 4 x 10-12 Incline cables fly superset with 4 x 10-12 Decline push ups superset with 4 x 10-12 Plate front raise 4 x 10-12
Decline DB press superset with 4 x 6-7 High cable fly superset with 4 x 10-12 Press up from knees 4 x 10 DB lateral raises 4 x 12
Cable fly 3 x 12-15 Pec dec 3 x 10-12 Wide press ups 3 x 8 -10
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