#11.18.18

[zaynmalikupdates]

Outtake of Zayn's ELLE India photoshoot | 📸: Ricardo Abrahao

[louisfashionarchive]

Louis on XFactor | November 18, 2018

Axel Arigato Clean 90 Sneakers ($244)

Worn with: Alexander McQueen sweater

[swt-serendipity]

2018-19 Goals Game 21/82 (vs Minnesota Wild)

Goal 1: Toews (powerplay) Goal 2: Saad Goal 3: Kahun (empty net)

[kisses5ever]

4 hours doesn’t sound like much but there’s a big difference between 12 and 4 in the morning and i. i spend every one of those minutes thinking about you. how i miss you. how fucking good we could have been and how we didn’t try hard enough but god, if we had.

i fill every second of every hour that goes into those late night-early morning pity parties thinking of what-ifs, and it hurts like hell, but so did you, and i still think you’re the best thing that ever happened to me.

[zaynmalikupdates]

Zayn for British Vogue | Behind The Scenes

[zaynmalikupdates]

The Kooples Sport store ad featuring Zayn inside BHV Homme department store in Paris - 11/18 x

[To view The Kooples’ other store ads of Zayn click HERE]

[fit-as-fxck]

11.28 Wednesday rambles & Thursday workout

My back feels awesome. It feels a tad sore, but good. I made sure not to accidently starve myself today. 

I’m not sure where I'm getting all this energy from. I mean, I don't feel it all the time. With the winter months setting in, I just want to cozy up and sleep. However, once I get to the gym and start.... I just don't stop. I think I fell in love with it again but it feels like more than that. I have this energy I just can't seem to expend all the way. My workout tonight lasted 1 hour 34 minutes and I did cardio as well. I mean..... I literally just kept going....  Maybe I was just really into my music. Whatever happened to my 45-60 min lifting sessions? And being beat after them? I don't even take more than a 30 sec rest between sets. I was at the gym today with the same 4 guys that go at the same time as me. They’ve been there every day this week and I'm sorta getting used to them, if that makes sense. I hit the chest, shoulders, triceps etc today (Push movements). I think the tiredness is finally setting in for me. I can feel it seeping into my muscles. But I didn't feel it during my workout. A lot of my exercises I ended up taking to failure. Its finalllllly sinking in just now. I’ve never had this much energy and stamina in the gym ever in my life. It takes forever to tire me out. Wtf has gotten into me. I just feel completely different and it’s so strange. I guess I'm used to working out in a fasted state now. It doesn't effect me at all and it used to. I tried to go as heavy as I could without losing correct form. I have been using a pre workout I love called High Volume by Pescience. Its not caffeinated but it might be helping? Not sure because I've used it for a while now.

I’m really excited for Thursday’s workout. I’m ready to test out the deadlifts again. This time I'm going to work up from my 70% 1RM (but also try not to kill myself). Staying around a RPE of about 8. I’m such a nerd - I'm wearing my flat shoes for my deadlifts and bringing my normal sneakers for my treadmill work. I made sure not to tire out my lower body too much to ready it for tomorrow’s work.

Thursday Workout: Posterior chain

Sumo Deadlift - work up from 70%

Try out the normal deadlift/Trap bar dead

barbell hip thrust - more weight than last time

Curtsy lunge - light weight

Explosive pull thru- prob can use more weight than last time

Chest supported DB row - using my max row weight

back extension - hold at the top

finish with core work 

Anyways, I'm gonna stop rambling here. I’m watching a Netflix series on Dogs and I'm crying because this refugee living in Berlin can't get his dog out of Syria :( k I'm done my heart is breaking pretty hard 

[fit-as-fxck]

Tuesday update & Wednesday workout rambles

I’m just gonna get right into it. It felt like someone was stabbing knives into my quads today. I guess those weighted step ups I'm doing are targeting my quads more than I intended.. It’s fine, but I'm just not really trying to grow my quads. I’m thinking of exchanging them for another type of leg exercise. 

I accidentally did that thing again today where I barely ate all day. I’m not sure how I had the insane energy I felt when I was in the gym today. I went well over an hour, did more reps, sets and back exercises than planned and even ran sprints. For some reason I felt like no matter all the work I was doing I was just having a hard time hitting my back muscles...... I mean really slaying them.... And activating my lats proved challenging. I just wasn't feeling it in the intended muscles like I wanted.. I added on: bent over barbell rows, heavy dumbbell rows (as well as chest assisted supported rows), lat pull downs, face pulls, straight bar press downs, lat pull downs, single arm lat pull downs and seated rows, on top of everything else. And the thing is, my back wasn't even feeling tired... so weird. It was my grip strength and beat up hands that gave way. I have typical girl hands and forearms and they tired before anything else felt burnt out. My pre-workout doesn't even have caffeine in it. Idk what it was. I was just on a roll. My knee felt weird when I was running. I think its because sometimes I cross my legs Indian style when I sit in my office chair at work. When I was running I worked on my fluid form, trying to make it feel as natural as possible. Years ago an old fat man approached me at the gym and told me I was using my arms too much and ever since then I've been scared to move my upper body too much (what an asshole). But this time I just went for it. It felt good to run full sprint with fluid movement. I hardly ate all day (half a serving cauliflower Mac, two asparagus spears & one roasted mushroom at 1 pm lmao). So when I came home I devoured two salmon burgers, the rest of the cauliflower Mac, cauliflower rice, an entire avocado, slice of pepper jack cheese and deli turkey, and a keto hot coco with whipped cream. I mean, it kind of makes sense when I’m accidentally eating nearly once a day and working out for an hour or more (with minimal rests between sets). According to my watch it was an hour and 22 minutes, not including cool down cardio.

I’m super excited to see how my back feels tomorrow. Hopefully it will feel like I targeted it right.. I know soreness isn't a good indicator of a good workout, so we may never know. Oh good news!! My shoulder muscles are beginning to pop out noticeably which is neat. The cut is workkkkin. But I'm already pretty lean up top, so I'd rather see more fat loss elsewhere. 

Wednesday: Push (10/10/8/6 on all sets)

a1. bench press -gonna go for heavier than last time

a2. glute ham raise -maybe use a dumbbell on my hips

b1. skull crushers -maybe try 10 lbs heavier than last time?

b2. Bulgarian split squat- might keep this lighter to avoid stress on quads

c1. barbell push press - try to go up in weight here

c2. front delt raises- stay at weight

d1. seated DB shoulder press- try for heavy, then drop weight to finish reps

burnout: lateral raises superset with pushups

Should be a pretty good workout! If I work accurately (slow and controlled reps with time under tension) and move quickly from one exercise to another including supersets, I should keep my heart rate elevated pretty well. Not gonna go too hard on the legs or anything. Wanna keep em fresh for Thursdays posterior chain work (heavy deadlifts etc). 

Oh yeah also I was the only girl lifting there, again. An older Indian woman was there biking with her husband and I noticed when she went to do crunches on the decline bench. I was mid-set doing pull-ups when I felt someone starting at me and looked over and caught the eye of her while she did crunches. She didn’t even look away she just kept doing crunches and staring and the problem is the bench didn't even facing in my direction. She was craning her neck. It was awkward but I brushed it off and thought maybe she hadn't seen any girls at this gym working out or something. Who the fuck even knows why anyone does anything anymore.