#glutestrained

[marlinav]

#GlutesTrained Set 2: Kickback (per leg)... 30x10 40x10 50x10 60x10 70x10 80x10 60x20 #MuscleIsMagic

[marlinav]

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#GlutesTrained It was very humbling to lift weights next to a young 20-year-old just starting journey or perhaps recovering from injury. Well, I don’t really know that for fact, but what I do know is that we all have to start somewhere. It looked as though she lifted two ten pound plates on either side of the Smith Machine bar, so around 80 pounds total including machine. I’m absolutely sure that two years ago, that’s where I started on hack-squat. It’s been a few weeks since I’ve focused on glutes, so to avoid injury, my warm-up reps were 110 then 130 pounds. Pretty easy for me so I my actual 5 sets went something like this…

150x10 160x10 170x10 180x10 110x20 #burnoutset

After watching this video footage, form at my max weight was horrible. Hers was right on. Someone taught her well. I’m still working on getting over my fear of injury due to my bone-on-bone knees. Clearly, I need to slow down movement and go past 90 degrees on eccentric (negative) contraction or movement and rotate my pelvis forward at the top of the rep or concentric (Positive) contractions to get full gluteal engagement and range of motion. Still, I very proud of my #glutestraining today and look forward to feeling results and positive gains.