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      "body": "Congratulations @flowdef! You received a personal award!\n\n<table><tr><td>https://steemitimages.com/70x70/http://steemitboard.com/@flowdef/birthday1.png</td><td>Happy Birthday! - You are on the Steem blockchain for 1 year!</td></tr></table>\n\n<sub>_You can view [your badges on your Steem Board](https://steemitboard.com/@flowdef) and compare to others on the [Steem Ranking](https://steemitboard.com/ranking/index.php?name=flowdef)_</sub>\n\n\n> You can upvote this notification to help all Steem users. Learn how [here](https://steemit.com/steemitboard/@steemitboard/http-i-cubeupload-com-7ciqeo-png)!",
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      "body": "Wednesday 27th of February \n\nToday in the program calls for leg day but I haven't recovered properly and have not had adequate sleep to recover, and as a result I have a gut feeling that something may go wrong if I went to go train. It is important that you listen to your body whenever you are weight training, and if something does not feel right then it probably isn't.\n\n![athlete-barbell-bodybuilder-949129.jpg](https://cdn.steemitimages.com/DQmYr7Rm7YwhB6j5Y5V69NC33DF5jDEmk2eBzwemR8uCwEL/athlete-barbell-bodybuilder-949129.jpg)\n\nI will swap my rest day that falls after leg day with today and hopefully I will be fit to train legs tomorrow, but only time and my nervous system will tell.\n\nIf anyone following my blog is into cryptocurrency make sure to follow my link to the exchange called Coinspot where you can purchase your cryptocurrency. (ad)\n\nhttps://www.coinspot.com.au?affiliate=TCA314",
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      "body": "Congratulations @flowdef! You have completed the following achievement on the Steem blockchain and have been rewarded with new badge(s) :\n\n<table><tr><td>https://steemitimages.com/60x70/http://steemitboard.com/@flowdef/posts.png?201902261154</td><td>You published more than 10 posts. Your next target is to reach 20 posts.</td></tr>\n</table>\n\n<sub>_[Click here to view your Board](https://steemitboard.com/@flowdef)_</sub>\n<sub>_If you no longer want to receive notifications, reply to this comment with the word_ `STOP`</sub>\n\n\nTo support your work, I also upvoted your post!\n\n\n> You can upvote this notification to help all Steemit users. Learn why [here](https://steemit.com/steemitboard/@steemitboard/http-i-cubeupload-com-7ciqeo-png)!",
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      "body": "25th of February 2019\n\nToday is the 8th day in my 8 week challenge and the program called for Back day.\n\nI went and started off the workout with some stretching for the back muscles to get most of the motion back so I can fully lengthen and shorten them during the sets, and also some stretches for the chest and biceps so I can fully contract my back muscles and have better posture.\n\nMy first exercise was a plate loaded high row machine, I did a few warmup sets to get my back muscles working and then I did 1 working set with 35kg a side for 10 reps.\n\nMy second exercise was over at the cable machines where I did a close grip pulldown, 1 warmup set with 30kg and 1 working set with 45kg for 9 reps.\n\n![bodybuilding-dumbbell-equipment-669582.jpg](https://cdn.steemitimages.com/DQmQqzpJSuyEityxVXqUvf1pMiCi3kBTPVJE1hpULUXKQjm/bodybuilding-dumbbell-equipment-669582.jpg)\n\nMy third exercise was a chest supported t-bar row where I did 1 warmup with 20kg and 1 working set with 30kg for 10 reps\n\nThe fourth exercise was a plate loaded row machine where I used a close grip, 1 warmup with 30kg a side and 1 working set with 40kg a side for 10 reps.\n\nThe fifth and final exercise was a plate loaded low row machine, 1 warmup with 20kg a side, and 1 working set with 35kg a side for 8 reps.\n\nThis workout I Pb's (person best) on the first 4 exercises for 1-2 extra rest from last week which is making me stronger, and the more weight I can lift means the bigger the muscle will be once its rebuilt.\n\nIf anyone following my blog is into cryptocurrency make sure to follow my link to the exchange called Coinspot where you can purchase your cryptocurrency. (ad)\n\nhttps://www.coinspot.com.au?affiliate=TCA314",
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      "body": "24th of February 2019\n\nOn this day (day 7) of the 8 week challenge that I am undertaking for myself it is a Sunday which means a scheduled rest day in my program. On rest days I like to complete a variety of stretching and foam rolling, as well as active release techniques as well. I stretch every muscle and do 2-3 stretches for each muscle as well. \n\n![endurance-exercise-female-40751.jpg](https://cdn.steemitimages.com/DQmdZwiUrDeW2Gt4A1YBNTfUmmBiHywWi2JMoC62TEyf3gr/endurance-exercise-female-40751.jpg)\n\nWith foam rolling I like to do my back, quads and glutes, as these area's are easily accessible when foam rolling, as well as being tighter areas on my body. With active release techniques I use a lacrosse ball and place in on/under a particular muscle, in a similar way to the foam roll. Sometimes as well, I will use the lacrosse ball in conjunction with a band and go the a range of motion whilst the lacrosse ball is pressing against that tight muscle. \n\nAs an example of this, my traps are tight so I will lay on the ground facing the ceiling with the lacrosse ball on my trap (under my back) and attack a band to a pole of some kind so I can mimic a lat pulldown machine. This allows the lacrosse ball to get in deeper as you let your arm extend back to the starting position, releasing some of those restrictive knots.\n\nTomorrow is day 8 and calls for back day so tomorrow will be fun!",
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      "body": "Congratulations @flowdef! You have completed the following achievement on the Steem blockchain and have been rewarded with new badge(s) :\n\n<table><tr><td>https://steemitimages.com/60x60/http://steemitboard.com/notifications/firstcomment.png</td><td>You made your First Comment</td></tr>\n<tr><td>https://steemitimages.com/60x60/http://steemitboard.com/notifications/firstcommented.png</td><td>You got a First Reply</td></tr>\n</table>\n\n<sub>_[Click here to view your Board](https://steemitboard.com/@flowdef)_</sub>\n<sub>_If you no longer want to receive notifications, reply to this comment with the word_ `STOP`</sub>\n\n\n\n> You can upvote this notification to help all Steemit users. Learn why [here](https://steemit.com/steemitboard/@steemitboard/http-i-cubeupload-com-7ciqeo-png)!",
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      "body": "@@ -20,10 +20,14 @@\n 19%0A%0A\n-To\n+Yester\n day \n@@ -65,16 +65,21 @@\n allenge \n+that \n I am und\n@@ -86,16 +86,17 @@\n ertaking\n+,\n  calls f\n",
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      "body": "@@ -1134,8 +1134,215 @@\n 8 weeks.\n+%0A%0AIf anyone following my blog is into cryptocurrency make sure to follow my link to the exchange called Coinspot where you can purchase your cryptocurrency. (ad)%0A%0Ahttps://www.coinspot.com.au?affiliate=TCA314\n",
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      "body": "23rd of February 2019\n\nToday in my program for the 8 week challenge I am undertaking calls for shoulders and triceps.\nWith this workout I have an issue with my triceps that they click as I bend my arm which can be painful as times, so to overcome this I don't go as \"hardcore\" with my tricep movements but more of a \"pump\" workout. I find this method to be more effective with my shoulder and bicep development anyway compared to the all out method. Because as they say, you need to listen to your body.\n\n![architecture-brick-wall-bricks-1576871.jpg](https://cdn.steemitimages.com/DQmaxpnRfVMonKa5aPBuhhKBa1BnGkgV7MYKBY22RJfvhGh/architecture-brick-wall-bricks-1576871.jpg)\n\nThe workout for this day was as follows.\nShoulders:\nCable lateral raise: 3 sets of 5kg for 12 reps with 30 seconds rest.\ndumbbell lateral raise: 3 sets of 4kg for 10 reps with 30 seconds rest.\nRear delt raise on incline bench: 3 sets of 12 with 4kg with 30 seconds rest. (externally rotated at top of movement)\nFacepulls on cables: 3 sets of 20kg for 10 reps with 30 seconds rest. (externally rotated at top of movement)\n\nTriceps:\nUnderhand tricep pressdown: 3 sets of 15kg for 10 reps with 30 seconds rest.\nUnderhand single tricep pressdown: 3 sets of 5kg for 12 reps with 30 seconds rest.\nOverhead rope press: 3 sets of 10kg for 10 reps with 30 seconds rest.\n\nNote that I didn't train my front delt in my shoulder workout. This Is because my shoulders are rounded forward because my chest and biceps are tight, as I mentioned in my last blog, so to make this worse than it is I avoided my front felt as they do get worked a lot in chest movements as well.\n\nIf anyone following my blog is into cryptocurrency make sure to follow my link to the exchange called Coinspot where you can purchase your cryptocurrency. (ad)\n\nhttps://www.coinspot.com.au?affiliate=TCA314",
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      "body": "22nd February 2019\n\nOn the 22nd of Feb on my 8 week challenge was a chest and bicep day. For this workout I did more of a \"pump\" workout as my shoulders are protracted which causes me to have a rounded forward look, and pushing too hard like I have with previous workouts can potentially cause more harm causing me to round forward even more, so I just stimulated so that I retain the muscle mass in the chest an biceps.\n\n![business-coming-soon-computer-211122.jpg](https://cdn.steemitimages.com/DQmRcDgf7D7J89Q1KvP7KxEgtMcnTqvJafsb5A2BZg8BRRv/business-coming-soon-computer-211122.jpg)\n\nThe workout was as follows:\nChest:\nHammer strength decline press: 3 sets with 10kg a side for 12 reps and 30 seconds rest.\nIncline dumbbell press: sets with 12.5kg for 12 reps with 30 seconds rest.\n\nBiceps:\nCable curls: 3 sets with 20kg for 12 reps with 30 seconds rest.\nalternating dumbbell curls: 3 sets with 5kg for 12 reps with 30 seconds rest.\n\nThis workout really got the working muscles really pumped and activated, maybe I will alternate each week with this type of training and the more \"hardcore\" type training. We will see after these 8 weeks.",
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