Not a Victim Blog #5

10 Comments

• 

  Nicole Busacker

  January 7, 2022 at 4:30 am Reply

  Thank you for sharing! I agree we all need to look to God for strength instead of trying to rely on our own strength.

  • 

    Debbie Hymer

    January 9, 2022 at 8:24 pm Reply

    Thank you for the support.

• 

  Ty

  January 7, 2022 at 5:40 pm Reply

  The word of God says in revelation that “We overcome by the blood of the lamb and by the words of our testimony “. Why God allows certain people (family) to cause so much grief in our lives, I’ll never know! But the woman you are and are becoming to help so many by your testimony and transparency is how God is glorified!! Great blog.

  • 

    Debbie Hymer

    January 9, 2022 at 8:21 pm Reply

    Thank you for the encouragement! That means a lot and is very helpful to hear. Our Father is using you as well!

• 

  Takhia Gaither Stuckey

  January 9, 2022 at 6:05 am Reply

  Thank you for posting the verses! I am dealing with a narcissistic person myself and actually working on a few things to put out, one of them being a devotional. Prayers for you as you continue to maneuver through this and prayers for strength and the peace of God to always surround and sustain you.

  • 

    Debbie Hymer

    January 9, 2022 at 8:16 pm Reply

    Thank you for the encouragement! That’s exciting to hear about your devotional, keep me posted. My prayers are for you as well. God is using us to share His love and comfort to others! My book will more than likely be a fictional story, something any reader can pick up and be encouraged and strengthened.

• 

  Stacey

  January 10, 2022 at 4:51 pm Reply

  Thank you for sharing this post! Very deep. Thank you so much for those powerful verses. Each verse stirs something within… something wonderful…

  • 

    Debbie Hymer

    January 11, 2022 at 12:27 am Reply

    Thank you. I just love Gods Word! It’s alive and speaks to us the very things we need to hear.

• 

  Shanice

  March 23, 2025 at 5:01 pm Reply

  And then if you’re an intermediate, most likely one
  thing closer to 1% of your body weight per thirty
  days is a decent target. That Is most likely gonna be between the 200 to 300
  calorie surplus. They simply gave them a roughly 2000 calorie weight gainer on high
  of their recurring food plan. So mainly, take
  a glance at your routine and see what workout routines this
  technique could work properly with. Across these 5 studies, 4 found more hypertrophy when using lengthened partials versus full range
  of motion and 1 has found no distinction.
  In this article, I’ll be rating 7 of the most popular exercise splits to find the highest performers
  all the way down to the ones that are losing your time.
  Armed along with your newfound information, you’re set to turn into the next Mr.
  Olympia. All champion bodybuilders had been novices once, identical to you, and set foot in the gym for the first time.

  Old college bodybuilders thrived on excessive volume coaching to construct muscle.
  With our carry movement we’re going to be accruing
  extra quantity. Our goals with this beneficial exercise are to get an extra conditioning effect from
  the carry, and to construct grip sustainability which will benefit us in our main lifts.

  I assume people who’ve by no means lifted weights earlier than, to supply them with a frame of reference for what a partial ought to actually appear to be,
  instructing them a 4 range of movement first is nice.
  Personally in my coaching, I use exclusively lengthened partials.

  Yeah, so I suppose the one finest approach to do it would be as a substitute
  of doing a full range of motion on a given exercise, try utilizing about 50% or about
  half reps in that lengthened place. We in contrast basically a higher quantity situation with three reps in reserve,
  after which the opposite arm of each individual.
  We checked out lower set volumes all the method in which to momentary failure.

  A exercise that incorporates heavy compound exercises with a
  combination of isolation workouts and overall volume (more sets and reps).
  I’ll clarify why beneath, but first let’s check out what a easy bodybuilding exercise look like.
  Strength training builds density and that’s what offers your muscle tissue the hard and toned look — not bodybuilding workout
  routines. If you are glad with the dimensions of
  your muscular tissues, you should then give consideration to doing a muscle definition workout routine.
  Most bodybuilding exercise routines are the identical and
  that’s truly okay.
  You don’t want to deplete your oxygen to a point where you’re on the verge of
  passing out—that’s not going that will assist
  you raise with any type of authority. So, maintain the remainder lively, but additionally ensure you’re
  ready to offer it your all on each working set.

  The fundamental training principles and the nutrition parts of the
  article apply to you as well, in fact, but other than that, you understand your own physique and capabilities far better than I do.

  You have already laid the muse of staying ahead of the pack as far as well
  being, strength, and muscle mass goes. If you’re an skilled lifter with years
  of coaching beneath your belt, you don’t have to alter something.
  Simply listen to your body if it tells you that you would possibly need more recovery to
  perform its finest now that you’re over 50.

  That is a secure dose and a correct safeguard to make sure your body and
  muscle tissue get sufficient.
  Focus on rowing your upper arms straight out to the edges, and squeezing your
  shoulder blades again and collectively within the prime of the motion. Notice that
  the face pull includes a bit of external rotation of your arms on the finish of the motion, in distinction to the
  cable rear delt row, which is extra of a straight pull.
  With the entrance and facet delts taken care of, it’s time to turn our consideration to the rear delts.
  If the exercise still feels uncomfortable, or you are in search of an alternative, you should check out the monkey row.
  The upright row is a barbell exercise that works not only your aspect delts, but additionally your higher
  trapezius. The stability of the bench will let you focus
  in your entrance and facet delts with out worrying as a lot about stability, though the dumbbells will challenge and develop your shoulder stability.

  Now, let’s get into the most effective shoulder workout routines
  to accomplish this.
  Another well-liked protein supplement, additionally made from milk, is casein. Both are
  high quality proteins your body can use to build muscle.
  Omega-3s are important polyunsaturated fats with a quantity of well being benefits and possibly even muscle-building properties.
  The two essential omega-3s are found mainly in fatty fish, and when you don’t eat fish typically, you may
  need to consider a prime quality omega-3 supplement.

  While chopping down on saturated fats and replacing them with unsaturated fat doubtless reduces the danger of
  coronary heart disease, saturated fat in all probability
  aren’t as dangerous as some make them out to be. Additionally, many meals wealthy in saturated fats are excellent muscle-building foods
  rich in protein and other useful vitamins.
  Start the day with the same breakfast you’ve had for the previous couple of days.
  Keep your excessive fluid and sodium consumption, but add one hundred mg of potassium to your breakfast, lunch,
  and pre-sleep meal. The sodium-potassium pump will help
  you store maximum amounts of water inside your muscles, pulling it from under the skin and storing it the place you need it to be.

  The third part is as soon as again a hybrid, for two distinct reasons.
  One is to reacclimatize your physique to the usual bodybuilding
  program you’ll return to on the finish of the 12-week cycle.

  The other is to place your new energy to the service of isolation workouts.

  Deloading is performing the identical exercise but cutting it in half with regard to volume
  and depth. It means you’re just displaying up and going by way of the motions.
  To get a duplicate of the cheat sheet sent to you, please
  enter your e-mail tackle within the box below, and hit the “send it now” button. If
  you’re pushed for time, simply do the primary 4-5 workout routines in each exercise.
  Your shoulders and arms will get some stimulation from the opposite workouts.

  So you’ll do one set of A, relaxation, then one set of B, rest once more, and repeat till all sets are accomplished for the pair.
  Total-body workouts sound like they’d take a long time. But
  if you boil down the exercises needed to cowl every area, there are only three of your concern—a push,
  a pull, and a squat. This is the last word in minimalism,
  and works superbly for newbies or people who find themselves brief on time.
  On exercises four by way of 6, you’re repeating exercises 1 via three
  so goal for more explosive swings, or extra total units when you struggled to maintain up
  the primary time round.
  For the following 4 weeks, you’ll be shifting a lot and resting little.

  Most of the remainder periods, actually, are energetic, which means about 95%
  of the seventy five minutes you’ll spend in the fitness center each day may have you
  in movement. We perceive lots of guys discover it hard to carve out seventy five minutes for training,
  whereas others can handle ninety minutes or more.
  The Lean Mass-15 routine is a four-week plan that features a quantity
  of superior training principles designed not simply to build muscle, however
  enhance cardio operate and burn fats as well. That’s as a end result of, with its intense
  pacing and active rest periods, it’s partly a HIIT cardio routine—just one which additionally
  builds muscle. Carbohydrates don’t construct muscle independently, but that doesn’t
  mean that they’re useless for building muscle.
  You store the carbs you eat in your muscle as glycogen, which you then use to gasoline your exercises.

  The analysis means that you’ll promote extra muscle mass lifting three,200 kg than you would say 1,300 kg.
  Over the previous few years, numerous research
  papers have proven that if you would like
  to develop muscle quick you have to concentrate on coaching quantity [2].
  Set a weekly schedule and treat your gym exercises like appointments.
  After the primary few weeks, you’ll find that the health club simply becomes a part of what you
  do.
  On exercises 4-6, you’ll be repeating exercises 1-3,
  so aim for extra total reps per RM set the second time through.
  To perform the exercise, clean the kettlebells to the rack
  place, then perform a set of navy presses. Then, when you’re ready,
  clear the kettlebells back into the rack place
  and perform a set of front squats. Lively recovery days are kinda-sorta rest days, when you can do exercises
  which are less intense than your workout days, and likewise shorter in period.

  The program has been thoughtfully composed via years of private experimentation, consulting the analysis, and
  studying from experts alongside the way.
  Our app StrengthLog is one hundred pc free to download and use as
  a exercise tracker and basic power coaching app.

  You’ll be doing barely higher reps to finish the exercise off.
  Go for 3 sets of 12 reps to essentially fry your hamstrings.

  A typical bodybuilding coaching program will utilize
  three units or four sets of an exercise for anywhere from
  eight reps to 15 reps, with 10 reps or 12 reps being widespread as nicely.
  Anyplace from three days to six days per week can be devoted
  to training, with four days or 5 days being fairly common. Vince Gironda’s 8×8 workout routine is an advanced bodybuilding routines designed to shock your muscular tissues into progress.

  Lastly, I’d say some kind of very deep sumo squatting is also really
  superior for the glutes. If you don’t get this message until you’re 50, there’s nonetheless time to be smart.

  Just follow the strategies above and you’ll get again on the successful observe.
  IT’S MUCH HARDER to construct new muscle
  tissue than it’s to maintain what you’ve
  already constructed, especially as you grow old.
  If you see a muscular over-50-year-old at the gym, it’s
  a secure guess he or she constructed the lion’s share of their
  size earlier than they turned forty.
  All of the other muscle teams are skilled immediately 2x per week.
  For the superior bodybuilder, you will need to change
  workouts every couple of weeks. This is as a result of after a while, the human body adapts to change,
  such as a 5-day workout. This workout is the right approach to hold the body from getting used to a certain exercise and plateauing.
  Full range of movement has been shown to be far superior
  than partial range for each strength and muscle
  constructing. You’ll be coaching 7-days straight, purposely pushing yourself harder than you EVER have earlier than.
  But first, we have to answer the next query in the
  how to build muscle puzzle. Like to me, you shouldn’t be focusing on quantity for hypertrophy.

  The first several months ought to simply be targeted on learning your motion patterns and
  very primary sort routines. I would say that the variety of workouts
  per muscle per week you should have in your plan is something like
  2 to four. As A Outcome Of I’m bringing you unique insights from 7 of
  the world’s smartest hypertrophy scientists.
  Using their research, I’ll create a step-by-step blueprint that may
  function your final muscle-building hack.

  References:

  anabolic steroids suppliers (Shanice)

• 

  Weddingwebsite.Com.Au

  March 23, 2025 at 10:55 pm Reply

  A correctly carried out Lat Pull-Down is also good if–again–the lifter
  is cautious to drag the again side of the arm towards the physique and not
  behind it. Grasp them and you’ll be capable of use them for a lifetime.
  In common although, a relaxation day ought
  to be for rest and letting your muscle tissue recover from the hard work you’ve
  put in. As an different to the remaining day allotted for Day 7
  of the 6-day break up, you’ll have the ability to optionally
  substitute an active restoration day for that day.
  There is not any magic number for length of time to rest though too much rest between sets isn’t nice and too little is worse.
  Rest durations between sets aren’t written into this system and we don’t suggest a
  relaxation period of a particular length.
  Bodybuilders are particularly arm-focused, and I’ve but to satisfy a
  lifter who didn’t need to know the secret to constructing stronger, more sculpted arms.
  Pull-ups are top-of-the-line exercises for constructing
  higher physique strength. That mentioned, protein powder and creatine
  are both supplements that may assist facilitate muscle progress,
  per Valdes.
  There’s plenty of issues to discuss in this
  article, so sit again, seize a protein bar (after all it’s bulking season), and skim all
  about tips on how to accurately bulk. End every workout with one other couple of minutes of sunshine cardio and some stretching to minimize post-exercise muscle
  soreness. You’ll see there are some slight changes after week 4
  to maintain up your progress and avoid stagnation.
  With that stated, not all carbs are created equal and it’s easy to overeat carbs as they are in pretty
  much every thing. A meals calculator will let you perceive how a lot carbs you may be eating as it’s going
  to tell you how much are in each kind of food you set on your plate.

  Although there is not a “bad” protein like there is with carbs and fat, not
  all sources of protein are good.
  Now you’ll need a plan, which is the place strength coach
  and bodybuilding prep coach Eric Broser (@coachericbroser) comes into the
  equation. He’s created this bulking program that makes use
  of heavy weight, low reps, excessive reps, and a ton of tension via tempo management
  to really stress your muscle fibers. Feel free to alter
  up the accent actions every eight weeks for similar exercises, as lengthy as you keep the course.

  When we inform you to do “9 repetitions,” we understand
  you may get 9 reps in your first set, 8 in your second, and 6 in your
  third. Subsequent workout, attempt to get 10 reps in your first set, or 9
  reps in your second set, or improve the load a bit.
  You won’t be in a position to progress on every exercise every exercise, but attempt your greatest.

  This workout plan takes you out of your current starting
  point to lean and imply in 12 weeks. Armed with the information that three’s nobody true optimum rep range for hypertrophy, we’d like to try the keys
  to most lean mass growth. What you’ll notice is that mechanical tension may be very much about load-volume.
  This merely signifies that if you carry a heavy
  weight you create such a stimulus that muscle fibers turn into
  broken. After all, this could be a pretty superior muscle
  constructing plan, so with out the inspiration power that
  you’re bringing to the table it’ll pretty much swallow
  you up complete.
  Inside these, he aimed to include 200g of protein, 200g of carbohydrates and 50g of fat.
  Combined with his efforts in the health club and weekly boxing training, this
  diet resulted in a day by day calorie deficit of roughly 750
  calories. The exercises beneath are those Graham used during the
  “lean bulk” section of his training, with the objective of building as a lot
  muscle as attainable. Before you get started,
  there are a few key phrases Thurston says you need to familiarise your self with.
  Alan Ritchson discovered the 5 body weight calisthenic routines helpful for coaching and says
  he’s been doing them for over 20 years.
  In distinction, a split routine will be a extra sensible choice if you would like to prepare most days of the week.
  The 6-day break up can be effective, particularly for intermediate and superior lifters.

  However, intermediate and advanced lifters have
  largely completed enjoying their fast “newbie positive aspects,” so although
  this can be a nice plan, it most likely won’t produce speedy results.
  Missed workouts will unbalance your coaching week, especially if it
  is a frequent prevalence.
  We advocate keeping saturated fat to 10-20% of your complete fat intake.
  In as little as 4-weeks you’ll be leaner, stronger and a hell of a lot
  more jacked. This is your opportunity to take life at full pressure and produce one thing you’d never think about possible.
  Any sort of cardio that raises your coronary heart rate may be carried out
  to extend your endurance. Jogging, boxing, biking, swimming, and
  the stairstepper are some examples. Simply remember to
  extend your calorie intake in your cardio day to compensate for the
  calories being burnt. A good rule of thumb to ask yourself
  is, “Would I be comfy in public without a shirt?” If the answer is no, ask yourself why.

  Changing the grip, angle of pull or elbow place can change how the motion targets the muscle.
  With no specific warmup, Chris Bumstead jumps right into the first
  exercise of the day, a lat pulldown using an underhand shut grip.

  During squats, he wears a belt and a pair of knee sleeves.

  Interestingly, he performs the complete exercise without any footwear on. I’ve all the time accomplished sumo, Romanian, or conventional deadlifts right here.

  This second exercise starts with massive bulking
  exercises, then shifts into easier workouts for your
  core and posture. The workout sheets allow you to swap these exercises for muscle-building workout routines, but if you’re nonetheless comparatively new to lifting,
  I’d keep the workouts as is. When Marco was coaching college,
  skilled, and Olympic athletes, he had most of them on considered one of these Upper/Lower splits.
  Having two lower-body days per week helps athletes run faster and jump greater.

  It helps powerlifters get strong at squats and deadlifts.
  And it gives bodybuilders the covetted X-Frame physique, with broad shoulders and thick thighs.
  Full-body workouts additionally let you reap the benefits of supersets, the place you alternate between coaching different muscle groups.

  Day three is the first Chris Bumstead back workout of the week.
  In addition, the biceps are getting worked within the majority of those actions as
  they work to drag alongside the again. After that, knock out three
  units of fifteen on the pec deck, then mix in some triceps work with two sets of EZ bar cranium
  crushers, before finishing up with two units of push-ups to failure.

  By the end of the pushups, your chest and tris must be smoked.
  If you’re following his plan however need some push-up variations to play
  around with, there are many options.
  You’ll also discover a bunch of coaching applications and workouts in our workout log app.
  Many are free, but our more advanced programs and workouts (such as this one) are for
  premium users only. It’s virtually impossible to maintain track of
  your progress and not using a exercise log. Our app StrengthLog
  is one hundred pc free to obtain and use as a workout tracker and general power coaching app.

  Beginners should concentrate on a structured program with compound lifts like squats, deadlifts, and bench presses.
  Start with manageable weights, prioritize kind, and
  progressively enhance resistance. A year-long approach allows regular progress while
  minimizing the danger of harm or burnout. Embrace endurance and suppleness exams to spherical out your evaluation. For example,
  test your most number of push-ups or pull-ups and measure your vary of movement in key joints.

  This complete strategy ensures your year-long bulking part
  delivers balanced enhancements in power, muscle development, and total health.
  Implement them to make sure your onerous work pays off throughout your bulking journey.

  A clear bulk requires far more dedication and dedication.
  However the excellent news is, it comes with way less fats
  acquire, and for some genetically fortunate folks, fairly presumably none in any respect.

  As a real newbie, you actually don’t need to worry about bulking or
  chopping. All you want to do is eat good and train onerous and you will see
  amazing outcomes.
  (1) He also makes use of cardio to boost his efficiency on set
  but feels he has to do more. You ought to eat healthily and increase calorie consumption before and after a exercise in order to bulk.
  If you’re struggling to hit your vitamin targets from actual
  food, you might beeline for the supplements aisle.
  However, Valdes urges exercisers to proceed with warning.

  “We need to prioritize a food-first strategy, as dietary supplements aren’t a substitute for consuming whole meals,” she says.
  For instance, he notes that a marker of success might be the weight you’re in a position to raise throughout your bulking interval, your
  velocity or sport performance, or your physique composition. Sticking to a minimal of one,
  or multiple, measurements might help you observe success.

  We’ll educate you how to achieve 20 pounds within the
  subsequent 20 weeks. This article aims ought to offer you every little thing you
  need to start training for muscle progress. I’ll also happily answer your questions within the feedback beneath.

  This is my favourite sequence of exercises for packing muscle onto beginners.
  The first 4 workouts are big, and they’ll stimulate muscle development all
  via your body. And then you definitely get the three
  most dependable arm workout routines.
  Really Feel free to modify up the times to cater to your schedule.
  Get Enough Recovery – This routine is a 3 day routine because you need to get well
  between days to actually see any progress. You can beat down your physique every single day
  within the fitness center but if you do not recuperate correctly, you are simply spinning your wheels.
  As Soon As you’re finished lifting, leap onto a machine and
  carry out a high-intensity interval exercise. Verify out the link if you don’t
  know what a HIIT exercise is, however beneath is a simple 15-minute routine that
  might work well.
  Looking to build some muscle and don’t know where to start?
  Or maybe you’ve hit a plateau and questioning the method
  to get out of it. Our intense 12 Week Muscle Constructing Program will put you on the best path for building and shaping
  your muscles.
  He’s smart with his coaching and balances out his cheat meals
  with training, too. Ritchson additionally appears muscular in his current movie, The Ministry of Ungentlemanly Warfare, and says he plans to play his Reacher role for a really long time.
  He’s tailoring his training to maintain the muscles acknowledged with the
  character. Alan Ritchson says he’s not aiming to hit new PRs and retains his time within the gym to 30 minutes.
  However, for those 30 minutes, he offers his all to training, using training to failure, supersets, or even tri-sets.

  You can at all times add extra weight subsequent week if this
  week is simply too straightforward. Progressive overload includes exerting slightly more effort than last time (lift a heavier weight or do 1 more rep) constantly.

  Check out our Beginner’s Guide to the Health Club
  for everything you need to know and getting began in a gym with pattern exercises.
  Yes, he normally does cardio within the morning
  to boost his endurance and cardiovascular fitness.
  If you’ll have the ability to manage it, I additionally suggest doing it for 20 minutes
  of steady cardio at least three times weekly. Clusters are an effective way to extend
  quantity with higher hundreds.
  Camila Mendes has at all times been into an informal exercise, but now, she’s
  in coaching all week. As onerous as you could be
  working to grow your booty, you might simply be focusing on the incorrect areas and
  glute exercises. Why your upper glutes deserve more love, and one of the best workouts to strengthen them.
  Beans and lentils include black beans, kidney beans, pinto beans, chickpeas, edamame,
  and green, brown, red, and yellow lentils (a fast-cooking, high-protein, and carbohydrate
  source). Dried beans require longer cooking time,
  however canned beans (choose the no-added-salt versions) are able to eat.
  Most people think of push-ups as a chest train – which they’re.

  References:

  Legal Steroid Supplement (Weddingwebsite.Com.Au)