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Unique profiles
64
Most used tags
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Top locations
Bizz Fitness, Nuffield Health Milton Keynes Fitness & Wellbeing Gym, One55 Health & Fitness
Average media age
709.7 days
to ratio
1.1
Still coughing and still lifting 🤦🏻‍♀️🤷🏻‍♀️ should probably go back to the doctor but had to take ...
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Still coughing and still lifting 🤦🏻‍♀️🤷🏻‍♀️ should probably go back to the doctor but had to take Dr. Pepper to the vet instead. She somehow fractured her tooth!?! 2 count pause BP 100kg x 4, Deadlift 160kg x 2 @ 7, 155kg x 4, OHP 50kg x 5, pendlay row with 141lb x 8. 5.5 weeks out from IPF BENCH PRESS ... Still coughing and still lifting 🤦🏻‍♀️🤷🏻‍♀️ should probably go back to the doctor but had to take Dr. Pepper to the vet instead. She somehow fractured her tooth!?! 2 count pause BP 100kg x 4, Deadlift 160kg x 2 @ 7, 155kg x 4, OHP 50kg x 5, pendlay row with 141lb x 8. 5.5 weeks out from IPF BENCH PRESS WORLD CHAMPIONSHIP WOOOWEEE @powerlifting.hennessey @aydin_tsa
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I was hoping I’d have some good news of a PB today, was convinced today was *THE* day I finally got 5 ...
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I was hoping I’d have some good news of a PB today, was convinced today was *THE* day I finally got 5 x 100kg snatch grip deficit deadlifts. My best is 4... Today I got 2 🤦🏻‍♀️ It’s a pretty new exercise for me, well the snatch grip part at least, but I’m determined to work on them consistently and ... I was hoping I’d have some good news of a PB today, was convinced today was *THE* day I finally got 5 x 100kg snatch grip deficit deadlifts. My best is 4... Today I got 2 😂🤦🏻‍♀️ It’s a pretty new exercise for me, well the snatch grip part at least, but I’m determined to work on them consistently and nail that 5!

It’s okay if not every session is your absolute best. Some days your strength just isn’t there no matter how hard you try! As long as you give your best EFFORT on that given day, that’s what counts ☺️ I moved onto conventional deficits, didn’t feel great. Had a go at Sumo’s, they were mehhh (pretty gassed from everything before that lol) so just did heavy B.B. glute bridges and a few other accessory movements to get a full session in. And despite not hitting today’s goal I am feeling guuuuud!

Today wasn’t the day, but the day is coming 😈 #determined
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I very rarely post gym stuff because I know a lot of people really couldn’t care less but I’m pretty chuffed with this one!! I’ve been chasing 100kg for a while. Although I’d hit it for my 1RM (1 rep max) a while ago I wanted to get more than one out! At the beginning of the month I got two sets of 4 reps ... I very rarely post gym stuff because I know a lot of people really couldn’t care less but I’m pretty chuffed with this one!! I’ve been chasing 100kg for a while. Although I’d hit it for my 1RM (1 rep max) a while ago I wanted to get more than one out! At the beginning of the month I got two sets of 4 reps out! Happy days. But!👆🏼 Tonight I kicked 100kg in the dick and smacked out 5 x 107.5kg!! 👏🏻
This was my last set so a bit of technical issues at the end but I’m pretty stoked 💪🏼 Thanks @jamiethor 👍🏼
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WARM-UP SETS You’re doing them wrong! (Probably!) . <span class="emoji emoji1f4af"></span>Treat your warmup sets like you do your ...
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WARM-UP SETS You’re doing them wrong! (Probably!) . Treat your warmup sets like you do your worksets. . Don’t waste energy doing 4 sets of 20 rep with a light weight to warmup. . EXAMPLE: Let’s say you’re going to bench press 100kg for 3 sets X 8 reps. Your warmup would look something ... WARM-UP SETS
You’re doing them wrong! (Probably!)
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💯Treat your warmup sets like you do your worksets. .
Don’t waste energy doing 4 sets of 20 rep with a light weight to warmup.
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👉EXAMPLE:
Let’s say you’re going to bench press 100kg for 3 sets X 8 reps. Your warmup would look something like:
Empty bar x 2-5reps
40kg x 2-5reps
60kg x 2-5reps
80kg x 2-5reps
And then get right to it.
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👉The only goal here is to prime the nervous system and to get a feel of the range of motion under load.
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Remind yourself during these warmups of all the cue’s you have to implement: breathing, bracing of the core, controlling the movement pattern, barspeed, etc.
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Perform the warmup reps as explosive as possible as this will prime you to also be explosive on the worksets.
Slow warmups will result in slow worksets, which will result in inferior musclegains.
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✅ Follow @stefan_lamers for more.⠀
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👉KICKSTART YOUR TRANSFORMATION⠀⠀
With any of my FREE Programs & Tools⠀⠀
📲Click the link in my bio @stefan_lamers to get free instant access.⠀
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#arnhem #fitdutchies #fitdutchie #fitfam #fitfamnl
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Supino Carga crescente 20kg à 100kg cada lado... repetições decrescente 5/4/3/2/1... inicia o retorno da carga no Drop-set 100kg aos 20kg 🗡 personalcoach #OGrandecoach #OGrande #escolinhadamaromba #xôflango #ladoograndedaforça #gym #soferreiro #forjadonoaço #halterofilismo ... Supino Carga crescente 20kg à 100kg cada lado... repetições decrescente 5/4/3/2/1... inicia o retorno da carga no Drop-set 100kg aos 20kg 🗡💀💪👊 personalcoach #OGrandecoach #OGrande #escolinhadamaromba #xôflango #ladoograndedaforça #gym #soferreiro #forjadonoaço #halterofilismo #powerlifting #strongman #bodybuilding #bodybuildingcoach #bodybuildinglifestyle #work #lifestyle #noexcuses #atitude #musculação #oldschool #newschoo
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Sesión 1 A. Snatch A1. 6 x 1 @ 65-67.5%, Go every 20s for 2-minutes 70kg A2. 6 x 1 @ 67.5-72.5%, Go every 20s for 2-minutes 75kg A3. 6 x 1 @ 72.5-75%, Go every 20s for 2-minutes 80kg A4. 3 x 1 @ 80-82.5%, Go every 40s for 2-minutes 90kg A5. 3 x 1 @ 82.5-85%, Go every 40s for 2-minutes 93kg A6. ... Sesión 1
A. Snatch
A1. 6 x 1 @ 65-67.5%, Go every 20s for 2-minutes 70kg
A2. 6 x 1 @ 67.5-72.5%, Go every 20s for 2-minutes 75kg
A3. 6 x 1 @ 72.5-75%, Go every 20s for 2-minutes 80kg
A4. 3 x 1 @ 80-82.5%, Go every 40s for 2-minutes 90kg
A5. 3 x 1 @ 82.5-85%, Go every 40s for 2-minutes 93kg
A6. 5 x 1 @ 85-87.5%, Go every minute for 5-minutes 95kg

8 min rest

B. Power clean – 10 sest x 1 reps 75% , EMOM 110kg

8 min rest

C. Back squat – Build to a heavy set of 2 (H2) for the day in a 20-minute window

D. 4 rounds. Every 3 min (video ultima serie)
D1. Thruster – 3 reps 100kg
D2. Legless rope climb – 3 reps
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Getting totally legless with @louloudunc & @heloisenangle yesterday...well that’s certainly how we felt after this session! It was so great to train with two strong and beautiful women that only motivated me to push harder and push beyond what I thought I had left. I didn’t quite know what ... Getting totally legless with @louloudunc & @heloisenangle yesterday...well that’s certainly how we felt after this session! It was so great to train with two strong and beautiful women that only motivated me to push harder and push beyond what I thought I had left. I didn’t quite know what to do with my legs after this one!
I’ve included my weights in brackets below.
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Mobility & Warm up
Row 500m
2 rounds:
10 KB Swings
10 cossack squats
10 press up to T
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A1. Hip thrusts
2 warm up sets x 10 reps (60kg. 100kg)
4 x 8 reps (120kg x 2. 130kg x 2)
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C1. Split squats 3 x 10 (30kg)
C2. Frog reverse hyper extensions 3 x 20
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D1. OH walking lunges 3 x 10 (20kg plate)
D2. Sissy goblet squats 3 x 10 (22kg)
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Leg press finisher (c/o @alexrenniefit 🌮💀) - 80kg
10 half reps
10 full reps
10 narrow reps
X 2
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#bethfitvid
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Testing some new EMOMs for @theemomclub Vol. 2 ~ E2M x 64min (8 rounds) 1: 200m run + 2 rope climbs 2: ...
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Testing some new EMOMs for @theemomclub Vol. 2 ~ E2M x 64min (8 rounds) 1: 200m run + 2 rope climbs 2: 15cal assault bike + 10 deadlifts 100kg 3: 15cal ski + 18 GHDs 4: 15 burpees + 50ft sled pull Complete each couplet in 2min. Difficulty: medium Scaling options: lower the calories or ... Testing some new EMOMs for @theemomclub Vol. 2
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E2M x 64min (8 rounds)
1: 200m run + 2 rope climbs
2: 15cal assault bike + 10 deadlifts 100kg
3: 15cal ski + 18 GHDs
4: 15 burpees + 50ft sled pull
Complete each couplet in 2min.
Difficulty: medium
Scaling options: lower the calories or distances on the machines to allow you to finish them in under a minute. Lower the load on the deadlifts. Scale the reps on the GHD down to a minimum of 10 before scaling the movement to ab mat sit ups. Scale the rope climbs to strict pull ups if you have no ropes.
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Don’t forget my Road to Regionals Program / diet plan and The EMOM Club volume 1 are both 30% off via the link in my bio.
#TheEMOMClub
@trueprotein #trueprotein #trueathlete
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CHEST PRESS PYRAMID C-H-A-L-L-E-N-G-E Definitely one to try! How to: • step 1 : weigh yourself (I am 100kg) •step 2 : work out your percentages -set 1: 110% = weight x 1.1 (me:110) -set 2: 120% = weight x 1.2 (me:120) -set 3: 130% = weight x 1.3 (me:130) -set 4: 140% = weight x 1.4 (me:140) -set ... CHEST PRESS PYRAMID
C-H-A-L-L-E-N-G-E

Definitely one to try!
How to:
• step 1 : weigh yourself (I am 100kg)
•step 2 : work out your percentages -set 1: 110% = weight x 1.1 (me:110)
-set 2: 120% = weight x 1.2 (me:120)
-set 3: 130% = weight x 1.3 (me:130)
-set 4: 140% = weight x 1.4 (me:140)
-set 5: 150% = weight x 1.5 (me:150)

Obviously if you’re not quite this strong you can attempt lighter and work your way up!
But end goal is 1.5 bodyweight!
ENJOY
and tag me if you try it!
#chestday #chestpress #challenge #workout #exercisechallenge #fitnesschallenge #givethisatry #pushworkout #chestworkout #flatbench #benchpress #bodyweight #powerlifting #fotness #bodybuilding #gymshark #alphalete
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Na dúvida ? Vai de round 1 <span class="emoji emoji2705"></span> Adutor 3 x 30reps, descanso de 30s entre as séries. Agachamento livre ...
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Na dúvida ? Vai de round 1 Adutor 3 x 30reps, descanso de 30s entre as séries. Agachamento livre (esse aqui é oq separa os homens dos meninos). 1x 15 reps (100kg) 1x 12 reps (130kg) 1x 10 reps (160kg) 1x8 reps (200kg)- não tenta fazer em casa não 1 x Extensora 10 reps máximas com intervalos ... Na dúvida ? Vai de round 1 ✅

Adutor 3 x 30reps, descanso de 30s entre as séries.
Agachamento livre (esse aqui é oq separa os homens dos meninos). 1x 15 reps (100kg)
1x 12 reps (130kg)
1x 10 reps (160kg)
1x8 reps (200kg)- não tenta fazer em casa não 😁

1 x Extensora 10 reps máximas com intervalos de 30s/20/10/5/10/20/30s.
2 x passada 50 passos.
4 x Abd no Cross + abd canivete + panturrilha sentado 12 reps, sem descanso entre as séries.
Agora é correr para as obrigações que mais tarde é round 2 ✅

Beijooo p todos ! Haha
@moveupoficial
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Tuesday 5:30 am workout @kingsgymofficial - Heavy leg session to start the week. Had a four day rest ...
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Tuesday 5:30 am workout @kingsgymofficial - Heavy leg session to start the week. Had a four day rest so was feeling strong and good to go! Didn’t wake up with enough time on Monday so had to roll over to Tuesday and cram a bit of chest and shoulders in too! Leg Session: Barbell Squat 3 x 5 (140kg) Vertical ... Tuesday 5:30 am workout @kingsgymofficial - Heavy leg session to start the week. Had a four day rest so was feeling strong and good to go! Didn’t wake up with enough time on Monday so had to roll over to Tuesday and cram a bit of chest and shoulders in too!
Leg Session:
Barbell Squat 3 x 5 (140kg)
Vertical Leg press 4 x 10 (120kg)
Seated Leg Curl 3 x 15
Leg Extensions 4 x 12
Quick Chest & Shoulders to Finish:
Shoulder Press Single Arm 3 x 12 (25kg each arm)
Barbell Bench Press 3 x 5 (100kg)

#squats #legs #benchpress #gym #gymmotivation #kingsgyms #croydon #gymlife #dietstartssoon
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“Shawty in the back, she said she workin’ on her glutes” Peach mode. Little dumbbell finisher (4 x 15 reps) from leg day this week after 100kg leg press!🏼 Don’t be scared of weights ladies! You don’t need to go HAM straight off the bat, start light and get the technique right (with some guidance) ... “Shawty in the back, she said she workin’ on her glutes” 🍑 Peach mode.
Little dumbbell finisher (4 x 15 reps) from leg day this week after 100kg leg press!💪🏼 Don’t be scared of weights ladies! You don’t need to go HAM straight off the bat, start light and get the technique right (with some guidance) and work your way up. Getting stronger and lifting heavier is really EMPOWERING. Current PB of 60kg deadlifts on the squat rack and climbing.. 💁🏼‍♀️ @fitazfk_gym #editsbyelle .
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#brisbanegym #brisbanefitness #lululemonausnz #fitazfk #fitazfkgym #girlswholift💪 #legdayworkout #femalefitnessmotivation #girlsmakeyourmove #brisbaneblogger #healthybodyhealthymind #fitaz #sickomode #brisbanecity #peachbuilding
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How's your intensity? Are you getting your goals or are you making friends in the gym? Many people miss the intensity of what they're supposed to be achieving. So put your shit to one side and get on with it. Today's workout: Assault bike warm up: 5mins 60RPM Activation: hip tilts, froggers, ... How's your intensity? Are you getting your goals or are you making friends in the gym? Many people miss the intensity of what they're supposed to be achieving. So put your shit to one side and get on with it. Today's workout:
Assault bike warm up: 5mins 60RPM
Activation: hip tilts, froggers, FLR
A1: Trap bar deads, 6 x [6-8] @140kg
B1: Lat Box Step Overs, 4 x [16-20] @25kg DB's
B2: GHD Hip Ext. 4 x [10-13] @20kg
C1: Box Jump Step Down 3 x[10-12] @24in
C2: Wall Ball 3 x [12-15] @12kg
D1: Sled Push 3x [50m] @100kg
D2: Calve raises 3 x [12-15]
This whole session took 58mins. Make sure you're working for it!
#getyoutgoals #intensity #SustainableBody #crossfithackney #TSTMethod
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MUSCULAÇÃO PARA GANHOS EM FORÇA EM TREINADOS @desalles . No treinamento voltado para os ganhos ...
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MUSCULAÇÃO PARA GANHOS EM FORÇA EM TREINADOS @desalles . No treinamento voltado para os ganhos em força em indivíduos treinados, as cargas relativas comumente são elevadas (1-5 repetições para >80%1RM). . O grande número de séries e os longos intervalos para recuperação do sistema ... MUSCULAÇÃO PARA GANHOS EM FORÇA EM TREINADOS
@desalles
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No treinamento voltado para os ganhos em força em indivíduos treinados, as cargas relativas comumente são elevadas (1-5 repetições para >80%1RM).
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O grande número de séries e os longos intervalos para recuperação do sistema neural e energético (>3min), podem limitar o número de exercícios que podem ser executados em uma sessão de treinamento.
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Para evitar o treinamento de um número limitado de grupos musculares por causa do uso de poucos exercícios, é recomendado o uso de exercícios básicos para múltiplas articulações envolvendo principalmente grandes grupamentos musculares.
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Mesmo que o objetivo principal do seu aluno seja o ganho de massa muscular e ele não se importe muito com o desempenho de força, os treinos com foco na força muscular parecem repercutir em ganhos hipertróficos similares aos obtidos através de protocolos tipicamente prescritos para a hipertrofia muscular (ex: 8-12RM, 30”-2min de intervalo).
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Ou seja, treinos de força são ótimas opções de variação de estímulos na periodização voltada para a hipertrofia.
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Além disso, o aumento da força, adquirido em fases da periodização mais voltadas para este fim, repercutirá no aumento das cargas utilizadas nas fases especificamente voltadas para a hipertrofia muscular.
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Para exemplificar, abaixo segue o último treino de força muscular realizado pela minha aluna @raissarafaelli2
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O treino envolveu 4 exercícios realizados com 2-3min de intervalo entre séries e exercícios:
1. Flexão nórdica 4 x 3-6RM concêntricas/excêntricas (vídeo)
2. Agachamento livre 4 x 6 reps pirâmide crescente 120kg série final
3. LegPress 6 x 6 reps pirâmide crescente 353kg 2 séries finais (vídeo)
4. Panturrilha Smith 5 x 8-12 reps 100kg
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Para quem acompanha o trabalho que desenvolvemos juntos há 5 meses, tanto a evolução das cargas quanto à evolução física são claras.
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#StrengthTraining #forçamuscular #muscularstrength
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Good Back and Bi session with @olihowell23 today<span class="emoji emoji1f4aa"></span>🏻 . . Some of my favourite exercises from today’s ...
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Good Back and Bi session with @olihowell23 today🏻 . . Some of my favourite exercises from today’s session which I would reckon to anyone wanting to build up their back and Bi gains🏋🏻‍♂️ . . Lats pull down 12 x 50kg Superset with seated Row 12 x50kg for a total of 3 sets 🏻 . . Rack pulls ... Good Back and Bi session with @olihowell23 today💪🏻
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Some of my favourite exercises from today’s session which I would reckon to anyone wanting to build up their back and Bi gains🏋🏻‍♂️
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Lats pull down 12 x 50kg Superset with seated Row 12 x50kg for a total of 3 sets😅 🙌🏻
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Rack pulls in pyramid fashion🏋🏻‍♂️ 12 x 60kg, 10 x 80kg, 8 x 100kg in total for 3/4 sets working that lower and middle back😈👀
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Number one bicep exercises to recommend to anyone is Bicep curl with a bar, good Burn and do a total of 4 sets . 12 x 15kg 4 times🔥🔥
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Quad day! Focussed predominantly on the quads in my legs session early today! First time above 100kg in a few weeks on the squats minus my usual back support belt which definitely helps both physically and psychologically! Video shows 110kg x 5 reps. Workout: Squats 5 x 5-8 reps Dumbbell ... Quad day! Focussed predominantly on the quads in my legs session early today!
First time above 100kg in a few weeks on the squats minus my usual back support belt which definitely helps both physically and psychologically!
Video shows 110kg x 5 reps.
Workout:
Squats 5 x 5-8 reps
Dumbbell Lunges 4 x 16 reps
Leg Press 4 x 10 reps
Leg Extensions 4 x 10 reps
Calf Raises 4 x 20 reps
Quads were quivering! Job done.

#nwfitness #legday #quads #squats #personaltrainer #wyboston #legs #instafit #motivation #workout #lifestyle #neverskiplegday #hypertrophy
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10 rounds: 16 x wall balls 8 x handstand push ups 4 x ring muscle ups 2 x squat clean 100kg 10 rounds:
16 x wall balls
8 x handstand push ups
4 x ring muscle ups
2 x squat clean 100kg
Back day with @robynwebster12 4 x 90kg 3 x 100kg 1 x 110kg ( #pb ) Workout: Deadlifts Pull ups ...
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Back day with @robynwebster12 4 x 90kg 3 x 100kg 1 x 110kg ( #pb ) Workout: Deadlifts Pull ups (wide grip) Lat pull downs Low row . . . . . . . . . . . . . . #ampedstore #ampedstellenbosch #ampedgirls #AmpedLife #ampedlifestyle #ampedsanctuary #fitnessmotivation #fitfam ... Back day with @robynwebster12
4 x 90kg
3 x 100kg
1 x 110kg ( #pb )

Workout:
Deadlifts
Pull ups (wide grip)
Lat pull downs
Low row .
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#ampedstore #ampedstellenbosch #ampedgirls #AmpedLife #ampedlifestyle #ampedsanctuary #fitnessmotivation #fitfam #gymgirl #gymlife #igers #physique #motivation #healthylifestyle #backday #deadlifts #backgainz #befearless #gainz #train #workout #workoutvideo #nutrition #supplements #progress #livelifeamped
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98 On Tour <span class="emoji emoji26ab"></span>️<span class="emoji emoji26aa"></span>️ Headed over to our friends @chocolateboxtraining today for this open day workout! ...
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98 On Tour ️ Headed over to our friends @chocolateboxtraining today for this open day workout! Solid! Teams of 4 (30 min cap) 6 x Deadlift 60/100kg 12 x Burpee over bar 18 x Air Squat *split into 2 guy, 2 girl teams. *complete 10 rounds per person *max meter ski in remaining time Hit ... 98 On Tour ⚫️⚪️
Headed over to our friends @chocolateboxtraining today for this open day workout! Solid!

Teams of 4 (30 min cap)
6 x Deadlift 60/100kg
12 x Burpee over bar
18 x Air Squat *split into 2 guy, 2 girl teams.
*complete 10 rounds per person
*max meter ski in remaining time
Hit 5323m
#98gym #98program #bodyscience
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<span class="emoji emoji274c"></span>One of THE BEST upper body exercises for overall muscle growth and strength. . You know why? Let ...
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One of THE BEST upper body exercises for overall muscle growth and strength. . You know why? Let me explain to you why.. (The same reason why dips are so great. Read yesterday’s post for that) . “It’s one of the exercises that moves your body through space (just like dips, any squat or ... ❌One of THE BEST upper body exercises for overall muscle growth and strength.
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You know why? Let me explain to you why..
(The same reason why dips are so great. Read yesterday’s post for that)
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“👉It’s one of the exercises that moves your body through space (just like dips, any squat or deadlift movement, powercleans and so on) which has shown to have the most potential for muscle- and strength growth. This has been shown in studies over and over again for decades.”
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It’s not just a ‘latissimus dorsi and biceps’ exercise like most people would think if you’re misinformed.
It works like 80% of your muscles in the upper body. This has been shown by various EMG studies.
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✅It actually works the upper chest and triceps quite well believe it or not.
✅It works the core just as much as weighted crunches.
✅It is a better bicep exercise than barbell curls in most cases.
(And no, the lat pulldown does not have the same effect, it’s inferior to the chinup for overall development)
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“👨‍🏫 More muscles involved = more growth potential”
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This idea of chinups being a ‘back exercise’ is an outdated concept from the bodybuilding world.
INSTEAD, use this exercise to build up your entire upperbody to become more athletic, stronger and to build a lot more muscle.
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👉2nd clip: Just hit a PR today since I implemented chinups of 4 reps x BW(100kg) + 40kg.
(I should probably say 103+kg as 100 is morning weight butt naked with no food of water🤔😁)
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Let’s see how strong we can get😏🤙
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✅ Follow @stefan_lamers for more.
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👉KICKSTART YOUR TRANSFORMATION⠀
With any of my FREE Programs & Tools⠀
📲Click the link in my bio @stefan_lamers to get free instant access.
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#arnhem #fitdutchies #fitdutchie #fitfam #fitfamnl
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First time I have done any quad work in over 4 weeks! Squat: 100kg(220lbs) x 6 Completely pain and tightness free in the left quad. Winning. ^_^ #aaroncurtis #ironcurtis #twoguysonesnap #toobig #imskinny #imskny #nolegs #soskinnyithurts #masstheticarmy #massthetics #naturalbodybuilding ... First time I have done any quad work in over 4 weeks!

Squat: 100kg(220lbs) x 6

Completely pain and tightness free in the left quad.

Winning. ^_^

#aaroncurtis #ironcurtis #twoguysonesnap #toobig #imskinny #imskny #nolegs #soskinnyithurts #masstheticarmy #massthetics #naturalbodybuilding #bodybuilding #natty4lyf #personaltraining #onlinetraining #onlinept #nutrition #zujinutrition #strongliftwear #slw #suppsrus #teamorange
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A mix up tonight of weights and power training. Each excersize was done two times and in rotation to failure. Handstand lifts 3 sets of 20 Rolling plank 60kg 5 sets of 10 Rolling plank 30kg 3 sets of 20 Drag pulls 80kg 4 lengths 30 seconds 1 length Raised lunge lifts both sides ... A mix up tonight of weights and power training. Each excersize was done two times and in rotation to failure.

Handstand lifts
3 sets of 20

Rolling plank 60kg
5 sets of 10

Rolling plank 30kg
3 sets of 20

Drag pulls 80kg
4 lengths
30 seconds 1 length

Raised lunge lifts both sides each weight
20kg x 10
30kg x10
40kg x10
50kg x10
60kg x10
70kg x10

Two-Arm Long Bar Row Lift
40kg x8
80kg x7
100kg x6
120kg x5
140kg x4
160kg x3
180kg x2
190kg x1 #xristosuk #bootyfordays #gains #fit #fitfam #fitnessaddict #fitnesslifestyle #gym #gymlife #gymrat #health #shredz #shredded #crossfit #fatloss #muscles #exercise #fitspo #beastmode #instafit #gainscity #goham #april #4thplace #motivation #healthylifestyle #2018 #westwayfitness #everyoneactive #swol
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️ LÉGENDE AU DIPS: 10 x 50 kg de lest ️ . Voici la vidéo de ma perf qui m'aura valu le niveau légende au dips du Club SuperPhysique, soit 10 reps avec 50kg de lest. PDC: 75,2kg . J'avais validé le niveau gold le 4 mai 2017 avec 40 répétitions au PDC et le 24 mai 2017 j'ai effectué les 10 reps à 35kg ... ⭕️ LÉGENDE AU DIPS: 10 x 50 kg de lest ⭕️
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Voici la vidéo de ma perf qui m'aura valu le niveau légende au dips du Club SuperPhysique, soit 10 reps avec 50kg de lest. PDC: 75,2kg
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J'avais validé le niveau gold le 4 mai 2017 avec 40 répétitions au PDC et le 24 mai 2017 j'ai effectué les 10 reps à 35kg de lest (vidéo que vous pouvez voir sur mon mur insta). J'ai donc mis 9 mois pour valider le niveau légende avec un seul cycle où l'augmentation était d'un kilo par semaine. J'étais reparti en 4x10 à 20kg de lest avec 1'30. J'ai fini sur un 3x6 à 45kg puis sur plus qu'une seule série lourde. J'ai mis 33 séances pour valider cette performance.
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Ce qui me fait bien rire c'est le nombre de fois où l'on se fou de ma gueule dans ma salle car j'augmente que de 1kg / semaine et que 1kg sur plus de 100kg total c'est ridicule, mais voilà je pense être l'un des rare seul à pouvoir faire 10 répétitions à 50kg de lest dans ma salle.
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Alors même si dans vos salles on rigole de vous, continuer à croire en vous et vous verrez avec le temps vous aller les surpasser.
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Il le reste donc plus que un exercice pour valider complètement le niveau légende ! J'irai le chercher sur du soulever de terre jambes tendu (actuellement [email protected],5kg 2').
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Titan au dips pour 2019 ? 🤔 .
Traction large ☑️
Traction supination ☑️
Développer épaule ☑️
Dips ☑️
Soulever de terre jambes tendu 🔜
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STAY TUNED !
Let's gonna FIGHT FOR IT !
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#SuperPhysique #TEAMSP #SP #spgames #tribusp #RYC #musculation #muscu #fitness #fit #powerlifting #power #force #body #streetworkout #fitfrenchies #naturel #Nofiltre #nolimits #motivation #determination #hard #work #gymshark #myprotein #agila
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Back to the drawing block. 1st deadlift sess after majority voted for a comeback. Here last set of 4 x 5 of 100kg. Feeling good and pain free but form could be better. #deadlift Back to the drawing block. 1st deadlift sess after majority voted for a comeback. Here last set of 4 x 5 of 100kg. Feeling good and pain free but form could be better.
#deadlift
Yesterday early morning training session 4 x 1rep 100kg Lowbar Squat 10 sec Holds and 4x5rep 157.5 kg deadies + glute bands bar bell raises and partail sqauts. Followed by an late arvo 1hr intense HIIT Cardio Session wearing 12kg weighted plate vest at @missnutritionttraininghouse. Smashed ... Yesterday early morning training session 4 x 1rep 100kg Lowbar Squat 10 sec Holds and 4x5rep 157.5 kg deadies + glute bands bar bell raises and partail sqauts. Followed by an late arvo 1hr intense HIIT Cardio Session wearing 12kg weighted plate vest at @missnutritionttraininghouse. Smashed both session. Love it #keepingitmoist #loaded #loadthoseplates #liftingiron
#loaditliftitloveit #ipa #rawpowerlifting
#teamrowston #powerliftingaustralia #powerlifting #massnutrition #masstweed #7weeks #lifesboringdry
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I love Monday’s - a clean slate and chance to set the tone for the week ahead. Today’s speed strength: ...
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I love Monday’s - a clean slate and chance to set the tone for the week ahead. Today’s speed strength: 4 x 12 back squat at 100kg. My heart rate was through the roof @smaifitness @thewodlife @rawstrengthandconditioning #squats #thewodlife #smaifitness #strengthtraining #trainfast I love Monday’s - a clean slate and chance to set the tone for the week ahead.
Today’s speed strength: 4 x 12 back squat at 100kg. My heart rate was through the roof🔥🔥
@smaifitness @thewodlife @rawstrengthandconditioning
#squats #thewodlife #smaifitness #strengthtraining #trainfast
100kg/220lbs x 5reps - probably first video I have done in about 4 months, this is a rebuild from my operation in April and my fractured disc in my back. I know I'm a lower body fat due to my own belt not fitting me properly anymore and being loose on my stomach there are a few tweaks needed to rebuild ... 100kg/220lbs x 5reps - probably first video I have done in about 4 months, this is a rebuild from my operation in April and my fractured disc in my back. I know I'm a lower body fat due to my own belt not fitting me properly anymore and being loose on my stomach 😂 there are a few tweaks needed to rebuild my squat but this is actually the heaviest rep max I've ever done in my life. A break has done me wonders. I wanted to go heavier oh my lord I honestly wanted to max out today so bad but I'm slowly upping my weight because that is the sensible way and if I don't I'll end up hurting myself again 😤 also cheers @amyyhym for the robotic spotting 😘
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Team 98 for the win <span class="emoji emoji1f3c6"></span> Awesome morning at the @chocolateboxtraining open day. Solid workout at ...
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Team 98 for the win Awesome morning at the @chocolateboxtraining open day. Solid workout at a great facility. Check it out if you’re in the area. Teams of 4 (30 min cap) 6 x Deadlift 60/100kg 12 x Burpee over bar 18 x Air Squat *split into 2 guy, 2 girl teams. *complete 10 rounds per person *max ... Team 98 for the win 🏆

Awesome morning at the @chocolateboxtraining open day. Solid workout at a great facility. Check it out if you’re in the area.
Teams of 4 (30 min cap)
6 x Deadlift 60/100kg
12 x Burpee over bar
18 x Air Squat *split into 2 guy, 2 girl teams.
*complete 10 rounds per person
*max meter ski in remaining time
#98gym #98program #bodyscience
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Bench press session.🦍 - Reprise doucement de la force après avoir laisser ça de côté et perdu 2-3kg.🤓 Donc voilà un 3 x 3 à 130kg suivi d’un 15 rep à 100kg.🏽 Donc la l’objectif c’est d’oublier un peu la sèche et les abdos, pour me faire plaisir pendant 4 semaines on va dire, et après on attaquera ... Bench press session.🦍
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Reprise doucement de la force après avoir laisser ça de côté et perdu 2-3kg.🤓
Donc voilà un 3 x 3 à 130kg suivi d’un 15 rep à 100kg.🙌🏽
Donc la l’objectif c’est d’oublier un peu la sèche et les abdos, pour me faire plaisir pendant 4 semaines on va dire, et après on attaquera les choses les sérieuses.👺
Bonne soirée et bon weekend de Pâques la mif.🙏🏽
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Workout with amazing athletes, get amazing results. Great company and mentors are such an important ...
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Workout with amazing athletes, get amazing results. Great company and mentors are such an important factor to success. Featuring awesome awesome Australian @vivaathletic Athlete Liam and his super team @liamckenziee “Who doesnt love a killer Team Sunday session! Thanks @chocolateboxtraining ... Workout with amazing athletes, get amazing results. Great company and mentors are such an important factor to success. Featuring awesome awesome Australian @vivaathletic Athlete Liam and his super team @liamckenziee “Who doesnt love a killer Team Sunday session! Thanks @chocolateboxtraining for putting on a great workout 💦🙌 @peterday__ @beccurtis_ @kristie080 @liamckenziee

30 minute Workout teams of 4
60 x 100kg / 60kg deadlifts
120 x burpees over bar
180 air squats
Remaining time on ski erg
2696 m”
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Graduated to the green bands plus a new max double moving eaaaaasy... it has been a solid week<span class="emoji emoji1f483"></span> • Dependent ...
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Graduated to the green bands plus a new max double moving eaaaaasy... it has been a solid week • Dependent on @cellucor C4 more than ever to give me life after full study days and little sleep. 6 days till NPLEX and 23 DAYS TILL THE PLATFORM • 4 X 2 @100kg + greeeeens 2 X 2 @135kg @apex.power ... Graduated to the green bands plus a new max double moving eaaaaasy... it has been a solid week💃

Dependent on @cellucor C4 more than ever to give me life after full study days and little sleep. 6 days till NPLEX and 23 DAYS TILL THE PLATFORM😁

4 X 2 @100kg + greeeeens
2 X 2 @135kg
@apex.power
@tyler_jefferis
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DNF - Toughest FYF of 2018 to date. Teams of 3 5 rounds 50 x Safety Bar Squat (100kg/60kg) 50 x ...
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DNF - Toughest FYF of 2018 to date. Teams of 3 5 rounds 50 x Safety Bar Squat (100kg/60kg) 50 x Bench Press (80kg/40kg) 100m Dead Ball Carry (65kg/35kg) *Every 5 mins complete 50 cal team Airbike 45 min cap Had 4 bench and 100m carry to go to complete 5 rounds. #98gym #bodyscience ... DNF - Toughest FYF of 2018 to date.

Teams of 3
5 rounds
50 x Safety Bar Squat (100kg/60kg)
50 x Bench Press (80kg/40kg)
100m Dead Ball Carry (65kg/35kg)
*Every 5 mins complete 50 cal team Airbike
45 min cap

Had 4 bench and 100m carry to go to complete 5 rounds.

#98gym #bodyscience #strength #fyf
@untetheredvisuals
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It was an ok sesh. Got some PB's. 1) Snatch Balance @ 100KG (PB) 2) Block Snatch @ 80KG (PB) 3) Front ...
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It was an ok sesh. Got some PB's. 1) Snatch Balance @ 100KG (PB) 2) Block Snatch @ 80KG (PB) 3) Front Squats @ 125KG x 2 (PB) 4) Front Squat @ 130KG x 2 Fail.. It was an ok sesh. Got some PB's.
1) Snatch Balance @ 100KG (PB)
2) Block Snatch @ 80KG (PB)
3) Front Squats @ 125KG x 2 (PB)
4) Front Squat @ 130KG x 2 Fail..
FYF CREW Tough one today to say the least. Teams of 3 5 rounds 50 x Safety Bar Squat (100kg/60kg) 50 ...
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FYF CREW Tough one today to say the least. Teams of 3 5 rounds 50 x Safety Bar Squat (100kg/60kg) 50 x Bench Press (80kg/40kg) 100m Dead Ball Carry (65kg/35kg) *Every 5 mins complete 50 cal team Airbike *45 min cap No teams beat the cap. Furthest had 4 bench and 100m carry to go to complete ... FYF CREW

Tough one today to say the least.
Teams of 3
5 rounds
50 x Safety Bar Squat (100kg/60kg)
50 x Bench Press (80kg/40kg)
100m Dead Ball Carry (65kg/35kg)
*Every 5 mins complete 50 cal team Airbike *45 min cap

No teams beat the cap. Furthest had 4 bench and 100m carry to go to complete 5 rounds. 🚨Give it a run and post times below 🚨
#98gym #bodyscience #strength #fyf
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Mais um #TBT por hoje !!!! . . Ser atleta é ter história no esporte e não ficar "posando" de atleta ...
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Mais um #TBT por hoje !!!! . . Ser atleta é ter história no esporte e não ficar "posando" de atleta em rede social sem ao menos ter 1 título importante em sua carreira !!! . . Indo por essa linha de pensamento, e como hoje é dia de relembrar ... segura aí !!!! . . .6 x CAMPEÃO ESTADUAL. .2 x CAMPEÃO ... Mais um #TBT por hoje !!!! .
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Ser atleta é ter história no esporte e não ficar "posando" de atleta em rede social sem ao menos ter 1 título importante em sua carreira !!! .
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Indo por essa linha de pensamento, e como hoje é dia de relembrar ... segura aí !!!! .
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.6 x CAMPEÃO ESTADUAL.
.2 x CAMPEÃO ESTADUAL OVERALL
.3 x CAMPEÃO BRASILEIRO .
.CAMPEÃO COPA CONSELHEIRO LAFAYETE Jr NABBA 2003.
.MELHOR ATLETA Jr NABBA 2003.
.CAMPEÃO TROFÉU São Paulo 2004 .
.CAMPEÃO COPA ENAF 2005.
.CAMPEÃO COPA ENAF 2008.
.VICE CAMPEÃO BIGIRON IFBB 2009
.CAMPEÃO IFBB CHAMPION ATÉ 100KG
.CAMPEÃO IFBB CHAMPION OVERALL.
.CAMPEAO MR. CABO FRIO ATÉ 100KG
.CAMPEAO MR. CABO FRIO OVERALL
. 2 X 3° lugar Campeonato Brasileiro .
. 4° Lugar ARNOLD CLASSIC SOUTH AMÉRICA.
. 6° Lugar MR.UNIVERSE NABBA 2003
. 9° Lugar CAMPEONATO MUNDIAL IFBB.
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Se não me esqueci de nada ... é isso aí !!! .
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#TBT #Recordar #BodybuildingLifeStyle #IFBBRIO #NPC
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...esse valor se inverte e estas bactérias irão atacar nosso corpo de todas as formas. Então, necessitamos ...
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...esse valor se inverte e estas bactérias irão atacar nosso corpo de todas as formas. Então, necessitamos ingerir alimentos que nos ajudem a proliferar a multiplicação de BOAS bactérias para termos do nosso lado esta produção de 70%. Manter a microbiota intestinal integra e em ótimo ... ...esse valor se inverte e estas bactérias irão atacar nosso corpo de todas as formas.
Então, necessitamos ingerir alimentos que nos ajudem a proliferar a multiplicação de BOAS bactérias para termos do nosso lado esta produção de 70%. Manter a microbiota intestinal integra e em ótimo funcionamento é o principal preceito de saúde considerado hoje.
As bactérias boas crescem rapidamente nas seguintes situações;
- nascidos de parto normal
- bebês amamentados até os 6 meses ou mais
- aqueles que crescem em um ambiente mais rural.
- baixo ou nenhum uso de antibióticos
- alimentação repleta de plantas e fibras.
Quais são os alimentos indicados para pessoa que está com o intestino preso? Dois dos principais alimentos são ÁGUA E FIBRAS. Procure fazer uma conta de 35ml x seu peso corporal. Por exemplo, se você pesa 100kg, então o mínimo de água que você deve beber é 3,5 litros de água ao dia. Se você pratica musculação ou algum esporte de maneira intensa, essa conta deve ser feita com 50ml por quilo de peso. No mesmo exemplo dos 100kg, neste caso a pessoa terá de ingerir 5 litros de água por dia.

Outra coisa importante é evitar açúcar e farinha refinada que são ricos em Cádmio que compete com o Zinco e acaba afetando varias funções do nosso organismo, principalmente a imunidade. Se você diminuir os alimentos ricos em açúcares e farinha, e aumentar a ingestão de água e fibras é o primeiro passo para o intestino funcionar de maneira otimizada.
As Doenças autoimunes é importante ser salientado aqui, pois o intestino está diretamente envolvido. Nosso intestino é muito inteligente e sabe o que pode e o que não pode entrar, porém o uso de antibióticos, anti-inflamatórios, anticoncepcionais, tudo isso agride a mucosa do intestino e começa a agredir a membrana do intestino e essa capacidade do intestino de selecionar o que se de e o que não deve entrar começa a ficar comprometida, começam-se a abrir rasgos no intestino onde começam a entrar coisas que não deveriam como bactérias, fungos, proteínas mal digeridas, formando imuno complexos que irão causar uma reação no sistema imunológico.
CONTINUA NA PARTE 4...
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People only really see my 3 PL lifts and never see the work that's actually put into building a decent muscular base. In the off-season I generally focus on hypertrophy, cardiovascular conditioning, muscular endurance, efficient motor patterning, speed, power and intent. Identifying ... People only really see my 3 PL lifts and never see the work that's actually put into building a decent muscular base. In the off-season I generally focus on hypertrophy, cardiovascular conditioning, muscular endurance, efficient motor patterning, speed, power and intent.

Identifying weak points and minimising their negative affect on the ultimate goal is what I purely try to put all my effort into. Steering slightly away from specificity to focus on muscular strength as an overall unit and increase muscular cross sectional area.

Specificity does however become more apparent the closer comp prep becomes and I do manipulate these accessory exercises to compliment the end goal.

Starfish bench
100kg x 4 x 10

Floor press 4x8
Gym ball roll out 4x8

SA Kneeling db shoulder press 3x10
Lateral raises 3x20

Banded pendlay rows 3x12
High banded face pulls 3x15
Lying dB skull crushes 3x15

Spider curls 3x25
Overhead db Tricep press 3x15
Banded shoulder stability exercises
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@eddycoan @manletmorrison @thamonstar @joshtait @85gunit @pathoughy @camo_ozpower @scott83murdoch @beatsoftheboss @aussiestrength @loadedlifting @nutritionwarehouse @es_barbell @sarah_jaide84
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Esta fue mi rutina de pierna de hoy 10series de sentadilla. 8 series con 100kg x 10 reps 2 series con 140kg x 6 reps Pantorrilla sentado 4 series x 30 reps. Y listo!! Rutina lista en 20 minutos. @smartfit_colombia @purofitness_col. #deleallichallenge Puedo ser el último en hacerlo ... Esta fue mi rutina de pierna de hoy
10series de sentadilla.

8 series con 100kg x 10 reps
2 series con 140kg x 6 reps
Pantorrilla sentado 4 series x 30 reps.

Y listo!! Rutina lista en 20 minutos.

@smartfit_colombia
@purofitness_col.
#deleallichallenge Puedo ser el último en hacerlo ??.
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www.cesarthefit.com.co
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Should you track your calorie output when training for fat loss<span class="emoji emoji26a0"></span>️<span class="emoji emoji2049"></span>️ I got asked this question several ...
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Should you track your calorie output when training for fat loss️ I got asked this question several times the past week so why not address it. First up most methods of tracking calorie output struggle with being accurate, there is often delays in HR esp wrist worn trackers and also how ... Should you track your calorie output when training for fat loss⚠️⁉️
I got asked this question several times the past week so why not address it.
First up most methods of tracking calorie output struggle with being 💯 accurate, there is often delays in HR esp wrist worn trackers and also how can it quantify caloric output to be only based on weight/height/age alone. (Also machines at the gym dosing calories on a treadmill or stair master only works if your using the same machine)
There is no consideration for where you are at metabolically nor fitness level which will throw calorie burn either over or under which is why I DONT track it for clients.
I do however LOVE using them for measurements of steps to quantify a rough NEAT baseline.
Eg if a client is not dropping fat doing 5x training days and 5000 steps per day we may not need to make dietary changes simply adjust them to 8000 steps a day or add some more intensive cardio to optimise time spent on it if more efficient.
So do I track anything training wise ?
Absolutely.
I track net VOLUME for both resistance training and net output for cardio and also steps per day.

VOLUME = REPS X SETS X WEIGHT EG if your doing 10 reps x 4 sets x 100kg = 4,000kg of load, if your wanting to progress volume you could simply go to 12 reps the following week or 5 sets or more weight it doesn’t have to be all 3 at once and shouldn’t.
I also track minutes of net MISS or LISS, any HIIT training and also steps.
So when a client decides to YOLO it and not stick to the plan it makes it VERY difficult to quantify output week by week and know if dietary changes or training changes need to be made.
Increasing volume will in turn increase caloric output hence not needing to track it so to speak on apps.
Be smart with your training and also don’t overlook the old school methods of tracking and quantifying #loveaspreadsheet. ⚠️ AKA KNOW YOUR NUMBERS or get a coach who does it for you, and work with the effective minimum volume dose to get the result you want (more is not always better, especially for a beginner)⚠️ it’s a science and maths game this fitness journey.
QUESTIONS ⁉️ pop them below!
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Squats: 220kg (485lbs) x 4 Volume PR As happy as I am about PRs, I’m my worst critic when it comes to my form. I probably cut at most 2 reps out from not maintaining tightness. Shoutout to the squad @harrisonriggs @mw.stinson @bean.93kg for the spot and hype. 🏾😈 @pr_breaker @houstonwoods ... Squats: 220kg (485lbs) x 4 Volume PR

As happy as I am about PRs, I’m my worst critic when it comes to my form. I probably cut at most 2 reps out from not maintaining tightness. Shoutout to the squad @harrisonriggs @mw.stinson @bean.93kg for the spot and hype. 🙏🏾😈 @pr_breaker @houstonwoods @virusintl @a7intl @stancesocks @uspaalabama @ironrebel @zonesmellingsalts
#zonesmellingsalts #roguefitness #squat #squats #lowbar #powerlifting #uspapowerlifting #uspapower #bamabred #220kg #220boiz #100kg #volume #pr #rpe #virusintl #a7intl #sbd #nike #stancesocks #quake #strengthshop #raw #roadto1600 #junkbrands #headbandshawty
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190kg HIP THRUSTS - 6 REPS Happy MONYAY sexy people Excuse the three chins - but this was my RIDICULOUS Hamstring session over the weekend. - My workout was 4 sets of hip thrusts. I always warm up - prior to doing heavy hip thrusts. - WARM UP SET Set 1 - the bar Set 2 - 60kg Set 3 - 100kg Set ... 190kg HIP THRUSTS - 6 REPS
Happy MONYAY sexy people
Excuse the three chins - but this was my RIDICULOUS Hamstring session over the weekend. -
My workout was 4 sets of hip thrusts.
I always warm up - prior to doing heavy hip thrusts. -

WARM UP SET
Set 1 - the bar
Set 2 - 60kg
Set 3 - 100kg
Set 4 - 140kg -
WORKING SET:
Set 1: 180kg x 6
Set 2: 180kg x 6
Set 3: 190kg x 6
Set 4 190kg x 6 -

Absolutely loving my training program - as hard as it is - thanks to my coach @lmtlsstraining -

Happy MONYAY y’all 💪🏻
Wearing: @musclerepublicapparel -use my code: TAMARA10
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SQUATS • if I’m honest with you this is the first time I have added heavy squats into my leg workout in a looong long time - I can’t even remember the last time I did them!! I was super happy with my lifts today considering that! I want to hit 100kg next week!! why havnt I been doing squats? Firstly ... SQUATS • if I’m honest with you this is the first time I have added heavy squats into my leg workout in a looong long time - I can’t even remember the last time I did them!! I was super happy with my lifts today considering that! I want to hit 100kg next week!! 💥 why havnt I been doing squats? Firstly I haven’t had a spotter thanks to my 4 different spotters today 😂 @mr_findaway @idontunderstandrew @taytayrocteur @chelseyjade.x Personally I am very quad dominant, they take over in most exercises & I don’t want to grow my quads too much bigger than they already are. Hence why I focus more on my hamstrings & glutes. Although squats are one of the best compound movements I believe glutes bridges & weighted kickbacks are my fav for growing the bootay! 🍑 HOWEVER the key is, to get your glutes firing beforehand so they are working overtime in your heavy lifts! If you are wanting help with workouts & growing the 🍑🍑🍑 DM me for workout plans and/or macro plans!!!
Todays leg workout:
Smith machine kickbacks superset with frog kicks 5x12
Resistance band glute bridges 5x12
Squat set 🔻
1. 40kg x 15,
2. 50kg x 12
3. 55kg x 10
4. 60kg x 8
5. 65kg x 6
6. 70kg x 4
7. 80kg x 2
8. 85kg x 2
track is level up @ciara wearing @ryderwear seamless sports bra discount code ‘AMBER10’
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Snippet of my leg workout today <span class="emoji emoji1f481"></span>🏽‍♀️don’t mind my poor attempt in recording I train legs 3 times ...
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Snippet of my leg workout today 🏽‍♀️don’t mind my poor attempt in recording I train legs 3 times in the week, each one focusing either more on glutes, quads or hamstrings. With hip thrusts I like to do: - Warm up weight: 60kg x 12 - Set 1: 80kg x 10 (miscounted today) - Set 2: 90kg x 8 - Set ... Snippet of my leg workout today 💁🏽‍♀️don’t mind my poor attempt in recording
I train legs 3 times in the week, each one focusing either more on glutes, quads or hamstrings.
With hip thrusts I like to do: -
Warm up weight:
60kg x 12 - Set 1: 80kg x 10 (miscounted today) 😂
- Set 2: 90kg x 8
- Set 3: 100kg x 6 -Set 4: I do a drop Set from 100kg down to 60kg trying to push out as much reps each time I lower the weight. I am then officially a butt sore zombie 🙃 didn’t record the last set but
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SWIPE <span class="emoji emoji1f449"></span> third full workout for the week, with a day off between session 2 & 3. More strength work, with ...
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SWIPE third full workout for the week, with a day off between session 2 & 3. More strength work, with a bench press/ chest focus today. - ️Tempo High Bar Squat: 4 x 6 x 162.5kg ️3 Count Pause Bench: 4 x 4 x 115.5kg ️Floor Press: 3 x 8 x 100kg ️Scap Push-Up: 4 x 10 ️Cable Crossover: 4 x 20 - Pre-Workout: ... SWIPE 👉 third full workout for the week, with a day off between session 2 & 3. More strength work, with a bench press/ chest focus today.
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▪️Tempo High Bar Squat: 4 x 6 x 162.5kg
▪️3 Count Pause Bench: 4 x 4 x 115.5kg
▪️Floor Press: 3 x 8 x 100kg
▪️Scap Push-Up: 4 x 10
▪️Cable Crossover: 4 x 20
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Pre-Workout: @optimumnutrition.au Gold Standard Pre
Intra-Workout: @optimumnutrition.au Pro BCAAs
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HyperDBS is becoming MyPhysique! Launching soon. Custom workout builder, macro calculator & online coaching system. Stay tuned.
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#WOD #FullWorkout #FitnessAddict #OnlineCoach #Bodybuilding #Bulking #MuscleGain #Science #LeanGains
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Day 17: start the day off with Pilates then Strong Lift 3 Workout (not done this program in a while). ...
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Day 17: start the day off with Pilates then Strong Lift 3 Workout (not done this program in a while). Leg press 100kg x 20, 120kg x 15, 135kg x 12, 150kg x 8, 170kg x 4, 150kg x 8, 120kg x 15, 100kg x20. Bent over row 22.5kg x15, 27.5kg x 12, 32.5kg x 8, 40kg x 6, 47.5kg x 4, 32.5kg x 8, 27.5kg x 12. ... Day 17: start the day off with Pilates then Strong Lift 3 Workout (not done this program in a while). Leg press 100kg x 20,
120kg x 15,
135kg x 12,
150kg x 8,
170kg x 4,
150kg x 8,
120kg x 15,
100kg x20.
Bent over row 22.5kg x15, 27.5kg x 12, 32.5kg x 8, 40kg x 6, 47.5kg x 4, 32.5kg x 8, 27.5kg x 12. Clean and Press (need to work on my form has I’ve not done this exercise in a long while). Finished off with a superset of standing bar curl 22.5kg x 15, 22.5kg x12, 22.5kg x 10 and Cable Tricep Extension 10kg x 15, 15kg x 12, 15kg x 10. I’ve seen some improvement in my strength and lifting from my left arm getting stronger and setting new PBs, looking forward to take progress photo with my PT @taureanthetrainer see if how I’m feeling matches how I look 🙈 #weekofPBs #PBshavebeenset #SetHitSmash #Trainhardtraindirty #pinkandblueishowiroll #workingtobestrongnotskinny #getitgirl #instafit #instafitness
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<span class="emoji emoji2753"></span><span class="emoji emoji2753"></span>WHERE TO BEGIN<span class="emoji emoji2753"></span><span class="emoji emoji2753"></span>Been pretty MIA the last week because I’ve just been plain old sick! Every ounce ...
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WHERE TO BEGINBeen pretty MIA the last week because I’ve just been plain old sick! Every ounce of energy has been zapped from me in addition to traveling to a convention in TX. So needless to say I’ve not been training and I’ve been sleeping as much as possible. It feels great to get back to ... ❓❓WHERE TO BEGIN❓❓Been pretty MIA the last week because I’ve just been plain old sick! Every ounce of energy has been zapped from me in addition to traveling to a convention in TX. So needless to say I’ve not been training and I’ve been sleeping as much as possible. It feels great to get back to business and pick up where I left off (sort of). 🍑🍑HIP UPDATE🍑🍑 my pain level has decreased every day since my injury at the Arnold and my daily function such as sleeping, sitting, walking, lifting my leg, etc has continued to improve as well. While slow to improve, my ability to train my lower body is moving along. We decided to get an MRI to confirm the tissues involved in the injury to help us decide if further medical intervention is applicable to speed along recovery. It TURNS OUT I have a small avulsion fracture/tear in my rectus femoris. I don’t believe the avulsion is a complete avulsion as we didn’t see it on the initial x-ray. I have yet to speak to my orthopedist directly for complete information on this but this explains and confirms a lot. At this point in time my treatment is NOT CHANGING because of the MRI results. In fact, in most scenarios like mine, an MRI isn’t warranted as it doesn’t change the course of action much since we treat presentation and not images. This isn’t the type of tear they do surgery for. Because I’m a high level athlete with a championship event on the horizon, as well as being a PT and having a good professional relationship with my orthopedist, we got the imaging done. ⚡️It is not changing the course of treatment.⚡️ I can’t express that enough. IMAGING ISN’T EVERYTHING! So stop defining yourself by the MRI of your lumbar spine or your shoulder. Just because you have a labrum tear, or a herniated disc, or a tear in your hip DOES NOT MEAN YOU ARE A DOOMED INVALID. If you approach your rehab from a technical and programming perspective, chances are you will exceed your pre injury level of athleticism. Find the right person to help you do that! 💪🏼💪🏼💪🏼TODAY’S WORKOUT 💪🏼💪🏼💪🏼 #squat 90kg x 5 x 3 sets, comp bench 105kg x1 @ 7, 100kg x 3 x 4 sets, Larsen #benchpress 75kg x 6 x 3 sets. Skipped chins and that’s ok!
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Po redukcji siła idzie pomału do góry 100kg x 5 w 4 seriach 🏼 #powerliftinggirl #martwyciąg #deadlift #100kg #power #stronggirl #trójbój #strongwoman Po redukcji siła idzie pomału do góry ⬆
100kg x 5 w 4 seriach 💪🏼
#powerliftinggirl #martwyciąg #deadlift #100kg #power #stronggirl #trójbój #strongwoman
Just over here trying to maintain a little strength whilst cutting. 115kg x 4 x 2 and 100kg x 8 x 3 SQUATS have always been my worst lift out of the big 3. I got scared of doing them about 2 years ago since blowing my meniscus in my left knee, and the scary 100kg number was more a head fuck than a physical ... Just over here trying to maintain a little strength whilst cutting. 115kg x 4 x 2 and 100kg x 8 x 3
SQUATS 😞 have always been my worst lift out of the big 3.
I got scared of doing them about 2 years ago since blowing my meniscus in my left knee, and the scary 100kg number was more a head fuck than a physical one being the number I injured myself on.
I sucked at squatting for a few reasons.
1. Poor mobility in my ankles and hips
2. I was high bar squatting which didn’t really suit my lever lengths (short torso long quads)
3. my GLUTES were weak and didn’t fire much in the lift, never did I ever have a sore ass from squatting it was always quads and lower back
4. I was being a pussy with worrying about failure.... fail on a deadlift... can’t really hurt yourself that bad I thought... fail on a squat your screwed was the mentality. So I would psych myself out on big weights
5. I didn’t train them with focused progressive overload.
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Since then my top single is a 140kg squat, prior to focusing on them I could grind out 100kg. No it’s nothing impressive but competitive to my deads and bench they were dismal.
So to build a better squat the biggest tip is identify WHY it sucks.
If you need to mobilise more DO IT.
If you need to simply squat more DO IT.
If you need to stop being scared to fail or go heavier DO IT.... sometimes failing shows that you won’t die 💁😂 and that it’s ok everyone does it.
A few key tips for squatting that I commonly see in the gym for any newbie is:
🔥 focus on depth and the biomechanics of the lift over the weight used
🔥 your 1st rep and last rep should look pretty darn similar besides speed on the concentric, be consistent with form
🔥 have a good set up and mainly ladies get your upper body engaged in the lift but really focusing on squeezing your lats and staying tight by breathing correctly.
🔥 progressive overload, add more damn weight when your forms good 🔥 when videoing your lifts look at not only your bar path but your ankle movement, hips, head position, knees, lumbar and arms during the lift. Videoing your lifts helps so much.
GOAL: 150KG by December 2018
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Too much food and sweat angels!!!! Today’s Post breakfast buffet....pre date with ‘the guy you ...
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Too much food and sweat angels!!!! Today’s Post breakfast buffet....pre date with ‘the guy you crushed on 20 years ago’ booty pump Start 13.52 end 15:33 Laying leg curl 20kg x 15 x 2, 30kg x 12 x 2 , 40kg x 8 (slow and squeeze) Single leg extension 10kg x 10 (es) x 2, 12.3kg x 10 x 2, 15 x 10 Linear ... Too much food and sweat angels!!!!
Today’s Post breakfast buffet....pre date with ‘the guy you crushed on 20 years ago’ booty pump
Start 13.52 end 15:33
Laying leg curl 20kg x 15 x 2, 30kg x 12 x 2 , 40kg x 8 (slow and squeeze)
Single leg extension 10kg x 10 (es) x 2, 12.3kg x 10 x 2, 15 x 10
Linear Leg Press (feet high & wide) 100kg x 10 x 4 (struggled with this after eating 4 pieces of toast and a fried breakfast 😷)
RFESS in the Smith 32kg x 8 (es) x 4 (still struggling!!! 🐷)
Hip thrust in the smith 40kg x 10, 60kg x 10, 72kgs x 10 (slow and squeeze)
Quick abs - leg lower 15 x 3
@k0f1_calisthenics_ core 2.5kg hand weights 🔥 10 x 3.....I better have abs tomo!!! #sweatisoursparkle #curves #murves #bodybuilding #squats #exercise #weighttraining #shelifts #girlswholift #girlsthatsquat #girlsthatlift #fitfamuk #igfitness #ukfitfam #glutes #flexibledieting #lifestylechange #newfocus #girlswithmuscle #vegas2018 #vegas #ibiza #goals #bikinigoals #summerbody #hourglass #girlswithtattoos #girlswithink #newhair #newme
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New stiff leg deadlift PR 100kg x 4 reps #gym #fitness #legday #strenghtday #trainhard New stiff leg deadlift PR 100kg x 4 reps #gym #fitness #legday #strenghtday #trainhard
Trying my best to arch.... Borrowed someone's wraps for the last set and squeezed an extra rep out. 100kg x 4 Think this could have been 5 if I had my gear. Need a better Bench! Working on it. #CRXFitness #CRXFit #CRX #CakesAndKilos #squat #strength #powerlifting #hypertrophy #gym ... Trying my best to arch....
Borrowed someone's wraps for the last set and squeezed an extra rep out. 100kg x 4
Think this could have been 5 if I had my gear.
Need a better Bench!
Working on it.

#CRXFitness #CRXFit #CRX #CakesAndKilos #squat #strength #powerlifting #hypertrophy #gym #squatchallenge #lowbar #client #progress #glute #goals #fit #fitness #personal #training #barbell #cardio #gains #muscle #health #elite #club
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Even when cutting my squats have continued to increase, I’m in a happy position with what I can squat ...
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Even when cutting my squats have continued to increase, I’m in a happy position with what I can squat even when the form isn’t the best and isn’t the heaviest🤙🏻🤷🏻‍♂️ . . Squatting 90kg x 6 Squatting 100kg x 4 One rep max 120kg x1 . . Even though I think I had a couple more in the tank.I wasn’t ... Even when cutting my squats have continued to increase, I’m in a happy position with what I can squat even when the form isn’t the best and isn’t the heaviest🤙🏻🤷🏻‍♂️
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Squatting 90kg x 6
Squatting 100kg x 4
One rep max 120kg x1
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Even though I think I had a couple more in the tank.I wasn’t feeling 100%. Dieting is going really well and is making a big change to my body for the better👊🏻⛽️🏋🏻‍♂️
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When it’s the last day on the program and shit’s just getting heavy....... Today’s working sets: - ...
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When it’s the last day on the program and shit’s just getting heavy....... Today’s working sets: - hack squat 190kg x 3 - BB shoulder press 100kg x 3 x 2 - Rack pull 180kg x 4 x 2 . . . . . #biologiclabs #worldgymbayside #gymislife #gymrat #liftingweights #gainz #trainlikeabeast #gymflow ... When it’s the last day on the program and shit’s just getting heavy.......
Today’s working sets:
- hack squat 190kg x 3
- BB shoulder press 100kg x 3 x 2
- Rack pull 180kg x 4 x 2
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#biologiclabs #worldgymbayside #gymislife #gymrat #liftingweights #gainz #trainlikeabeast #gymflow #liftheavyshit #personaltraining #ironaddict #liftheavy #trainhardorgohome #fitforlife #instafit #fitnessmotivation #nocardio #shredded #gymlife #fitspiration #fitnessaddict #aesthetics #getfit #noexcuses #gymrat
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20180101 FrontSquat 100kg x 4round x 5reps LatPullDown 88kg x 4 x 5 DumbBellShoulderPress( ...
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20180101 FrontSquat 100kg x 4round x 5reps LatPullDown 88kg x 4 x 5 DumbBellShoulderPress( 20kgdb x 2)x4 x5 *rest3 3min between round ========= 2018第一天沒什麼特別的,只是想記錄一下@@ 真要說就是前蹲練到現在第一次butt wink 某輪某下突然重心偏蹲過低就發生了,這一下搞得現在腰不太舒服=_= 繼續加油 #weighttraining #fitness #frontsquat ... 20180101
FrontSquat 100kg x 4round x 5reps
LatPullDown 88kg x 4 x 5
DumbBellShoulderPress( 20kgdb x 2)x4 x5
*rest3 3min between round =========
2018第一天沒什麼特別的,只是想記錄一下@@
真要說就是前蹲練到現在第一次butt wink
某輪某下突然重心偏蹲過低就發生了,這一下搞得現在腰不太舒服=_=
繼續加油
#weighttraining #fitness #frontsquat #20180101
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Ok @ian_shp, I see your 76kg lunges and raise you 4kg more 😎 80kg baby! #showmeyours #ishowyoumine A1) 4 x 10 sumo deadlifts @ 100kg B1) 3 x 8+8 reverse lunges @ 80kg C1) 3 x 8 chins @ 10kg C2) 3 x 16 dips D1) 3 x 20 hip thrusts @ 80kg #basic Ok @ian_shp, I see your 76kg lunges and raise you 4kg more 😎 80kg baby! #showmeyours #ishowyoumine
A1) 4 x 10 sumo deadlifts @ 100kg
B1) 3 x 8+8 reverse lunges @ 80kg
C1) 3 x 8 chins @ 10kg
C2) 3 x 16 dips
D1) 3 x 20 hip thrusts @ 80kg
#basic
Aqui utilizo cadência 4 x 4 para alcançar a falha concêntrica (o vídeo não mostra até o final). Trabalhamos com carga média para @tatibart03, 100kg total, normalmente ela ergue entre 350/400kg com perfeição. Treino de hoje durou em média 40 minutos, além de 25/30 minutos na escada ergométrica. Treino ... Aqui utilizo cadência 4 x 4 para alcançar a falha concêntrica (o vídeo não mostra até o final). Trabalhamos com carga média para @tatibart03, 100kg total, normalmente ela ergue entre 350/400kg com perfeição.
Treino de hoje durou em média 40 minutos, além de 25/30 minutos na escada ergométrica.

Treino com bastante consciência e metódico 💪

Vem comigo que tem muito mais. #treinadorvital
#fitness #motivation #lifestyle #personaltraining
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10km #run + #crossfit Warmup Deadlift Mobility Then ... Run 200 m  10 x Barbell good morning Tempo 3030  Run 100 m  10 x Stiff deadlift  Run 200 m  10 x Deadlift 50 kg/35 kg  5 x Deadlift 70 kg/50 kg  3 x deadlift 100kg/70 kg  Run 100 m Metcon (Tiempo) For time:  21 deadlifts  Run ... 10km #run + #crossfit

Warmup

Deadlift Mobility Then ... Run 200 m 
10 x Barbell good morning Tempo 3030 
Run 100 m 
10 x Stiff deadlift 
Run 200 m 
10 x Deadlift 50 kg/35 kg 
5 x Deadlift 70 kg/50 kg 
3 x deadlift 100kg/70 kg 
Run 100 m

Metcon (Tiempo)

For time: 
21 deadlifts 
Run 400 meters 
18 deadlifts 
Run 400 meters 
15 deadlifts 
Run 400 meters 
12 deadlifts 
Run 400 meters

Metcon

4 x 60' plank on Hands 
Rest 30' between

#abs #sixpack #fitness #tattoo #tatuaje #ibiza #ibz
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Härliga fredag!😀 I och med min obefintliga uppdatering här i sommar så har jag fått frågor som: ”Varför ...
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Härliga fredag!😀 I och med min obefintliga uppdatering här i sommar så har jag fått frågor som: ”Varför tränar du inte längre?” och ”Har du slutat träna?” Och svaret är: jag tränar visst, som vanligt! Jag har bara inte uppdaterat här, och inte filmat min träning under sommaren! Kändes riktigt ... Härliga fredag!😀 I och med min obefintliga uppdatering här i sommar så har jag fått frågor som: ”Varför tränar du inte längre?” och ”Har du slutat träna?” Och svaret är: jag tränar visst, som vanligt! 😄 Jag har bara inte uppdaterat här, och inte filmat min träning under sommaren! Kändes riktigt ovant idag att filma klipp till instagram! 🤪 Dagens benpass gick iallafall: knäböj (👉🏻🎥):
10 x 60kg
8 x 70kg
6 x 80kg
4 x 90kg
2 x 100kg
6 x 70kg
+ 10 steg utfallsgång
Simple as that!:) Trevlig helg på er! 😃❤️💪🏻🌸
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That victory dance that I made last year after doing a new PR: 120kg in Sumo deadlift! 🕺 Today I made 120kg in Sumo deadlift again! First time since I made the PR last year Felt great! 😎 Todays’ workout: 4 x 10 rep Stiff-legged deadlift 8 set sumo deadlift; 6 rep 60kg 6 rep 80kg 6 rep 90 kg 5 ... That victory dance that I made last year after doing a new PR: 120kg in Sumo deadlift! 🕺 Today I made 120kg in Sumo deadlift again! First time since I made the PR last year 💪 Felt great! 😎
Todays’ workout:
4 x 10 rep Stiff-legged deadlift
8 set sumo deadlift;
6 rep 60kg
6 rep 80kg
6 rep 90 kg
5 rep 100kg
5 rep 100kg
5 rep 100kg (I was gonna stop here but felt like just trying once at 110kg 😝)
1 rep 110kg
1 rep 120kg (Since 110kg felt pretty easy I just had to go for 120kg! But after that I felt that I wouldn’t be able to go any higher today.)
3 x 5 slow eccentric sumo deadlift (focus on technique)
4 x 12 leg extension
3 x 6 explosive concentric leg extension on heavy weights
1 x 10 slow eccentric leg extension (wasn’t planning on doing this but I really felt like pushing my self through one painful set!)
4 x 12 leg press
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Finishing off the day with a little bit of glute work 1. Banded Lateral Crab Walks 4 x 16 2. Pyramid hip thrusts 60kg x 20 70kg x 15 90kg x 12 100kg 2 x 6 60kg x 20 3. KP speciality squats @fresh_kp 5 x 5. 40kg + bands 4. Glute push downs 5 x 10 e/s 40kg Finishing off the day with a little bit of glute work 🍑
1. Banded Lateral Crab Walks 4 x 16
2. Pyramid hip thrusts
60kg x 20
70kg x 15
90kg x 12
100kg 2 x 6
60kg x 20
3. KP speciality squats 😂 @fresh_kp 5 x 5. 40kg + bands
4. Glute push downs 5 x 10 e/s 40kg
Strength session - This is my first set of semi-heavy deadlifts in a long time so be kind this time last year is was doing 10 reps x 100kg my training has been more circuit and high intensity focussed since, but I’ve decide to put some strength back into the mix - Deadlifts 4 x 6 @90kg - ... Strength session 💪
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This is my first set of semi-heavy deadlifts in a long time so be kind 😏 this time last year is was doing 10 reps x 100kg 🙉 my training has been more circuit and high intensity focussed since, but I’ve decide to put some strength back into the mix 💪
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🔹Deadlifts 4 x 6 @90kg - TIP: Generally means this is at working weight so you do not count all your warm up sets ( my clients always ask me this question!) so yes the heavier you lift the longer your session can take as you will require more warm up sets before you reach your working weight 💁‍♀️ for example: before my 4 x 6 @ 90kg , I warmed up with 50kg,60kg,70kg, 80kg & 85kg. You cannot just walk over and pick up 90kg 🙅‍♀️ make sure you warm into your working sets properly to avoid injury. I also do lots of hip swinging, stretching and foam rolling between each set 😊
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🔹BB Hip Thrust 3 x 12
🔹Pull-Ups 3 x 8
🔹Front Squats 3 x 12
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🔹DB RDLs 3 x 12
🔹GHR reverse hyperextension 3 x 15
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🔹Hamstring curl 3 x 12
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#strengthday gym #workout #motivation #fit #fitfam #healthy #fitspo #fitnessmodel #fitnessaddict #training #fitnessmotivation #lifestyle #health #muscle #body #strong #gymlife #bodybuilder #abs #instafit #cardio #model #diet #muscles #gains #getfit #photooftheday #gymmotivation #eatclean #deadlifts
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Atlas stones were slippy today!! 100kg x 5 Recovery system 4.0 needing work still 😬😬 #u90 #strongman #atlasstones #bnsf #dadbod Atlas stones were slippy today!!
100kg x 5
Recovery system 4.0 needing work still 😬😬
#u90 #strongman #atlasstones #bnsf #dadbod
Worked up to 100kg for 4 singles. Then volume work - 4 x 8 @ 70kg. My increase in food and calories is ...
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Worked up to 100kg for 4 singles. Then volume work - 4 x 8 @ 70kg. My increase in food and calories is making a huge impact, fuel the fire . . . . #bench #benchpress #food #eatmore #strengthtraining #bodybuilding #powerbuilder #powerlifting #gymlife #fitness #igfitness #humpday Worked up to 100kg for 4 singles. Then volume work - 4 x 8 @ 70kg. My increase in food and calories is making a huge impact, fuel the fire 🔥.
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#bench #benchpress #food #eatmore #strengthtraining #bodybuilding #powerbuilder #powerlifting #gymlife #fitness #igfitness #humpday
My squat form is finally taking form! Wahey. Pretty much the first time ever my squat is feeling ...
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My squat form is finally taking form! Wahey. Pretty much the first time ever my squat is feeling smooth. Been working on form since i started training 6 years ago, and now i have the ability to remain upright, open the hips and sink ass to grass. Been trying to stop my hips shooting up and i have ... My squat form is finally taking form! Wahey.
Pretty much the first time ever my squat is feeling smooth. Been working on form since i started training 6 years ago, and now i have the ability to remain upright, open the hips and sink ass to grass.
Been trying to stop my hips shooting up and i have finally achieved it. Not a lot of weight but that will come!
Squat:
87.5kg x 10 (video)
85kg x 3 x 8
SLDL:
100kg x 8 x 4 (video)
#bodybuilding #motivation #athlete #gym #training #squat #deadlift #legday #form #beast #inspirstion #dedication #misc #ruaware #atg #powerlifting #strength #olympiclifting
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Had my amrap sets this week. Squats were disappointing with 170kg x 4. I was a bit sick and I already ...
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Had my amrap sets this week. Squats were disappointing with 170kg x 4. I was a bit sick and I already didn’t feel well during my warm up sets. I was then smart enough to take a day off from the gym (instead of being overly disciplined and going even when I don’t feel well), recover and perform better ... Had my amrap sets this week. Squats were disappointing with 170kg x 4. I was a bit sick and I already didn’t feel well during my warm up sets. I was then smart enough to take a day off from the gym (instead of being overly disciplined and going even when I don’t feel well), recover and perform better at my amraps for deadlift and bench. Numbers were 100kg x 6 for bench and 160kg x 6 for deadlifts ✌️
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#naturalbodybuilding #powerlifting #powerbuilder #powerbuilding #gymlife #fitjourney #strongereveryday #lifting #iifym #flexibledieter #flexibledieting #gymrats #fitnessblogger #gymislife #squats #deadlift #bench #düsseldorf #powerlifter #bodybuilder #fitness #gymislife #fitspiration #fitlife #amraps
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<span class="emoji emoji1f525"></span><span class="emoji emoji1f4aa"></span>Hustle Season <span class="emoji emoji1f50a"></span><span class="emoji emoji1f4aa"></span><span class="emoji emoji1f525"></span> Today’s squat session 140kg 5x5 🤢 Drop set of death 140kg x 4 100kg x 8 60kg ...
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Hustle Season Today’s squat session 140kg 5x5 🤢 Drop set of death 140kg x 4 100kg x 8 60kg x 12 Huge thanks to the dream team @jamesufitness and @ashleigheastwoodx for getting me through that final set #legday #squats #quads #gainz #hustleseason 🔥💪Hustle Season 🔊💪🔥 Today’s squat session
140kg 5x5 🤢
Drop set of death
140kg x 4
100kg x 8
60kg x 12
Huge thanks to the dream team @jamesufitness and @ashleigheastwoodx for getting me through that final set 💪
#legday #squats #quads #gainz #hustleseason
Forever working on my weaknesses until they become a strength mentally and physically. Training to me gives me so much joy well beyond anything aesthetic. A sense of purpose, progress, strength and achievement not to mention simply a good endorphin rush. Train because you can, not because ... Forever working on my weaknesses until they become a strength mentally and physically.
Training to me gives me so much joy well beyond anything aesthetic.
A sense of purpose, progress, strength and achievement not to mention simply a good endorphin rush.
Train because you can, not because you have to.
Top sets tonight:
100kg x 10 x 3 sets
120kg x 4 x 2 sets 😈💯💪
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Squat.. 2 x 6 : 70kg 1 x 6 : 80kg 1 x 4 : 90kg 1 x 1 : 100kg (PR) <span class="emoji emoji1f645"></span>@tirzachr #squat #lifting #healthyliving ...
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Squat.. 2 x 6 : 70kg 1 x 6 : 80kg 1 x 4 : 90kg 1 x 1 : 100kg (PR) @tirzachr #squat #lifting #healthyliving #bsd Squat..
2 x 6 : 70kg
1 x 6 : 80kg
1 x 4 : 90kg
1 x 1 : 100kg (PR)
🙅@tirzachr
#squat #lifting #healthyliving #bsd
Zum ersten Mal wurden die Rack Pulls ausprobiert und ich muss sagen, dass die Übung mega GEIL ist! Es ...
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Zum ersten Mal wurden die Rack Pulls ausprobiert und ich muss sagen, dass die Übung mega GEIL ist! Es tut echt gut hin und wieder mit jemandem zu trainieren um neue Dinge auszuprobieren oder zu lernen 🏼 . Warm-up sets -60kg x 10 -100kg x 10 -140kg x 10 . First video - 180kg x 5 2️⃣ Second ... Zum ersten Mal wurden die Rack Pulls ausprobiert und ich muss sagen, dass die Übung mega GEIL ist!
Es tut echt gut hin und wieder mit jemandem zu trainieren um neue Dinge auszuprobieren oder zu lernen 💪🏼
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Warm-up sets
-60kg x 10
-100kg x 10
-140kg x 10
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1⃣ First video - 180kg x 5
2️⃣ Second video - 200kg x 3
Darauf hin folgten noch 2 Sätze mit 200kg und ich habe mich gesteigert, leider wurden diese nicht gefilmt
Beim letzten Satz bin ich eskaliert und habe sogar 8 reps! geschafft, ein Wahnsinn wie man man nur durch paar einzelne Wörter motiviert werden kann und dann einfach mal 4-5 mehr reps rausholt.
Danke für die Motivation bro @mario_ulrich_ ! ( du weißt bescheid 😂😂😂) 🔥 💥
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#Fitness #Fitnessaddict #FitnessModel #FitnessLife #Fit #FitnessMotivation #Motivation #Dedication #FitFam #Model #Gym #Bodybuilding #Healthy #Shredded #Muscle #MyProtein #Back #RackPulls #Diet #Love #Happy #Hardwork #Passion #Vienna
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"When you got class at 5 but you dont wanna miss bench session with your bros at 4" 100kg x 12 narrow grip bench press How much y'all can reps 100kg btw? @onesjkt1993 @aquilus94 @stevedarma @fadhilrifqip #benchpress #benchpresschallenge #nflcombine #nflcombinetest #nflcombinebench ... "When you got class at 5 but you dont wanna miss bench session with your bros at 4"
100kg x 12 narrow grip bench press
How much y'all can reps 100kg btw? @onesjkt1993 @aquilus94 @stevedarma
@fadhilrifqip
#benchpress #benchpresschallenge #nflcombine #nflcombinetest #nflcombinebench #powerlifting #indopowerlifting #closegrip #100kgbenchpress #2plates #225bench #225
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Scroll to the last picture <span class="emoji emoji1f602"></span><span class="emoji emoji1f602"></span><span class="emoji emoji1f602"></span>..... the result of 1000 x 110kg hip thrusts in 1hr and 34 minutes <span class="emoji emoji1f629"></span><span class="emoji emoji1f629"></span><span class="emoji emoji1f351"></span><span class="emoji emoji1f351"></span>! ...
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Scroll to the last picture ..... the result of 1000 x 110kg hip thrusts in 1hr and 34 minutes ! Been a while since I’ve done my 1000 rep challenges, so I went back to this one! Last time I used 100kg, so upped it slightly! I can’t feel my bum, and I have no skin left on my groin - good job I’m single... ... Scroll to the last picture 😂😂😂..... the result of 1000 x 110kg hip thrusts in 1hr and 34 minutes 😩😩🍑🍑! Been a while since I’ve done my 1000 rep challenges, so I went back to this one! Last time I used 100kg, so upped it slightly! I can’t feel my bum, and I have no skin left on my groin - good job I’m single... that ain’t pretty 😩😂 Even with so many reps, I kept my form perfect to prevent injury and also make sure it’s my glutes doing the work!
1. Vertical shins
2. Feet hip distance apart and I flare my feet out for more glute focus
3. No arching of the spine
4. Mind muscle contraction, making sure I pushed with my ass and not my lower back or legs
5. Not rising up on to my toes
6. Forward focused gaze, helps with engaging those glutes and stops me over extending my spine
Now....give me my pizza 😍😍💃🏽💃🏽! #1000repchallenge #glutes #hipthrust #ouch #girlsthatlift #bootyfordays #sundayfunday #workout #1000reps
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