#musclebuilding photos & videos

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Phase 1, Day 2/30: 
I fully understand why it was so important to complete 75hard. It has laid a foundation to build upon. As I go through my days I'm finding that I'm operating at a higher & higher frequency. It's not about how I feel, nor do I even care about that. It's about productivity (not being "busy") & laying the ground work for both my near & distant future. All requirements have been completed. Looking forward to day 3 ✊🏽🔐🔐🔐 #LiveHard #gohard #iam1stphorm #fitness #fitnessmotivation #noexcuses #speedkills #fitbody #fitnesslife #duespaid #gym #gymrat #grindseason #power #positivevibesonly #issavibe #personalgrowth #successmindset #athlete #muscle #musclebuilding #footballseason #ballislife #explosive #dedication #discipline #consistency #stayhumble #wedothework #fitnessfreak

@smashlyn.33 @smashlyn_fitlife

Phase 1, Day 2/30:
I fully understand why it was so important to complete 75hard. It has laid a foundation to build upon. As I go through my days I'm finding that I'm operating at a higher & higher frequency. It's not about how I feel, nor do I even care about that. It's about productivity (not being "busy") & laying the ground work for both my near & distant future. All requirements have been completed. Looking forward to day 3 ✊🏽🔐🔐🔐 #LiveHard #gohard #iam1stphorm #fitness #fitnessmotivation #noexcuses   #speedkills #fitbody #fitnesslife #duespaid #gym #gymrat #grindseason #power #positivevibesonly #issavibe #personalgrowth #successmindset #athlete #muscle #musclebuilding #footballseason #ballislife #explosive #dedication #discipline #consistency #stayhumble #wedothework #fitnessfreak

@smashlyn.33 @smashlyn_fitlife

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Went for my first run today since injuring my ankle, it was a bit of a wobbly one, but hopefully within the next few weeks It’ll be strong enough to start doing sprints again 🙌🏻 slow and steady wins the race #injuredlife #injury #fitness #cardio #illgetthere #slowandsteady #weightlossjourney #musclebuilding

Went for my first run today since injuring my ankle, it was a bit of a wobbly one, but hopefully within the next few weeks It’ll be strong enough to start doing sprints again 🙌🏻 slow and steady wins the race #injuredlife #injury #fitness #cardio #illgetthere #slowandsteady #weightlossjourney #musclebuilding

Everyone wants to be a thick girl now a days… small waist, big booty ya know?🍑
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Make sure to give my post a like ❤️ it supports my page and let’s me know what you like to see!
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But I’ll never be one, no matter what I do, I’m a small build, that’s all there is too it  But hey I’m ok with that.  I train my legs and my booty hard, I got me some curves, I got me some muscle, I got me a strong ass body, and I got me some fire burnin inside 🔥 🐲
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Gotta own what you are and who you are babe.  Just make sure you train the crap out of that body to make the best of what you got 💎
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Love y’all!🖤🖤
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#blacuttfitness
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#musclebuilding #chickswholift #strengthtraining #weighttraining #girlsthatlift #girlswithmuscle #girlswholift #fitmom  #gymlife #fitnessjourney #fitnessmotivation #gains #workoutmotivation #fitspiration #strongnotskinny #gymmotivation #shelifts #fitat40 #fitat50 #fitatfifty #fitatforty #fitmoms #houstonfitness #texasfitfam #chestday #strongwomen #buildingmuscle

Everyone wants to be a thick girl now a days… small waist, big booty ya know?🍑
-
Make sure to give my post a like ❤️ it supports my page and let’s me know what you like to see!
-
But I’ll never be one, no matter what I do, I’m a small build, that’s all there is too it But hey I’m ok with that. I train my legs and my booty hard, I got me some curves, I got me some muscle, I got me a strong ass body, and I got me some fire burnin inside 🔥 🐲
-
Gotta own what you are and who you are babe. Just make sure you train the crap out of that body to make the best of what you got 💎
-
Love y’all!🖤🖤
-
#blacuttfitness
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#musclebuilding #chickswholift #strengthtraining #weighttraining #girlsthatlift #girlswithmuscle #girlswholift #fitmom #gymlife #fitnessjourney #fitnessmotivation #gains #workoutmotivation #fitspiration #strongnotskinny #gymmotivation #shelifts #fitat40 #fitat50 #fitatfifty #fitatforty #fitmoms #houstonfitness #texasfitfam #chestday #strongwomen #buildingmuscle

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Rate this post 0-100 💯
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Follow @sharpeningmindcontrol and @tatine1968
・・・
🔥🧠 INFORMATION IS THE NEW CURRENCY 🧠🔥⁣
.
Smash the like button if you agree! 💙⁣
.⁣
Today you can learn virtually about anything through the internet for free! Most of the skills that I gained was through independent studying utilising resources and platforms available. I have listed some of the top platforms used today that I personally use to learn with. Also, paying is not wrong but think before you do; can you find it by yourself through in this generations' resources? 👍🏽
.⁣⁣⁣
Use each day to work towards your success and financial freedom. If you haven’t started, start now! 🙌🏽⁣
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.⁣⁣⁣⁣⁣
👇🏽FOLLOW👇🏽⁣⁣⁣⁣⁣⁣⁣⁣
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Let me Help You Customised Your Training Program & Meal Plans‼️ All Programs & Meal Plans Updated Monthly!  Customised, Tailored programs and meal plans for everyone! #letsgo @ulissesworld | @iamdedicated_army IAMDEDICATED.ULISSESWORLD.COM
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Let me Help You Customised Your Training Program & Meal Plans‼️ All Programs & Meal Plans Updated Monthly! Customised, Tailored programs and meal plans for everyone! #letsgo @ulissesworld | @iamdedicated_army IAMDEDICATED.ULISSESWORLD.COM
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Music 🎵 Cred: @chaseandstatus
Repost @ulissesworld
#gymlife 💪 #gymstyle #gymtime 💪 #gymshark66 #gymfreaks #gymgrind #musclefit #fitnessgoals #fitgoals #fitnesstrainer #bodyengineers #bodybuild #musclebuilding #fitinspiration #musclemania #bodybulding #fitstagram #musclemodel

Leg day. Plié squats, standing barbell calf raises,(on a plate) front squats, Romanian deadlifts, leg curls & leg ext.. I just wanna grow! 💪🏾💪🏾🏋🏾‍♀️Darn guy kept working through my video!😒 Lol! #legday #legworkout #squats #fitness #lowerbodyworkout #fitspo #musclebuilding #bodybuilding #dearsummer #glutes #girlswholift #womenover40 #fitover40 #blackwomenworkout #fitmom #followmyfitnessjourney #pliesquats #frontsquat #black40plusfit #blackfitness #mommysfitjourney #melaninfitspiration #goals #blackwomen #ebonyfit #femalebodybuilder #heretoinspire #womeninspiringwomen #fitfam #fitnessvideo

Leg day. Plié squats, standing barbell calf raises,(on a plate) front squats, Romanian deadlifts, leg curls & leg ext.. I just wanna grow! 💪🏾💪🏾🏋🏾‍♀️Darn guy kept working through my video!😒 Lol! #legday #legworkout #squats #fitness #lowerbodyworkout #fitspo #musclebuilding #bodybuilding #dearsummer #glutes #girlswholift #womenover40 #fitover40 #blackwomenworkout #fitmom #followmyfitnessjourney #pliesquats #frontsquat #black40plusfit #blackfitness #mommysfitjourney #melaninfitspiration #goals #blackwomen #ebonyfit #femalebodybuilder #heretoinspire #womeninspiringwomen #fitfam #fitnessvideo

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145lbs Vs. 218lbs
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*I was very sick on the left. My blood sugar was at a comatose level, 550. A1c was 15.5. To the people who don’t understand that I was dying if I didn’t get treated.
I may have been very ill but I still went to gym. I could barely stand up sometimes but I still got my workouts in. I slept 2 hours a night and was going crazy from sleep deprivation but I still got it done!
YOUR STRUGGLES MAKE YOU STRONGER.
 So much in my life changed to get to where I am at today. It was all on my back. Nobody held my hand.
If it didn’t make me better I didn’t get around it or touch it. Period.
If you’re in a point in your life where you need to focus and drop all the things dragging you back DO IT! Or regret it forever. #postonstrong #diabeast #notnatural
Repost @jasonpostonpro
#gymbeast #gymworkouts #gymgrind #gymrat #fitnesstrainer #bodyengineers #musclebuilding #fitnessfun #musclecub #muscleup #musclefit #fitnessgoals

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Join Our Community @les.alphas🐺
Join Our Community @les.alphas🐺
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145lbs Vs. 218lbs
-
*I was very sick on the left. My blood sugar was at a comatose level, 550. A1c was 15.5. To the people who don’t understand that I was dying if I didn’t get treated.
I may have been very ill but I still went to gym. I could barely stand up sometimes but I still got my workouts in. I slept 2 hours a night and was going crazy from sleep deprivation but I still got it done!
YOUR STRUGGLES MAKE YOU STRONGER.
So much in my life changed to get to where I am at today. It was all on my back. Nobody held my hand.
If it didn’t make me better I didn’t get around it or touch it. Period.
If you’re in a point in your life where you need to focus and drop all the things dragging you back DO IT! Or regret it forever. #postonstrong #diabeast #notnatural
Repost @jasonpostonpro
#gymbeast #gymworkouts #gymgrind #gymrat #fitnesstrainer #bodyengineers #musclebuilding #fitnessfun #musclecub #muscleup #musclefit #fitnessgoals

CREATE YOUR OWN WORKOUT PLAN😍🔥
•
Don't forget to follow us @all_fitness_tips
for best fitness content! 💪😎 •
Tag someone who needs to see this! ⭐
•
Credits: @chadhargrove1 
For a 3 Day Strength Training Program
-
You’ll aim to have the main 5-6 in each and at least all categories represented at least twice — and some will show up 3 or even 4 times.
-
You’ll want 6-8 exercises in each workout, so 18-24 total.
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You’ll want the main 6 taking up about 3 spots each. So they take 18. And then the last 6, likely 2 per workout; can be taken by isolation exercises; usually done at higher reps.
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3-4 sets 8-12 reps for most main exercises works well. 10-20 for isolation.
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So how about a 4 day program?
-
Same thing.
-
6-8 exercises per workout. So 24-32 exercises total.
-
Give all the main categories 4 each, or maybe 5 for a areas you want to focus. -
So, 18-24 exercises of 24-32.
-
Then the rest goes to isolation work. Biceps, triceps, shoulders or rear shoulders for upper body and maybe knee curl or some sort of glute isolation exercises -
Often separate it into upper and lower days.
-
So that’s it.
-
☑️ 3-4 sets per exercise (Id start with 3)
☑️ 8-12 reps per set for main exercises. 10-20 for isolation. (You can break this rule if you want, but if the thought confuses you, just stick to this)
☑️ Pair exercises or even make circuits if you want. I make a lot of these for clients just remember thought should be put creating pairs that work well in your gym:
☑️ Rest periods usually 60 second - 2 minutes. Best way to make getting stronger much harder is to always take 30 second rest periods in search of sweat and being out of breath.
-
☑️ Your job is NOT to work as hard as possible each workout, it’s to consistently do a little more than you did last time. One more rep, or a little more weight.
•
 #workouttips #pushday #pullday #legday #pushpulllegs #gymtips #gymhelp #gymadvice #strength #hypertrophy #pushup #musclebuilding #flexibility #physicaltherapy #yogi #bodybuilding #iifym #deadlift #squat #hypertrophy #physio #fitfamindia #indiafitness #gymtips #myodetox #tspinemobility #flexibledietinglifestyle #hipmobility #buyceps #stretchdaily

CREATE YOUR OWN WORKOUT PLAN😍🔥

Don't forget to follow us @all_fitness_tips
for best fitness content! 💪😎 •
Tag someone who needs to see this! ⭐

Credits: @chadhargrove1
For a 3 Day Strength Training Program
-
You’ll aim to have the main 5-6 in each and at least all categories represented at least twice — and some will show up 3 or even 4 times.
-
You’ll want 6-8 exercises in each workout, so 18-24 total.
-
You’ll want the main 6 taking up about 3 spots each. So they take 18. And then the last 6, likely 2 per workout; can be taken by isolation exercises; usually done at higher reps.
-
3-4 sets 8-12 reps for most main exercises works well. 10-20 for isolation.
-
So how about a 4 day program?
-
Same thing.
-
6-8 exercises per workout. So 24-32 exercises total.
-
Give all the main categories 4 each, or maybe 5 for a areas you want to focus. -
So, 18-24 exercises of 24-32.
-
Then the rest goes to isolation work. Biceps, triceps, shoulders or rear shoulders for upper body and maybe knee curl or some sort of glute isolation exercises -
Often separate it into upper and lower days.
-
So that’s it.
-
☑️ 3-4 sets per exercise (Id start with 3)
☑️ 8-12 reps per set for main exercises. 10-20 for isolation. (You can break this rule if you want, but if the thought confuses you, just stick to this)
☑️ Pair exercises or even make circuits if you want. I make a lot of these for clients just remember thought should be put creating pairs that work well in your gym:
☑️ Rest periods usually 60 second - 2 minutes. Best way to make getting stronger much harder is to always take 30 second rest periods in search of sweat and being out of breath.
-
☑️ Your job is NOT to work as hard as possible each workout, it’s to consistently do a little more than you did last time. One more rep, or a little more weight.

#workouttips #pushday #pullday #legday #pushpulllegs #gymtips #gymhelp #gymadvice #strength #hypertrophy #pushup #musclebuilding #flexibility #physicaltherapy #yogi #bodybuilding #iifym #deadlift #squat #hypertrophy #physio #fitfamindia #indiafitness #gymtips #myodetox #tspinemobility #flexibledietinglifestyle #hipmobility #buyceps #stretchdaily

Who struggles to feel their lats during back exercises?
_
There are plenty of good lat activation exercises out there, but those don’t always work. And maybe you feel one side, but still struggle to feel the other side.
_
Some people just neurologically have issues activating certain muscles. So if that’s the case, let’s try something new. Instead of isolating the lats as a single muscle, let’s INTEGRATE them into a system of muscles that like to work together. In my opinion that’s one of the best ways to create an actual neurological change that will help get certain muscles fired up.
_
In this video I’m targeting my left lat as that’s usually the side people tend to have a hard time connecting with.
_
Here’s the setup:
_
1. Start with your feet at shoulder width, then take a half step forward with your left foot. Make sure you can sense your left heel, and right big toe/inner arch of your foot.
2. While holding your hands out in front of you, with a band in your left hand, exhale out of your mouth to pull your ribs down so that your back rounds forward a little bit.
3. Breathe in through your nose, trying to expand your mid back with air.
4. Exhale out of your mouth and pull back with your left hand and reach forward with your right as far as possible.
5. Hold this position for 1-2 seconds, squeezing your left lat as hard as possible and reaching forward with the right.
6. Slowing return to the starting position as you inhale through your nose.
7. Repeat this for as many reps as needed to get your lats fired up like you’ve never felt them before 🔥🔥🔥
_
And just like that you used SEVERAL muscles to help you find that left lat 🤯
_
The human body is VERY interconnected. Many components (especially muscles) have functional relationships, so they like to work together. In my experience a lot of issues can be solved when you actually look beyond the specific area where the “problem” is 🤔
_
If you guys try this out let me know how you like it!!

Who struggles to feel their lats during back exercises?
_
There are plenty of good lat activation exercises out there, but those don’t always work. And maybe you feel one side, but still struggle to feel the other side.
_
Some people just neurologically have issues activating certain muscles. So if that’s the case, let’s try something new. Instead of isolating the lats as a single muscle, let’s INTEGRATE them into a system of muscles that like to work together. In my opinion that’s one of the best ways to create an actual neurological change that will help get certain muscles fired up.
_
In this video I’m targeting my left lat as that’s usually the side people tend to have a hard time connecting with.
_
Here’s the setup:
_
1. Start with your feet at shoulder width, then take a half step forward with your left foot. Make sure you can sense your left heel, and right big toe/inner arch of your foot.
2. While holding your hands out in front of you, with a band in your left hand, exhale out of your mouth to pull your ribs down so that your back rounds forward a little bit.
3. Breathe in through your nose, trying to expand your mid back with air.
4. Exhale out of your mouth and pull back with your left hand and reach forward with your right as far as possible.
5. Hold this position for 1-2 seconds, squeezing your left lat as hard as possible and reaching forward with the right.
6. Slowing return to the starting position as you inhale through your nose.
7. Repeat this for as many reps as needed to get your lats fired up like you’ve never felt them before 🔥🔥🔥
_
And just like that you used SEVERAL muscles to help you find that left lat 🤯
_
The human body is VERY interconnected. Many components (especially muscles) have functional relationships, so they like to work together. In my experience a lot of issues can be solved when you actually look beyond the specific area where the “problem” is 🤔
_
If you guys try this out let me know how you like it!!

The 90 degree rule:
.
For supreme confidence, stop your range of motion when your joints reach a 90 degree angle. .
The floor ensures that this rule is enforced on the DB press variation shown here. .
That said, many rules can be broken. Just make sure you have a good reason to break it before you do. .
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#trainsmart #upperbodystrength #powerbuilding #bodybuilding #fitoverforty #fitover45 #fitover40 #fitoverfortyfive #strengthtraining #strengthcoach #strengthandconditioningcoach #strengthandconditioning #upperbodyday #musclebuilding #bodytransformation #fitnesscoaching #fitnesscoach #resistancetraining #fitover50 #strengthathlete #fitnesstransformation #fitnesstraining #chestday #strengthandfitness #muscleandfitness

The 90 degree rule:
.
For supreme confidence, stop your range of motion when your joints reach a 90 degree angle. .
The floor ensures that this rule is enforced on the DB press variation shown here. .
That said, many rules can be broken. Just make sure you have a good reason to break it before you do. .
.
.
.
.
.
.
.
.
.
.
.
.
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#trainsmart #upperbodystrength #powerbuilding #bodybuilding #fitoverforty #fitover45 #fitover40 #fitoverfortyfive #strengthtraining #strengthcoach #strengthandconditioningcoach #strengthandconditioning #upperbodyday #musclebuilding #bodytransformation #fitnesscoaching #fitnesscoach #resistancetraining #fitover50 #strengthathlete #fitnesstransformation #fitnesstraining #chestday #strengthandfitness #muscleandfitness

Our patient today didn’t break a sweat after her 20,000 squats! No butts about it! 🍑🍑 Ready to give your Booty a lift?? For Emsculpt week, Dr. Lee is giving away 1 free treatment to one lucky patient! 
Each Like, Comment, or Share on our Emsculpt posts this week from (5/20-5/24) will earn an entry into our GIVEAWAY!! Good luck on achieving that jump start on your summer body!! 💪🏻💕💕@btlaesthetics
🌸
🌸
🌸
#emsculpt #emsculptweek #abs #corestrength #giveaway #musclebuilding #buttlift #nonsurgical #nodowntime #lunchtimeworkout #bootylift #squats #newportbeach

Our patient today didn’t break a sweat after her 20,000 squats! No butts about it! 🍑🍑 Ready to give your Booty a lift?? For Emsculpt week, Dr. Lee is giving away 1 free treatment to one lucky patient!
Each Like, Comment, or Share on our Emsculpt posts this week from (5/20-5/24) will earn an entry into our GIVEAWAY!! Good luck on achieving that jump start on your summer body!! 💪🏻💕💕@btlaesthetics
🌸
🌸
🌸
#emsculpt #emsculptweek #abs #corestrength #giveaway #musclebuilding #buttlift #nonsurgical #nodowntime #lunchtimeworkout #bootylift #squats #newportbeach

Without proper nutritional support, you can kiss your training goals goodbye. Your nutrition plan won’t work if you don’t plan ahead and stay in control over what goes in your mouth. That’s where meal prep comes in. One of the best habits you can have is a twice a week meal prep time. This makes high performance nutrition work in the real world. #mealprep #nutrition #musclebuilding #musclebuildingfoods

Without proper nutritional support, you can kiss your training goals goodbye. Your nutrition plan won’t work if you don’t plan ahead and stay in control over what goes in your mouth. That’s where meal prep comes in. One of the best habits you can have is a twice a week meal prep time. This makes high performance nutrition work in the real world. #mealprep #nutrition #musclebuilding #musclebuildingfoods

Threw these belted squats in at the end of leg day as a burn out! This is a good one for the 🍑 gainzz.
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Trying to become more frequent with my posts on here, if there is anything you guys would like to see message me and let me know!
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📹 @shanemalinak

Threw these belted squats in at the end of leg day as a burn out! This is a good one for the 🍑 gainzz.
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-
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Trying to become more frequent with my posts on here, if there is anything you guys would like to see message me and let me know!
-
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📹 @shanemalinak

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My day is done cause I'm full as shit

My day is done cause I'm full as shit

New vlog preview!

We hope you guys enjoy the edits and content!

Might end up dropping the video tomorrow instead 🤷‍♂️ Thanks for your continuous support and don’t forget to:
#staypositive
#ignorethenoise
#keepgrinding

#rosnortheast #rosnortheastvlogs #youtube #fitness #fit #fitnessjourney #musclebuilding #muscle #staypositive #ignorethenoise #keepgrinding #vacation #southwest #florida #ootd #waterfront #dinner

New vlog preview!

We hope you guys enjoy the edits and content!

Might end up dropping the video tomorrow instead 🤷‍♂️ Thanks for your continuous support and don’t forget to:
#staypositive
#ignorethenoise
#keepgrinding

#rosnortheast #rosnortheastvlogs #youtube #fitness #fit #fitnessjourney #musclebuilding #muscle #staypositive #ignorethenoise #keepgrinding #vacation #southwest #florida #ootd #waterfront #dinner

Never be AFRAID to change.
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What consequences have you faced during your transformation? Let us know in the comments section.

Never be AFRAID to change.
.
.
.
.
What consequences have you faced during your transformation? Let us know in the comments section.

315 on the bar with 100-Pound Chains on each Side Total of 515- Incline Bench.  I would have got in clean but I hit the side coming back up. #inclinebench #strongblackmen #weightroom #strength #workoutmotivation #lawenforcement #fitfortheculture #fitcop #fitdude #fitdad #fitfather #musclebuilding #athlete #training #train #trainhard #trainharder #champion #athletetraining #workingout #workoutchains #trainlikeahero #superheroworkout
#Repost @gnc_vernon_bc @gncuppercanadamall #repost@gncuppercanadamall
• • • • •
Our great storewide BUY ONE GET ONE 50% OFF starts tomorrow thru to Saturday! #protein #protein #preworkout #bcaa #vitamins #weightmanagment # #gnccanada #gncuppercanadamall 
#musclebuilding #focus#goals#followme 
Tag 5 friends #strong 
Stock up on all your favorites! 😘😘 😍😋 #Weightgainerstacks #crossfit#marathons#vegitarian 
Buy that chair massager! Fathers Day is comming!!! Stock up!! We are now located near SportsCheck downstairs closest entrance is the Market & Company. We moved last year to our New Location! See you soon!!

#Repost @gnc_vernon_bc @gncuppercanadamall #repost @gncuppercanadamall
• • • • •
Our great storewide BUY ONE GET ONE 50% OFF starts tomorrow thru to Saturday! #protein #protein #preworkout #bcaa #vitamins #weightmanagment # #gnccanada #gncuppercanadamall
#musclebuilding #focus #goals #followme
Tag 5 friends #strong
Stock up on all your favorites! 😘😘 😍😋 #Weightgainerstacks #crossfit #marathons #vegitarian
Buy that chair massager! Fathers Day is comming!!! Stock up!! We are now located near SportsCheck downstairs closest entrance is the Market & Company. We moved last year to our New Location! See you soon!!

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Trying to get back to where I was before I had my daughter let me tell you it hasn't been easy and still such a long journey ahead ❤️
#abs #slowlybutsurely #bodytransformation #weightlossjourney #girlswholift #musclebuilding #girlswithmuscle #mombod #fitnessjourney #fitness #workout

Trying to get back to where I was before I had my daughter let me tell you it hasn't been easy and still such a long journey ahead ❤️
#abs #slowlybutsurely #bodytransformation #weightlossjourney #girlswholift #musclebuilding #girlswithmuscle #mombod #fitnessjourney #fitness #workout

It's Workout Wednesday, and here's the 🔥🔥🔥 arm session I ran through last Friday!!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
This workout was downright nasty, and I loved it! It had a little bit of everything in it! Cables, barbells, dumbbells, and some bodyweight work!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
A lot of these movements are slight variations on your typical bicep and tricep exercises that will add some extra stretch, tension, and more athletic power to them!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Fell free to save this and give it a go on your next arm day!!!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
1a. Rowing cable rope pushdowns 4×10
1b. Incline eccentric dumbell curls 4×8-10
⠀⠀⠀⠀⠀⠀⠀⠀⠀
2a. Rotating cable rope pushdowns 4×8-10 each side
2b. Cable elevator curls (keep hands open and as flat as possible 4×10
⠀⠀⠀⠀⠀⠀⠀⠀⠀
3a. Pendulum inverted curl w/isometric hold 4×8-10
3b. Wide elbow wall pushups 4×10-12
⠀⠀⠀⠀⠀⠀⠀⠀⠀
4a. Barbell drag curls 4×8-10
4b. Ez bar skull crushers w/pullover 4×10-12
⠀⠀⠀⠀⠀⠀⠀⠀⠀
5. Cable Burnout! Start heavy with curls and light with pushdowns, then do sets of 8-10 of each going lighter on curls and heavier on pushdowns, moving one to two plates after each set, until you reach where you started with the opposite movement (ex. Started at 100lbs with curls, so end with 100lbs on pushdowns)
⠀⠀⠀⠀⠀⠀⠀⠀⠀
The pump was insane, and I was feeling it for quite a bit!!! I'm definitely going to be hitting this one again!!!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you give it a try, tag me and let me know how it goes!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#iam1stphorm #1stphorm #LegionofBoom #neversettle #duespaid

It's Workout Wednesday, and here's the 🔥🔥🔥 arm session I ran through last Friday!!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
This workout was downright nasty, and I loved it! It had a little bit of everything in it! Cables, barbells, dumbbells, and some bodyweight work!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
A lot of these movements are slight variations on your typical bicep and tricep exercises that will add some extra stretch, tension, and more athletic power to them!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Fell free to save this and give it a go on your next arm day!!!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
1a. Rowing cable rope pushdowns 4×10
1b. Incline eccentric dumbell curls 4×8-10
⠀⠀⠀⠀⠀⠀⠀⠀⠀
2a. Rotating cable rope pushdowns 4×8-10 each side
2b. Cable elevator curls (keep hands open and as flat as possible 4×10
⠀⠀⠀⠀⠀⠀⠀⠀⠀
3a. Pendulum inverted curl w/isometric hold 4×8-10
3b. Wide elbow wall pushups 4×10-12
⠀⠀⠀⠀⠀⠀⠀⠀⠀
4a. Barbell drag curls 4×8-10
4b. Ez bar skull crushers w/pullover 4×10-12
⠀⠀⠀⠀⠀⠀⠀⠀⠀
5. Cable Burnout! Start heavy with curls and light with pushdowns, then do sets of 8-10 of each going lighter on curls and heavier on pushdowns, moving one to two plates after each set, until you reach where you started with the opposite movement (ex. Started at 100lbs with curls, so end with 100lbs on pushdowns)
⠀⠀⠀⠀⠀⠀⠀⠀⠀
The pump was insane, and I was feeling it for quite a bit!!! I'm definitely going to be hitting this one again!!!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you give it a try, tag me and let me know how it goes!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#iam1stphorm #1stphorm #LegionofBoom #neversettle #duespaid

Did you enjoy today’s lovely weather? ☀️ I got a nice little jog around the park in and some much needed shore therapy 💪🏼🙃🏃🏻‍♀️💨 #humpdayvibes#mood#running#workout#fitness#fitlife#FitBod#moneymoves#beach#fitthick#progress#hustle#training#mindset#selfie#grind#bike#muscles#motivation#slimthick#cardio#musclebuilding#weightloss#weighttraining#lifestyle#traindirty#views#shooting#fitspo#bts

Did you enjoy today’s lovely weather? ☀️ I got a nice little jog around the park in and some much needed shore therapy 💪🏼🙃🏃🏻‍♀️💨 #humpdayvibes #mood #running #workout #fitness #fitlife #FitBod #moneymoves #beach #fitthick #progress #hustle #training #mindset #selfie #grind #bike #muscles #motivation #slimthick #cardio #musclebuilding #weightloss #weighttraining #lifestyle #traindirty #views #shooting #fitspo #bts

Steak, wings, and pork. 😍😍 I’ve got some ribs smoking in the smoker right now and a whole tray of wings I baked in the oven that I’ll throw in the air fryer when I’m craving them with a little Parmesan and garlic. #ketocarnivore #keto #carnivore #strongnotskinny #tone #musclebuilding #variety #meats #chicken #steak #pork #ribs #airfryer #omnom #alwayshungry #alwaysinthekitchen #mealprep #foodforthought #justkidding #justfood #full #satisfied #eatyourheartout #happyhealthyhumble #fooddiary #dinnerisserved #intermittentfasting

Steak, wings, and pork. 😍😍 I’ve got some ribs smoking in the smoker right now and a whole tray of wings I baked in the oven that I’ll throw in the air fryer when I’m craving them with a little Parmesan and garlic. #ketocarnivore #keto #carnivore #strongnotskinny #tone #musclebuilding #variety #meats #chicken #steak #pork #ribs #airfryer #omnom #alwayshungry #alwaysinthekitchen #mealprep #foodforthought #justkidding #justfood #full #satisfied #eatyourheartout #happyhealthyhumble #fooddiary #dinnerisserved #intermittentfasting

I do not want to be a scrawny Barbie.  I want to appear not only healthy, but like I could kick someone's ass. 😉 #beachbody #exercise #health #gettingfit #weightloss #support #motivation #determination #musclebuilding #louisvilleky #indiana

I do not want to be a scrawny Barbie. I want to appear not only healthy, but like I could kick someone's ass. 😉 #beachbody #exercise #health #gettingfit #weightloss #support #motivation #determination #musclebuilding #louisvilleky #indiana

“ I’m loving this fitness & bodybuilding journey more and more each day, it fuels the fire in my heart just being able to set an example and help others reach there goals” @nick_hilton_  #repost .
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖.
.
SIGN UP & SAVE $5 OFF YOUR ORDER! 💰
FREE DELIVERY 🚛.
FAST DISPATCH. 🏎
FREE GIFTS WITH EVERY PURCHASE 🎁
AFTERPAY INSTORE & ONLINE 💳

BIG BRANDS AT LOWEST PRICES.
SYDNEY HEALTH & NUTRITION.
#sydneyhealthandnutrition
#teamshn #shn 
shnonline.com.au.
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_

#fitness #healthandfitness #gym #diet #fitnessnutrition #success #gymmotivation #fitnessjourney #muscle #staunchnation #chestworkout #legday #gains #intermittentfasting #livelife #fitnessguru #musclebuilding #fit #aestetic #weightlosstransformation

“ I’m loving this fitness & bodybuilding journey more and more each day, it fuels the fire in my heart just being able to set an example and help others reach there goals” @nick_hilton_ #repost .
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖.
.
SIGN UP & SAVE $5 OFF YOUR ORDER! 💰
FREE DELIVERY 🚛.
FAST DISPATCH. 🏎
FREE GIFTS WITH EVERY PURCHASE 🎁
AFTERPAY INSTORE & ONLINE 💳

BIG BRANDS AT LOWEST PRICES.
SYDNEY HEALTH & NUTRITION.
#sydneyhealthandnutrition
#teamshn #shn
shnonline.com.au.
.
_

#fitness #healthandfitness #gym #diet #fitnessnutrition #success #gymmotivation #fitnessjourney #muscle #staunchnation #chestworkout #legday #gains #intermittentfasting #livelife #fitnessguru #musclebuilding #fit #aestetic #weightlosstransformation

Still progressing, not perfect but working hard to improve every day. Gotta get camera ready, whenever that is, soon soon, we're working on that 😉😁 #pornlife #gym #workout #body #gettingcameraready #musclebuilding #training #workinprogress

Still progressing, not perfect but working hard to improve every day. Gotta get camera ready, whenever that is, soon soon, we're working on that 😉😁 #pornlife #gym #workout #body #gettingcameraready #musclebuilding #training #workinprogress

Officially completed my @nutrivenience 3 day cleanse 🙂
.
I’m not one that promotes or believes in cleanses because most of them are filled with So. Much. Sugar.
.
But, this one was different! It was all real food, vegan, gluten free & delicious!
.
Literally everything i had was so good i didn’t even feel like i was doing a cleanse.
.
They offer 3 & 5 day cleanses 🌱
.
Benefits:
✨Boost immunity
✨Fight free radicals
✨Improve digestion
✨Clear skin
✨Break cravings
✨Detox heavy metals
.
I’ll for sure be doing another one very soon! If you want to try it out code: “kate” gets you 15% off!
.
#happycleansing

Officially completed my @nutrivenience 3 day cleanse 🙂
.
I’m not one that promotes or believes in cleanses because most of them are filled with So. Much. Sugar.
.
But, this one was different! It was all real food, vegan, gluten free & delicious!
.
Literally everything i had was so good i didn’t even feel like i was doing a cleanse.
.
They offer 3 & 5 day cleanses 🌱
.
Benefits:
✨Boost immunity
✨Fight free radicals
✨Improve digestion
✨Clear skin
✨Break cravings
✨Detox heavy metals
.
I’ll for sure be doing another one very soon! If you want to try it out code: “kate” gets you 15% off!
.
#happycleansing

Glute and abs day before my shift tonight.  Starting my shift a little later tonight so I get more time with my babies! 😍 getting stronger everyday so I’m happy about my progress!

Glute and abs day before my shift tonight. Starting my shift a little later tonight so I get more time with my babies! 😍 getting stronger everyday so I’m happy about my progress!

Top 5 Ways to Strengthen Your Soul
🧘🏽‍♀️🥗💚
1. Be committed to a long term fitness plan⠀⠀
2. Eat healthily and make conscious nutritional decisions⠀⠀
3. Monitor your health and track your progress⠀⠀
4. Change routines to keep your body guessing⠀⠀
5. Complement with #Emsculpt

Top 5 Ways to Strengthen Your Soul
🧘🏽‍♀️🥗💚
1. Be committed to a long term fitness plan⠀⠀
2. Eat healthily and make conscious nutritional decisions⠀⠀
3. Monitor your health and track your progress⠀⠀
4. Change routines to keep your body guessing⠀⠀
5. Complement with #Emsculpt

You never know what you'll get, but you're guaranteed the good stuff.

You never know what you'll get, but you're guaranteed the good stuff.

HELP ME SUCEED!!
No food is going to hit your goals for you, but some are definitely help you get there better than others!! Heading into Week 2 of Weight Loss with FireYourTrainer.Net has me wondering.....
What "Diet Foods" don't I know about?? The best foods for weight loss are high volume, low calorie. High protein helps the war effort as well. 
Comment with your best suggestions and share the wealth!! #knowledgeispower 
To follow my progress, or write your own free weight loss program visit FireYourTrainer.Net or Click the Link In Our Bio!!
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#vloggers #wellnessjourney #fitnesstransformation #fitnessfood #fitnessgear #fitnesscoach #fitnessmodels #fitnessgoals #diyfitness #stopwhining #chickswholift #fitnessjourney #gymtime #bodyweightworkout #tacticaltraining #musclebuilding #strengthcoach #weightlifter #circuittraining #metabolicconditioning #trainsmart #workhardtrainhard #losefat #bodybuildingwomen #absaremadeinthekitchen #femalefitness

HELP ME SUCEED!!
No food is going to hit your goals for you, but some are definitely help you get there better than others!! Heading into Week 2 of Weight Loss with FireYourTrainer.Net has me wondering.....
What "Diet Foods" don't I know about?? The best foods for weight loss are high volume, low calorie. High protein helps the war effort as well.
Comment with your best suggestions and share the wealth!! #knowledgeispower
To follow my progress, or write your own free weight loss program visit FireYourTrainer.Net or Click the Link In Our Bio!!
.
.
.
.
.
.
.
.
.
#vloggers #wellnessjourney #fitnesstransformation #fitnessfood #fitnessgear #fitnesscoach #fitnessmodels #fitnessgoals #diyfitness #stopwhining #chickswholift #fitnessjourney #gymtime #bodyweightworkout #tacticaltraining #musclebuilding #strengthcoach #weightlifter #circuittraining #metabolicconditioning #trainsmart #workhardtrainhard #losefat #bodybuildingwomen #absaremadeinthekitchen #femalefitness

----------------------------------------
Join Our Community @les.alphas 🐺
Join Our Community @les.alphas 🐺
----------------------------------------
find what you’d die for and live for it.
Repost @andreideiu_
#gymfitness #gymworkouts #indogym #gymternet #gymrat #gymaddicts #gymfreaks #gymstyle #fitnessfun #fitment #bodyengineers #musclemania #fitnesstrainer #bodybulding #musclemodel #fitnessphysique #musclebuilding #fitgoals #musclefit #musclegain #fitnessgoals #musclebear #fitinspiration #fitnation

----------------------------------------
Join Our Community @les.alphas 🐺
Join Our Community @les.alphas 🐺
----------------------------------------
find what you’d die for and live for it.
Repost @andreideiu_
#gymfitness #gymworkouts #indogym #gymternet #gymrat #gymaddicts #gymfreaks #gymstyle #fitnessfun #fitment #bodyengineers #musclemania #fitnesstrainer #bodybulding #musclemodel #fitnessphysique #musclebuilding #fitgoals #musclefit #musclegain #fitnessgoals #musclebear #fitinspiration #fitnation

Back then I ate #JENANG signature of Kudus district - “brown, sweet, sticky rice flour dessert”... Now I eat coconut brownie “hydrolysed collagen” from @atpscience 😅... Both brown, sticky 💩🤪, sweet, smokey, chewy and coconut-y... Since I can’t eat #jenang anymore, this will do. Not too bad 🤤 #childhood #childhoodtaste #jenangkudus #brownandsticky #hydrolyzedcollagen #atpscience #extraboost #lowcarb #collagenprotein #sugarcut #atpscience #musclebuilding #lowcarb

Back then I ate #JENANG signature of Kudus district - “brown, sweet, sticky rice flour dessert”... Now I eat coconut brownie “hydrolysed collagen” from @atpscience 😅... Both brown, sticky 💩🤪, sweet, smokey, chewy and coconut-y... Since I can’t eat #jenang anymore, this will do. Not too bad 🤤 #childhood #childhoodtaste #jenangkudus #brownandsticky #hydrolyzedcollagen #atpscience #extraboost #lowcarb #collagenprotein #sugarcut #atpscience #musclebuilding #lowcarb

10 week progress on my current cut. I just started my 12th week but I’m uploading these a bit late. The plan is to dig ⛏ for another few weeks (2-3) and then cruise 🚢 into maintenance calories sometime in June to give my metabolism a break. —————————————————-
We’ll see how it goes, but I actually feel pretty decent as far as energy 🔋levels even though I’ve been on a deficit for almost 3 months. Really happy with myself and how committed I’ve stayed to tracking my food intake. Some days ( especially weekends) its so easy to get complacent with myself and I get the urge to eat a lot more than what I’m set for. But I check myself quick 😉. ———————————————————-
Reasons why I been able to enjoy my cut so far :
✅ I’m cutting at 2,300 cal and my maintenance calories are about 2,500-2,600. Therefore, THE DEFICIT IS VERY MINIMAL! This is major key 🔑. One thing that is crucial when you’re on a fat loss journey is to make sure you’re eating plenty of calories & a variety of foods ( but in a caloric deficit) . A lot of people make the the mistake of trying to eat the lowest amount of calories possible ( literally starving ) to cut weight. They do it for a couple weeks. Then their energy levels dip very low , cravings get crazy 😜 and boom they’re back to old bad habits. Your goal should be to EAT AS MANY CALORIES AS POSSIBLE WHILE STILL SEEING THE SCALE GO DOWN! 👍🏼Obviously, the drops in weight will be way slower but that’s how you make sustainable progress.
——————————————————-
✅ I DON’T RESTRICT FOOD CHOICES . I’m flexible with my food sources. I make sure I eat plenty of protein 🐔, fruits/veggies 🥕, water intake 💦, fiber & then once a week I go eat pizza 🍕, ice cream 🍦, tacos 🌮 or anything I’m craving. I either track it to fit my macros or take a rough estimate and plan all my other meals 🍎🥗around it accordingly. This keeps me going weekly. The bigger the deprivation, the bigger the rebound. Your goal should be to lose body fat and never find it back 👍🏼. ———————————————————
✅ One day per week I RE-FEED , therefore I bump ⬆️ my calories up. I’ll go up to about 2,800-3,000 calories to give my body a break ( and provide it with a spark of energy). 👍🏼 ⬇️

10 week progress on my current cut. I just started my 12th week but I’m uploading these a bit late. The plan is to dig ⛏ for another few weeks (2-3) and then cruise 🚢 into maintenance calories sometime in June to give my metabolism a break. —————————————————-
We’ll see how it goes, but I actually feel pretty decent as far as energy 🔋levels even though I’ve been on a deficit for almost 3 months. Really happy with myself and how committed I’ve stayed to tracking my food intake. Some days ( especially weekends) its so easy to get complacent with myself and I get the urge to eat a lot more than what I’m set for. But I check myself quick 😉. ———————————————————-
Reasons why I been able to enjoy my cut so far :
✅ I’m cutting at 2,300 cal and my maintenance calories are about 2,500-2,600. Therefore, THE DEFICIT IS VERY MINIMAL! This is major key 🔑. One thing that is crucial when you’re on a fat loss journey is to make sure you’re eating plenty of calories & a variety of foods ( but in a caloric deficit) . A lot of people make the the mistake of trying to eat the lowest amount of calories possible ( literally starving ) to cut weight. They do it for a couple weeks. Then their energy levels dip very low , cravings get crazy 😜 and boom they’re back to old bad habits. Your goal should be to EAT AS MANY CALORIES AS POSSIBLE WHILE STILL SEEING THE SCALE GO DOWN! 👍🏼Obviously, the drops in weight will be way slower but that’s how you make sustainable progress.
——————————————————-
✅ I DON’T RESTRICT FOOD CHOICES . I’m flexible with my food sources. I make sure I eat plenty of protein 🐔, fruits/veggies 🥕, water intake 💦, fiber & then once a week I go eat pizza 🍕, ice cream 🍦, tacos 🌮 or anything I’m craving. I either track it to fit my macros or take a rough estimate and plan all my other meals 🍎🥗around it accordingly. This keeps me going weekly. The bigger the deprivation, the bigger the rebound. Your goal should be to lose body fat and never find it back 👍🏼. ———————————————————
✅ One day per week I RE-FEED , therefore I bump ⬆️ my calories up. I’ll go up to about 2,800-3,000 calories to give my body a break ( and provide it with a spark of energy). 👍🏼 ⬇️

Whose ready to kill those quads?! This workout will do it for ya 👌🏻 so don’t forget to S A V E this one to support my page 😘 I asked if you wanted this workout vs a 10 minute HIIT sesh on my stories and man was the vote close! The HIIT workout will be up within the next few days, don’t worry 😉
———————————————————————————
1️⃣ Split Stance Squats - 10X3
2️⃣ Plate Sissy Squats - 10X3
3️⃣ Dumbbells Step Ups on a bench - 10X3
4️⃣ Smith Machine sumo Leg press - 10X3
5️⃣ Smith Machine frog Leg press - 10X3
6️⃣ EZ Bar split squats - 10X3
7️⃣ FINISHER: Plated Wall sits - Until failure ———————————————————————————
Song: Consequences by Camilla Cabello 🎶🎶🎶
———————————————————————————
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#legs #legday #legdayworkout #quads #quadworkout #quadworkoutideas #quadexercises #legdayexercises #legexercises #workout #workouts #workoutideas #workoutmotivation #workoutroutine #workoutoftheday #musclebuilding #weightloss #howtoloseweight #fitness #fitspo #fitfam #dailyworkouts #lanadarlingfitness

Whose ready to kill those quads?! This workout will do it for ya 👌🏻 so don’t forget to S A V E this one to support my page 😘 I asked if you wanted this workout vs a 10 minute HIIT sesh on my stories and man was the vote close! The HIIT workout will be up within the next few days, don’t worry 😉
———————————————————————————
1️⃣ Split Stance Squats - 10X3
2️⃣ Plate Sissy Squats - 10X3
3️⃣ Dumbbells Step Ups on a bench - 10X3
4️⃣ Smith Machine sumo Leg press - 10X3
5️⃣ Smith Machine frog Leg press - 10X3
6️⃣ EZ Bar split squats - 10X3
7️⃣ FINISHER: Plated Wall sits - Until failure ———————————————————————————
Song: Consequences by Camilla Cabello 🎶🎶🎶
———————————————————————————
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#legs #legday #legdayworkout #quads #quadworkout #quadworkoutideas #quadexercises #legdayexercises #legexercises #workout #workouts #workoutideas #workoutmotivation #workoutroutine #workoutoftheday #musclebuilding #weightloss #howtoloseweight #fitness #fitspo #fitfam #dailyworkouts #lanadarlingfitness