There’s 3 shots in this. .
No, really, I’m fine.
*shakes uncontrollably typing*🤫
My respect is way over due!!! 😤 I couldn't even bench 95lb last year now I'm benching 225lbs! 💪🏽
Build Your Legacy
Build a taco... Build a kebab.. 🤤
PUMPING MY BABY BICEPS ✊
👉15 x 8 👉12.5 x 10 👉10 x 12
remember to flex your core!
this man changed bodybuilding and is a top motivator for anyone trying to achieve there top goals and to never give up on what you love to do❤️
SCULPT & GROW YOUR BOOTY 🍑 Do each exercise right after the other with little rest 😅 .
Hip Thrust 4 x 12 (5 normal reps & 7 with a quick double pulse hip abduction) FIRREEEE .
Sumo Deadlifts 3 x 6 heavy weight .
Stiff Leg Deadlifts 3 x 5 heavy weight
Dumbbell Overhead Split Squats 3 x 10 (I’m working on my overhead workouts, but your abs will also cry during these)
Don’t judge me for wearing Dylan’s long warm socks ☺️ I don’t like my ankles feeling any cold air. Song is Without Me by @iamhalsey
Part 2 as promised🤗 Make sure you go check out part one!!
All 3 clips make up a triset - so do each exercise back to back for 4 rounds!🔥
2 weeks until Christmas ahhhh 😄 who is excited? 🎄I’m mostly looking forward to the food tbh 🤤😂 Going to leave my upper body/ ab workout below, watch my story to see some of my warm up!
1️⃣Dumbell shoulder press (heavy) superset with lateral flys
2️⃣Drop set shoulder press on machine (do 10 reps then drop weight and do more until failure)
3️⃣Rear delt flys and superset with front raises
4️⃣Tricep push downs (would usually add skull crushers or barbell tricep extension but wasn’t really feeling it today 🤷🏻♀️ so add one or both of those in!) 5️⃣ Leg raises and dumbell side bends to target obliques 🔥🔥
Back & shoulder day coming in hot 🔥 Usually I do push-pull-legs but I was really feelin shoulders & back together for some reason 🤷🏻♀️ Time to put in work fam!! Go crush this one 💪🏼
1️⃣ Single to double lat pulldown | 4 sets of 8
2️⃣ Shoulder press | 4 sets of 8
3️⃣ Bent over row | 4 sets of 12
4️⃣ Single arm cable press | 4 sets of 10 per arm
5️⃣ Face pulls | 4 sets of 12
6️⃣ Underhand barbell front raise | 4 sets of 10
Change in scenery👀
Who else got a workout in today🙋🏽♀️
💪FITMAS DAY 10🎁🎄
It’s Monday, a new week! New opportunities, new blessings! Lets make this one count💯
Starting off this week with a new split routine, push, pull & legs! Here’s what I did:
(Chest, shoulders & triceps)
1️⃣. One arm incline DB press: 4x12
2️⃣. Flat BB press: 5x10/10/5/5/10
3️⃣. Low incline DB flyes: 4x12
4️⃣. Shoulder press: 4x8
🔥Superset exercise 5 & 6⤵️
5️⃣. Seated DB lateral raises: 3x15
6️⃣. Plate front raises: 3x15
🔥Superset exercise 7 & 8⤵️
7️⃣. Single tricep extensions: 3x12
8️⃣. Decline DB skullcrushers: 3x12
The PPL (push,pull,legs) routine trains all major muscle groups various times throughout the week allowing plenty of time for recovery. Today’s workout is push so we’re focusing on the muscles involved in the upper body pushing motions, chest, shoulders & triceps.
#pushday #chestworkout #shoulderworkout #tricepsworkout #fitmas
280 lbs x 5 ✔️
315 lbs x 3 ✔️
355 lbs x 1(+1) ✔️
Last workout before the gym closes... temporarily. It just changed owners recently and they’re going to remodel the whole gym so they’re closing it for four days. As long as I can remember, the gym ever only closed like two days in a row or just closed earlier when there were holidays. Expecting big improvements when they are done. 🤓
"Love me till it hurts"
67.5kg x 3
#SBDMike #powerlifting #fitness
🎶: Yellow Claw Feat. Ayden - Till It Hurts
Focus, Intensity, Consistency: the 3️⃣ factors you need in order to achieve a great physique.
𝐅𝐨𝐜𝐮𝐬: what separates an average physique from a great physique is the ability to focus on the muscles being worked. This comes with experience as well as learning your body’s anatomy 🤓
The better you can focus on the appropriate muscles for each specific exercise, the more gains you will get due to harder muscle contractions 💪
𝐈𝐧𝐭𝐞𝐧𝐬𝐢𝐭𝐲: you don’t need to be yelling or grunting in the gym to have an intense workout 😂. Intensity just means putting full effort into every rep of every set.
And each set should be challenging but NOT so challenging that you are going to complete muscle failure 🙅🏻♂️. That’s only acceptable for the last set.
𝐂𝐨𝐧𝐬𝐢𝐬𝐭𝐞𝐧𝐜𝐲: focus and intensity mean nothing if you only workout once in a blue moon 🌚. You have to keep going to the gym AT LEAST 3-4x a week, for many weeks/months to see some changes.
Add these three training principles into your workout regimen and I guarantee you...you will improve your physique!! 🤩
Tag your friends who hit a plateau and need some motivation 😁💪 HAPPY MONDAY 🎉
Filmed by @durantkit
Happy Monday! 😄 also known as International Chest Day! 💪🏻🔥 -
Here are some of my go to booby workouts ☺️ make sure to ❤️ if you would like to see more of these! 🤓
1️⃣bench press • 4 sets of 12
2️⃣pull over • 3 sets of 10
3️⃣dumbbell bench press • 3 sets of 12 -
✖️You’re making it so negative & difficult in your mind that you don’t want to do the work
Let me explain ⤵️
If you associate your vision & goals with negative thoughts
- not believing in yourself
- “it’s hard”
- “it’s going to be a struggle”
Then you’ll never get to your goals
I’m not to much of an “energy woo woo spiritual healing rocks” type of guy, but your MINDSET is everything
Your mental energy - that being positive, or negative, reflects on your results
➡️ What I’ve learned (from myself & all the successes my clients have) - you have to have a CONSISTENT positive attitude & mentality
➡️ Let me break that down of what that looks like:
You have to WANT to workout
You have to be EXCITED about your goals
You have to be WILLING to break out of the comfortable BS that hasn’t gotten you anywhere
You have to FEEL GOOD about what you’re doing inside and outside of the gym (rather than being confused & constantly second guessing your actions)
You have to COMMIT (and not just for a week or two)
All of these things create a spark to put in the work & also create *CLARITY* in your game plan, and that’s how all my clients manifest results 👏🏽
If you’re feeling lost, bored, frustrated, anxious, stressed, annoyed, comfortable, or confused about what you’re doing - you’re riding the train to no results land 🚂
You have to break out of your negative emotions & mindset, because you’ll never get to how you want to be & feel
So if you’ve been stuck in a rut, you have to align yourself into the right headspace rather than running around in circles trying to struggle your way into getting results
It all starts in your mindset, not just workout out & eating right
Where’s yours at? 🤔
Bicep pop featured in today’s mirror selfie. Honestly the only photos i got until I get someone to go to the gym with me and hook me up with some badass photos. Outfit is the fit tapered bottoms and acid wash t-shirt. Both athletisure af 🙌🏻 @gymshark
Needed some new training data for my next phase... Really unfamiliar with my strength at 178ish pounds so I tested deadlifts and completed 3 for 3..Very excited for the next 8 weeks of workouts!
Been able to cut weight nice and slow while improving my strength. Training smart yet with optimal intensity
Time to flip the switch🔋
475✅ (35 pound PR)
Who else loves training shoulders!? 🔥🙌🏽💁🏽♀️
Got a quick but awesome workout in today before heading to the office! Can you tell I was getting tired?😅
Here are a few cable variations to try:
🔹 Bent-Over Cable Side Raises
🔹 Cable Front Raises
🔹 Cable Upright Rows
It’s amazing how much you can do with a cable machine! 💪🏽. Simple yet effective💃🏽
If this finally posts after all the uploading nonsense I went through I will be a bitter sweet camper 🤦🏼♀️😅 I have tried literally 8 times now to share this leg day as a regular post and managed to only get it on IGTV but decided one last attempt on here couldn’t hurt!
Anyway! Sound on bc this song is so fun 😋 This is a pretty typical leg day for me that you can save and try for yourself!🍑 this was mainly glute and hamstring focused however quads & calves were definitely hit with the lunges and box jumps as well!
1) Reverse lunges
2) Hip thrusts
4) Glute press down SS with..
5) Weighted deep goblet squats
6) Walking lunges SS with..
7) Box jumps
8) Hamstring curls
Check it out through my IGTV also and let me know if you try it out! 🤗💪🏻
Getting stronger every day💪🏼
I'm training to do pull-ups. Here are 2 exercises i did yesterday. I’m doing 100 bicep curls with this barbell, had 25 more to go so don’t mind my “i'm almost dying” face. 😅
After I lost all my chubby weight, I also lost a lot of muscle as you can see on the left 🙃
LEFT IS 2016
RIGHT IS 2018
I’ve gone through it all of starting, stopping my goals, trying out FAD diets, being a cardio bunny and doing all the wrong things possible. However, that never stopped me from training or pursuing my goals. HAHAHHAHA I’ve had girls who I no longer speak with of course, who used to put me down for posting too many progress photos over twitter. And can I just say, I wish her well and that her opinion has nothing to do with me. Her toxic, negative and spiteful energy only shows me how insecure she was with herself. Let me tell you something, there will be plenty of people who you know socially, as acquaintances who will do anything to put you down due to their own jealousy and demons. My advice? Pray for them and focus on you because if I had listened to any of her tweets or the responses towards it, I wouldn’t be where I am today. So if you too have dealt with someone who has done the same to you - let them be unhappy and you go live your best life.
#gymshark #gymsharkwomen #gymsharkfitness #gymsharktrain #fitness #weightloss #motivation #gains #gymmotivation #gymmemes #derrimut #weightgains #transformation #weightlosstransformation #bodybuilding #yoga #gymgear #glutes #fitspo #quads #fitnessinspiration #fitnessmotivation #lifestyle #beauty #gymsharkflexleggings #squadgoals #squad #gymsharkfamily
Sometimes a cute new sports bra is all the motivation you need to get up and workout on a Saturday. 🏋🏻♀️🔥