All sweaty and red 😄 My arms are burning right now 😅💪🏼 #thinkimcool
✏Chinups 2x10;7 @ bodyweight ...............
✏Bench 2x10 @ 42.5 kg
✏Standing DB shoulder press 2x10 @ 12 kg's each
✏Incline DB bench 2x10 @ 16 kg's each
✏BB upright rows 2x10 @ 27 kg
✏Low pulley rows 2x10 @ 11 plates .......
✏Cable chest flyes 2x10 @ 3 plates .............
✏BB curls 2x10 @ 21 kg
✏Tricep rope overhead extensions 2x10 @ 4 plates
✏Cable crucifix curls 2x10 @ 3 plates ............
✏Single arm tricep cable kickbacks 2x10 @ 3 plates
✏Single arm cable lateral raise 2x15 @ 1 plate
Ideal body in a month! Double Tap and SAVE if you find these exercises useful! ✅🔥
SWIPE FOR BEFORE/AFTER
I really hesitated to post this for 2 reasons:
1️⃣ I didn’t want to deal with the negativity this kind of post attracts
2️⃣ I know some of you follow me precisely because I don’t post just selfies (or I should say butt-fies 🙊)
BUT (butt 🤪) I was honestly shocked myself when I compared the two pictures and it made me realize that my efforts are really paying off 🙏🏽
The reason why I’m sharing this is just to show you all that if it’s possible for me, it’s possible for you too! I’m a human, just like you are and I wasn’t born this way! With some efforts and consistency, anything is possible 👊🏽
- I took the picture on the right after the gym so my muscles are really pumped
- My position isn’t exactly the same on both pics (I’m leaning on one leg on the right pic)
- There’s no filter (just whiter wall) but due to the lighting/poor camera quality it seems like my stretch marks are gone - fear not people, they’re still hanging with me 🐯🤗
- My coffee cup isn’t too big, I swear ☕️
R O W - Rowing exercises are great for strengthening your rear delts & back muscles - In this version I’m supporting my weight on the opposite knee keeping the shoulders & hips square to the floor incorporating my trunk muscles to resist any rotation as I pull up... .
Setting the shoulders before you start is 🔑- Don’t allow the shoulders to roll forward - Instead, gently engage between the shoulder blades before you start + keep them away from your ears to prevent shoulder elevation 😉
Healthy Shoulders are Happy Shoulders 👊🏼
#bentoverrow #backworkout #posture #healthyshoulders #reardelts #lats #core #sportrehabilitationstudent #fitpro #personaltrainer #therehabcoach
📚- Besides presenting an unhealthy appearance, there are many serious medical conditions that can result from having rounded shoulders. According to a paper published in 2006 in Spine Journal, the long-term misalignment of the cervical spine increases the risk of osteoporosis and disk degeneration (cervical osteoarthritis). In the short-term, round shoulders cause chronic tension on the infraspinatus and teres minor, making these muscles more susceptible to injury. Another characteristic of round shoulders is decreased mobility in the shoulders, increasing the risk of shoulder impingement and even dislocations
📚- . Boxers and wrestlers, whose sport requires them to position themselves in a hunched over position, frequently display rounded shoulders along with people working desk jobs or even people focusing on training their chest far too much compared to their backs 🤔
🦍- How to fix this? Well first would be to stretch the tight (chest) muscles along with training and strengthening the weaker ones (Lats - above video);; but even if you're not suffering from an injury or a condition, lat pulldowns are a great exercise for back training If you want to build a monster back 👌
#training #Strengthtraining #back #lats #latpulldown #injury #injuryprevention #back #posture #bodybuilding #weightlifting #musculation #musculação #muscle #beastmode #workinghard #coach #coaching #Personaltrainer #personaltrainer #personaltraining #gymrat #aesthetics #gym #fit #fitness #fitfam
Just starting to cut weight now, already looking pretty good. Can really see the results of all those pull-ups. Will be changing my diet up as of tomorrow. Very low carb through the morning. I'll start the day with an Iced coffee, made with coconut water, cream & MCT oil & ice cubes. Then cook up some fatty meat & fried eggs for breakfast. Slowly start to trickle a few more carbs in throughout the day. Then 200g sweet potato every other night, with 250g (cooked weight) of white rice inbetween nights for my carbs. You still need carbs to refill your livers glycogen stores, aswell as your muscles as they will be depleted or low due to training. It's also important to maintain optimal T3/T4 thyroid hormones, Testosterone & to keep those cortisol levels down. I personally cannot sleep at night without carbs. This little top up of a night time will keep me running at my best, while still allowing me to get shredded. I can even build muscle this way if my calories are sufficient...This style of eating also keeps my satiety very high throughout the day, aswell as my energy & motivation. So there's alot of upsides for me to diet this way. I'm very keen to see what happens in the following weeks.
#back #lats #traps #shredded #cutting #flexingback #bodybuilding #conditioning #diet #lowcarb #carbcycling #pullups #definedback #12monthsdown
Vanavond even die rug helemaal uit elkaar trekken! 💪💪
| Back | Didn’t film yesterday’s leg day but here’s some clips from today’s session. Didn’t quite have a plan coming into the gym today. Just did whatever I felt like doing and it became a back session 😂
Swipe ➡️ to see the exercises I did! Beginners, you can also follow this workout! Just ensure that the weight you pick is suitable for you 💪🏽
1️⃣ Pullups/supported pullups
2️⃣ Conventional deadlifts
3️⃣ Barbell rows (Couldn’t finish it here. DED💀)
4️⃣ Seated cable rows (close-grip)
5️⃣ Cable pullovers
Tag it to rewatch and refer during your workouts! 🔥
#back #lats #backday #gym #fitness #motivation #anytimefitnesspomo #pullups #rows #fitnesssg #fitnesskl #swoleaddictsg
Little over two weeks and seeing great results 😇 #iifym
Don’t speak to me bitch, like a moment that’s quiet’ I need my money why they wallets are hiding -🎥🌊🐐