New week & new upportunities 💖
Hope you all have a lovely week with good workouts & lots of joy & love
I want to be the girl that decided to go for it. It’s really about sacrificing and prioritizing if you want to see results. I’m not just talking about the gym, I’m talking about any little goals you have, whether it’s school, work, friendships, relationships, personal projects or whatever it may be. Sometimes I sacrifice sleep, sometimes it’s my social life, sometimes it’s the gym, idk where I’m going with this but I just wanted to share that it’s okay if you don’t feel like you have it all together. It’s okay if you skip a couple hangouts, it’s okay if you skip the gym once in a while, it’s okay if you pull an all nighter. Once in a while it’s okay to not accomplish everything, but use these little setbacks to fuel your future and don’t let it bring you down. Of course everything is easier said than done. But everything will work out in the end. If anyone is stressed about anything you can always hit me up in my dms and I’ll do my best to help ya out 😊
I don’t do many midnight posts or long captions so once in a while it’s ok 😂Anyways goodnight y’all ✌🏽
Focusing on strength in this workout
Paused squats( 4-8)
Barbell lunges 3(10-12)
Romanian deadlift Dumbbell (4-10)
Hamstring dumbbell curl (4-10)
#alphalete #gymrat🐭 #bevisionary #iam1stphorm #june26th #beseen
I hope you all enjoyed your weekend 🧡 It’s time to get back to the grind this week and i can’t wait for Thursday 😭 I hope to record some workouts this week for y’all so stay tuned! 💙 -
🔥Link in bio for evidence based fat loss & muscle building plans🔥
*HOW LONG DOES IT TAKE TO GET ABS* by @skiman.factual.fitness
We all know that getting abs takes time, or at least much longer than you thought it would take.
If you want to get a shredded six pack, you have to lose body fat there's no other way.
Most are very surprised that I do very little direct ab training for my six pack. What I do do is strength training with compound movements. Have you ever tried to squat or deadlift after hitting your abs directly the day before. It doesn't work all that well does it, lol
That's because these compound movements hit your core in a indirect matter without you noticing.
Ok, with that being said, next is the diet, so once we have training in check, we want to be able to lose a steady 1-2lbs per week and be a slight caloric deficit. If you are not dropping that steadily, two things need to happen. The TDEE(Total Daily Energy Expenditure) has to go up or you eat less food, it's that simple.
While cutting down make sure to get enough protein so the rest of you doesn't dwindle down to a skeleton and you're on our way to a successful cut with maintaining muscle. I recommend a 1 gram or higher per body weight for protein when cutting. You can go as low as 0.8 gram per lb but I try to keep it as high as possible.
#food #igdaily #gains #crossfit #ukfitfam #zyzz #gym #foodie #gymrat #health #iifym #food #flexibledieting #carbs #fitfam #gymshark #fitness #instadaily #mensphysique #workout #alphalete #eatclean #shredded #postworkout #intermittentfasting #backday
👉🏼 Follow @workout_knowledge for more daily tips 👈🏼
When someone talks behind your back... nah screw that I’m not gonna use that “show them your back muscles” quote ✋🏼😂
Photo Credit: @dennis_sll
More than ready for bikini season again. I need the heat. The pool. The beach. The tanlines. ☀️
Don’t really care much about how much I weigh anymore but I’m coming in at 166 as of yesterday.
Oh Hello | 9:10 p.m.
💥Take care of yourself💥
👉 Make HEALTHIER eating choices
👉 EXERCISE more often
👉 Stay HYDRATED
👉 Get proper REST
💥In order to light up your inner beauty, take proper care of your body💥
Took my business outside.. feels much better, my mind & body feel much more alive.
Deadlifts are feeling much better! Focusing on the main push/pull/leg split.
It’s been a MINUTE since I’ve done some videos for you guys. These are two leggy day exercises I’ve started to incorporate into my regular routine! .
1>deficit smith Machine backwards lunges .
2> kneeling hip thrusts .
Try these and let me know! .
#fitfam #fitnessmotivation #fitness #girlswhosquat #bootyday
Trying to come back nasty 😌
My dedication for lifting is out of this world. I strive for my goals everyday, every hour I’m in the gym, every set and rep. I perfect my physique and make it the way I want it. -
If you want something, go after it. I have along way to my goals but I’ll push it harder than anyone in the gym. My legs are still a weakness but I train them 2x, maybe 3x a week to build them. Never let go of your dreams, keep chasing and stay hungry young ones! 😈💪🏼 -
#bodybuilding #mensclassicphysique #bestintheworld #gymrat #alphalete #chestday #neverskiplegday #riseandgrind
Was going through my phone and found this old pic from 2012! I don’t even look like the same person lol. 6 years later.. 110 pound difference and a whole new life. Crazy how much shit can change
One thing that transformed my life was visualization. Visualize where you want to be, who you will be, what you will accomplish and the things you will do to get there, before ever even doing any of it at all. This doesn’t mean that you should sit back and wait for things to be handed to you as long as you do this but by being mentally affirmative of what you undoubtably will achieve, you will never give up because your vision is just too strong to call quits. Combine this with consistent hard work and you will get whatever it is you want, I promise you 🙌🏼
Shoulder's on 🔥 and I'm happy
Tri To Stop Me 😉
Busy weekend moving into a new place, but still got those lifts in 🤙🏼
Leg day = Swaggy socks🧽
Train Muscle Ranges by @trainwithcarsen
Muscle ranges What the hell is that This is an area that I see a lot of guys are unaware of. Which is not good because training muscle ranges offers a HUGE return on gains.
Let’s use the biceps as an example - you see, most guys just knock out some of their favorite bicep exercises, get a little pump going, and call it a day. While sure, this can be useful for building muscle, you are not maximally working the biceps. You’re leaving gains on the table man!
There are 3 ranges to a muscle contraction - 1️⃣The shortened range - when the muscle is maximally contracted. 2️⃣Mid Range - this is the middle range of a movement. 3️⃣Lengthened Range - when the muscle is stretched.
By working all three rep ranges effectively, you are able to target a much larger range of muscle fibers which contributes to maximal muscle gains. Let’s talk about how to effectively work all 3 ranges.
THE SHORTENED RANGE✅ - is all about squeezing the muscle when it is in its shortened position (fully contracted). SO - this would be like working the top portion of a preacher Curl for your biceps. The top of the movement is where the bicep is fully contracted. Squeeze there for the greatest outcome.
THE MID RANGE✅- the mid range is best used when working through an exercises and focusing on keeping tension on the muscle. So this would be like working through cable bicep curls and focusing on keeping the tension on the muscle to build up a pump.
THE LENGTHENED RANGE✅- is best used to create muscle damage. This refers to working the muscle while in a stretched position. This can be seen during an incline dumbbell Curl. The bicep begins in a stretched position before initiating the contraction.
#squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #weightlifting #bodybuilding #fitnessnutrition #diet #dietplan #gymtips #fitnesstips #exercise #exercisemotivation #sportsnutrition #muscle #chestday #legday #alphalete #athlean #athlete #sportperformance
Angry emoji always
My boy joining the Navy!!
I’m very proud of you and wish you the best of luck on your new journey brotha! Can’t wait for you to come back and hit up the stereo again!!! It has been nothing but a solid friendship.. swipe for a bonus pic😂
It shows how far we’ve come😅
La Familia ❤️
You may reach a point where you’re experiencing failure after failure. Where the closest individuals start doubting you. Where you start doubting yourself and start asking yourself “is it worth it”. That’s when you should realize that there’s an entire clothing brand and a team that believes in you and hopes you progress into the best version of yourself. That clothing brand is Eximious Apparel and that team is Team Eximious. Our goal is to inspire individuals like you to envision greatness so that you can constantly progress into the person you envision yourself to be. So keep pushing, change your ways to avoid failure, and continue to #BeEximious @geekyfitness_
Sometimes the gym is more of a therapy room.
Everyone deals with stress in different ways.
For people like myself, we train.
When gym renovations are supposedly done after being closed for one week but there’s no barbells, dumbbells or plates yet. 🐒 📷: @samet.shnky
Had the BEST pump of my life the other day 🍑 •
Had to take a video so I didn’t have to hear any rumors on editing or angles 👋🏼
Saying this quickly! - Glutes are a part of the human body, a muscle I work 2-3 times a week, so yes I will post pics/vids showing progress, please don’t take that “sexual” because it’s a butt, grow up please! I look at my booty as the term “glutes” not anything more than that, so creepy people stay AWAY! 👋🏼🙏🏼
Wish every leg day could pump my glutes this much, BLESS UP 😩
Who’s Ready to Sleigh Legs this Christmas Season🎅🏻🎅🏻🎅🏻
About a month ago I completed a @styku3d body scan at Gold’s gym to extract several informative body measurements. The measurable difference between my muscular development in right side and my left side led me to do a lot more single leg work. This has lead to enhanced stabilization in my bilateral lifts, as single-leg work can target deep lateral stabilizers of the hips and core, specifically the gluteus medius and quadratus lumborum. 🎁🎁🎁
@goldentankfit now has me doing single-legged Romanian deadlifts about three times a week to achieve bilateral strength balance to prevent shifting my weight from side to side when descending in a squat or deadlift. Performing single-leg exercises can prevent injury down the road and has more carryover to everyday life movements like walking, running, and balancing. 🦌🦌🦌
Light your legs up like your Christmas tree with this lit leg workout! 🎄🎄🎄
1️⃣ Tempo Squats (8x2 tempo 5-1-0)
2️⃣ Romanian Deadlifts (5x5)
3️⃣ Single-Leg Deadlifts (3x5 each leg)
4️⃣ Kettlebell Swings (4x15)
5️⃣ Barbell Hip Thrusts (6x5) •
Sports Bra and Shorts: @alphalete 🔥🔥🔥
Santa Hat 🎅🏻: @thenorthpole ❄️ ⛄️ ❄️