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SUNDAY SQUATS

Getting stronger again after an extended break from squats and deadlifts due to a back injury.. 1: 140kg low bar squats 3x3  2: 90kg front squats 4x5  3: 90kg RDLs 3x10  #definedfitness #powerlifting #sbd #gym #squats #fitness #grind #slowandsteadywinstherace #stronger #strength #hot #sweaty #sundayfunday #protein #lift #lifting #dadstrong
Crazy car park caveman session this morning 🙌🏻 #definitionfitness
Massive Team Definition Caveman session! 
Such a great way to start the weekend. 
Well done to everyone on a fantastic session 🙌🏻🙌🏻🙌🏻
#teamdefinition #caveman
Massive Team Definition Caveman session! Such a great way to start the weekend. Well done to everyone on a fantastic session 🙌🏻🙌🏻🙌🏻 #teamdefinition  #caveman 
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F R I D A Y S done right ✅.
Great team training session 💪💪. .
@definitionfitness @daniel_knust_definition @natknust @robbiebowman_ @coach.mena @tristandolphgreen @lachiefasss .
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#friday #happyfriday #fridayvibes #friyay #tgif #team #teamdefinition #teamtraining #legs #legsession #gainz #crazy #strong #ladieswholift #lift #liftlife #fitfam #fitness #fitnessmotivation #fitspo #gym #gymlife #gymsession #madzpt #personaltrainer #wollongong
. F R I D A Y S done right ✅. Great team training session 💪💪. . @definitionfitness @daniel_knust_definition @natknust @robbiebowman_ @coach.mena @tristandolphgreen @lachiefasss . . . #friday  #happyfriday  #fridayvibes  #friyay  #tgif  #team  #teamdefinition  #teamtraining  #legs  #legsession  #gainz  #crazy  #strong  #ladieswholift  #lift  #liftlife  #fitfam  #fitness  #fitnessmotivation  #fitspo  #gym  #gymlife  #gymsession  #madzpt  #personaltrainer  #wollongong 
The team 
@daniel_knust_definition @natknust @coach.mena @tristandolphgreen @lachiefasss @alexgeorgeou @robbiebowman_ @madz_personal_training and our guest vlogger and good friend @rileyjbyrne .
Epic leg session today with a fantastic positive vibe and good people 🙌🏻🙏🏻
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Bring on 2018! .
#teamdefinition
The team @daniel_knust_definition @natknust @coach.mena @tristandolphgreen @lachiefasss @alexgeorgeou @robbiebowman_ @madz_personal_training and our guest vlogger and good friend @rileyjbyrne . Epic leg session today with a fantastic positive vibe and good people 🙌🏻🙏🏻 . Bring on 2018! . #teamdefinition 
• P.B. - T O W N •
Head Strength Coach @alexgeorgeou hitting an equal PB deadlift of 300kgs in the gym today!
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Awesome atmosphere when our team trains together!
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Looking forward to getting some people stupid strong in our upcoming 12 Week Challenge.
Early Bird rates still available til Jan. 20th.
Sign up via link in bio
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#teamdefinition #strong #deadlift #300kgs #industreaders #12weekchallenge #results
• P.B. - T O W N • Head Strength Coach @alexgeorgeou hitting an equal PB deadlift of 300kgs in the gym today! . Awesome atmosphere when our team trains together! . Looking forward to getting some people stupid strong in our upcoming 12 Week Challenge. Early Bird rates still available til Jan. 20th. Sign up via link in bio . #teamdefinition  #strong  #deadlift  #300kgs  #industreaders  #12weekchallenge  #results 
~ 300KG ~ Sooo today didn’t go to plan. I came in today with the intention of delaoding because my workouts all week have been absolutely sh*t. I’ve been waking up tired (5-6hours max sleep a night), fatigue in my sessions, and just drained in general (and poor nutrition)... But with all the crew training in the gym the atmosphere was just too epic to past up the opportunity to lift some decent weight. Such a great vibe today! So here’s an equal PB at 300kg... @daniel_knust_definition @natknust @tristandolphgreen @coach.mena @robbiebowman_  @madelinedellapina @lachiefasss @therileymichels @rileyjbyrne .
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#300kgdeadlift #300club #strong #powerlifting #grouptraining #crewtraining #strengthtraining #headstrengthcoach #definitionfitness #deadlift #fit #healthy #atmosphere #love
~ 300KG ~ Sooo today didn’t go to plan. I came in today with the intention of delaoding because my workouts all week have been absolutely sh*t. I’ve been waking up tired (5-6hours max sleep a night), fatigue in my sessions, and just drained in general (and poor nutrition)... But with all the crew training in the gym the atmosphere was just too epic to past up the opportunity to lift some decent weight. Such a great vibe today! So here’s an equal PB at 300kg... @daniel_knust_definition @natknust @tristandolphgreen @coach.mena @robbiebowman_ @madelinedellapina @lachiefasss @therileymichels @rileyjbyrne . . . . . #300kgdeadlift  #300club  #strong  #powerlifting  #grouptraining  #crewtraining  #strengthtraining  #headstrengthcoach  #definitionfitness  #deadlift  #fit  #healthy  #atmosphere  #love 
Bit of leg session fun after squatting. Chained pendulums and 20 rep@leg presses were on the menu.
Bit of leg session fun after squatting. Chained pendulums and 20 rep@leg presses were on the menu.
Train under newly crowned Australian Natural Bodybuilding Champion & Pro Card Winner, owner of Definition Fitness - Daniel Knust.
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Sharing all his knowledge and experiences from his most recent super successful bodybuilding comp prep to our upcoming 12 Week Challenge to help you get the most amazing results! .
12 Week Challenge starts - January 29th.
Sign up now!
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LINK IN BIO
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#definitionfitness #12weekchallenge #results #bodybuilding #fatloss #strength #industryleaders
Train under newly crowned Australian Natural Bodybuilding Champion & Pro Card Winner, owner of Definition Fitness - Daniel Knust. . Sharing all his knowledge and experiences from his most recent super successful bodybuilding comp prep to our upcoming 12 Week Challenge to help you get the most amazing results! . 12 Week Challenge starts - January 29th. Sign up now! . LINK IN BIO . #definitionfitness  #12weekchallenge  #results  #bodybuilding  #fatloss  #strength  #industryleaders 
230kg x 5 reps. . 
Might be a PB weight and reps wise, but the deadlift bar makes so much difference compared to the super stiff eleiko bar that I’m not claiming it. .
Managed to add another 10kgs from last deadlift session which was only on Sunday. .
I feel my deadlift is moving a bit more firstly due to a lot of extra calories, but also better recovery and less volume overall in my current program. .
I’ve implemented a mid week rest day which I’ve never done before. But due to be super busy with work it’s been a forced rest but seems to be paying dividends by managing fatigue better. .
Another key point is my squat volume has reduced due to some slight knee pain. Which means there’s a lot more room in the program to push deadlifts a bit harder. 
Always needs to be looked at in context of the entire plan. .
A massive thank you to strength coach and champion @alexgeorgeou for the push and mindset chat just before approaching the bar. . 
Training is feeling fantastic at the moment, surrounded by good honest people, and the vibe in the gym is unreal 🙌🏻🙏🏻
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#teamdefinition #definitionfitness #strength #deadlift #grind
230kg x 5 reps. . Might be a PB weight and reps wise, but the deadlift bar makes so much difference compared to the super stiff eleiko bar that I’m not claiming it. . Managed to add another 10kgs from last deadlift session which was only on Sunday. . I feel my deadlift is moving a bit more firstly due to a lot of extra calories, but also better recovery and less volume overall in my current program. . I’ve implemented a mid week rest day which I’ve never done before. But due to be super busy with work it’s been a forced rest but seems to be paying dividends by managing fatigue better. . Another key point is my squat volume has reduced due to some slight knee pain. Which means there’s a lot more room in the program to push deadlifts a bit harder. Always needs to be looked at in context of the entire plan. . A massive thank you to strength coach and champion @alexgeorgeou for the push and mindset chat just before approaching the bar. . Training is feeling fantastic at the moment, surrounded by good honest people, and the vibe in the gym is unreal 🙌🏻🙏🏻 . #teamdefinition  #definitionfitness  #strength  #deadlift  #grind 
Make your summer body a year round body!
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In our 12 Week Challenge not only do we help you get results, but we teach you how to maintain them!
So you can be looking & feeling your best 52 weeks of the year.
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Early Bird Rates Available until this weekend!
Sign up now via the link in our bio
@definitionfitness .
#definitionfitness #12weekchallenge #fatloss #sustainable #results #tbt
Make your summer body a year round body! . In our 12 Week Challenge not only do we help you get results, but we teach you how to maintain them! So you can be looking & feeling your best 52 weeks of the year. . Early Bird Rates Available until this weekend! Sign up now via the link in our bio @definitionfitness . #definitionfitness  #12weekchallenge  #fatloss  #sustainable  #results  #tbt 
Affirmations.
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Try telling yourself this EVERY MORNING. . 
What you tell yourself, and what you think about yourself is much more important that you think. . 
It’s more important than what others think. . 
Have belief in your abilities. . 
Back yourself. . 
If you’re doing it from an honest place deep down within, you will always find a way to succeed. . 
#definitionfitness #affirmation #positivevibes #leadership
Affirmations. . Try telling yourself this EVERY MORNING. . What you tell yourself, and what you think about yourself is much more important that you think. . It’s more important than what others think. . Have belief in your abilities. . Back yourself. . If you’re doing it from an honest place deep down within, you will always find a way to succeed. . #definitionfitness  #affirmation  #positivevibes  #leadership 
Natural bodybuilding and making physique changes in a healthy sustainable manner, is a game of patience. .
A marathon, not a sprint. 
Think many months and years, not days and weeks people! .
Like many things in life that a worthwhile. 
You have to stick to the plan long term, be consistent, not quit and chill the f*&k out. .
However, every single day we see people chasing the miracle pill or impatient shortcut for results. .
Where are you going so fast?
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What is the huge rush?
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Your body and health is not something you should fuck with mindlessly because you saw a picture of someone on social media that is probably photo shopped, airbrushed and whatever else. .
Relax and BREATHE. .
If someone is ahead of you, usually they have just been doing what needs to be done for longer period of time – simple as that. .
Altering body composition shouldn’t be a matter of chasing the fastest fat loss or muscle gain you can, because this approach always brings about negative side effects.
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Gain too fast, you will gain mostly fat. 
Crash diet, and bye bye to a lot of your lean muscle, shape and strength. 
Plus, this approach will make it almost impossible to maintain any results achieved and usually cause rebounding where you gain back all the fat, PLUS MORE. .
Stop the madness.
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Change your mindset. 
Practice some patience. .
The amount of people that come in to see us who have been on poverty calories, losing muscle and with almost no performance in the gym is astounding. .
I don’t know who or what is feeding these crazy plans or mindsets but it’s out of control. .
Have a think about what you want to do long term, the sustainability of it, side effects, your health, mind and body and don’t make stupid decisions when it comes to something as valuable as your health and body. .
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#definitionfitness #dothework #patience #breathe
Natural bodybuilding and making physique changes in a healthy sustainable manner, is a game of patience. . A marathon, not a sprint. Think many months and years, not days and weeks people! . Like many things in life that a worthwhile. You have to stick to the plan long term, be consistent, not quit and chill the f*&k out. . However, every single day we see people chasing the miracle pill or impatient shortcut for results. . Where are you going so fast? . What is the huge rush? . Your body and health is not something you should fuck with mindlessly because you saw a picture of someone on social media that is probably photo shopped, airbrushed and whatever else. . Relax and BREATHE. . If someone is ahead of you, usually they have just been doing what needs to be done for longer period of time – simple as that. . Altering body composition shouldn’t be a matter of chasing the fastest fat loss or muscle gain you can, because this approach always brings about negative side effects. . Gain too fast, you will gain mostly fat. Crash diet, and bye bye to a lot of your lean muscle, shape and strength. Plus, this approach will make it almost impossible to maintain any results achieved and usually cause rebounding where you gain back all the fat, PLUS MORE. . Stop the madness. . Change your mindset. Practice some patience. . The amount of people that come in to see us who have been on poverty calories, losing muscle and with almost no performance in the gym is astounding. . I don’t know who or what is feeding these crazy plans or mindsets but it’s out of control. . Have a think about what you want to do long term, the sustainability of it, side effects, your health, mind and body and don’t make stupid decisions when it comes to something as valuable as your health and body. . . . #definitionfitness  #dothework  #patience  #breathe 
All round legend and 12 week challenge success @farmer_trev -
Trev has managed build muscle, get stronger and lose body fat, all through our goal specific challenge programming. -
Next one kicks off Monday the 29th wth early bird spots available until this weekend. -
Don’t miss your chance! 
https://definitionfitness.com.au/12-week-challenge/
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#definitionfitness #shredded #strong #fatloss #legend
All round legend and 12 week challenge success @farmer_trev - Trev has managed build muscle, get stronger and lose body fat, all through our goal specific challenge programming. - Next one kicks off Monday the 29th wth early bird spots available until this weekend. - Don’t miss your chance! https://definitionfitness.com.au/12-week-challenge/ - #definitionfitness  #shredded  #strong  #fatloss  #legend 
12 week challenge kicks off Monday 29th of January. -
Excited to have the legends from @scankrew doing InBody570 body composition scans free for all our challengers! -
Scans from 4:30pm on the Monday. 
If you haven’t secured you’re spot, get in quick! -
Email enquiries@definitionfitness.com.au -
#teamdefinition #allaboutresults
12 week challenge kicks off Monday 29th of January. - Excited to have the legends from @scankrew doing InBody570 body composition scans free for all our challengers! - Scans from 4:30pm on the Monday. If you haven’t secured you’re spot, get in quick! - Email enquiries@definitionfitness.com.au - #teamdefinition  #allaboutresults 
Phone consult with online nutrition client @jt_fitlife this morning as she hit a new record low bodyweight this week! -
I’ve recently incorporated more frequent diet break weeks for her and it’s working a treat. -
Diet break week:
I dump in an extra 1000 calories a day, mainly from carbs, de load from weight training, take cardio out completely and decrease NEAT, all in the name of long term fat loss and stress/fatigue management.
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Doing this sets her up for another successful fat loss block of about 4-8 weeks depending on how her body and mind is adapting to the process. -
Always working closely to monitor performance in the gym as well as feedback, weight on the scales and other important markers.
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Don’t mindlessly starve yourself for fat loss. -
Have a plan, track progress and make changes BUT only as necessary. -
Many people are too aggresive in their dieting approaches which only sets you up for long term failure, rebound, performance and muscle loss and more negative results in the big scheme of it all.
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Keep up the great work Jodi 🙌🏻
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#definitionfitness #nutrition #fatloss
Phone consult with online nutrition client @jt_fitlife this morning as she hit a new record low bodyweight this week! - I’ve recently incorporated more frequent diet break weeks for her and it’s working a treat. - Diet break week: I dump in an extra 1000 calories a day, mainly from carbs, de load from weight training, take cardio out completely and decrease NEAT, all in the name of long term fat loss and stress/fatigue management. - Doing this sets her up for another successful fat loss block of about 4-8 weeks depending on how her body and mind is adapting to the process. - Always working closely to monitor performance in the gym as well as feedback, weight on the scales and other important markers. - Don’t mindlessly starve yourself for fat loss. - Have a plan, track progress and make changes BUT only as necessary. - Many people are too aggresive in their dieting approaches which only sets you up for long term failure, rebound, performance and muscle loss and more negative results in the big scheme of it all. - Keep up the great work Jodi 🙌🏻 - #definitionfitness  #nutrition  #fatloss