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โ€œBe all you can be.โ€ Happy Monday errbody! Wishing yall gainz in every aspect of your lives this week! ๐Ÿ’ช๐Ÿพ๐Ÿ‘๐Ÿพ๐Ÿคž๐Ÿพ๐Ÿ’Ž๐Ÿ”ฅ๐Ÿคท๐Ÿพโ€โ™‚๏ธ๐Ÿ˜‡
#UCGFitness #BigDogsEat
#iam1stphorm #1stphorm #legionofboom #MondayMotivation #1stphormathletesearch #bethe1 #wedothework #duespaid #LeanMuscleFitness #gainznation #strength #backgains #wings #Ephesians210 #aesthetics #fitnessaddict #fitspo #workout #gainz #instafit #fitness #flexfriday #flex #borntolosebuilttowin #bodybuilding #blackexcellence
โ€œBe all you can be.โ€ Happy Monday errbody! Wishing yall gainz in every aspect of your lives this week! ๐Ÿ’ช๐Ÿพ๐Ÿ‘๐Ÿพ๐Ÿคž๐Ÿพ๐Ÿ’Ž๐Ÿ”ฅ๐Ÿคท๐Ÿพโ€โ™‚๏ธ๐Ÿ˜‡ #UCGFitness  #BigDogsEat  #iam1stphorm  #1stphorm  #legionofboom  #MondayMotivation  #1stphormathletesearch  #bethe1  #wedothework  #duespaid  #LeanMuscleFitness  #gainznation  #strength  #backgains  #wings  #Ephesians210  #aesthetics  #fitnessaddict  #fitspo  #workout  #gainz  #instafit  #fitness  #flexfriday  #flex  #borntolosebuilttowin  #bodybuilding  #blackexcellence 
Pull ups have never been an area of strength for me. Negatives negatives negatives ๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ I remember not being able to do a single strict pull up and it would always frustrate me so much... so I started with the basics ๐Ÿค—
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โ€ขDuring an exercise, the muscles go through three different phases of contraction..
๐Ÿ‘‰๐Ÿผ1)concentric-muscle shortens (pulling yourself up to the bar) ๐Ÿ‘‰๐Ÿผ2)isometric- muscle length doesnโ€™t change (holding your chin over the bar after pulling yourself up)
๐Ÿ‘‰๐Ÿผ3)eccentric- muscle lengthens (lowing yourself down after a pull up) 
Focus on the eccentric motion, aka negatives, pull yourself up and slowwwwlyyyyy, let yourself back down. I started doing this on the assisted pull up machine, then I graduated to the bar with an assistance band, and now I do them at the end of my workout without assistance. The last pull up in this vid shows me focusing on the eccentric/negative motion..... The prolonged eccentric motion stretches and slowly rips those baby muscle fibers, in turn helping build them. I went from barely being able to do one pull up, to being able to do sets of 8... focusing on the eccentric contraction can seriously help build strength in any area of the body. Yay for gains ๐Ÿ‘๐Ÿผ
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#npc #npcbikini #npcbikinicompetitor #backgains #chicksthatlift #fitspo
Pull ups have never been an area of strength for me. Negatives negatives negatives ๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ I remember not being able to do a single strict pull up and it would always frustrate me so much... so I started with the basics ๐Ÿค— . โ€ขDuring an exercise, the muscles go through three different phases of contraction.. ๐Ÿ‘‰๐Ÿผ1)concentric-muscle shortens (pulling yourself up to the bar) ๐Ÿ‘‰๐Ÿผ2)isometric- muscle length doesnโ€™t change (holding your chin over the bar after pulling yourself up) ๐Ÿ‘‰๐Ÿผ3)eccentric- muscle lengthens (lowing yourself down after a pull up) Focus on the eccentric motion, aka negatives, pull yourself up and slowwwwlyyyyy, let yourself back down. I started doing this on the assisted pull up machine, then I graduated to the bar with an assistance band, and now I do them at the end of my workout without assistance. The last pull up in this vid shows me focusing on the eccentric/negative motion..... The prolonged eccentric motion stretches and slowly rips those baby muscle fibers, in turn helping build them. I went from barely being able to do one pull up, to being able to do sets of 8... focusing on the eccentric contraction can seriously help build strength in any area of the body. Yay for gains ๐Ÿ‘๐Ÿผ โ€ข โ€ข โ€ข โ€ข โ€ข #npc  #npcbikini  #npcbikinicompetitor  #backgains  #chicksthatlift  #fitspo 
Excuse my small legs, today I did my first 5x5 deadlift with 80k #deadlift #pullday #backworkout #backgains #gym #upperbodyworkout #gainz #gains  @jenson741 @wilbettens @shepherdfitness @frontgeek18
M O N D A Y..... ๐Ÿ‡ฑ๐Ÿ‡ท
M O O D...... ๐Ÿ”ฅ๐Ÿ’ช๐Ÿฟ๐Ÿฉ Wake up and get after it! @nutrishopmurfreesboro_franklin #dowork #backgains #hardwork #mondaymotivation #nutrishopmurfreesboro #fitfam #instadaily
Nice new variation for cooldowns that I stole from the book of @jeffunbreakableblack for back, itโ€™s crucial but highly recommend! #backgains #variationsarelife #pull
Nice new variation for cooldowns that I stole from the book of @jeffunbreakableblack for back, itโ€™s crucial but highly recommend! #backgains  #variationsarelife  #pull 
You've got to work hard for what you want. Starting a healthy lifestyle can be hard; particularly if you're normal routine is pretty unhealthy & inactive. It takes time & consistency to create new routine & habits.
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But NEVER give up. Keep fighting; & soon enough, you'll find a balance that works. It's important to remember that you can't "diet" for ever. Be realistic. Make achievable goals. Do activities & exercise that you enjoy. Eat nourishing foods you love (there will be healthy food out there that you like, trust me!) & most importantly; make your new lifestyle sustainable!
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Someone said to me, "I'm a failure when it comes to dieting". No, you're not. The diet is a failure as it's likely unrealistic & sets you up for yo-yo dieting! BALANCE IS KEY!๐Ÿ”
You've got to work hard for what you want. Starting a healthy lifestyle can be hard; particularly if you're normal routine is pretty unhealthy & inactive. It takes time & consistency to create new routine & habits. . But NEVER give up. Keep fighting; & soon enough, you'll find a balance that works. It's important to remember that you can't "diet" for ever. Be realistic. Make achievable goals. Do activities & exercise that you enjoy. Eat nourishing foods you love (there will be healthy food out there that you like, trust me!) & most importantly; make your new lifestyle sustainable! . Someone said to me, "I'm a failure when it comes to dieting". No, you're not. The diet is a failure as it's likely unrealistic & sets you up for yo-yo dieting! BALANCE IS KEY!๐Ÿ”
When youโ€™re lazy AF in the gym so you have to sit and do bicep curls. ๐Ÿ™„ idk what these curls are called but they provide the best pump eveeeerrrrrrrrr. Did I mention that you can sit? Restricts movement by your back so you can focus on the peak. .
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. #BodyBuilding #HappyPlace #โค๏ธ #Love #me #Gains #Arms #Abs #Bulk #Shred #FitSpo #InstaFit #FitFam #zyzz #Fitness #BackGains #Lifting #Deadlifts #Mondaymotivation #Work #Motivation #Lol #WorkHard #Results #Work #Gym #Strength #Bicep #Karate #Focus Be Your Own #Goals .
When youโ€™re lazy AF in the gym so you have to sit and do bicep curls. ๐Ÿ™„ idk what these curls are called but they provide the best pump eveeeerrrrrrrrr. Did I mention that you can sit? Restricts movement by your back so you can focus on the peak. . . . . . . . . . . . . . . #BodyBuilding  #HappyPlace  #โค๏ธ #Love  #me  #Gains  #Arms  #Abs  #Bulk  #Shred  #FitSpo  #InstaFit  #FitFam  #zyzz  #Fitness  #BackGains  #Lifting  #Deadlifts  #Mondaymotivation  #Work  #Motivation  #Lol  #WorkHard  #Results  #Work  #Gym  #Strength  #Bicep  #Karate  #Focus  Be Your Own #Goals  .
Starting the bulk soonโ˜บ๏ธ๐Ÿ’ช embrace the bulk๐Ÿท๐Ÿ‹๏ธโ€โ™€๏ธ #instafit #instafitness #promo #protein #promote #promotion #abs #athlete #affliate #ambassador #supplements #supplementjunction #flex #food #fitspo #fitcon #fitness #gym #grow #gains #legday #biceps #blogger #bpisport #backgains #bpiathlete #bpisportssupplements #bpisports #nrgfuel
Chest Day today @animalbarbellgym  Waiting to use the #smithmachine for #inclinechestpress, I spotted some gains ๐Ÿ‘€ my #lats are flaring out and I was delighted cause that means progress. #feelingstronger #backgains #workinghard #consistencyiskey #eatlikeagod #winteriscomming #strongwoman #womenwholift #happyhead ๐Ÿ’ƒ๐Ÿ’ช๐Ÿผ๐Ÿค˜๐Ÿผ
Walking into Monday like..!! After such a nice weekend relaxing, hiking in this amazing place (and taking baths in a fresh-cold-6-degrees mountain water), it is time to make this week EPIC.

Whoโ€™s in to punch this Monday in the face and continue doing so with every day of the week ?

I AM ! ๐Ÿ˜œ

#followme #youreintoo #kickyourweek #fitness #workout #work #study #exams #training #personaltrainer #reflexologist #website #backday #legday #newstart #whosready #doitrightnow #switzerland #lausanne #abs #backgains #glutenfree #glutesfull #vegan #plantbased #coldwater #cantstopwontstop #swissfitfam #swissfit #gogogo
Walking into Monday like..!! After such a nice weekend relaxing, hiking in this amazing place (and taking baths in a fresh-cold-6-degrees mountain water), it is time to make this week EPIC. Whoโ€™s in to punch this Monday in the face and continue doing so with every day of the week ? I AM ! ๐Ÿ˜œ #followme  #youreintoo  #kickyourweek  #fitness  #workout  #work  #study  #exams  #training  #personaltrainer  #reflexologist  #website  #backday  #legday  #newstart  #whosready  #doitrightnow  #switzerland  #lausanne  #abs  #backgains  #glutenfree  #glutesfull  #vegan  #plantbased  #coldwater  #cantstopwontstop  #swissfitfam  #swissfit  #gogogo 
Imparting my startup experiences to some students at the Microsoft Accelerator in London

#baldisbeautiful #backgains #microsoft #microsoftaccelerator #startups #london #entrepreneur #technology #accelerator #incubator #srilankan #tamil #sinhalese
With a new week comes new challenges, but also new opportunities. Expect problems and eat them for breakfast ๐Ÿ™Œ๐Ÿป๐Ÿ’ช๐Ÿป. #mondaygrind #monday #mondaymotivation #riseandshine #riseandgrind #healthychoices #healthylifestyle #fit #fitfam #fitness #fitlife #fitnessgoals #progress #results #justdoit #instafit #hardwork #keeppushing #mindovermatter #setgoals #workforit #hustle #quotes #quoteoftheday #travel #strength #adventuretime #waterfall #view #backgains
With a new week comes new challenges, but also new opportunities. Expect problems and eat them for breakfast ๐Ÿ™Œ๐Ÿป๐Ÿ’ช๐Ÿป. #mondaygrind  #monday  #mondaymotivation  #riseandshine  #riseandgrind  #healthychoices  #healthylifestyle  #fit  #fitfam  #fitness  #fitlife  #fitnessgoals  #progress  #results  #justdoit  #instafit  #hardwork  #keeppushing  #mindovermatter  #setgoals  #workforit  #hustle  #quotes  #quoteoftheday  #travel  #strength  #adventuretime  #waterfall  #view  #backgains 
Been gone to long but been back consistently 2 weeks๐Ÿ’ช๐Ÿฝ#backgains
Been gone to long but been back consistently 2 weeks๐Ÿ’ช๐Ÿฝ#backgains 
Lat pull down๐Ÿ’ช๐Ÿฝ i still have a lot to learn, and my form isn't that great, but its a process and i am willing to work hard to be where i want to be๐Ÿ‘๐Ÿฝ#latpulldown #lats #fitness #fitgirl #fitgirl #fitnessjourney #backday #backgains
It's #motivationmonday right??? I'm just looking for an excuse to post this because I'm so damn proud of my #GAINS
It's #motivationmonday  right??? I'm just looking for an excuse to post this because I'm so damn proud of my #GAINS 
Samstag wurde der Rรผcken mit meinem Mann @glatze_ne zerberstet, es war ein verdammt gutes Training, sodass ich es heute noch gut merke! ๐Ÿ’ช
Guten Morgen wรผnsche ich euch รผbrigens noch ๐Ÿ™ˆ
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#tattoo #noexcuses #fitness #fitnessfriends #fitnessfriend #workout #gymtime #instafit #instagood #backgains #bodybuilding #fitnessmotivation #mcfit #instafashion #instalift #motivation #focus #instatattoo #success #beastmode #healthy #posing #fitfam #fitwoman #girlsthatlift #strongisthenewskinny #strongnotskinny #transformation #proud #redhotunicorn
Samstag wurde der Rรผcken mit meinem Mann @glatze_ne zerberstet, es war ein verdammt gutes Training, sodass ich es heute noch gut merke! ๐Ÿ’ช Guten Morgen wรผnsche ich euch รผbrigens noch ๐Ÿ™ˆ . . . . #tattoo  #noexcuses  #fitness  #fitnessfriends  #fitnessfriend  #workout  #gymtime  #instafit  #instagood  #backgains  #bodybuilding  #fitnessmotivation  #mcfit  #instafashion  #instalift  #motivation  #focus  #instatattoo  #success  #beastmode  #healthy  #posing  #fitfam  #fitwoman  #girlsthatlift  #strongisthenewskinny  #strongnotskinny  #transformation  #proud  #redhotunicorn 
Wanted to try this out I had seen it online and I have to say super effective I like the movement and the muscles it's targets as you can see them activating in my upper back... (don't mind @fit_fluential ๐Ÿคฆ๐Ÿปโ€โ™‚๏ธ)
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#24hourfitness #fitnessjourney #fitnessmotivation #backgains #backworkout #thickback #motivated #tattoos #manbun #god #mensphysique #backrows
since i started working out my back has come along way so i figured why not post an updated picture and my 2 favorite workouts๐Ÿคท๐Ÿผโ€โ™€๏ธ 1st video is of the straight-arm pull downs:// 3 sets of 12-10-8 reps while raising the weight 10 pounds each rep.  The second is of cable rows:// 3 sets of 12-10-8 reps and once again raising the weight 10 pounds each rep.  #backgains #fit #imnewtohashtags #istherealimittohashtags #trytheseworkouts #ifeellikethisistomanyhashtags
since i started working out my back has come along way so i figured why not post an updated picture and my 2 favorite workouts๐Ÿคท๐Ÿผโ€โ™€๏ธ 1st video is of the straight-arm pull downs:// 3 sets of 12-10-8 reps while raising the weight 10 pounds each rep. The second is of cable rows:// 3 sets of 12-10-8 reps and once again raising the weight 10 pounds each rep. #backgains  #fit  #imnewtohashtags  #istherealimittohashtags  #trytheseworkouts  #ifeellikethisistomanyhashtags 
Little by little it all comes together #backgains #postworkout
I've really come a long way with hard training and self discipline. #backworkout #backgains #sexyback #fitlife #fitness #fitnessmotivation
After the gym today I was feeling myself and came home to practice my flexing ๐Ÿ˜‚๐Ÿ˜‚, does anyone else do that it is it just me?? It's been a long journey, but I'm happy with my progress ๐Ÿ’ช๐Ÿผ #sundayfunday #gains #bodybuilding #instafit #fitstagram #swole #preholidayshred #bjgaddour 
#girlsthatlift #backgains #arnoldclassic #npc #npccompetitor #bikinicompetitor #offseason #strongwomen #lats #reardelts #biceps #broscience
Getting my size and strength back. Bulking time now until my next show! Bros being bros grinding and posing! Shout out to @gabe_caldwell for the great exercises #grind #weouthere #physique #bodybuilding #ripped #backgains #pumpchasers #fitnessmotivation #fitnessfreak #alwaysgrinding #gymbros #mypassion #flex #blessed
Rocking my new @alphaclothing tank ๐Ÿ˜๐Ÿค™๐Ÿผ๐Ÿ’ช๐Ÿผ ๐Ÿ’ช๐Ÿผ
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๐Ÿ’ช๐Ÿผ #killingit #workhard #fitspo #arms #anytimefitness #fitfam #gains #backgains #smashtheweights #sponsor #workoutclothes #flex #flexing #fitness #fitnessmotivation #gym  #quality #care #trainers #coaches #fit #daslabsbrandambassador #buckedupsupps #daslabsfam @vmoda
Maddddd vascularity in my back lately ๐Ÿค’ supposed to be bulking, and currently bringing in over 4500 kcals a day, and gaining weight, but somehow getting leaner๐Ÿ˜‡๐Ÿ˜ฉ Really killing it lately in the gym, even with 35+ hours at work per week๐Ÿ˜‘ @theshopgym โ€ข
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#goldsgang #gymrat #gains #vascular #bodybuilding #lifting #rowsforthehoes #magbar #staunchnation #teamstaunch #backgains #strength #athlete #striations #veingang #traps #deltsonfire #jacked #koalafreak @team.staunch @staunch.nation #kangastrong
Maddddd vascularity in my back lately ๐Ÿค’ supposed to be bulking, and currently bringing in over 4500 kcals a day, and gaining weight, but somehow getting leaner๐Ÿ˜‡๐Ÿ˜ฉ Really killing it lately in the gym, even with 35+ hours at work per week๐Ÿ˜‘ @theshopgym โ€ข โ€ข โ€ข โ€ข โ€ข #goldsgang  #gymrat  #gains  #vascular  #bodybuilding  #lifting  #rowsforthehoes  #magbar  #staunchnation  #teamstaunch  #backgains  #strength  #athlete  #striations  #veingang  #traps  #deltsonfire  #jacked  #koalafreak  @team.staunch @staunch.nation #kangastrong 
When your boyfriend creeps on you at the gym and sends you a pic and you notice the gains๐Ÿ˜‚
Frustrating past week dealing with a pulled muscle/nerve on the left upper body and itโ€™s affecting the weights I can pull... totally messes with my head! Going lighter and making sure I get those stretches in and plenty of Bio Freeze. Fingers crossed it disappears ASAP ๐Ÿ’ช๐Ÿผ No excuses! @fitbodyfusion 
#noexcuses #fitfam #fitmom #girlswholift #lifetimefitness #backgains #gymrat #sundayfunday #supzillapickerington
When your boyfriend creeps on you at the gym and sends you a pic and you notice the gains๐Ÿ˜‚ Frustrating past week dealing with a pulled muscle/nerve on the left upper body and itโ€™s affecting the weights I can pull... totally messes with my head! Going lighter and making sure I get those stretches in and plenty of Bio Freeze. Fingers crossed it disappears ASAP ๐Ÿ’ช๐Ÿผ No excuses! @fitbodyfusion #noexcuses  #fitfam  #fitmom  #girlswholift  #lifetimefitness  #backgains  #gymrat  #sundayfunday  #supzillapickerington 
Sunday gym day on the books ! We don't workout as often as before. But, always push each other when we do ๐Ÿ™Œ๐Ÿฝ๐Ÿ’ช๐Ÿฝ. Done deal back day ! #gymday #backday #nas #cardib #gym #bestfriend #fitnessgoals #getyokdnutrition #bodybuildingcom #evogen #teamvonmoger #progress #motivation #fitnessjourney #backgains #backrows
There is no match for this
There is no match for this
Current back progress! ๐Ÿ˜Š
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Another 2 hour day at the gym plus cardio! Iโ€™ve been adding 20 minutes at the end of weight training, I usually do the spin bike.
Current back progress! ๐Ÿ˜Š โž–โž–โž– Another 2 hour day at the gym plus cardio! Iโ€™ve been adding 20 minutes at the end of weight training, I usually do the spin bike.
#backday with some bicep curls mixed in. Good day. Good cardio. Donโ€™t normally go on Sunday but the next couple of weeks will be a bit in the air and wanted to get a good workout in. Glad I went. Doing a big cook for Dave as I take off for Florida early Wednesday. Have a great rest of your Sunday. Remember to choose kindness and KEEP #grinding #scruff #gymflow #instafitness #gayfitness #gay #instagay #instabeard #instabear #gaybear #bear #fitnessgoals #bearsofinstagram #beefybear #gayswholift #gymrat #iliftheavyshit #beefygays #beefyboys  #fitgaymen #beast #latergram #backgains #latepost #fitfam #gaygymrat #beastback #armpump
#backday  with some bicep curls mixed in. Good day. Good cardio. Donโ€™t normally go on Sunday but the next couple of weeks will be a bit in the air and wanted to get a good workout in. Glad I went. Doing a big cook for Dave as I take off for Florida early Wednesday. Have a great rest of your Sunday. Remember to choose kindness and KEEP #grinding  #scruff  #gymflow  #instafitness  #gayfitness  #gay  #instagay  #instabeard  #instabear  #gaybear  #bear  #fitnessgoals  #bearsofinstagram  #beefybear  #gayswholift  #gymrat  #iliftheavyshit  #beefygays  #beefyboys  #fitgaymen  #beast  #latergram  #backgains  #latepost  #fitfam  #gaygymrat  #beastback  #armpump 
Shoutout to the random lady at the gym who saw me struggling sooooo hard๐Ÿ˜‚๐Ÿ™ˆto snap a pic and offered to take this photo for me!
Seriously, she's the real MVP! Like wowzzaaa! How sweet of her๐Ÿ˜!
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Something as simple as that made my day and reminded me that kind people still do exist! #WomenUpliftingWomen
She totally could have looked at me, laughed (cuz I looked absolutely ridiculous trying to take a back selfie โ€ขso awkโ€ข ๐Ÿ˜‚๐Ÿ’€), judged me, and walked away, but no! She offered to help me instead๐Ÿ’–โ˜บ๏ธ!
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I challenge y'all to do something for someone else this week! It doesn't have to be anything crazy, something as simple as what this sweet lady did for me! Nothing big, but totally made me smile! Because the world needs more LOVE, KINDNESS, HAPPINESS and less negativity, hate, judgement!
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Lately I've really been working on growing my wings and getting all da back gainz! It's important to take a second, be proud, and recognize how far you've come, but to never be satisfied! There's always room for improvement Babes!! As I like to say, Only Up From Here๐Ÿ’ช๐Ÿผ๐Ÿ™Œ๐Ÿผ๐Ÿ’ฏ!
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Hope y'all are having a very blessed Sunday! Here's to another kickass week!!
XOXO๐Ÿ’–โœจ๐Ÿ˜˜๐Ÿ’ช๐Ÿผ
#kindness #love #happiness #smile #bestrong #beindependent #backgains #thegrind #workoutmotivation #fitnessinspiration #nevergiveup #consistency #hardwork #dedication #selflovesunday
Shoutout to the random lady at the gym who saw me struggling sooooo hard๐Ÿ˜‚๐Ÿ™ˆto snap a pic and offered to take this photo for me! Seriously, she's the real MVP! Like wowzzaaa! How sweet of her๐Ÿ˜! โ€ข Something as simple as that made my day and reminded me that kind people still do exist! #WomenUpliftingWomen  She totally could have looked at me, laughed (cuz I looked absolutely ridiculous trying to take a back selfie โ€ขso awkโ€ข ๐Ÿ˜‚๐Ÿ’€), judged me, and walked away, but no! She offered to help me instead๐Ÿ’–โ˜บ๏ธ! โ€ข I challenge y'all to do something for someone else this week! It doesn't have to be anything crazy, something as simple as what this sweet lady did for me! Nothing big, but totally made me smile! Because the world needs more LOVE, KINDNESS, HAPPINESS and less negativity, hate, judgement! โ€ข Lately I've really been working on growing my wings and getting all da back gainz! It's important to take a second, be proud, and recognize how far you've come, but to never be satisfied! There's always room for improvement Babes!! As I like to say, Only Up From Here๐Ÿ’ช๐Ÿผ๐Ÿ™Œ๐Ÿผ๐Ÿ’ฏ! โ€ข Hope y'all are having a very blessed Sunday! Here's to another kickass week!! XOXO๐Ÿ’–โœจ๐Ÿ˜˜๐Ÿ’ช๐Ÿผ #kindness  #love  #happiness  #smile  #bestrong  #beindependent  #backgains  #thegrind  #workoutmotivation  #fitnessinspiration  #nevergiveup  #consistency  #hardwork  #dedication  #selflovesunday 
Finally decided to try some muscle ups got them down first try ๐Ÿ™Œ๐Ÿผ I think thatโ€™s how they are done haha #fitness #streetworkout #muscleup #sandiegofitness #parkworkout #pullupbar #naturalgains #firsttryever #backgains #backworkout #dips #barworkout
Back width gains ๐Ÿ’ช๐Ÿฝ
Back width gains ๐Ÿ’ช๐Ÿฝ
Just a couple of my favorite thingsโ˜บ๏ธ๐Ÿถโค๏ธ
Just a couple of my favorite thingsโ˜บ๏ธ๐Ÿถโค๏ธ
Arm day from last week. I've kinda neglected my lower half and clearly focused on my arms... rip twiggy legs. โ€ข
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#fitness #girlswholift #fitnessgirlsmotivation #food #eatclean #paleo #photography #backgains #gains #gym #workout #biceps #fitfam #gains #muscle #mass #weights #bodybuilding
turn your back and stay away from negative things, of the people who live complaining that they can not or just make excuses ... you do not need to hear any of that, just stay focused and do what you have to do to reach your goal ๐Ÿ’ช๐Ÿป๐Ÿ‘Š๐Ÿป๐Ÿ˜ happy Sunday !!! #bodybuilding #fitness #motivation #youcandoit #discipline #sacrifice #culturismo #npc #ifbb #culturismo #positivethings #backgains #smile #goodvibes #eatclean #bodybuilder #fitnesslife #gymlife #lifestyle #beastmode #tagsforlikes #miami #nyc #roadtopro #nopainnogain #bodybuilderlifestyle
turn your back and stay away from negative things, of the people who live complaining that they can not or just make excuses ... you do not need to hear any of that, just stay focused and do what you have to do to reach your goal ๐Ÿ’ช๐Ÿป๐Ÿ‘Š๐Ÿป๐Ÿ˜ happy Sunday !!! #bodybuilding  #fitness  #motivation  #youcandoit  #discipline  #sacrifice  #culturismo  #npc  #ifbb  #culturismo  #positivethings  #backgains  #smile  #goodvibes  #eatclean  #bodybuilder  #fitnesslife  #gymlife  #lifestyle  #beastmode  #tagsforlikes  #miami  #nyc  #roadtopro  #nopainnogain  #bodybuilderlifestyle 
Training while traveling can be tough. So many changes to routine, sleep, intake, etc as well as proximity to a place to lift, availability of equipment, and time in the day to get it in. .
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All of these factors can be a bit overwhelming and make the easy answer of "just don't" start making more and more sense in your head. .
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Rather than fall in to the "all or nothing" trap simply accept that a modified session on the road beats sitting around doing nothing and get some work in. .
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Sure, the parallettes may be narrow, a fire extinguisher may be in the way, and there may not be any kettle bells for bottom up presses, but you can still modify some movements, call some audibles, and get some work in. ๐Ÿ’ช๐Ÿ‘๐Ÿ‘Œ (just be really careful to not drop that plate on your head...๐Ÿ˜ณ trust me it does not feel good!๐Ÿ˜‚) .
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Being on the road and out of your comfort zone also opens you up to the possibility of finding new ways to explore movement and get some work in. Like one of the best climbing gyms you've ever seen, and that my friends is definitely worth the inconvenience of modifying a few lifts and then some. ๐Ÿ˜Š
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#RelentlessDietetics #KasheyMethod #KasheyEffect #fitfam #gainz #fitstagram #fitness #fitnessmotivation #bodybuilding #muscle  #fatloss  #reversediet  #ifitfitsyourmacros  #gymlife #aesthetics #shredded #ripped #backgains #pullups #aesthetics #gainz #swole  #icangymnastics #gymnastics #athletics #mobility #workingonit #onedayatatime #bottomsup #vacationmode
Training while traveling can be tough. So many changes to routine, sleep, intake, etc as well as proximity to a place to lift, availability of equipment, and time in the day to get it in. . . All of these factors can be a bit overwhelming and make the easy answer of "just don't" start making more and more sense in your head. . . Rather than fall in to the "all or nothing" trap simply accept that a modified session on the road beats sitting around doing nothing and get some work in. . . Sure, the parallettes may be narrow, a fire extinguisher may be in the way, and there may not be any kettle bells for bottom up presses, but you can still modify some movements, call some audibles, and get some work in. ๐Ÿ’ช๐Ÿ‘๐Ÿ‘Œ (just be really careful to not drop that plate on your head...๐Ÿ˜ณ trust me it does not feel good!๐Ÿ˜‚) . . Being on the road and out of your comfort zone also opens you up to the possibility of finding new ways to explore movement and get some work in. Like one of the best climbing gyms you've ever seen, and that my friends is definitely worth the inconvenience of modifying a few lifts and then some. ๐Ÿ˜Š . . . . . . #RelentlessDietetics  #KasheyMethod  #KasheyEffect  #fitfam  #gainz  #fitstagram  #fitness  #fitnessmotivation  #bodybuilding  #muscle  #fatloss  #reversediet  #ifitfitsyourmacros  #gymlife  #aesthetics  #shredded  #ripped  #backgains  #pullups  #aesthetics  #gainz  #swole  #icangymnastics  #gymnastics  #athletics  #mobility  #workingonit  #onedayatatime  #bottomsup  #vacationmode 
Bouldering for the first time today! I did try to make a video of the hilarious fails but it wouldn't let me up load! So much fun!! Thanks Chris (and Lily c) for showing me how it's done! #bouldering #climbing #fingersareinshreds #newexperiences #trynewthings #transitionextreme #fitlife #fitness #fitgirls #fitforanything #functionalfitness #livehealthy #livehappy #pullupsforlife #stronggirls #backgains #personaltrainer #personaltraineraberdeen #PT #PTaberdeen #girlswholift #canclimbshittoo
Bouldering for the first time today! I did try to make a video of the hilarious fails but it wouldn't let me up load! So much fun!! Thanks Chris (and Lily c) for showing me how it's done! #bouldering  #climbing  #fingersareinshreds  #newexperiences  #trynewthings  #transitionextreme  #fitlife  #fitness  #fitgirls  #fitforanything  #functionalfitness  #livehealthy  #livehappy  #pullupsforlife  #stronggirls  #backgains  #personaltrainer  #personaltraineraberdeen  #PT  #PTaberdeen  #girlswholift  #canclimbshittoo 
๐Ÿ‘€EYE SPY WITH MY LITTLE EYE๐Ÿ‘€
Caught a bit of back yesterday in a video๐Ÿคท๐Ÿผโ€โ™€๏ธmost definitely the leanest part of me right now, but who cares, WE BULKING AND MAKING GAINZ๐Ÿ’ช๐Ÿผ Surprisingly dealing very very well with this bulk fluff, probably because I like food FAAAAR too much๐Ÿ˜‹
โญ๏ธTOP BULKING TIP: think of the end result, in your mind picture yourself lifting your 'goal weight' if bulking for strength or picture that physique that you're chasing!! Fluff can easily be shredded and besides, it's winter we need an extra layer of warmth!!
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#gainz #girlswholift #girlgains #gains #powerlifting #bodybuilding #bodybuilders #physique #physiqueupdate #backgains #lats #delts #butt #booty #iifym #flexibledieting #bulking #offseason #offseasongains #bikinicomoetitor #dwfitnessfirst
๐Ÿ‘€EYE SPY WITH MY LITTLE EYE๐Ÿ‘€ Caught a bit of back yesterday in a video๐Ÿคท๐Ÿผโ€โ™€๏ธmost definitely the leanest part of me right now, but who cares, WE BULKING AND MAKING GAINZ๐Ÿ’ช๐Ÿผ Surprisingly dealing very very well with this bulk fluff, probably because I like food FAAAAR too much๐Ÿ˜‹ โญ๏ธTOP BULKING TIP: think of the end result, in your mind picture yourself lifting your 'goal weight' if bulking for strength or picture that physique that you're chasing!! Fluff can easily be shredded and besides, it's winter we need an extra layer of warmth!! - - - #gainz  #girlswholift  #girlgains  #gains  #powerlifting  #bodybuilding  #bodybuilders  #physique  #physiqueupdate  #backgains  #lats  #delts  #butt  #booty  #iifym  #flexibledieting  #bulking  #offseason  #offseasongains  #bikinicomoetitor  #dwfitnessfirst 
Thereโ€™s nothing I love more than a solid back day, this one with my @teamexcellfitness Family was mighty ๐Ÿ™Œ๐Ÿพ๐Ÿ™๐Ÿพ๐Ÿ’ช๐Ÿพ...
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P.S  please don't forget to follow & support my team... @TeamExcellFitness 
@TeamExcellFitness 
@TeamExcellFitness
@TeamExcellFitness
@TeamExcellFitness
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#GainsWithGaga #FitnessMotivation #Aesthetics #BodyBuilding #GymAddict #BeastMode
Thereโ€™s nothing I love more than a solid back day, this one with my @teamexcellfitness Family was mighty ๐Ÿ™Œ๐Ÿพ๐Ÿ™๐Ÿพ๐Ÿ’ช๐Ÿพ... โ€ข โ€ข โ€ข P.S please don't forget to follow & support my team... @TeamExcellFitness @TeamExcellFitness @TeamExcellFitness @TeamExcellFitness @TeamExcellFitness โ€ข โ€ข โ€ข #GainsWithGaga  #FitnessMotivation  #Aesthetics  #BodyBuilding  #GymAddict  #BeastMode 
5 x 5 Block Pulls @ 445lbs, last set AMRAP @ 10 reps.
Plus some clips of some back accessories. Weighted pull-ups 5 x 5 @ 50lbs. I'm doing pull ups twice per week. Once per week weighted with less reps, and once no weight and higher reps and sets.
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#powerlifting #blockpulls #deadlifts #deadlift #sumodeadlift #strongglutes #glutes #backworkout #pullups #widegrippullups #weightedpullups #latpulldown #backgains #bigback #powerbuilding #bodybuilding #musclebuilding #musclebuilder #getstrong #gymtraining #barbelltraining #barbell #hypertrophy #strengthtraining #consistency #allnatural #hardwork #passion
5 x 5 Block Pulls @ 445lbs, last set AMRAP @ 10 reps. Plus some clips of some back accessories. Weighted pull-ups 5 x 5 @ 50lbs. I'm doing pull ups twice per week. Once per week weighted with less reps, and once no weight and higher reps and sets. . . . . . #powerlifting  #blockpulls  #deadlifts  #deadlift  #sumodeadlift  #strongglutes  #glutes  #backworkout  #pullups  #widegrippullups  #weightedpullups  #latpulldown  #backgains  #bigback  #powerbuilding  #bodybuilding  #musclebuilding  #musclebuilder  #getstrong  #gymtraining  #barbelltraining  #barbell  #hypertrophy  #strengthtraining  #consistency  #allnatural  #hardwork  #passion 
Learning your body type is an important factor towards maximising your genetic potential.. what works for one individual may not work for you. Every individual is built different in size, shape and structure. Consequently, majority of individuals are neither of the above and fall in between, like Frank Zane who was a perfect example of a ectopic-mesomorph. Knowing your body type will play an enormous part in how you should train and even eat! #knowyourbody๐Ÿค”
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#uniquephysique#studentoflife#aesthetics#aestheticsarmy#fitfam#fitnessmodel#fitnessaddict#strong#bodybuilding#gym#alwayshungry#neversatisfied#hardworkdedication#pump#minicut#health#aesthetics#backgains#tattoo#physique
Learning your body type is an important factor towards maximising your genetic potential.. what works for one individual may not work for you. Every individual is built different in size, shape and structure. Consequently, majority of individuals are neither of the above and fall in between, like Frank Zane who was a perfect example of a ectopic-mesomorph. Knowing your body type will play an enormous part in how you should train and even eat! #knowyourbody ๐Ÿค” ---------------------------------------------------- #uniquephysique #studentoflife #aesthetics #aestheticsarmy #fitfam #fitnessmodel #fitnessaddict #strong #bodybuilding #gym #alwayshungry #neversatisfied #hardworkdedication #pump #minicut #health #aesthetics #backgains #tattoo #physique 
When ever my backs hurting I go to the @thejointchiro and they fix me right up!! Love it! #backgains #gains #thejoint #joint #backreleif #back #backreleif #jaystarontherise #gains๐Ÿ’ช #bodybuilding #iam1stphorm #1stphorm #duespaid #wedothework
It's all about the bathroom lighting to show the gains ๐Ÿ’๐Ÿผ๐Ÿ˜‚.
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#backselfie #backgains #restday #instafitness #bodybuilder #bodybuilding #bodypositive #girlswholift #girlswithmuscle #strong #babygotback #trainhard #fitness #fitfam #gains #protein
Who needs redbull when you can grow wings๐Ÿ’ฏ๐Ÿ‹
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It is not the mountain we conquer but ourselves. ๐Ÿ‘Š  #flexing #back #veinzandgainz #vshape #getbigger #neverstop #neverquit #notthereyet #gettincloser #shredded #shreddedlife #keepit100 #gainz #backgains #shredz #whiteboy #gingergainz #keepgoing #noexcuses #littlegainz #gymshark #gymmotivation #motivation #belguim #fitfam #dedicated #flex #sundaygains #antwerp
Who needs redbull when you can grow wings๐Ÿ’ฏ๐Ÿ‹ โ€ข โ€ข It is not the mountain we conquer but ourselves. ๐Ÿ‘Š #flexing  #back  #veinzandgainz  #vshape  #getbigger  #neverstop  #neverquit  #notthereyet  #gettincloser  #shredded  #shreddedlife  #keepit100  #gainz  #backgains  #shredz  #whiteboy  #gingergainz  #keepgoing  #noexcuses  #littlegainz  #gymshark  #gymmotivation  #motivation  #belguim  #fitfam  #dedicated  #flex  #sundaygains  #antwerp 
Some trap bar action
Some trap bar action
Quick Back flex while working ๐Ÿ’ช๐Ÿผ
#work
#fitness 
#gainz 
#backgains 
#cardio 
#bodybuilding
L: April 2017
R: October 2017
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Slow and steady but I'm getting there!  Progress doesn't happen overnight but if you work hard and are consistent you'll get there ๐Ÿ’ช๐Ÿป๐Ÿ‘Š๐Ÿป
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#hardwork #hardworkpaysoff #weightlossjourney #weightloss #girlswholift #ladieswholift #backgains #backday #chinup #slowandsteady #progress #fitmom #active #workout #gym #gymday #health #fitness #healthy #loveyourself #loveyourbodyday #healthjourney #healthyfood
L: April 2017 R: October 2017 . . Slow and steady but I'm getting there! Progress doesn't happen overnight but if you work hard and are consistent you'll get there ๐Ÿ’ช๐Ÿป๐Ÿ‘Š๐Ÿป . . #hardwork  #hardworkpaysoff  #weightlossjourney  #weightloss  #girlswholift  #ladieswholift  #backgains  #backday  #chinup  #slowandsteady  #progress  #fitmom  #active  #workout  #gym  #gymday  #health  #fitness  #healthy  #loveyourself  #loveyourbodyday  #healthjourney  #healthyfood 
Sunday night #mondaymotivation for me ๐Ÿ’ช
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Managed to train back for the first time in weeks yesterday and it felt sooo good ๐Ÿ˜
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Back and shoulders are probably my fave sessions so itโ€™s been hard not being able to train them but I really donโ€™t want a long term problem with this shoulder. Will follow advice of physio but determined to get back my upper body strength and nail those chin ups again ๐Ÿ’ช๐Ÿ‘Š
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#strength #motivation #chinup #pullups #backday #gains #backgains #gymjunkie #goals #fitspiration #fitspo #fitness #fitnessjourney #fitnessgoals #strongwomen #transformation #fuelyourbody #foodisfuel #eattotrain #fitfam #fitfamuk #instafit #flexibledieting #ufbg #strongnotskinny #girlswholift #girlswithmuscle
Sunday night #mondaymotivation  for me ๐Ÿ’ช . Managed to train back for the first time in weeks yesterday and it felt sooo good ๐Ÿ˜ . Back and shoulders are probably my fave sessions so itโ€™s been hard not being able to train them but I really donโ€™t want a long term problem with this shoulder. Will follow advice of physio but determined to get back my upper body strength and nail those chin ups again ๐Ÿ’ช๐Ÿ‘Š . #strength  #motivation  #chinup  #pullups  #backday  #gains  #backgains  #gymjunkie  #goals  #fitspiration  #fitspo  #fitness  #fitnessjourney  #fitnessgoals  #strongwomen  #transformation  #fuelyourbody  #foodisfuel  #eattotrain  #fitfam  #fitfamuk  #instafit  #flexibledieting  #ufbg  #strongnotskinny  #girlswholift  #girlswithmuscle 
Since @ash_dapper put me on blast already lol May as well show yโ€™all what Iโ€™m going into peak week wit. Dats my bes fren. And coach ๐Ÿ˜‚๐Ÿคด๐Ÿฟ๐Ÿ‘ธ๐Ÿฝโค๏ธ๐Ÿ˜ #fitcouple Seriously really proud of myself. 1 year and 10 months- basically 2 years ago I looked like a whole different human. #hours of #natty #werk๐Ÿ‘ฝ #datbackdoe #backgains
Since @ash_dapper put me on blast already lol May as well show yโ€™all what Iโ€™m going into peak week wit. Dats my bes fren. And coach ๐Ÿ˜‚๐Ÿคด๐Ÿฟ๐Ÿ‘ธ๐Ÿฝโค๏ธ๐Ÿ˜ #fitcouple  Seriously really proud of myself. 1 year and 10 months- basically 2 years ago I looked like a whole different human. #hours  of #natty  #werk ๐Ÿ‘ฝ #datbackdoe  #backgains