221 x 1 @7
230 x 1 @8
Drop off sets 165 3x10
Today’s workout in reply to @jayboggan ‘s 220 last weekend. I was going to leave it at the 221 but 1) he wouldn’t have talked to me for a week 🤣 and 2) it felt too easy not to go higher. Good atmosphere in the gym most of the gang down for a session helped a lot. I think I have 2 more of these sessions left now and really want a big number before I go back to wrapped squats. Ball is on your side of the court now bro
Trying to these two messers in for a photo that was Instagram worthy tonight in the snow! Absolute fail....
But Harley’s first time out in snow and he was lovin life....
Kenzie as always was bootin it round in her element....
🌎FB: Aaron Smyth - The fit life
📹YouTube: The Fit Life
An ugly 190kg with no belt, wraps or laces.
If your looking to increase your one rep max in any exercise try out 5x5 sets or Pyramid sets.
5x5 is exactly what it sounds like. Perform 5 reps of an exercise for 5 sets with a weight that should be near failure on the final rep of each set.
Pyramid sets are where you taper off your reps each set while increasing the weight your lifting each set. For example 60kg x 15 reps, 80kg x 12reps, 100kg x 8 reps, 120kg x 6 reps etc.
ℹIf your looking to gain strength/ muscle or lose fat PM or E-mail me for more info on diet/ training programmes.
The Bulgarian Split Squat is a great compound exercise. It activates the Quads, Glutes & Hamstrings. As well as this it is also a great test of one's balance 🤔
Like lots of exercises in the gym it is often preformed wrong. Here are my top tips with how to get the most out of this movement and make some solid leg gains 💪😎
- Make sure you have a long stride and that the knee of the back leg has enough room to track back.
- Use a modest weight and focus on a slow controlled eccentric (negative) movement. - A small forward lean in the torso can help take pressure off the lower back.
- Using something you can grip easily like a Kettlebell or using straps can help you focus on stabilising the legs.
- Do the movement on a slightly curved cylindrical surface. Instead of putting your back foot on a bench/box, use a bar with a bar pad on it for a more comfortable foot placement and so the back leg can track back easier.
Try out my tips with this movement and let me know if you noticed a difference 😊
I’m caring less and less about the cuts on my abs than the sound of those kicks 👀🔊
Another great session with @ddowdall in @dublin_thaiboxing 🥊
Finally got my hands on the new ombré collection from @myproteinuk - I’m wearing a medium! Discount code and affiliate link in my bio 🤙🏼
With this extremely cold snap of weather we are having its hard finding the motivation to move, (let alone partake in a training session). It seems like so much energy is spent just trying to keep warm and perform everyday activities.
Even when you do actually go out to train- your first set requires some effort, and you really wish you could turn back and go home. But now people in the gym have seen you, and it would look really strange if you just did 1 set and left 😂
I always find after the first set, when there’s a bit of blood circulating and I’m used to the movement- then I’ve a bit more gusto for training.
That and coffee. Always coffee before training 😎
🙋 Did you make a new years resolution to lose weight, start hitting the gym or just get generally healthier?
Everyone should be doing some form of exercise! Ranging from stretches to cardio to weight training!
Are you starting to waiver or have you given up trying already?
Don't make such a big deal of it, burnt out by the idea by the end of January!
Instead, make a small lifestyle change a week!
One step at a time! One change at a time! Understand why your doing it, not just because someone somewhere out there said it's good for you! Your not gonna keep doing something you don't understand forever, where as If it makes sense, there's no reason to stop right? This applies to exercise and nutrition! Don't be afraid to ask!
Start a small walk in the evening! Have breakfast! Drink more water! It's as simple as that! One step at a time! #2018Goals#FitLife
This is my boy Eric -on the right with his Da. Check him out on Flyefit Instagram. If you need a personal trainer, he’s your only man. #flyefit#getfit#fightingfit#dietstartstoday Eric’s instagram personal training page is @pinnaclesp he trains at Flyefit Macken Street @flyefit.
Double Tap if you want me to make for you this Fantastic 5 INGREDIENT Dinner
Marinated Fillet of Cod ⚫Tri colour Quinoa ⚪ Veggie Ribbons ⚫Avocado ⚪Egg
These are like gold dust BUT if you can find them in your local LIdl .... grab some! They’re so nice! My boy @ichsaule got me addicted to these now!
🌎FB: Aaron Smyth - The fit life
📹YouTube: The Fit Life
Hacks squats went down today. My hip mobility training, using @functionalrangeconditioning methods, is paying dividends here!
My control in and out of the bottom position had never felt better, Reverse band technique certainly helping there but it doesn’t get 100% or the credit.
Today’s pre workout and intra workout supplements were fueled by @kineticasports
Why you need breaks between diets:
Dieting is an imbalance. Remaining in a state of imbalance for prolonged periods is not physically healthy. After about 3 months of dieting, the amount of calorie restriction needed to continue losing weight becomes oppressive. You begin to risk injury from working out with increasing fatigue. The body’s compensation mechanisms are in full force to make more weight loss harder and harder. You need a break to allow your body to recover from this stress, ramp metabolism back up, and stop compensating for the caloric restriction.
You need a mental break. Remaining in a state of imbalance for prolonged periods is not mentally healthy either. Dieting is mentally stressful in part because of the body’s physiological response to caloric restriction. In attempt to keep you from taking more of its fat, your body will make you feel tired, hungry, and lethargic. Pushing through your daily workouts and life is harder under these conditions. The added mental stress of weighing and measuring food and abstaining from treats and drinks should not be underestimated either. Missing out on fun foods and experiences takes a toll and one can begin to feel deprived and depressed. This suffering and sacrifice are necessary for an efficient fat loss diet, but should be temporary. Hunger and fatigue are both totally normal and fine for discrete periods of time. Just like your moderate 10 mile run, some discomfort is expected to get you there, but it should not be extreme or prolonged. In the case of dieting, about 12 weeks is as long as you should be hypocaloric (eating less calories than you are burning) in most cases. I am talking about the average individual now if you are super obese then you may benefit from longer periods of dieting but for the average person breaks are a must.
Re-posting this from the nutrition God that is @thealanaragon 😇
I STRONGLY suggest that all competitors/fitness fanatics (especially women) give this a good read over and take note of the guidelines 🤓☝️
The main reason why reverse dieting is a flawed concept is because once you get to your leanest, the last thing ypur body wants to do is function properly. Your hormones are out of whack and your strength & energy levels will be low. Therefore staying a super low bodyfat for an extended period of time is not smart 🤔
Instead of worrying about keeping the "shredz", recover your body and prioritise your health and fitness.
Getting yourself back into a surplus as quick as possible is essential for hormonal health, as well as to get some gains so you can make noticeable progress 💪😎
Reverse Diet OUT ❌ Recovery Diet IN ✔
We’re now into the 3rd week of January.
The new years hype is still strong every one,crushing goals and making summer bodies.
Not quite,Most started out too strong,they’re now sore hungry tired and on their 3rd cup of coffee of the day and its only 9.30am.
It didn’t stick,but why?The workout plan and diet you downloaded promised glistening abs within weeks.
Blood sweat and tears,thats how we get results right.
Let me break it to you,You don’t have a HIIT deficiency, you don’t need more volume and most definitely don’t have a caffeine and pre workout deficiency.
Pain,struggle and suffering seems to be the desired outcome from diet and training systems I’m currently seeing floating about.
Where you most likely have a deficiency sleep,recovery,digestion.
Adding more fuel to the fire WILL NOT improve these integral ingredients for results.
Do you chew your food,have consistent bathroom habits,Sleep Hygiene, Stimulant intake.Do you have colour and variety of micronutrients on your plate at every meal?Do your meals even look edible.
Lets address to how improve some of these and look at some actual standards.
40 chews or semi liquid state with your meals,put the knife and fork DOWN when doing so.
Poop twice a day,with no strain.
Sleep7-8 hours, pre bed,ZERO electronics,when you wake,ZERO electronics in a pitch black semi cold room.
Coffee,limit to 1-2 cups a day,and have 1- 2 days a week with ZERO stimulants.
Micro’s,As much veggies and colour as the plate will handle,STOP WEIGHING SPINACH!
Technology Breaks/Detoxes where you remove all technology for 2X16 hour periods a week.
Move,7k steps a day in outdoor light(10k isn’t feasible for most its winter and you work in an office).
Rest and recovery day’s,where you have a nap,get a massage,or nail’s and Hurrr did.
Training 4-5x45 minute sessions a week will tick the boxes if the quality is high and you don’t f**k about.
Train hard but recover HARDER.
Nailing the above,will have a huge impact over any amount of volume/HiiT/Supplementation for your results.
BTW the above,simple as they may seem will only add value and quality to your life.
Remember kids to try eat healthy fats on a daily basis. Some examples would be avocados, nuts, seeds, fish, and oils. Though they can be quite calorie dense (don’t forget to track them), healthy fats are essential to support metabolism, immunity, absorption of vitamin A and D and hormone production!
90KG feeling like 10 gafs today. 🤮 #nodepthnancy But I got through first session back in over 3 weeks without absolutely dying. Almost, trust me, but I made it 😆😆😆 PS facial expressions on fleek whaaaaa #fuckyougerms
📸 Instagram: @rahafitness_
📲 Facebook: RAHA Fitness Personal Training
📧 Email: firstname.lastname@example.org
👻 Snapchat: rahafitness1
Delighted to announce that I am now taking on new clients for 2018 contest prep 🤗
I offer a premium, attentive and personal service and as a result am keeping my slots limited 👌
Unlike many coaches my number one priority with my clients is to get them into stage condition while staying fit and healthy 🗝
I am currently working with four dedicated individuals for upcoming shows.
If you are interested in my coaching services and would like to join #teamdramaticphysiques don't hesitate to get in touch 😎📲
One of my favourite ‘mobility drill’ for increasing lumbopelvic movement and awareness.
As my training volume has increased significantly lately I have ensured that my mobility training and movement quality has not taken a back seat.
I understand not everybody has the utter delight of living in a gym 12 hours of the day, but if you can set some time during the week or your training day to address poor movement patterns you won’t regret it. ▪️
You can train for an awesome squat without squatting.
I am delighted to announce I have partnered up with @kineticasports for 2018
@kineticasports will be fueling my training and recovery for the year ahead and I am looking forward to documenting my progress throughout with you.
@kineticasports products are of the highest quality and tested thoroughly by WADA. Their standards and code of ethics are unique I am looking forward to a health filled partnership with such a reputable brand.
I asked my coach how he has a better ass than me but he never hip thrusts... His secret.. Cleans! So here I am doing cleans! 😂🍑 I'm only learning and yes I know my form is far from perfect but baby steps 👣 so form police please shh for now! 👮 swipe over for my attempts 🙈😂 🌟A clean is a total-body exercise that consists of quickly and explosively pulling a barbell from the floor to the shoulders in one fluid movement. It's a triple extension movement. This exercise doesn't work one individual muscle, but rather calls upon several different muscles throughout the body, including the quadriceps, back, shoulders, muscles of the arms, hamstrings and glutes. I'm doing hang cleans in the video as apposed to power cleans which would be from the floor. 🔥Starting position: Hanging
The first position when performing the hang clean is to assume the hang, or hinge, position. Rather than placing the barbell on the ground, the weightlifter starts with feet hip-width apart, bent at the hips with the barbell hanging just above the knees held in an overhand grip, close to the legs with the chest over the bar. The knees should be slightly bent and not locked. The weightlifter should maintain a flat back and keep the head up. 🔥Second position: Extending
From the starting position, the weightlifter then should begin the movement by powerfully extending through the hips, knees, and ankles to create an upward momentum. At the same time, the weightlifter should shrug the shoulders toward the ears. As this motion starts to bring the barbell upward, the weightlifter flexes the arms to bend the elbows upward and outward. This creates a vertical trajectory. The weightlifter should focus on keeping most of the weight on the heels to manage this force while pushing the shoulders back. Some people even recommend performing a slight jump for added momentum. 🔥Third position: Catching
As the bar is propelled upwards, the weightlifter shifts his or her body under the bar to catch the weight using his or her chest. The palms end up facing the ceiling and the weightlifter sinks into a squat position while catching the weight. (Continued in comments) 🙊
I think I'm just gonna nominate myself Porridge Queen 😂 Right here is just a bowl of warm delicious perfection 👌
You need to try them 🙈 They're my favourite food at the moment 😍
* 40g @flahavans oats
* 150g @margaretsfreerange egg whites
* 2 squares of @lindtuk 90% chocolate
* @myproteinuk white chocolate flavdrops * 50g frozen mixed berries .
* Cover oats in enough water to cover by about 1cm and place in microwave until semi-cooked. About 2 mins.
* Add egg whites and mix with a fork.
* Microwave until desired texture is reached.
* Heat frozen berries in the microwave while mixing flavdrops to the porridge. * Top with berries and chocolate 😍
Wait a few seconds and the chocolate will melt 🙈 If you're chocolate crazy like me you'll love this 😂
Calories are around 370 with a good balance of protein, carbs and fats 😘