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#gainscity medias

Photos

Somebody caught this video of me doing bicep curls.... 😄
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repost from @gymfuckery
Somebody caught this video of me doing bicep curls.... 😄 . . . . repost from @gymfuckery
Saw these from @smith.julian yesterday and had to give it a shot. I definitely need to lean over more, sink into the pad, and do these more slow and controlled but loved the movement
Saw these from @smith.julian yesterday and had to give it a shot. I definitely need to lean over more, sink into the pad, and do these more slow and controlled but loved the movement
happy saaaaturday! trained a few clients this morning & got my workout done early, followed by a much needed sauna sesssh 😍🔥
•••
workout of the day:
squats 245lbs. 1x4, 235lbs. 3x4
leg press 4x10 405lbs.
hamstring curls 3x15
KB swings 2x15
pulse squats 2x25
happy saaaaturday! trained a few clients this morning & got my workout done early, followed by a much needed sauna sesssh 😍🔥 ••• workout of the day: squats 245lbs. 1x4, 235lbs. 3x4 leg press 4x10 405lbs. hamstring curls 3x15 KB swings 2x15 pulse squats 2x25
Last day for this workout. Something new for the next few weeks are in the works. I've increased my strength a lot and still in the 180s lbs. I'm loving tweakin these workouts every few weeks. Feeling pretty good. Legs and arms. 
#gainscity#gains#swole#thequestforgains#gymlife#ruaware#usedtobefatter#thegrind#fitfam#fitness#dedication#motivation#gettingstronger#lifting#ironaddict#workout#bodybuilding#progress
Shout out!! Check out my protégé! She is killing it! @chelsea.erin.fit .
Amazing journey. Great story. Do yourself a favor and show her some love!
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#bodybuilding #bodybuilder #fitspo #fitness #lifting #gym #selfie #girlswholift #girlswhopowerlift #workout #strongissexy #gymjunkie #fitinspiration #bodyunderconstruction #exercising #strongbody #workoutflow #fitfreak #swolelife #getsome #redhead to#gainscity #gyminspiration #swolefie #stronglife #workoutlife #bodybuilderlifestyle #gymlife #fitlife #saturday
Shout out!! Check out my protégé! She is killing it! @chelsea.erin.fit . Amazing journey. Great story. Do yourself a favor and show her some love! . . . . . . . . . . . . . . . . #bodybuilding  #bodybuilder  #fitspo  #fitness  #lifting  #gym  #selfie  #girlswholift  #girlswhopowerlift  #workout  #strongissexy  #gymjunkie  #fitinspiration  #bodyunderconstruction  #exercising  #strongbody  #workoutflow  #fitfreak  #swolelife  #getsome  #redhead  to#gainscity  #gyminspiration  #swolefie  #stronglife  #workoutlife  #bodybuilderlifestyle  #gymlife  #fitlife  #saturday 
GOALS men’s wear for all workouts today, tomorrow, everyday 💪 FKN outfit shop link in bio👆
GOALS men’s wear for all workouts today, tomorrow, everyday 💪 FKN outfit shop link in bio👆
Je ne poste habituellement pas ce genre de photos pour ne pas etre cataloguée avec les femmes qui ne font de la muscu que pour montrer leurs fesses. Je suis personnellement une passionnée de muscu, mais je dois aussi vous montrer que je bosse TOUS les muscles, y compris celui-ci lol. Voilà✌🏼
Je ne poste habituellement pas ce genre de photos pour ne pas etre cataloguée avec les femmes qui ne font de la muscu que pour montrer leurs fesses. Je suis personnellement une passionnée de muscu, mais je dois aussi vous montrer que je bosse TOUS les muscles, y compris celui-ci lol. Voilà✌🏼
Swipe ⬅️ Keeping that protein level high in the sky and helping me smash my daily intake through the roof 👊🏼💪🏼 #proteingains
Swipe ⬅️ Keeping that protein level high in the sky and helping me smash my daily intake through the roof 👊🏼💪🏼 #proteingains 
Really excited to release a very meaningful video tomorrow you can achieve a amazing body with hard work and dedication!!
Really excited to release a very meaningful video tomorrow you can achieve a amazing body with hard work and dedication!!
Never skip leg day !! 💪🏼 👌🏼
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Via @calumvonmoger
Never skip leg day !! 💪🏼 👌🏼 . . . . . Via @calumvonmoger
Hard to see back progress unless you take a picture. 
I can’t believe what I’m seeing...lol. 💪🏽👌🏽🔥 Making all kinds of gainz 🙌🙌🙌 #back #silverback #tattoo #backtattoo #tribal #motivation #transformation #progress #backprogress #gainscity #gainzcity #wideAF #onedaycloser #inspiration #gymmotivation #vancouver #vancouvermodel #keto #ketodiet #ketogenicdiet #ketones #exogenousketones #intermittentfasting
Time to start 💪😶💯 pro debut time. Focused. 
Dream big. Work hard. Get shit done. 
#operationprowin #npc #ifbb #destine #workoutmotivation #motivation #gymlife #gym  #followme #bodybuilding #veins #abs #gainscity #lean #diet #dieting #nextlevelshit #fitness #fitfam #fitspiration #fitspo #freak #trainhard #lvft #savage #legionofboom #crunch #animal #vitaminshoppe #longbeach @physiqueinc @Davekalick @angelinaamichelle
For the love of glutes 😜 These two photos are far "racier" than anything I've posted so please be nice. GLUTES. I had to take a few months off the gym for medical reasons, but I'm slowly making my way back. It's amazing how much muscle you can lose when you can't touch a weight for 5 months. It's also amazing how much memory our muscles have as well. This booty will be back and poppin' in no time. Happy Saturday, friends! #gains #gainscity #imcomingforyou #strongnotskinny #sofuckingdetermined #dontbeimpressed #beimpressive #healthy #edrecovery #warrior #mentalwarrior #blondebalayage #blondie #loveyourself #proud #lingerie #assandsass #dontbeimpressed #beimpressive #sometimesyouwinsometimesyoulearn #balance #lifestyle #shapeoftheday #workingonmyself #progressnotperfection
For the love of glutes 😜 These two photos are far "racier" than anything I've posted so please be nice. GLUTES. I had to take a few months off the gym for medical reasons, but I'm slowly making my way back. It's amazing how much muscle you can lose when you can't touch a weight for 5 months. It's also amazing how much memory our muscles have as well. This booty will be back and poppin' in no time. Happy Saturday, friends! #gains  #gainscity  #imcomingforyou  #strongnotskinny  #sofuckingdetermined  #dontbeimpressed  #beimpressive  #healthy  #edrecovery  #warrior  #mentalwarrior  #blondebalayage  #blondie  #loveyourself  #proud  #lingerie  #assandsass  #dontbeimpressed  #beimpressive  #sometimesyouwinsometimesyoulearn  #balance  #lifestyle  #shapeoftheday  #workingonmyself  #progressnotperfection 
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👉@ironhard_muscle👈
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💯WINSOL (WINSTROL)💊 INCREDIBLE PERFORMANCE & ROCK HARD MUSCLES 👉@ironhard_muscle👈 ⤵️ ☑️SAFE & LEGAL Winstrol Alternative ☑️PRESERVE Lean Muscle Mass whilst Stripping Fat ☑️RIPPED Competition & Beach Physique ☑️ROCK-HARD Defined Muscles ☑️ENHANCED Vascularity ☑️SUPER Strength & Endurance ☑️MAXIMUM Power, Speed & Agility . 💥WOW💥 ➡️BUY 2 GET 1 FREE ➡️PROMOCODE - 20% off ➡️FREE WORLDWIDE SHIPPING ⤵️ Order link in bio 🔻🔻🔻 👉@ironhard_muscle👈 👉@ironhard_muscle👈 👉@ironhard_muscle👈
What was your favorite Chris Farley role??
What was your favorite Chris Farley role??
Current weight: 226 lbs

Transitioning from all out bulk to semi-bulk, semi-cut. My original plan was to start cutting on April 1st, but I realize that's gonna be a little too late to get where I want to be in the summer. So, as it is, I added 20 pounds from this bulk. I'll be cutting down to around 200 and I'll plan to start the next bulk around Labor Day. 
I spent the morning mapping out my new eating plan. Looking forward to seeing abs again! 
Have a great weekend! 💪🏻 #gym #fitness #gymjunkie #fitinspiration #gainscity #workoutlife #swolecity #gainslife #swoleoclock #fitfamnation #workoutmachine #exerciseforlife #gainsongains #strongerthanhell
Current weight: 226 lbs Transitioning from all out bulk to semi-bulk, semi-cut. My original plan was to start cutting on April 1st, but I realize that's gonna be a little too late to get where I want to be in the summer. So, as it is, I added 20 pounds from this bulk. I'll be cutting down to around 200 and I'll plan to start the next bulk around Labor Day. I spent the morning mapping out my new eating plan. Looking forward to seeing abs again! Have a great weekend! 💪🏻 #gym  #fitness  #gymjunkie  #fitinspiration  #gainscity  #workoutlife  #swolecity  #gainslife  #swoleoclock  #fitfamnation  #workoutmachine  #exerciseforlife  #gainsongains  #strongerthanhell 
The only thing that's still strong after leg day is my sock game. Hot peppers because my hammies are on fire thanks to @nickkomodina .
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#fitness #fit #gym #workout #bodybuilding #gains #fitfriends #workoutdone #cleanbulk #swoleandflexy #gainslife #gyminspiration #gainscity #gymjunkie #cleanliving #fitfam #bulking #bulk #1upnutrition #inspiration #legs #cleaneating #fitnessmodel #weightlifting #fitspo
Feels good to be back in Xsport. Its been real FitClub#gainscity #TheDevastationContinues #ImBack Back to break more PR’s💪🏻👊🏻
Coach: If it’s fast, I’ll let you lift more.
Me: Okay! 😁
<lifts weight>
Me: Was it fast enough?
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What do you think? Did I get to lift more?
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(Bench 1x3@95)
Coach: If it’s fast, I’ll let you lift more. Me: Okay! 😁 Me: Was it fast enough? . What do you think? Did I get to lift more? . (Bench 1x3@95)
Adventures in Instagram Trends: Flex without flexing; make yourself look relaxed when you're actually flexing hard enough to shit your fuckin' pants. Appear to pay no mind to the photo source. Hold something like a coffee in a not-so-casual, out-of-the-way manner. Be really, really hairy. And pale. #callthemlikeiseethem #thepumpisthecure #staybuffstaybearded #badtrends
Adventures in Instagram Trends: Flex without flexing; make yourself look relaxed when you're actually flexing hard enough to shit your fuckin' pants. Appear to pay no mind to the photo source. Hold something like a coffee in a not-so-casual, out-of-the-way manner. Be really, really hairy. And pale. #callthemlikeiseethem  #thepumpisthecure  #staybuffstaybearded  #badtrends 
Shoutout to @gilstram killing his competition and rocking his Faith Moves Mountains Men’s Tee!
Shoutout to @gilstram killing his competition and rocking his Faith Moves Mountains Men’s Tee!
19.01.18.Два своих веса, 185кг в становой тяге на 8 повторений, личный рекорд ! Вот так мне покоролись 80%,техника конечно не лучшая,но стараюсь как могу! Удалось достичь рекордного пульса в 157 ударов в минуту! #становаятяга #личныйрекорд #rawpowerlifting #тягун #выносливость #185kg #powerlifter #лифтинг #лифтер #strong #lifter #liftingmotivation #спортспортспорт #силовоетроеборье #силач #gym #nafitness #strongmen #вкачалке #lovesport #sportmotivation #bentoverrows #gainscity #нап #штанга #напротеинах #качайся #wrpf #большойвес #amrap
19.01.18.Два своих веса, 185кг в становой тяге на 8 повторений, личный рекорд ! Вот так мне покоролись 80%,техника конечно не лучшая,но стараюсь как могу! Удалось достичь рекордного пульса в 157 ударов в минуту! #становаятяга  #личныйрекорд  #rawpowerlifting  #тягун  #выносливость  #185kg  #powerlifter  #лифтинг  #лифтер  #strong  #lifter  #liftingmotivation  #спортспортспорт  #силовоетроеборье  #силач  #gym  #nafitness  #strongmen  #вкачалке  #lovesport  #sportmotivation  #bentoverrows  #gainscity  #нап  #штанга  #напротеинах  #качайся  #wrpf  #большойвес  #amrap 
RP from @_177371558_ 💥 I planned to go to work this morning but since the government “shut down,” today’s gains will have to be made here instead 👍🏽 Good morning & happy Saturday! 💚🖤 @gainscity #gainscity #vabeach #planetfitness #jointhemovement #aspiretoinspire #neversettle #nevergiveup #cantstopwontstop #fitfam #fitness #fitgirls #fitmom #shelifts #shesquats #girlswholift #girlswithmuscle #motivation #inspiration #beastmode #over9000 #gymgear #weightlifting #bodybuilding #powerlifting #strongman #crossfit #cardio #gains #gainz #teamgainscity
RP from @_177371558_ 💥 I planned to go to work this morning but since the government “shut down,” today’s gains will have to be made here instead 👍🏽 Good morning & happy Saturday! 💚🖤 @gainscity #gainscity  #vabeach  #planetfitness  #jointhemovement  #aspiretoinspire  #neversettle  #nevergiveup  #cantstopwontstop  #fitfam  #fitness  #fitgirls  #fitmom  #shelifts  #shesquats  #girlswholift  #girlswithmuscle  #motivation  #inspiration  #beastmode  #over9000  #gymgear  #weightlifting  #bodybuilding  #powerlifting  #strongman  #crossfit  #cardio  #gains  #gainz  #teamgainscity 
This is the standing up bench press exercise I feel I invented.  High risk when heavy, it'll take you off your feet! Have fun. 👍  #dedication #hardwork #fitness #gym #fit #workout #health #bodybuilding #fitspo #weightlifting #trainharderthanme #muscle #fitfamuk #activlabofficial #followme #biceps #wod #worldsgym #gymjunkie #gainscity #swolelife #gainsallday #activlab #fitfamlife #ukfitfam #instagood #photooftheday #follow #picoftheday #activlabteam
This is the standing up bench press exercise I feel I invented. High risk when heavy, it'll take you off your feet! Have fun. 👍 #dedication  #hardwork  #fitness  #gym  #fit  #workout  #health  #bodybuilding  #fitspo  #weightlifting  #trainharderthanme  #muscle  #fitfamuk  #activlabofficial  #followme  #biceps  #wod  #worldsgym  #gymjunkie  #gainscity  #swolelife  #gainsallday  #activlab  #fitfamlife  #ukfitfam  #instagood  #photooftheday  #follow  #picoftheday  #activlabteam 
Good morning people, it's just a little skin or a cuss word here and there, don't take it to hard, it's Instagram, not a dick!😂 also, stop comparing your results to someone else's on social media, you don't know what they are doing behind the camera to achieve those results. 
Happy Saturday
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#fitness #gym #fit #workout #fitfam #health #bodybuilding #muscle #gymjunkie #cleanliving #fitfreak #healthydiet #strongissexy #swolefam #musclefood #bodybuildingmotivation #swolelife #gainscity #fitspo #strength #gymtime #gymrat #peptides #squats #swolemate #fitnessaddict #fitspiration #bodybuilder #getfit #stayfit
Good morning people, it's just a little skin or a cuss word here and there, don't take it to hard, it's Instagram, not a dick!😂 also, stop comparing your results to someone else's on social media, you don't know what they are doing behind the camera to achieve those results. Happy Saturday . . . . . . . . #fitness  #gym  #fit  #workout  #fitfam  #health  #bodybuilding  #muscle  #gymjunkie  #cleanliving  #fitfreak  #healthydiet  #strongissexy  #swolefam  #musclefood  #bodybuildingmotivation  #swolelife  #gainscity  #fitspo  #strength  #gymtime  #gymrat  #peptides  #squats  #swolemate  #fitnessaddict  #fitspiration  #bodybuilder  #getfit  #stayfit 
#viral tag @black_youngster_ tag all dancers 🔥🔥🔥🕺🏾
#dance 
#gainallday 
#gaintrick 
#gainwithclint 
#viral
#viral 
#dancer
#hitdemfolks 
#reversespin 
#gainwithty 
#gainwithsadiq 
#gainwithekasi 
#gainwithsadiq 
#gainwithty 
#public
#boots 
#public 
#gainwithtwins 
#booty🍑 
#gainwithgwa 
#likeforlike 
#gainscity 
#likeforfollow 
@gagetaylorrrr @_tweeezy @ogleloo @abavittar @vast48 @sashaofficialmusic @_tweeezy @c.i.bentertainment @bryansanon @latina_dreeam @abavittar @c_a.s_e.y @c.i.bentertainment @zayhilfigerrr @pentelukina @elisha_swagged_out @kingcritical_ @kingimprint @madenatlanta
#viral  tag @black_youngster_ tag all dancers 🔥🔥🔥🕺🏾 #dance  #gainallday  #gaintrick  #gainwithclint  #viral  #viral  #dancer  #hitdemfolks  #reversespin  #gainwithty  #gainwithsadiq  #gainwithekasi  #gainwithsadiq  #gainwithty  #public  #boots  #public  #gainwithtwins  #booty 🍑 #gainwithgwa  #likeforlike  #gainscity  #likeforfollow  @gagetaylorrrr @_tweeezy @ogleloo @abavittar @vast48 @sashaofficialmusic @_tweeezy @c.i.bentertainment @bryansanon @latina_dreeam @abavittar @c_a.s_e.y @c.i.bentertainment @zayhilfigerrr @pentelukina @elisha_swagged_out @kingcritical_ @kingimprint @madenatlanta
Huge sale!! Don't miss it!! 1kg  Protein for 19.96$
There r other huge sales --------😉
Dm me for more info 👍👊😎 ☺
☺
☺
#teaminsanelabz #insanelabz 
#nodarifit 🙂
😎
🙂
🙂
🙂
#gainz 
#swolelife #gainscity #cleanbulk #gainslife #gainsallday #gainsfordays #fitfaminstagram
#musclemass #gainscity  #strongbody #bodybuilderlifestyle #workoutflow #fitinspiration #gymjunkie #healthydiet  #gymselfie #supplements #bcaa #energy #entrepreneur #entrepreneurlife #sale
Huge sale!! Don't miss it!! 1kg Protein for 19.96$ There r other huge sales --------😉 Dm me for more info 👍👊😎 ☺ ☺ ☺ #teaminsanelabz  #insanelabz  #nodarifit  🙂 😎 🙂 🙂 🙂 #gainz  #swolelife  #gainscity  #cleanbulk  #gainslife  #gainsallday  #gainsfordays  #fitfaminstagram  #musclemass  #gainscity  #strongbody  #bodybuilderlifestyle  #workoutflow  #fitinspiration  #gymjunkie  #healthydiet  #gymselfie  #supplements  #bcaa  #energy  #entrepreneur  #entrepreneurlife  #sale 
Happy 24th birthday to my best friend and swolemate💪🏻 I know we can’t really celebrate this year because of prep but I’m still am going to make this birthday the best one yet. I love you have a great day gorgeous 💍
Happy 24th birthday to my best friend and swolemate💪🏻 I know we can’t really celebrate this year because of prep but I’m still am going to make this birthday the best one yet. I love you have a great day gorgeous 💍
My goal for 2018 is to build my bum, toned my upper body and flatten my belly
For so long I didn't want to admit how important is to me to look this way but it does. Also another goal for 2018 is feel zero shame on everything. 
Wish my luck ❤
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#gymmonkee #telaviv #tlv #Israel #fitspo #eatclean #health #fitfam #fit #fitness #weightloss #motivation #workout #gym #abs  #squatspo #squatbooty #npc #npcbikini #cardio #girlswithmuscles #girlswithtattoo #fitgir #iifym #diet #swolelife #gainscity #bodybuilder #strongissexy #gymrat
My goal for 2018 is to build my bum, toned my upper body and flatten my belly For so long I didn't want to admit how important is to me to look this way but it does. Also another goal for 2018 is feel zero shame on everything. Wish my luck ❤ . .. . . #gymmonkee  #telaviv  #tlv  #Israel  #fitspo  #eatclean  #health  #fitfam  #fit  #fitness  #weightloss  #motivation  #workout  #gym  #abs   #squatspo  #squatbooty  #npc  #npcbikini  #cardio  #girlswithmuscles  #girlswithtattoo  #fitgir  #iifym  #diet  #swolelife  #gainscity  #bodybuilder  #strongissexy  #gymrat 
Saturdays got me feeling like....
What are your plans today?  Are you going to the gym?? Comment below!
Saturdays got me feeling like.... What are your plans today? Are you going to the gym?? Comment below!
Nu är lådorna äntligen beställda inför månaden som kommer! 💪🏽
Linsgryta 4 st
Pulledbeef 4 st
Spaghetti Bolognese 2 st
Kycklingfärs bbq 2 st
Lax 2 st
Flygande jacob 4 st
Lövbiff och sötpotatis 2 st

MUMS 😄👌🏽 @fitnessmeals.se
(Ej min bild)
Nu är lådorna äntligen beställda inför månaden som kommer! 💪🏽 Linsgryta 4 st Pulledbeef 4 st Spaghetti Bolognese 2 st Kycklingfärs bbq 2 st Lax 2 st Flygande jacob 4 st Lövbiff och sötpotatis 2 st MUMS 😄👌🏽 @fitnessmeals.se (Ej min bild)
The Viking is back with another workout 😉💪
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This is my BACK ROUTINE .
Exercises are:
1) Bent Over Row 
2) Lat Pull down 
3) Single Arm Dumbbell row 
4) Machine Pull down .
Hope everyone is having a lovely day.
#vikinggains 
#gym #gymlife #gainscity #leansville #inspiration #motivation #backday #backpump #exercise #fitness #healthylife #strongmindstrongbody

MUSIC 
@ironmaiden - The Pilgrim
🚨HEADS UP A PRICE DROP... LAST STOCK 🚨

Down to $57 (was $79.95) as they’re a run out item from the popular FKN Gymwear Range 💯 % squat proof 7/8 STFO Tights: shop via link in bio 👆
We recommend going a size UP! 
Afterpay and Zippay available
🚨HEADS UP A PRICE DROP... LAST STOCK 🚨 Down to $57 (was $79.95) as they’re a run out item from the popular FKN Gymwear Range 💯 % squat proof 7/8 STFO Tights: shop via link in bio 👆 We recommend going a size UP! Afterpay and Zippay available
❗️„You know you‘re just ONE bad day away, from being me💀🔥.“❗️
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Any @thepunisher fans here💀🔫?
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Tag someone who regularly PUNISH THE WEIGHTS in the gym💪🏾
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#sportlich #motiviert #punisher #disziplin #ziel #durchhalten #fitwerden #durchstarten #thepunisher #keineausreden #kraftsport #marvel #muskelkater #pumpen #bizeps #sportlifestyle #sportmotivation #fitnessfun #fitnation #gainscity #bodybuilder #bodybuilding #bodybuildingmotivation #gainz #physique #shredded #muscles #abs
❗️„You know you‘re just ONE bad day away, from being me💀🔥.“❗️ ⠀⠀⠀⠀⠀⠀⠀⠀ Any @thepunisher fans here💀🔫? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tag someone who regularly PUNISH THE WEIGHTS in the gym💪🏾 ⠀⠀⠀⠀⠀⠀⠀⠀ . . . . . — #sportlich  #motiviert  #punisher  #disziplin  #ziel  #durchhalten  #fitwerden  #durchstarten  #thepunisher  #keineausreden  #kraftsport  #marvel  #muskelkater  #pumpen  #bizeps  #sportlifestyle  #sportmotivation  #fitnessfun  #fitnation  #gainscity  #bodybuilder  #bodybuilding  #bodybuildingmotivation  #gainz  #physique  #shredded  #muscles  #abs 
🙋🏼‍♂️ Want BIG Popeye arms? I know I do!
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☝🏼 If this is you then there are a few things that you need to be doing.
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💪🏼 Truth is, building big arms follows many of the same principles that building other muscle groups does.
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🔫 Train them more often. 2/3x a week. You don’t have to necessarily add in a specific arm day, you can train other muscle groups in the same workout also. 12-24 working sets a week for both biceps and triceps should cover it.
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🔫 Increase training volume over time - Training volume = weight x reps. Add more weight, add more reps and add more sets over time. Do this and your on to a winner.
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🔫 Form and execution - Focus on squeezing your biceps and triceps. There is no point in lifting unnecessarily heavy and losing your form, lock it down, keep it tight and isolate those guns.
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🔫 Compound lifts - Incorporate plenty of large compound lifts into your training plan, even if they are not directly targeting your arms, they will help build the muscle mass you are after. Get some chin ups and close grip bench presses involved to.
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🔫 Train them first - If you want to really build them bigger because they are lagging behind then why not train them first when you are fresh? ⚽️ Remember that your triceps actually make up the majority of your arm. So if you want killer boulder arms then hit your triceps hard, don’t neglect them and favour more bicep moves.
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🤪 Also if you want to curl in the squat rack… then curl in the squat rack (unless someone genuinely needs the rack to squat that is).
🙋🏼‍♂️ Want BIG Popeye arms? I know I do! . ☝🏼 If this is you then there are a few things that you need to be doing. . 💪🏼 Truth is, building big arms follows many of the same principles that building other muscle groups does. . 🔫 Train them more often. 2/3x a week. You don’t have to necessarily add in a specific arm day, you can train other muscle groups in the same workout also. 12-24 working sets a week for both biceps and triceps should cover it. . 🔫 Increase training volume over time - Training volume = weight x reps. Add more weight, add more reps and add more sets over time. Do this and your on to a winner. . 🔫 Form and execution - Focus on squeezing your biceps and triceps. There is no point in lifting unnecessarily heavy and losing your form, lock it down, keep it tight and isolate those guns. . 🔫 Compound lifts - Incorporate plenty of large compound lifts into your training plan, even if they are not directly targeting your arms, they will help build the muscle mass you are after. Get some chin ups and close grip bench presses involved to. . 🔫 Train them first - If you want to really build them bigger because they are lagging behind then why not train them first when you are fresh? ⚽️ Remember that your triceps actually make up the majority of your arm. So if you want killer boulder arms then hit your triceps hard, don’t neglect them and favour more bicep moves. . 🤪 Also if you want to curl in the squat rack… then curl in the squat rack (unless someone genuinely needs the rack to squat that is).
Møđəřń  Đâý  Ďăņńý  Phåņţőm
Møđəřń Đâý Ďăņńý Phåņţőm
Pushing the earth 🌏 
Do you practice calisthenics? 🤔 🤔
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Via @iamstipke
Pushing the earth 🌏 Do you practice calisthenics? 🤔 🤔 . . . . Via @iamstipke
My dogs kept me up all day, now I want to sleep 4 hours into my 12 hour shift lol. #coffeewontbeenough #slowlydying #eighthourstogo
Today I crushed legs but every once in a while you have to keep practice posing. I now know how unconditioned I am with my posing. Let’s kill it guys and keep on it! Summer will be here soon. Thank the Lord! #posingpractice #flexfriday
Today I crushed legs but every once in a while you have to keep practice posing. I now know how unconditioned I am with my posing. Let’s kill it guys and keep on it! Summer will be here soon. Thank the Lord! #posingpractice  #flexfriday 
I'll never forget these mother fuckers. Had the honor of getting to know these guys, even if it was only for a year. I've impacted you as you've impacted me, from the nerdiness learning Magic: The Gathering all the way up to making gains day by day in the gym. I'll see you all on the other side God Bless
I'll never forget these mother fuckers. Had the honor of getting to know these guys, even if it was only for a year. I've impacted you as you've impacted me, from the nerdiness learning Magic: The Gathering all the way up to making gains day by day in the gym. I'll see you all on the other side God Bless
19/365
Get out of your comfort zone. Get really uncomfortable. Do things that you've never done before. 💪🏼 @goldsgymsocal #goldsstrong
19/365 Get out of your comfort zone. Get really uncomfortable. Do things that you've never done before. 💪🏼 @goldsgymsocal #goldsstrong 
Repost from @holllybecker @TopRankRepost #TopRankRepost There’s two things I love, 1. Arm day and 2. That I finally got to wear my @wayupapparel_co tank 💪🏼 GO GET SOME COOL GEAR INSTA  #armday #wayupapparel #gainscity #iamatool  #fitness #ilovearmday #girlswholift #wayupapparelco
Make the days count....don't count the days!  #flexfriday 
#prosupps #prosuppsambassador 
#prosuppsarmy
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#npcutah #athleticfitness #fitnesspro #npcnationals #musclevideos #gainscity #tricepsday #mastersbodybuilding #gym_help #firness #womanwithmuscle #wakeupone #minimuscles #bigbiceps #ifbbmensphysique #shreddednation #preparação2016 #tríceps #npcwestcoast #gymadiction #fitnessmotivator #rectusabdominis #wheystore #womenphysique #addicted2iron #calistenix #fitnessmagazine #locurafitness #tricepsfordays #backdoublebicep
🔻WINSOL (WINSTROL) 👉@ironhard_muscle👈 SHOP . ⚠️Remember that Daft Punk song ‘Harder, Better, Faster, Stronger’? That’s you on Winsol. . 👉@ironhard_muscle👈 SHOP: BUY 2 GET 1 FREE . ▪SAFE & LEGAL Winstrol Alternative ▪PRESERVE Lean Muscle Mass whilst Stripping Fat ▪RIPPED Competition & Beach Physique ▪ROCK-HARD Defined Muscles ▪ENHANCED Vascularity ▪SUPER Strength & Endurance ▪MAXIMUM Power, Speed & Agility ▪NO Needles or Prescriptions ▪RAPID RESULTS in Less Than Two Weeks ▪FREE Worldwide Delivery . 👉@ironhard_muscle👈 SHOP: PROMOCODE - 20% off . . . #npcutah  #athleticfitness  #fitnesspro  #npcnationals  #musclevideos  #gainscity  #tricepsday  #mastersbodybuilding  #gym_help  #firness  #womanwithmuscle  #wakeupone  #minimuscles  #bigbiceps  #ifbbmensphysique  #shreddednation  #preparação2016  #tríceps  #npcwestcoast  #gymadiction  #fitnessmotivator  #rectusabdominis  #wheystore  #womenphysique  #addicted2iron  #calistenix  #fitnessmagazine  #locurafitness  #tricepsfordays  #backdoublebicep 
There’s two things I love, 1. Arm day and 2. That I finally got to wear my @wayupapparel_co tank 💪🏼 GO GET SOME COOL GEAR INSTA  #armday #wayupapparel #gainscity #iamatool  #fitness #ilovearmday #girlswholift
Taller than you ever were
Taller than you ever were
@barbellfitnessny (@get_repost)
・・・
@wapacman caught me off guard. In his words ##curlsforthegirls #arms #BBFNY #BarbellFitnessNY
@wapacman caught me off guard. In his words ##curlsforthegirls #arms #BBFNY #BarbellFitnessNY
Always grinding to eat healthy and keeping our body right @syn_5 thank you #advocare 💪🏽😎 #mantrained 👉🏽👉🏽👉🏽advocare.com/130137660  dm me for inquiries
Always grinding to eat healthy and keeping our body right @syn_5 thank you #advocare  💪🏽😎 #mantrained  👉🏽👉🏽👉🏽advocare.com/130137660 dm me for inquiries
When it’s the Weekend and you realize that the Limited Edition Faith Moves Mountains Tee is still available.
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Shop Now while supplies last by clicking the link in the Bio👆🏼
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** Cool Wrist Cast not included 😜
When it’s the Weekend and you realize that the Limited Edition Faith Moves Mountains Tee is still available. . Shop Now while supplies last by clicking the link in the Bio👆🏼 . ** Cool Wrist Cast not included 😜
My boop @s.chav.glo finally brought her arse back to the gym with me! 😍🤗😘
@gainscity #DATfitness
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#ThatsMyBestFrann #FitChicks #GainsCity #757
Tilapia w/ garlic sesame sauce + roasted asparagus 👏🏼
Tilapia w/ garlic sesame sauce + roasted asparagus 👏🏼
Getting #bigger and #stronger by the day!
#chestworkout #pumpdnutrition thanks to @pumpdnutrition2 for the shirt loved it! #gainscity baby! 💪🏻❤️
Way to go if you are looking to stay the same size after months of 'training' 😂😂 Tag a friend to save him from this hell hole! #motivationgym #motivationforfitness #fitnessbody #fitnessmeme #fitnesspage #gainscity #workoutdone #fitnessmen #gainingweight #gainweight
Hi guysss👋🏼I had a bunch of people vote yes for my arm workout from the other night so here it is: (my apologies, I don't have any vids☹️) 1️⃣started with tricep extensions using a straight bar. Did 10 reps regular grip then 10 reps reverse grip. 4 sets❗️ 2️⃣preacher curls. Did a drop set. Hit 6 reps with heavy weight then did 10 reps with slightly lighter weight. As always 4 sets. This really MURDERED my biceps💪🏻 3️⃣4X12 dips on a bench using 45lb plate
4️⃣standing alternating bicep curls 4X10 ea arm. ⚠️TIP- Don't be afraid to go heavy❗️heavy❗️heavy❗️its good to challenge yourself!
5️⃣lastly I ended with a superset for tris. Rope tricep extensions 8 reps SS 8-10 kettle bell push-ups .
Enjoy this workout and feel free to DM any questions you might have!
Hi guysss👋🏼I had a bunch of people vote yes for my arm workout from the other night so here it is: (my apologies, I don't have any vids☹️) 1️⃣started with tricep extensions using a straight bar. Did 10 reps regular grip then 10 reps reverse grip. 4 sets❗️ 2️⃣preacher curls. Did a drop set. Hit 6 reps with heavy weight then did 10 reps with slightly lighter weight. As always 4 sets. This really MURDERED my biceps💪🏻 3️⃣4X12 dips on a bench using 45lb plate 4️⃣standing alternating bicep curls 4X10 ea arm. ⚠️TIP- Don't be afraid to go heavy❗️heavy❗️heavy❗️its good to challenge yourself! 5️⃣lastly I ended with a superset for tris. Rope tricep extensions 8 reps SS 8-10 kettle bell push-ups . Enjoy this workout and feel free to DM any questions you might have!
RP from @davismarkanthony 💥 Been a tough week, but then my buddy @tjames_fit94 knocked at my door and said let's lift some heavy sh*t! 💪 Threw on my @gainscity shirt from @enduranceapparelandgear and killed back and leg day! Thanks dude ✊ #straightouttagainscity #gainscity #enduranceapparelandgear #vabeach #jointhemovement️ #navy #activeduty #militarymuscle #personaltrainer #gympartner #gymrats #aspiretoinspire #neversettle #fitfam #fitness #fitandinked #beastmode #helifts #hesquats #motivation #inspiration #over9000 #weightlifting #bodybuilding #powerlifting #strongman #crossfit #gains #gainz #teamgainscity
RP from @davismarkanthony 💥 Been a tough week, but then my buddy @tjames_fit94 knocked at my door and said let's lift some heavy sh*t! 💪 Threw on my @gainscity shirt from @enduranceapparelandgear and killed back and leg day! Thanks dude ✊ #straightouttagainscity  #gainscity  #enduranceapparelandgear  #vabeach  #jointhemovement ️ #navy  #activeduty  #militarymuscle  #personaltrainer  #gympartner  #gymrats  #aspiretoinspire  #neversettle  #fitfam  #fitness  #fitandinked  #beastmode  #helifts  #hesquats  #motivation  #inspiration  #over9000  #weightlifting  #bodybuilding  #powerlifting  #strongman  #crossfit  #gains  #gainz  #teamgainscity 
Working out at home tonight with nothing else but a Resistance band. 💪🏽
I love these bands, you can do a lot of strength training with them. 💪🏽👍🏽❤️
Working out at home tonight with nothing else but a Resistance band. 💪🏽 I love these bands, you can do a lot of strength training with them. 💪🏽👍🏽❤️
We got sumo pause pulls tomorrow, make sure your hips are ready! Don’t worry I got you covered with this article with videos on some simple hip movements!
We got sumo pause pulls tomorrow, make sure your hips are ready! Don’t worry I got you covered with this article with videos on some simple hip movements!
☄Generation Z... best for last😏
Dope pic by @dominicrich147
☄Generation Z... best for last😏 Dope pic by @dominicrich147