So I've been through a long process with a few friends. I've been in the fitness industry for years and have always wanted to offer value in my industry of passion to use for myself. I wanted to design it myself, test it myself, and then share it with others. So, I set out with a few friends, and together we have brought to amazon prime a pair of lifting straps that I use every time I do heavy lifts so that my forearms and wrists don't get too tight for the rest of my lifts. If you'd be interested in my first triumph of bringing something to market for real, check out the link on our brand page @augmentdguys I hate selling to people, so I'm just going to throw it out there for you all that I have legit put a ton of work into making this a higher standard pair of straps, and if you want to check them out, it would mean a lot to me!
It's like a total eclipse of the aaarrmms 🎶
(☝️Probably not funny or clever but just let me have it)
Today's Arm Routine👇
Standing straight bar curls
Standing dumbbell hammer curls
Single arm cable skullcrusher curls (video)
Preacher curl machine
V bar cable extensions
Inclined dumbbell skullcrushers
Inclined tate press
Hammer strength tricep press (dip machine)
Over head rope extensions (french press)
Reverse grip forearm cable curls w/straight bar
(5 sets of everything / failure at 8-12 reps)
Get it! 💪🏽
First of all, thank you to this online client for letting me share her progress photos. Secondly, changing your habits and lifestyle is tough. Throw in a husband and family and it's even more of a challenge. But when you commit to improving your health for YOU and your family it's all worth it. It's worth the early morning workouts, the time to meal plan/meal prep and the other struggles along the way. I'm so thankful to have worked with you for a year now. You've made it through crazy kid schedules, harvest, holidays, vacation...life basically. :) I'm so proud of your efforts and consistency. Thank you for trusting me to help guide you. 😽 #meow
This has been a post I've been wanting to do for some time now
Between these 2 photos is 17 months
March last year I was in Thailand, unhappy in a relationship, unhappy with a lot of things, especially with the way I had "let myself go" if you like. My quality of life was pretty low. I was angry at the smallest things, probably due to the fact that I was MOST unhappy with MYSELF
Fast forward 5 months. I'm no longer in that poison filled relationship. I make a commitment to myself that I'm going to sort my life out and especially focus on my health and well being
Fast forward another 6 months. Trainings going well. A lot of people start asking me if I'm competing or training towards competing. At this stage I hadn't really thought of it but the interest from other people lights a small fire inside me
Around March this year, 12 months after that photo in Thailand is taken, I decide I'm going to compete at the @nzifbb Auckland Champs
I stop drinking and partying, and start really focusing on what I need to do to give this thing a real nudge
In April I start working with @champion_nutrition_nz.
I start serious dieting and really putting in the work to not only prove to myself but to everyone else as well, exactly what I've been working towards
August 2017 - I compete in the Auckland champs as a first time competitor and I not only win both my classes but I take out the overall physique winner as well
The feeling that I have when I think about the moment they called number 40 out as the over all winner, against a tough line up, is something I can't really explain. When you commit your whole being towards something and invest every single ounce of energy into it and you achieve exactly what you want to do, the feeling of reward is absolutely unreal
This is only the start for me, in an industry that gets me out of bed with a fire in my soul
There is no substitute for hard work and commitment. Start investing in yourself today and manifest the life that YOU want
HAPPY #transformationtuesday My friends and fam ❤️
When you take one of your brothers to the gym and he ruins your selfie (and he does lunges with four kg dumbells???) 2 workouts done today. Home workout boxing pads and sparring. Followed by a gruelling workout in fitnessworx. Also more great results with one of my clients. Cannot wait for this 6 week block of clients to finish. Gonna be some sick transformations!!! Happy man on a Monday! #happymonday#mybrothersaslap#brotherorsister#runt#alpha#beta#clown#spotthefool#idiot#family#tribe
Here's more of last weeks Accumulation 1 Back session.
The two biggest tips for training back that helped me are ..🏋☯️
1. Focus on actually pulling from your back muscles so your arms don't do all the work, engage the back buy extending the spine a split second before pulling each & every rep.
It signals the back to come alive & not be lazy.
2. Through both the concentric & eccentric phases of each rep maintain tension by pulling your hands apart on the handle.
Don't just pull back & fourth, spread the handle with each rep.
So with these two movements in the video as i lower the A frame back on the eccentric phase it's really easy to be lazy, don't be!
Keep tension on the A frame by pulling it apart. With the face pull or high rope row I can still feel the weight in my rear delts in the lowering phase, again it's so easy to just bring your hands together as you go through the eccentric phase.
Make each rep & each phase of each rep count. -------------------------------------------
I gave up on listening to music long ago when I'm training, it's distracting!
Training requires deep concentration to get the most out of it. -------------------------------------------
⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️ TRAIN ONLINE WITH LIVE FIT NOW & I'll coach YOU how to optimise workouts, eat, sleep, rest, recover, think, breathe & be healthy OPTIMALLY ☯️
💥Solar Eclipse FLASH SALE💥
Been thinking about trying a Muscles by Madz #onlinetraining program? Now is the time to give it a go! 💪🏼 I am offering 8-week training programs at a discounted price to all those who message me today in honor of the incredible #solareclipse we all witnessed (or tried to witness) this afternoon! 🎉
Chest Monday at our private training facility @monstercast_ 👻
Pure chest isolation with this neutral grip press variation ! The handle positioning allows to really target pecs without shoulders and triceps taking over !
P.S. This exercise can be substituted with regular db press with neutral grip and close db positioning !
In any pressing movement for chest focus on retracting shoulders back and sort of rubbing them in the bench before you start pressing! Also try to imagine that you pushing the body from the weight and not the way around!
Workout powered by @1upnutrition
For online coaching or private training in Miami DM me 😉
Moved back to Colorado yesterday. Time to get to work! I am starting a new program today, and I am gonna take you guys with me through the whole thing if you want to join along! I will be posting each workout along with some videos. Feel free to DM or comment any questions! Go kill it today 👊🏽
Consistency is key to anything we do. For the last 2 months, I have been more conscientious and consistent about what is going into my body. And this pile of supplements right here, are the best of the best.
I take these 💊 daily with my breakfast for immune support, health, minerals, slow release vitamins, carb blocking, metabolism boosting and building lean body mass.
With hard work at the gym, proper nutrition and supplementation, I've seen a significant increase in muscle 💪🏽 definition, strength, system 🚽 regularity, skin 💆🏽 clarity, digestion, and fat ⚖️ loss.
I've never felt better 🔋 or more energetic! To get paired with the best regiment for YOU plus discounted pricing, 📥 me today!
If you told me I could look like this with only working out 4 days/week and eating alllll the fats 3 months ago I would've laughed and rolled my eyes at you. I FINALLY have food freedom- something I never thought I would have. I'm no longer a slave to food or exercise. I eat to nourish my soul and body. I exercise to honor my body and keep myself healthy. I have never felt better or been more in tune with myself 🙌
KEKITOS FIT DE ZANAHORIA 🥕
Muy buenos días y excelente inicio de semana‼️ Aquí les van los detalles para estos deliciosos y nutritivos KEKITOS: 🥕INGREDIENTES (para 4 unidades) ✔️2 tazas de zanahoria rallada ✔️6 cucharadas de harina de avena (utilice morama)
✔️4 sobres de endulzante ✔️4 claras de huevo ✔️2 cucharaditas de extracto de vainilla ✔️2 cucharaditas de canela
Mezclar todos los ingredientes muy bien y cocinar en el microondas por aproximadamente 4 minutos y medio‼️ Pueden servir con un topping de crema de cacahuate o un delicioso topping de yogurt natural, endulzante ligero y nueces‼️ Como siempre una receta muy fácil de hacer‼️ 🗣VAMO VAMO
6 weeks out - Luke's still prepping ⠀⠀⠀⠀⠀⠀⠀⠀⠀
With being busy with the SBS Academy, the team have focused their priorities on that.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Check out Luke's current condition, terrible @thenotoriousmma impressions & once again having a nightmare with proats ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Link in bio @shredbyscience
Want more than just the basic workout tips that I post on this account? Well good news. I have some openings for a few more clients! Visit www.paceatl.com (link in bio) to apply today to see if we can start working towards your goals together. Custom tailored programs are offered for a cheaper rate as well 👍 #pace#onlinetrainer#photooftheday
This week's #mondaymotivation comes from BBP client @lucyrim49 and the incredible transformation I've helped her achieve so far. Before joining the project Lucy worked out at home and her progress soon plateaued so she plucked up the courage to join the gym and reach out to me for coaching online. There's quite simply only so much you can do with light weights and body weight workouts which is why just doing home workouts will only get you so far, unless of course you have the luxury of having a gym on your doorstep. A lot of strength work, hypertrophy, lifestyle habit changing and tailored Nutrition later Lucy's looking and feeling on top of the world. What's stopping you from achieving the results you desire most? 💪🏻🍑 #bikinibodproject
As training experience increases, using % of 1 Rep Max for squats, bench and deadlifts can be a great tool for identifying the approximate load to begin lifting with when starting a new training block. That said, the question of whether actually testing 1RM (maxing out) or simply using a 1RM calculator is best is asked pretty often.
I would say both have their pros and cons, and the choice depends on your training priorities. Actual 1RM testing gives a more exact assessment of current ability, and is likely best for those looking to compete in powerlifting meets where actual max effort lifts are of course the focal point.
For those focused more on physique development and not so much pure strength, I personally encourage using 1RM calculators. Doing so, we can "re-test” our 1RM by entering calculations based on our recent working sets and can spend less time actually performing 1RM testing. Ultimately less time spent maxing out with SBDs, and more time focused on training in rep ranges/intensities ideal for hypertrophy. Another benefit is simply not having to perform maximum effort, single rep sets- helping prevent less chances of injury. 1RM calculators aren’t always as exact as actual testing, but again, using 1RM% only offers an approximate starting load anyway, so unless you want the actual 1RM results for ego’s sake- calculating 1RM before starting new training blocks is likely more than sufficient for most athletes, especially competitive physique athletes. ---------------------------------------
Focus on actual 1RM testing if very eager to know your exact maxes or competing in powerlifting meets. Otherwise, feel free to use credible 1RM calculators to get an idea of the approximate load to begin with for a given rep range with barbell squats, deadlifts and bench press.
I'm surprising myself. I'm actually a little (a LOT) apprehensive about this.
Maybe it's because this is the first time I've reeeaaally sat down, knuckled up, and freakin' MADE something viable that I really think can help a lot of people.
Maybe it's because I've put so much pressure on myself to put out a product comparable to those with twice or thrice my experience in the trenches in this industry.
Or maybe I'm just nervous and that should be normal. So stop rambling, cowboy up, and hit the damn button.
The link is in my bio.
It's well-established that consuming high amounts of protein helps with increasing satiety . Multiple research reviews suggest protein is more filling than carbs or fats, making it the most satiating macronutrient available [2, 3]. .
Other research supports this by showing that increasing protein intake from 15 to 30% of total calories results in a large spontaneous drop in food intake, most likely because of a sustained decrease in hunger and appetite . .
So, if you're constantly hungry during your fat loss phase, consider maintaining a somewhat high-protein intake. Around 0.8-1g/lb. (1.8-2.2g/kg) of bodyweight is a good starting point, this intake will also help with preserving muscle during your diet [5-7]. .