One week to go to secure the early bird rate for our upcoming 12 week challenge!! ✌🏽💜2018 12 week challenge💜✌🏽 Make 2018 Epic Join in on our super 2 club 12 week challenge!
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💜Be a current or joining Anytime Fitness member
💜Be above 16 years of age
💜Want to make a positive change in your life
💜Want to see great results!
What do you get from the challenge 😍
✅ Free challenge information and seminar night
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✅ Free 45 min Saturday challenge bootcamp
✅ Exclusive access to the challenge Facebook group, with weekly workouts and recipes.
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You know you are hella deep in bulk when you start calling your boyfriend a “chubby chaser”🙈😂 •
Okay that’s bad, I’m just KIDDING but I do have to give him a huge shoutout! He has kept me grounded, given me motivation, loved every ounce of thickness ive obtained, and not let me think about all the extra weight gain in a negative light! I’ve had my moments of doubt.. even cried in his arms after looking in the mirror once but as I near the end of bulk season I love that I’m able to say I’m GOSH DARN HAPPY WITH MY BODY!! Rolls and all🥖🍞 i used to think that lean=impressive. Lean was the way to get attention and get noticed and I will admit that in the beginning I used attention to validate my hard work. Now the only person I try to impress is myself. I am my own validation and that’s how it should be. You don’t need outsiders opinions to tell you what to think of yourself. An outsider doesn’t know your goal or how hard you work to get there. They don’t know your plan or where you are at in your process. TRUST YOURSELF! .
"You can call it a day, or you can call for another set." 💯
I'm happiest when I'm at the gym. I workout 4x a week, but I also indulge when I want to. I don't starve myself in an extremist way. My advice for the ladies: Just stop eating junk every day. 📸 Coach @donald.adm
Like other philosophers and writers featured on Philosophy and Coaching, Will Durant was known especially for his clear and focused writing. In 1926 Durant published The Story of Philosophy. It sold 26 MILLION copies. Durant followed up that story with The Story of Civilization, an 11 volume set chronicling everything from The Orient to Napolean. In his spare time, Durant also taught Latin, Greek, French, and Geometry. He died at 96 years old, apparently knowing...nothing.
#SquatEveryday day 972/1,000.
3 weeks in a row of squatting atleast 435lbs. 3 weeks in a row of squatting atleast 50lbs over my day 1 1RM.
Pause work tonight. Hypertrophy chest afterwards
27 days til 1,000.
The lighter days are just as important as the heavier days. You should NOT be going ham every single session, and lighter days don’t mean be lazy or take it easy.
I’ve been appreciating days like today to help focus on form, speed, and keeping my setup consistent. Doing a bunch of these light singles really helped me dial back in and recover for the next couple weeks.
Trust the process, stay focused, and don’t ego lift!!
Making strides 😃⬇️ not super focused on a died just eating what I always eat & keeping the training hard 🤘 Un-related Topic: the other day I was talking to someone about free-will & what heck it is, the common thought about it, is that we can PHYSICALLY do what ever we want & have the power to make our own decisions, that's one way to look at Free-Will but I like to think about it as it being the freedom of thoughts, When were born, we're curious with a lucid mind, Always having questions & ideas, but from the way our lives have been built to be run, with media, the food we eat, fluoride, alcohol & many other things. We're not supposed to live like this, all these things makes us lose our own thoughts & think differently. Overtime, dulling our minds. But we're still all human and we can still change. Live for something greater, we've been blinded of our purpose. 🌍🌎🌏
LONG MOTIVATIONAL MESSAGE AHEAD: Even though I posted a progress pic last week I wanted to post another for two reasons. A.) Today's post workout pump was awesome...peep those veins :D and B) People are so quick to jump on bandwagons and quick fixes and buzz trends to achieve their goals. They're so quick to complicate such a simple process. Here are a few tips and notes I feel I always emphasize to people when discussing health goals and fitness opportunities. I hope they can be of some motivation to someone.
1) You don't have to be a supermodel or a bodybuilder or an athlete to be "healthy". You dont need to follow "The Rock's 3hour 2x a day workout and 5000 calorie blueprint to success. Don't compare your work, your successes and your progress to that of everyone else. It's about your goals and your body.
2) Set realistic goals and realize that while it may take a little work and effort to achieve those goals it will be worth it. Realize that changes do not occur over night but come as a gradual progression that you can feel and see. Realistic and sustainable changes occur in small doses.
3) Never underestimate the importance of recovery. Adequate food, water, and rest are going to yield better results than any supplement or juice clense or quick fix.
4) There are so many ways to stay active. If you aren't a runner, don't torture yourself by running. If you don't want to lift 100s of pounds or go to the gym x days a week, don't! Find something you love and can stick with and just do it. Don't be afraid to try new things and mix it up either
5) Accept that like every process there will be good with bad. Yes you might have had a bad workout session, yes you might have "cheated your diet", yes any number of things might have occurred, but the important bit is to get back on track and remember why you started.
And lastly 6) it's never to late to start. You don't need a "new year resolution" to take those first steps. Everyone has to start somewhere. We have all taken those first steps. Don't use age, disability, gender, etc as an excuse because there are so many people out there that are getting it done with the same situations.
Lots of pause work today for deadlift and bench. Deadlifts turned out better than I expected. Finished up bench with some heavy static holds.
3s paused deadlifts 385x6x3
Pause bench 235x6x3
So I had 0 intention of snatching today or attempting my PR goal but... i did it! I finally hit 135. While im super excited, here are a few points/critiques for myself
-pull knees apart during the 1st pull to keep the bar closer to me
-for the 3rd pull, really pull myself under the bar quickly
-straighten the arms! I just practiced this but i didn't do that here at all lol
315 4x4 felt great
Deficit deads 235 3x5
My hands were really beat up after so i have use a pumice stone to smooth out my calluses
Nothing much to note other than the stuff I've said the last few posts
I am going to be taking some extra rest days to properly recover and come back stronger than ever. I'll still be posting on IG tho so stay tuned.
PSA : Get you a friend like @joeyspeigel . Everyone, stop what you're doing and seriously go out and find one. You cant have him, because I already have to share him with @mcalhoun11 . This guy has pushed me to the limits. And when I start to act like a baby, he helps me see clearly. I have been complaining that I am getting fluffy. Only because I am comparing myself to other people on social media or in the gym. Not thinking about the improvements I made just since last June. The pic on the right is from June. I was sitting at 175, couldnt bench 210 clean, was barely deadlifting 335 without hitching, was quarter repping 285 on a squat for 1 rep.. the pic on the right was tonight, with the help of Joey, I'm sitting at 192lbs. Yesterday I benched 230 for a pause rep (heck in november i barely got 220lbs) I'm deadlifting 385 clean, I am hitting 335 on the squat (with depth). I have learned consistency and just straight up putting the work in and trying to do things right through this process and friendship. Life is pretty damn good with friends that push you to another level. We dont do anything special, we just dont miss.
A S P I R E...
A little over a year ago, I became a certified personal trainer through ISSA. This was something I have wanted to achieve for myself since I started my fitness journey and the reasoning behind doing so much to be able to help and inspire others to better themselves in a healthier way
Also, this past October I launched my website for my clothing brand @aspireathleticthreads which is a brand I started brainstorming back in late 2015. The goal was to create fitness and lifestyle clothing that was unique in its own way but have a structured team behind the brand that felt like a family. All I want to do in life is help others grow and become better for themselves
Online Coaching is available among request. Send me a DM to get started and find out more details
Day 5 on a VLCD Keto Style.
Yesterday on Rest Day I added in some 60 minute light LISS Cardio on my Bicycle. Roughly 300 extra calories burned and increased deficit to over 2000kcal!
Rewarded this morning with lower body weight yet carefully watching regeneration. Very low Calorie diets often jeopardize themselves by too much cardio - at the same time avoid sitting on the couch all day and let your body reduce energy needs... Coffee can help to reduce hunger and increases metabolic rate - don't overestimate this fact. Too much coffee unfortunately also increases stress hormone levels (cortisol e.g.) which technically will help break down fat but also from muscle tissue.
Today and tomorrow I try on a full fasting day: no food except for high protein dinner, today with again some light cardio, tomorrow with Fridays workout at the gym. Estimated calorie intake for today: 1200kcal (veggies included)
Deadlift 375x1 / 335x5x4 @ 7
Pause Bench 165x5x4 @ 7
Had to reattempt my deadlift opener after a lockout mishap (refer to my story). Wish this single was a bit cleaner but I’ll take it. Bench session was soooo solid today shout out to @giamm__ for helping me out with some cues. 9 days out @tomdkim98 @c.anders105 @aidangraver @danjsull205 @riyadosofian @bigbagel_boi #thicc#solid#tight#sumodeadlift#pausebench#usapl#sbd#powerlifting#powerbuilding