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Deload... Not much to be said... 5 days out!!!!! 😁🥇Last sets shown on all.
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Squat 90% 215KG/474lbs 3x1
SWIPE ➡️➡️
Bench 90% 172.5KG/380lbs 3x1
SWIPE ➡️➡️
Deadlift 90% 242.5KG/535lbs 3x1
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Week 14 Day 1 #roadtobritishchamps
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Coach: @_shaneflowers #sfcoaching 
#subjnr #93
Deload... Not much to be said... 5 days out!!!!! 😁🥇Last sets shown on all. - Squat 90% 215KG/474lbs 3x1 SWIPE ➡️➡️ Bench 90% 172.5KG/380lbs 3x1 SWIPE ➡️➡️ Deadlift 90% 242.5KG/535lbs 3x1 - Week 14 Day 1 #roadtobritishchamps  - Coach: @_shaneflowers #sfcoaching  #subjnr  #93 
Practicing sumo deadlifts after a somewhat intense leg day. I was annoyed couldn't really focus due to some older man that always follows me around the gym. He kept walking near but I didn't make eye contact 🙄... SOOOOOO ANNOYING. Story of my life I hate it. .
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#powerlifting #deadlift #powerlifter #bench #squat #girlswhopowerlift #weightlifting #strongman #benchpress #crossfit #gymsharkwomen #strength #squats #lifting #deadlifts #ipf #powerbuilding #uspa #flexibledieting #gains #lift #girlswholift #powerliftingmotivation #strong #flexleggings #legday #strengthtraining #gainz #physique
Practicing sumo deadlifts after a somewhat intense leg day. I was annoyed couldn't really focus due to some older man that always follows me around the gym. He kept walking near but I didn't make eye contact 🙄... SOOOOOO ANNOYING. Story of my life I hate it. . . . #powerlifting  #deadlift  #powerlifter  #bench  #squat  #girlswhopowerlift  #weightlifting  #strongman  #benchpress  #crossfit  #gymsharkwomen  #strength  #squats  #lifting  #deadlifts  #ipf  #powerbuilding  #uspa  #flexibledieting  #gains  #lift  #girlswholift  #powerliftingmotivation  #strong  #flexleggings  #legday  #strengthtraining  #gainz  #physique 
Hit 325 for my #bench top set of 2 today. Felt really strong, had a nice pause and didn’t shake on either of the reps. First time benching with a belt after a suggestion from my bud @aaronhgn and I’m Super stoked on where I’m at with 8 weeks to go. Hit 3X8 @260 afterwards but the damn phone moved mid way through my last set 🤦🏼‍♂️
Had a blast at @miami_iron_gym and i strongly suggest ANYONE to check them out if they’re ever in the Miami area
#powerlifter #powerbuilder #powerlifting #powerbuilding #veteran #dogeatsathletics #thisdogeats #noroomforpussies #WinterWarfare2018 #WhitneySP
Hit 325 for my #bench  top set of 2 today. Felt really strong, had a nice pause and didn’t shake on either of the reps. First time benching with a belt after a suggestion from my bud @aaronhgn and I’m Super stoked on where I’m at with 8 weeks to go. Hit 3X8 @260 afterwards but the damn phone moved mid way through my last set 🤦🏼‍♂️ Had a blast at @miami_iron_gym and i strongly suggest ANYONE to check them out if they’re ever in the Miami area #powerlifter  #powerbuilder  #powerlifting  #powerbuilding  #veteran  #dogeatsathletics  #thisdogeats  #noroomforpussies  #WinterWarfare2018  #WhitneySP 
Wie heftig geil kann ein Mugcake eigentlich schmecken??😍🙌🏽Swipe.👉🏼Gemacht mit dem veganen Protein von @ironmaxx_nutrition und getoppt mit dem weißen Mandelmus von der @koro.drogerie weil #MasseIstMacht und so.😂(ad)Wenn ihr das genaue Rezept haben wollt, schreibt es in die Kommentare.😁👇🏽Have a nice evening bruhs.👊🏽
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👉🏼Follow @manuel.teufl for more
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🎥Youtube: Manuel Teufl
🏆Coaching: www.manuelteufl.com
👻Snapchat: menschquel
Wie heftig geil kann ein Mugcake eigentlich schmecken??😍🙌🏽Swipe.👉🏼Gemacht mit dem veganen Protein von @ironmaxx_nutrition und getoppt mit dem weißen Mandelmus von der @koro.drogerie weil #MasseIstMacht  und so.😂(ad)Wenn ihr das genaue Rezept haben wollt, schreibt es in die Kommentare.😁👇🏽Have a nice evening bruhs.👊🏽 ➖➖➖➖➖➖➖➖➖➖➖ 👉🏼Follow @manuel.teufl for more ➖➖➖➖➖➖➖➖➖➖➖ 🎥Youtube: Manuel Teufl 🏆Coaching: www.manuelteufl.com 👻Snapchat: menschquel
Witchblade Cosplay 😍💜😍
I wanna do!!
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Badass video from @seannelsonphoto 💥🔥
With our little Witchblade friend, @rachelle_carter and special guest appearance by @justinash666 😜
#Repost @machinegunnwilly (@get_repost)
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#witchblade #witchbladecosplay #manga #sarahpezzini #comicbooks 
girlswithmuscle
Witchblade Cosplay 😍💜😍 I wanna do!! . . . . . . . . . . . Badass video from @seannelsonphoto 💥🔥 With our little Witchblade friend, @rachelle_carter and special guest appearance by @justinash666 😜 #Repost  @machinegunnwilly (@get_repost) ・・・ #witchblade  #witchbladecosplay  #manga  #sarahpezzini  #comicbooks  girlswithmuscle
А small part of today's legs workout 260 × 8 💪🔝💪🔝💪
А small part of today's legs workout 260 × 8 💪🔝💪🔝💪
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Cam 📷: @ekiswole21 
Model: @darthvaderiam
Music: Travis Scott - Goosebumps
Congrats on your PR Em
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#gym #fitness #powerlifting #bodybuilding #powerbuilding #preworkout #supplements #fit #motivation #npc #health #aesthetics #gains #nutrition #physique #deadlift #tampa #gains #travisscott #havocstrength
How to build a large shoulder width to waist ratio🔻 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
To get a small waist you need to be in a caloric deficit to lose body fat, HOWEVER ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
There are ways you can make your waist proportionally look smaller: ⠀⠀
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-Train the lateral side deltoids on the shoulder (by doing side lateral raises) As this will give you that broad shoulder look🔥 ⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
-Build your upper back, specifically your lats through pull ups and lat pull downs👌 as this will make your back wider and therefore make the waist look smaller⬇ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
By doing this it gives that triangular effect (or the dorito effect😂)
And seems more aesthetic👍 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
#gym #gymmotivation #gains #lifestyle #hard #work #grind #fit #fitness #fitnessmotivation #instafit #gainsville #bulk #strength #aesthetic #gymshark #machinefitness #acelifestyle #18 #bodybuilding #teenbodybuilding #powerlifting #powerbuilding #happy #weights
How to build a large shoulder width to waist ratio🔻 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ To get a small waist you need to be in a caloric deficit to lose body fat, HOWEVER ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ There are ways you can make your waist proportionally look smaller: ⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ -Train the lateral side deltoids on the shoulder (by doing side lateral raises) As this will give you that broad shoulder look🔥 ⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ -Build your upper back, specifically your lats through pull ups and lat pull downs👌 as this will make your back wider and therefore make the waist look smaller⬇ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ By doing this it gives that triangular effect (or the dorito effect😂) And seems more aesthetic👍 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #gym  #gymmotivation  #gains  #lifestyle  #hard  #work  #grind  #fit  #fitness  #fitnessmotivation  #instafit  #gainsville  #bulk  #strength  #aesthetic  #gymshark  #machinefitness  #acelifestyle  #18  #bodybuilding  #teenbodybuilding  #powerlifting  #powerbuilding  #happy  #weights 
This picture was taken at my first ever photo shoot the day after Miami Nats last year hence the abs, the tan, and the pale face. But I haven't taken a selfie in a minute and I needed to make a few announcements on this beautiful Monday morning!! So here we go!
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Number 1 I have the winners of my @alphapackfitness giveaway!! They are....drumroll please.... @courtneyann1313 and @just_emilyann_ !! So congrats to these two amazing ladies! DM me so I can get the sports bras to you!! I couldn't pick because there were so many wonderful ladies who entered. All of yalls entries were heartfelt and genuinely made my weekend brighter! Giveaways are hard I wish I had enough to give everyone! Winners were chosen via random scrolling of my boyfriend bc I couldn't do it! .
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Number 2 in case you didn't see my story I passed the CA bar so that's neat. I spent the entire summer studying and honestly didn't think I'd pass especially after the fact. It's one of the hardest things I've ever done and it feels really cool to know that I put in the work and got the desired result bc let's face it that doesn't always work that way
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Number 3 @alphapackfitness is starting their Black Friday sale early!! Starting Wednesday you can get up to 80% off of the entire store, 40% off new products (so those bras yall) and still use my code for 10% off!! So much money saved!! I highly highly recommend heading over there Wednesday to snag yourself or a friend some gear!! .
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Ok that's it for now happy happy Monday y'all!! Make it a good one!! 📸 cred to @bepardomas
This picture was taken at my first ever photo shoot the day after Miami Nats last year hence the abs, the tan, and the pale face. But I haven't taken a selfie in a minute and I needed to make a few announcements on this beautiful Monday morning!! So here we go! . . . . Number 1 I have the winners of my @alphapackfitness giveaway!! They are....drumroll please.... @courtneyann1313 and @just_emilyann_ !! So congrats to these two amazing ladies! DM me so I can get the sports bras to you!! I couldn't pick because there were so many wonderful ladies who entered. All of yalls entries were heartfelt and genuinely made my weekend brighter! Giveaways are hard I wish I had enough to give everyone! Winners were chosen via random scrolling of my boyfriend bc I couldn't do it! . . . . Number 2 in case you didn't see my story I passed the CA bar so that's neat. I spent the entire summer studying and honestly didn't think I'd pass especially after the fact. It's one of the hardest things I've ever done and it feels really cool to know that I put in the work and got the desired result bc let's face it that doesn't always work that way . . . . Number 3 @alphapackfitness is starting their Black Friday sale early!! Starting Wednesday you can get up to 80% off of the entire store, 40% off new products (so those bras yall) and still use my code for 10% off!! So much money saved!! I highly highly recommend heading over there Wednesday to snag yourself or a friend some gear!! . . . Ok that's it for now happy happy Monday y'all!! Make it a good one!! 📸 cred to @bepardomas
Mega probs an meinen #ironbrother  @ferdinand.wbr ! Du hast durchgezogen ohne Ausreden! So eine eiserne Disziplin wie du sie hast , haben nicht viele ! Hard work pays off Leute und Ferdi ist das perfekte Beispiel dafür ! Schaut unbedingt mal bei ihm vorbei ! 
Ich bin Stolz auf dich Bro ! ➡ Road To Glory Family:
@roadtogloryjil 
@artie_in_love
@roadtogloryalex
@mcello_
@muratdemirolimp 
@stevekrisofficial
➡Road to Glory Wettkampfteam
 @road_to_glory_luke.physique
@roadtoglory_andythebear
@roadtoglory__ironmike
@roadtoglory_redhulk
@maxsaendig_fitness
@roadtoglory_volkan
@roadtoglory_lewin
@roadtoglory_ken
@roadtoglory_jan
@ferdinand.wbr

Wenn du auch ins Wettkampf-Team willst, Bewerbung an roadtogloryjs@gmail.com
#powerbodybuilding #bodybuilding #hardworkpaysoff #roadtoglory #powerlifting #vikinggenetics #workout #powerbuilding #ironaddict #heavyweight #hamburg #ihaveadream #dreamscometrue #roadtogloryfamily
Mega probs an meinen #ironbrother  @ferdinand.wbr ! Du hast durchgezogen ohne Ausreden! So eine eiserne Disziplin wie du sie hast , haben nicht viele ! Hard work pays off Leute und Ferdi ist das perfekte Beispiel dafür ! Schaut unbedingt mal bei ihm vorbei ! Ich bin Stolz auf dich Bro ! ➡ Road To Glory Family: @roadtogloryjil @artie_in_love @roadtogloryalex @mcello_ @muratdemirolimp @stevekrisofficial ➡Road to Glory Wettkampfteam  @road_to_glory_luke.physique @roadtoglory_andythebear @roadtoglory__ironmike @roadtoglory_redhulk @maxsaendig_fitness @roadtoglory_volkan @roadtoglory_lewin @roadtoglory_ken @roadtoglory_jan @ferdinand.wbr Wenn du auch ins Wettkampf-Team willst, Bewerbung an roadtogloryjs@gmail.com #powerbodybuilding  #bodybuilding  #hardworkpaysoff  #roadtoglory  #powerlifting  #vikinggenetics  #workout  #powerbuilding  #ironaddict  #heavyweight  #hamburg  #ihaveadream  #dreamscometrue  #roadtogloryfamily 
You wanna get the best out of your lifts and take your gym performance to the next level? Then make sure you grab one of these leather belts this week! Link in bio 🌐
😏👌🏼
You wanna get the best out of your lifts and take your gym performance to the next level? Then make sure you grab one of these leather belts this week! Link in bio 🌐 😏👌🏼
As I’ve mentioned in the previous posts. Tweaking a few things in a workout/ machine will help target different muscles. To hit more of the chest/pecs when doing dips, lean forward slowly, maintain a neutral spine (crossing legs is optional), keep the elbows tucked by your side and further away from the chest. Maintain constant tension on the chest by repping out without locking elbows out. Whether you do these at a slower or faster pace, don’t compromise your form.
As I’ve mentioned in the previous posts. Tweaking a few things in a workout/ machine will help target different muscles. To hit more of the chest/pecs when doing dips, lean forward slowly, maintain a neutral spine (crossing legs is optional), keep the elbows tucked by your side and further away from the chest. Maintain constant tension on the chest by repping out without locking elbows out. Whether you do these at a slower or faster pace, don’t compromise your form.
I know it's not Friday but I'm still Flexxxxin!! 💪💪 hope everyone had a great weekend. Let's get these gains!!! #powerbuilding #bodybuilding #armday #biceps #triceps #gains #pumpchaser #volume #vitargo #popeyes #supplements #strongtillthefinish #getbigorfuckoff #progress #flex #arms
proud at how far my bench has progressed recently. Switched the programming and things are now starting to fall in line. 225 is finally moving like butter. And 245 is moving faster as well which will now be my new training weight. The goal is to make 265(old max)  my new training weight before this year ends and it looks promising. Then.. 315.  #supportmilitarymuscle #1stphorm #fitness #airmanmuscle #fitfam #ironaddict #usaf #RAFB #blackfitness #chestday #barbellbrigade #legionofboom #randomtags #powerlifting #powerbuilding #chestday #absenceofkolor #eat #pumpchasers #nodaysoff #whileyouweresleeping #atlantafitfam #gains #usapl #gymlife
proud at how far my bench has progressed recently. Switched the programming and things are now starting to fall in line. 225 is finally moving like butter. And 245 is moving faster as well which will now be my new training weight. The goal is to make 265(old max) my new training weight before this year ends and it looks promising. Then.. 315. #supportmilitarymuscle  #1stphorm  #fitness  #airmanmuscle  #fitfam  #ironaddict  #usaf  #RAFB  #blackfitness  #chestday  #barbellbrigade  #legionofboom  #randomtags  #powerlifting  #powerbuilding  #chestday  #absenceofkolor  #eat  #pumpchasers  #nodaysoff  #whileyouweresleeping  #atlantafitfam  #gains  #usapl  #gymlife 
@yasinsahin75 ・・・
Bir antrenman daha...YAP İYİDİR 👊 
@gainz_of_turkey 🇹🇷
@gainz_of_turkey 🇹🇷
@gainz_of_turkey 🇹🇷
🔴Turkish gainz için takip et ✌
🔴#gainz_of_turkey kullanın videolarınsa 💪
🔴bizi etiketle @gainz_of_turkey 👊

#antrenman #spor #motivasyon #kas 
#diyet #vücutgeliştirme #egzersiz  #ig_turkey #saglikliyasam #güç 
#workoutvideo #fitnessvideo #bodybuilding #powerbuilding #gymrat #gymtime  #shredded #lovefitness #fitnessmodel #mensphysique #nopainnogain #noexcuses #gohardorgohome #fitnessaddict #fitnessfreak #bodytransformation #bodybuildinglifestyle #bodybuildingmotivation #excercise
@yasinsahin75 ・・・ Bir antrenman daha...YAP İYİDİR 👊 @gainz_of_turkey 🇹🇷 @gainz_of_turkey 🇹🇷 @gainz_of_turkey 🇹🇷 🔴Turkish gainz için takip et ✌ 🔴#gainz_of_turkey  kullanın videolarınsa 💪 🔴bizi etiketle @gainz_of_turkey 👊 #antrenman  #spor  #motivasyon  #kas  #diyet  #vücutgeliştirme  #egzersiz   #ig_turkey  #saglikliyasam  #güç  #workoutvideo  #fitnessvideo  #bodybuilding  #powerbuilding  #gymrat  #gymtime   #shredded  #lovefitness  #fitnessmodel  #mensphysique  #nopainnogain  #noexcuses  #gohardorgohome  #fitnessaddict  #fitnessfreak  #bodytransformation  #bodybuildinglifestyle  #bodybuildingmotivation  #excercise 
Deadlifting in a few minus degrees. Just light work today, as I was a little sore in my lower back, hammies, and especially biceps (biceps was the worst tho - did lots of lat pulldowns + curls a few days ago, and haven't recovered 100%.. very sore biceps = you should not deadlift very heavy imo, as I think it's asking for injuries). #powerlifter#hypertrophy#workout#powerlifting#powerbuilding#satselixia#sats#elixia#weightlifting#passion#nocco#gymgrossisten#tyngre#xlife#proteinfabrikken#styrkeløft#deadlift#deadlifts#markløft#deadlifting
Deadlifting in a few minus degrees. Just light work today, as I was a little sore in my lower back, hammies, and especially biceps (biceps was the worst tho - did lots of lat pulldowns + curls a few days ago, and haven't recovered 100%.. very sore biceps = you should not deadlift very heavy imo, as I think it's asking for injuries). #powerlifter #hypertrophy #workout #powerlifting #powerbuilding #satselixia #sats #elixia #weightlifting #passion #nocco #gymgrossisten #tyngre #xlife #proteinfabrikken #styrkeløft #deadlift #deadlifts #markløft #deadlifting 
LEISTUNGSTEST
#Reißen
80/85/90/91kg
94Kg Neue Bestleistung ✔
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#techniquefirst
#Snatch #PR
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#ALPENMASSIV
Maltan Flo
✔Heilmasseur
✔Integrativer Faszientherapeut
✔Kraft - und Athletiktrainer
✔BVDG - Langhantellizenz
✔Mobilitätstrainer (Release Fitness)
✔Ernährungstrainer B (BSA Akademie)
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☠Afghanistan Veteran - Infanterie
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Im Kraftraum erlittene Verletzungen = ,,0"
🔹Ausreichende Regeneration
🔹#SaubereTechnik
🔹#FürSeriösenKraftsport
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#Deutschland #Bayern
#Ringen (🔹over 20years)
#Rugby (🔹for only 4years)
#Weightlifting (🔹Started in 2016)
#Powerbuilding (🔹Started in 2008)
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#Germany #Athlete #Gewichtheben #Kraftsport #Kraftdreikampf #Powerlifting #Olylifting #Olympicweightlifting #Bodybuilding #Athletic #Motivation #Trainingmotivation #Fitness 
#MassiverAlsDerSprachmittler
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🚫No Doping☠
🚫No Foam Rolling☠
🚫No Static Stretching ☡
LEISTUNGSTEST #Reißen  80/85/90/91kg 94Kg Neue Bestleistung ✔ ➖➖➖➖➖➖➖➖ #techniquefirst  #Snatch  #PR  ➖➖➖➖➖➖➖➖ #ALPENMASSIV  Maltan Flo ✔Heilmasseur ✔Integrativer Faszientherapeut ✔Kraft - und Athletiktrainer ✔BVDG - Langhantellizenz ✔Mobilitätstrainer (Release Fitness) ✔Ernährungstrainer B (BSA Akademie) ➖➖➖➖➖➖➖➖ ☠Afghanistan Veteran - Infanterie . . . . . . . . ➖➖➖➖➖➖➖➖ Im Kraftraum erlittene Verletzungen = ,,0" 🔹Ausreichende Regeneration 🔹#SaubereTechnik  🔹#FürSeriösenKraftsport  ➖➖➖➖➖➖➖➖ #Deutschland  #Bayern  #Ringen  (🔹over 20years) #Rugby  (🔹for only 4years) #Weightlifting  (🔹Started in 2016) #Powerbuilding  (🔹Started in 2008) ➖➖➖➖➖➖➖➖ #Germany  #Athlete  #Gewichtheben  #Kraftsport  #Kraftdreikampf  #Powerlifting  #Olylifting  #Olympicweightlifting  #Bodybuilding  #Athletic  #Motivation  #Trainingmotivation  #Fitness  #MassiverAlsDerSprachmittler  ➖➖➖➖➖➖➖➖ 🚫No Doping☠ 🚫No Foam Rolling☠ 🚫No Static Stretching ☡
@juan_rekers ・・・
Today’s chest workout with @sidney_huijskens 😎 Both we embrace our Disorders and use Fitness As Therapy for our balance in body and mind!  @dutch_gainz 🇳🇱DUTCH🇳🇱GAINZ🇳🇱VIDEOS 🇳🇱
@dutch_gainz 🇳🇱
@dutch_gainz 🇳🇱
@dutch_gainz 🇳🇱
🔴Volg ons voor wat DUTCH GAINZ
⚪Gebruik #dutch_gainz in je videos
🔵TAG ons @dutch_gainz 
#fitdutchies #dutchfitness #fitfamnl #basicfit  #fitdutchie #dutch #fitanddutch #dutchbodybuilding #fitgirlsnl 
#workoutvideo #fitnessvideo #bodybuilding #powerbuilding #gainz #gymrat #gymtime  #shredded #lovefitness #fitnessmodel #mensphysique #nopainnogain #noexcuses #gohardorgohome #fitnessaddict #fitnessfreak #bodytransformation #bodybuildinglifestyle #bodybuildingmotivation #excercise
@juan_rekers ・・・ Today’s chest workout with @sidney_huijskens 😎 Both we embrace our Disorders and use Fitness As Therapy for our balance in body and mind! @dutch_gainz 🇳🇱DUTCH🇳🇱GAINZ🇳🇱VIDEOS 🇳🇱 @dutch_gainz 🇳🇱 @dutch_gainz 🇳🇱 @dutch_gainz 🇳🇱 🔴Volg ons voor wat DUTCH GAINZ ⚪Gebruik #dutch_gainz  in je videos 🔵TAG ons @dutch_gainz #fitdutchies  #dutchfitness  #fitfamnl  #basicfit   #fitdutchie  #dutch  #fitanddutch  #dutchbodybuilding  #fitgirlsnl  #workoutvideo  #fitnessvideo  #bodybuilding  #powerbuilding  #gainz  #gymrat  #gymtime   #shredded  #lovefitness  #fitnessmodel  #mensphysique  #nopainnogain  #noexcuses  #gohardorgohome  #fitnessaddict  #fitnessfreak  #bodytransformation  #bodybuildinglifestyle  #bodybuildingmotivation  #excercise 
Deficits = the idea is that through increasing ROM, you place the body under more stress and tension, this will then transfer into your ability to pull from the floor. 
I decided to try these bad boys out..... the question is, will my numbers increase once I properly program these guys? 🙌🏻 🙏🏻 #deadlift #deficit #powerlifting #compounds #rangeofmotion #power #strength #strengthtraining #powerbuilding #bodybuilding #irishfitfam #fitfam #training #progress #process #gains #legday #everydayislegday
Deficits = the idea is that through increasing ROM, you place the body under more stress and tension, this will then transfer into your ability to pull from the floor. I decided to try these bad boys out..... the question is, will my numbers increase once I properly program these guys? 🙌🏻 🙏🏻 #deadlift  #deficit  #powerlifting  #compounds  #rangeofmotion  #power  #strength  #strengthtraining  #powerbuilding  #bodybuilding  #irishfitfam  #fitfam  #training  #progress  #process  #gains  #legday  #everydayislegday 
The pendlay row is one of the best exercises to build explosive speed and power.
How to perform:
✅Feet about shoulder width apart
✅Overhand grip, shoulder width or wider
✅ Bar over mid foot
✅ Lift chest up using the bar as leverage
✅Keep back neutral
✅ Deep breath, brace core
✅ Pull explosively with elbows
✅ Touch lower chest/upper abs
✅ Lower bar quickly
✅ Minimize cheating but a little bit of movement is normal
❌Don’t go too heavy
❌ Don’t go to failure
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Have you tried Pendlay Rows?
The pendlay row is one of the best exercises to build explosive speed and power. How to perform: ✅Feet about shoulder width apart ✅Overhand grip, shoulder width or wider ✅ Bar over mid foot ✅ Lift chest up using the bar as leverage ✅Keep back neutral ✅ Deep breath, brace core ✅ Pull explosively with elbows ✅ Touch lower chest/upper abs ✅ Lower bar quickly ✅ Minimize cheating but a little bit of movement is normal ❌Don’t go too heavy ❌ Don’t go to failure - Have you tried Pendlay Rows?
Today's two exercises I focused on progressive overload were incline barbell: 280x9 ,280x8, and flat dumbbell floor presses :115x9,115x8,100x13. Progress in the gym has been unreal lately. #chest #chestday #push #pushworkout #progressnotperfection #progressiveoverload #weighttraining #bodybuilder #bodybuilding #bodybuilders #naturalbodybuilding #strength #powerbuilding #powerlifting #outwork #worktillitpaysoff #hardwork #grind #gains #offseason
Never comparing myself to the next bitch, simply because I’m next bitch. #wegonebeefforeva #freesmoke . .
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SQ 177.5kgx6 (w planie x3). Wszystko ponadplanowo. Pierwsze powtorzenie fail, za bardzo do przodu mnie pochylilo. #squat #benchpress #barbellbrothers #sebakot #wk #armiawk #saiyanflex #deadlift #powerlifting #powerbuilding #trojboj #silownia #gym #training #trainhard #lift #power #strenght#przysiad#martwyciag#wyciskanieleżąc#gangulanych#parisplatynov#poland#polishpower#bodybuilding @wiktor__andrzejczak @artemiziana moja Kochana 💚
The 3-plate Club has a special place for squatters 💜😂👍 @maggiedeee -  315 Squat!!🦁🦁🦁 Credit to : @powerliftingwomen

DoubleTap & Tag a Friend Below⤵

#powerlifting #powerlifting #powerliftingmotivation #powerliftingchicks #powerliftinglife #powerliftingwomen #powerliftingaustralia #powerliftinggirls #powerliftingmeet #powerliftingsg #deadlift #powerlifter #bench #squat  #girlswhopowerlift #weightlifting #strongman #benchpress
#crossfit #iifym #strength #squats #lifting #deadlifts #ipf
#powerbuilding #uspa #flexibledieting #gains #lift
The 3-plate Club has a special place for squatters 💜😂👍 @maggiedeee - 315 Squat!!🦁🦁🦁 Credit to : @powerliftingwomen DoubleTap & Tag a Friend Below⤵ #powerlifting  #powerlifting  #powerliftingmotivation  #powerliftingchicks  #powerliftinglife  #powerliftingwomen  #powerliftingaustralia  #powerliftinggirls  #powerliftingmeet  #powerliftingsg  #deadlift  #powerlifter  #bench  #squat  #girlswhopowerlift  #weightlifting  #strongman  #benchpress  #crossfit  #iifym  #strength  #squats  #lifting  #deadlifts  #ipf  #powerbuilding  #uspa  #flexibledieting  #gains  #lift 
H A R D W O R K. 
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What does it mean to “work hard”? To me it means not being perfect, but trying your best. It means waking up on a Monday morning feeling tired and exhausted, but chasing the grind anyways. It means not always feeling motivated, but still showing up ready to kill. It means never giving up on what you really want. 
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I’m not motivated 100% of the time. I don’t always want to eat clean foods. Every lift is not perfect. But I work hard. I grind when I want to sleep. I push harder when I want to quit. Satisfaction will never happen for me. You’re either getting better everyday or you’re not. It’s that simple. 
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If you’re not where you want to be, WORK FUCKING HARDER. 👊🏼 ______________________________________
@wrkethicsupps “Work Hard” pre workout in my shaker cup. Link in bio ☝🏼 and promo code ‘minibeast’ to save you schmoneyyyyy💰 @casssmartin @j_belin55 @officialbarbellbattalion @jasenconte @aferchen
H A R D W O R K. ____________________________________ What does it mean to “work hard”? To me it means not being perfect, but trying your best. It means waking up on a Monday morning feeling tired and exhausted, but chasing the grind anyways. It means not always feeling motivated, but still showing up ready to kill. It means never giving up on what you really want. ________________________________________ I’m not motivated 100% of the time. I don’t always want to eat clean foods. Every lift is not perfect. But I work hard. I grind when I want to sleep. I push harder when I want to quit. Satisfaction will never happen for me. You’re either getting better everyday or you’re not. It’s that simple. ______________________________________ If you’re not where you want to be, WORK FUCKING HARDER. 👊🏼 ______________________________________ @wrkethicsupps “Work Hard” pre workout in my shaker cup. Link in bio ☝🏼 and promo code ‘minibeast’ to save you schmoneyyyyy💰 @casssmartin @j_belin55 @officialbarbellbattalion @jasenconte @aferchen
What we have here is a chicken breast marinaded and cooked with a honey glaze (that's all the black😂) over a bed of spinach and asparagus with a side of diced chicken and honey caramelized onions #hopeittastesgood #mealprep #powerbuilding #powerlifting #weightlossjourney
🚨 IMPROVE YOUR FRONT SQUAT MOBILITY! [thoracic and shoulder mobility] 🚨

The front squat is a staple exercise in Olympic weightlifting and requires the barbell to be positioned on the front of the shoulders and along with having the fingers help for stability.

However, many lifters will often complain about that their hands, wrist and elbows hurting during the front squat and contribute it to a lack of mobility. While mobility being one of the issues, it is important to find the root problem which may lay in the thoracic spine and shoulders.

Improper Front Squat Rack:
💥 Wrist severely hyper extended (causes unwanted hand/wrist pain)
💣 Elbows excessively dropped down towards the ground (increases wrist/elbow pressure)
🔥 Rounding forward of the middle back (barbell will start to fall forward)

To improve your thoracic and shoulder mobility, follow these steps!
1️⃣ Place the barbell on your upper back (similar to your high bar squat position)
2️⃣ Keep the chest up with rib cage pulled downwards
3️⃣ Slowly lift the elbows forward and upwards until a stretch is felt

If you have difficulty getting into a proper front squat rack position, try to implement the cues mentioned above to help stretch and mobilize the correct joints. Stretching and/or releasing the muscles such as the chest, latissimus dorsi along with triceps may also help increase your mobility for a stronger rack!
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🚨 TAG A FRIEND THAT COMPLAINS ABOUT PAIN DURING A FRONT SQUAT! 🚨
🚨 IMPROVE YOUR FRONT SQUAT MOBILITY! [thoracic and shoulder mobility] 🚨 The front squat is a staple exercise in Olympic weightlifting and requires the barbell to be positioned on the front of the shoulders and along with having the fingers help for stability. However, many lifters will often complain about that their hands, wrist and elbows hurting during the front squat and contribute it to a lack of mobility. While mobility being one of the issues, it is important to find the root problem which may lay in the thoracic spine and shoulders. Improper Front Squat Rack: 💥 Wrist severely hyper extended (causes unwanted hand/wrist pain) 💣 Elbows excessively dropped down towards the ground (increases wrist/elbow pressure) 🔥 Rounding forward of the middle back (barbell will start to fall forward) To improve your thoracic and shoulder mobility, follow these steps! 1️⃣ Place the barbell on your upper back (similar to your high bar squat position) 2️⃣ Keep the chest up with rib cage pulled downwards 3️⃣ Slowly lift the elbows forward and upwards until a stretch is felt If you have difficulty getting into a proper front squat rack position, try to implement the cues mentioned above to help stretch and mobilize the correct joints. Stretching and/or releasing the muscles such as the chest, latissimus dorsi along with triceps may also help increase your mobility for a stronger rack! . 🚨 TAG A FRIEND THAT COMPLAINS ABOUT PAIN DURING A FRONT SQUAT! 🚨
Finally feeling better after nasty upper respiratory infection! Had great chest/tri workout! #pumped #pump #veiny #vascular #powerlifter #powerlifting #powerbuilder #powerbuilding #jacked #mostmuscular #strongoverskinny #noneck #traps #carb #carbs #fuckaverage #fireman #fittofightfire #firefighter #Leadfromfront
It's simple:

Move weight or stay the same.

#PowerAesthetics
Did vertical jumps & heavy squats today so heres a tricep selfie🤓😝
Did vertical jumps & heavy squats today so heres a tricep selfie🤓😝
Diese Woche Gewicht erhöht auf 170kg für 2x1. Gingen leider bloß t&g. Danach 3x3x152,5kg und 3x5x137,5kg liefen gut.

#bench#benchpress #bankdrücken#chest#brust#workout#trainhard#gymlife #powerlifting #powerbuilding#fit #fitness #strong#muscle #gains
✖️Day 5/30✖️
Shoulders and arms slightly starting to change. 💪🏼
Current makros are 200P, 94F, 310C just under 2900 calories. Training 5-6 per week now, working with submaximal loads of my 1RM. 📈
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#30daychallenge #gym #workout #training #muscle #dedication #gains #fitspo #fitfam #instafit #strength #snapchat #flex #fit #strength #follow #bodybuilding #powerbuilding #abs #natural #shredded #progress #TrueStrength #lifestyle #youtube #fitnessmodel
✖️Day 5/30✖️ Shoulders and arms slightly starting to change. 💪🏼 Current makros are 200P, 94F, 310C just under 2900 calories. Training 5-6 per week now, working with submaximal loads of my 1RM. 📈 ——————————— #30daychallenge  #gym  #workout  #training  #muscle  #dedication  #gains  #fitspo  #fitfam  #instafit  #strength  #snapchat  #flex  #fit  #strength  #follow  #bodybuilding  #powerbuilding  #abs  #natural  #shredded  #progress  #TrueStrength  #lifestyle  #youtube  #fitnessmodel 
🗓11/05/2017 💥volume day💥

245 lbs for 3x12 and 1x11 AMRAP last set
Wanted to hit all 4 sets of 12 reps but fell one rep short on my last set 🤷‍♂️
🗓11/05/2017 💥volume day💥 245 lbs for 3x12 and 1x11 AMRAP last set Wanted to hit all 4 sets of 12 reps but fell one rep short on my last set 🤷‍♂️
The countdown has begun 🚀
The countdown has begun 🚀
Anderson front squat fun with @vitality.central :). Getting stronger from the bottom up.

#trainlifefit #tlfmastery #fitness #strength #strengthandconditioning #powerbuilding #holistic #mwod #rootthefeet #wellness #squat #frontsquat #barbell
I miss the heavy lifts so much. This was followed by a whole bunch of back exercises, body building style.😝I’m so inspired by my clients that I just can’t help but push myself pass my limiting beliefs.
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BTW don’t forget to stock up on your supps this Friday. @popeyes_scarborough is having another sale. I’ll see you all there!!! .
#stubborn #themsfits #workoutwithm #personaltrainer #fit #fitness #fitspo #motivated #determination #bodybuilding #asiangirl #workout #gymrat #smallbutstrong #powerlifting #powerbuilding 
@quiktrain @cass_evolution-project @dee_brownin @sallypaufit
I miss the heavy lifts so much. This was followed by a whole bunch of back exercises, body building style.😝I’m so inspired by my clients that I just can’t help but push myself pass my limiting beliefs. . BTW don’t forget to stock up on your supps this Friday. @popeyes_scarborough is having another sale. I’ll see you all there!!! . #stubborn  #themsfits  #workoutwithm  #personaltrainer  #fit  #fitness  #fitspo  #motivated  #determination  #bodybuilding  #asiangirl  #workout  #gymrat  #smallbutstrong  #powerlifting  #powerbuilding  @quiktrain @cass_evolution-project @dee_brownin @sallypaufit
2016- Squat:225KG, Bench:185KG Deadlift:260KG✔

2017- Squat:290KG, 
Bench:202.5KG, Deadlift:285KG.✔ 2018:???🤔🤔🤔. Its time to put some meat on this Frame and get ready for some big lifts next year!!!🏋. #powerlifting #powerbuilding #bodybuilding #strongman #strong #strength #muscle #squat #bench #deadlift #gains #pushpullgrind #beastmode #fitspo #fitness #grind #ukfitfam #irishfitfam #fitfam #dedication #inspiration #motivation #nutrition #doyouevenlift
2016- Squat:225KG, Bench:185KG Deadlift:260KG✔ 2017- Squat:290KG, Bench:202.5KG, Deadlift:285KG.✔ 2018:???🤔🤔🤔. Its time to put some meat on this Frame and get ready for some big lifts next year!!!🏋. #powerlifting  #powerbuilding  #bodybuilding  #strongman  #strong  #strength  #muscle  #squat  #bench  #deadlift  #gains  #pushpullgrind  #beastmode  #fitspo  #fitness  #grind  #ukfitfam  #irishfitfam  #fitfam  #dedication  #inspiration  #motivation  #nutrition  #doyouevenlift 
✖️C'est reparti pour les séries longues ! Pour aujourd'hui les 4x10 sont passées 😅
Merci aux encouragements des coachs a côté de moi 😉 j'y arrive que quand on me gueule dessus 🤣 @power_primate @legrandsingeblanc
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#squat#squats#musculation#muscu#body#bodybuilding#gym#sport#girl#force#powerlift#lift#powercamp#powercamp33#bordeaux#bdx#training#bodyfit#fitness#fitgirl#fitnessgirl#booty#eleiko#eleikosportcenter#eleikobordeaux#training#goal#bodygoal#powerbuilding
✖️C'est reparti pour les séries longues ! Pour aujourd'hui les 4x10 sont passées 😅 Merci aux encouragements des coachs a côté de moi 😉 j'y arrive que quand on me gueule dessus 🤣 @power_primate @legrandsingeblanc - #squat #squats #musculation #muscu #body #bodybuilding #gym #sport #girl #force #powerlift #lift #powercamp #powercamp33 #bordeaux #bdx #training #bodyfit #fitness #fitgirl #fitnessgirl #booty #eleiko #eleikosportcenter #eleikobordeaux #training #goal #bodygoal #powerbuilding 
395x3 starting to move some wieght 
#squats #POWAA #strong #strictlybusiness #smashletics #powerbuilding #bodybuilding #lifting #liftingwieghts 
@kirksmash77 on the 📹
Our dreams and goals doesn’t become reality through wishing it to happen. It takes sweat, determination and hard work. Now, let’s go out there and make our dreams and goals into reality!
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#determination#putiwork#hardwork#stayhungry#mondaymotivation#motivationmonday#mexican#monday#bodybuildingmotivation#powerlifting#powerbuilding#gains#bulking#aesthetic#triathlete#mensphysique#nike#dork#nerd#otaku#geek#texas#california#24hourfitness#pose#model
Our dreams and goals doesn’t become reality through wishing it to happen. It takes sweat, determination and hard work. Now, let’s go out there and make our dreams and goals into reality! • • #determination #putiwork #hardwork #stayhungry #mondaymotivation #motivationmonday #mexican #monday #bodybuildingmotivation #powerlifting #powerbuilding #gains #bulking #aesthetic #triathlete #mensphysique #nike #dork #nerd #otaku #geek #texas #california #24hourfitness #pose #model 
225x5 for some incline.  I don't get to do incline a whole lot pain free from my shoulder.  This is no exception.. still hurt but I was angry lifting so.  #LetsGetIt  #STrongSleeves #igers #igdaily #igfitfam #igfit #skwaats #squat #squats #squating #legday #leggatron #powerlift #powerbuilding #power #powerlifting #bodybuilding #bodybuilder #powerlifter #ignation #NoDaysOff #QuadnessMonster #StupidStrong #benchpress #Bench #Everyday
Top set of 195x10 (last video) followed by back down sets of 167 4x10 beltless. I’m excited to say I think this is the first time in a while I’ve been able to squat 2 weeks in a row without pain. These felt really good! PS- I benched and squatted in 1.5 hours including my warm up, stretching, and rolling because today is literally the only day I had to get thanksgiving groceries before work.
Top set of 195x10 (last video) followed by back down sets of 167 4x10 beltless. I’m excited to say I think this is the first time in a while I’ve been able to squat 2 weeks in a row without pain. These felt really good! PS- I benched and squatted in 1.5 hours including my warm up, stretching, and rolling because today is literally the only day I had to get thanksgiving groceries before work.
This past weekend was much needed! Remember to always give yourself time to go out and have fun and let go of the stuff that is bringing you down!
This past weekend was much needed! Remember to always give yourself time to go out and have fun and let go of the stuff that is bringing you down!
Two weeks ago I said I hit 315 lbs for doubles on the flat bench but I had no proof that it ever happened,  made sure that this time I had proof... 315 lbs on the flat bench for triples . Me and my demons bruh, the horde got my back . #maliksjourney #manilagorilla #powerbuilding #powerlifting #bodybuilding #fatloss #intermittentfasting #iifym #keto #ketogenic #strengthtraining #chestday #benchpress #beardgang #beardnation #beards #tattoos #tattoo #inked #strength #mondaygrind #fitness #fitfam #fitspo #gym #gymlife #gymfam
Two weeks ago I said I hit 315 lbs for doubles on the flat bench but I had no proof that it ever happened, made sure that this time I had proof... 315 lbs on the flat bench for triples . Me and my demons bruh, the horde got my back . #maliksjourney  #manilagorilla  #powerbuilding  #powerlifting  #bodybuilding  #fatloss  #intermittentfasting  #iifym  #keto  #ketogenic  #strengthtraining  #chestday  #benchpress  #beardgang  #beardnation  #beards  #tattoos  #tattoo  #inked  #strength  #mondaygrind  #fitness  #fitfam  #fitspo  #gym  #gymlife  #gymfam 
Hallo Sportsfreunde 🙌

Auch ein Beinpresse korrekt eingesetzt kann ihren Platz in euren Training haben.

Stellt sicher das sie so eingestellt ist das im Fall des Versagens der Safety PIN korrekt gewählt ist.

Keine halben Bewegungen, immer vollen Bewegungsradius (wenn schmerzfrei möglich)

Füsse leicht nach aussen drehen hilft tiefer runter zu kommen.

Versuchen die Belastung auf den Mittelfuss zu geben.

Einatmen bei der kontrollierten Abwärtsbewegung, ausatmen beim hochdrücken.

In meinem Video habe ich 300 kg  aufgelegt und mache kontrollierte full Rang of Motion.

Es zählt Qualität vor Quantität!

In diesem Sinne viel Erfolg beim Beinpressen.

Und eine schöne Woche

Probiert es aus und schreibt mir eure Meinung dazu in die Kommentare🙌  Schaut euch auch die Profile meiner Team Kollegen an für weitere nützliche Tipps und Tricks @Nik.roofinstitute @kerstin.roofinstitute @Sascha.roofinstitute @Christine.roofinstitute @My.roof.enjoy.yourself  #fitstar #Frankfurt #personaltraining #power #coaching #eleiko #peoplecoach #legpress #beinpresse #effektiv #strength
#powerbuilding #powerlifting #squats #kniebeugen #fitness #strength #kraftsport #bodybuilding #sixpack #results  #Fitnessstudio #bauchtraining  #getfit #abnehmen #stark #legitdepth #respectthedepth
Hallo Sportsfreunde 🙌 Auch ein Beinpresse korrekt eingesetzt kann ihren Platz in euren Training haben. Stellt sicher das sie so eingestellt ist das im Fall des Versagens der Safety PIN korrekt gewählt ist. Keine halben Bewegungen, immer vollen Bewegungsradius (wenn schmerzfrei möglich) Füsse leicht nach aussen drehen hilft tiefer runter zu kommen. Versuchen die Belastung auf den Mittelfuss zu geben. Einatmen bei der kontrollierten Abwärtsbewegung, ausatmen beim hochdrücken. In meinem Video habe ich 300 kg aufgelegt und mache kontrollierte full Rang of Motion. Es zählt Qualität vor Quantität! In diesem Sinne viel Erfolg beim Beinpressen. Und eine schöne Woche Probiert es aus und schreibt mir eure Meinung dazu in die Kommentare🙌 Schaut euch auch die Profile meiner Team Kollegen an für weitere nützliche Tipps und Tricks @Nik.roofinstitute @kerstin.roofinstitute @Sascha.roofinstitute @Christine.roofinstitute @My.roof.enjoy.yourself #fitstar  #Frankfurt  #personaltraining  #power  #coaching  #eleiko  #peoplecoach  #legpress  #beinpresse  #effektiv  #strength  #powerbuilding  #powerlifting  #squats  #kniebeugen  #fitness  #strength  #kraftsport  #bodybuilding  #sixpack  #results  #Fitnessstudio  #bauchtraining  #getfit  #abnehmen  #stark  #legitdepth  #respectthedepth 
140kg squat! Jävligt kul att dra tre plattor🔥#powerbuilding #powerlifting #bodybuilding #squats
141 lbs of post-flu dog shit right here. Time to get back at it harder than ever. Can't let the garbage of life, wall-to-wall though it be, keep me down and away from my goals, yeah? Yeah. LET'S GET IT! #fatass #paleasfuck #hairylikeanimal #thepumpisthecure
141 lbs of post-flu dog shit right here. Time to get back at it harder than ever. Can't let the garbage of life, wall-to-wall though it be, keep me down and away from my goals, yeah? Yeah. LET'S GET IT! #fatass  #paleasfuck  #hairylikeanimal  #thepumpisthecure 
Happy Monday Fitfam!! 🖤 This picture isn’t from today I’m currently sporting a giant hoodie and my batman toque at work what else is new but after I took this picture I tried to wear those shorts (rolled back down) to the gym and I got hella anxiety the second I stepped in the gym so I changed into the back up pants I brought (always thinkin). I’ve never worn shorts to the gym because I’m so self conscious of my legs but ONE DAY we will get there.  Shout out to everyone out there trying to conquer their fears we got this 👊🏼 #mondaymood #conqueringfears
Happy Monday Fitfam!! 🖤 This picture isn’t from today I’m currently sporting a giant hoodie and my batman toque at work what else is new but after I took this picture I tried to wear those shorts (rolled back down) to the gym and I got hella anxiety the second I stepped in the gym so I changed into the back up pants I brought (always thinkin). I’ve never worn shorts to the gym because I’m so self conscious of my legs but ONE DAY we will get there. Shout out to everyone out there trying to conquer their fears we got this 👊🏼 #mondaymood  #conqueringfears 
Going through old pics and the different stages of prep, this was without a doubt the most depleted I’ve ever been in my life. I remember sending this check in photo to @treyoquinn with so many different thoughts running through my head, I was hurting here. Can’t even lie. I was ready to just pull out of the @mmvanpc thinking I couldn’t go any longer. I had been on roughly 5-7 days of no carbs no fats, hitting two 1hr cardio sessions a day(1 being HIIT), literally living off the fat in my body. I was a complete asshole to anyone and everyone. One thing that stuck with me hard the last 2 weeks of prep was something Trey said to me. Besides basically telling me to stop being a bitch and except that this is what I wanted, he told me every time I wanted to quit or had thoughts. Just tell myself “quit tomorrow” Now this may sound stupid but to anyone who’s been through a prep or even just a rough period in their life. 2 weeks can feel like 2 years and looking that far ahead sometimes almost does more negative than positive. This slight saying made me back off and just take it day by day. Meal by meal. Lift by lift and literally taking cardio into 5 minute intervals. So all I can say to you is you can do it. Anyone can do this. It takes some serious discipline, a strong drive to put what you what first and not temporary satisfaction that you feel guilty for afterwards. The last part of anything is always going to be the hardest part, but push. Always finish and follow through with what you say, if it were easy. Everyone would do it and you wouldn’t feel satisfied when it’s over... “QUIT TOMORROW!” •
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#mensphysiquecompetitor #bodybuilding #aesthetics #npc #ifbb  #iifym #powerbuilding #mensphysique #npccompetitor #vtaper #classicphysique #fitnessmodel #stregnth #gains #fitness #motivation #ripped #npcvirginia #procardhungry #npcmaxmuscle #npceastcoast #fitness #fitlife #fitlifestyle #outliercoaching @kontraxionclothing @treyoquinn @mmvanpc
Going through old pics and the different stages of prep, this was without a doubt the most depleted I’ve ever been in my life. I remember sending this check in photo to @treyoquinn with so many different thoughts running through my head, I was hurting here. Can’t even lie. I was ready to just pull out of the @mmvanpc thinking I couldn’t go any longer. I had been on roughly 5-7 days of no carbs no fats, hitting two 1hr cardio sessions a day(1 being HIIT), literally living off the fat in my body. I was a complete asshole to anyone and everyone. One thing that stuck with me hard the last 2 weeks of prep was something Trey said to me. Besides basically telling me to stop being a bitch and except that this is what I wanted, he told me every time I wanted to quit or had thoughts. Just tell myself “quit tomorrow” Now this may sound stupid but to anyone who’s been through a prep or even just a rough period in their life. 2 weeks can feel like 2 years and looking that far ahead sometimes almost does more negative than positive. This slight saying made me back off and just take it day by day. Meal by meal. Lift by lift and literally taking cardio into 5 minute intervals. So all I can say to you is you can do it. Anyone can do this. It takes some serious discipline, a strong drive to put what you what first and not temporary satisfaction that you feel guilty for afterwards. The last part of anything is always going to be the hardest part, but push. Always finish and follow through with what you say, if it were easy. Everyone would do it and you wouldn’t feel satisfied when it’s over... “QUIT TOMORROW!” • • • • • • #mensphysiquecompetitor  #bodybuilding  #aesthetics  #npc  #ifbb  #iifym  #powerbuilding  #mensphysique  #npccompetitor  #vtaper  #classicphysique  #fitnessmodel  #stregnth  #gains  #fitness  #motivation  #ripped  #npcvirginia  #procardhungry  #npcmaxmuscle  #npceastcoast  #fitness  #fitlife  #fitlifestyle  #outliercoaching  @kontraxionclothing @treyoquinn @mmvanpc
#tshirtoftheday This is one of my favorite shirts because of its accuracy. I will probably be deadlifting until I die or just physically can’t. To me, there is no exercise more functional. It is literally picking things up and then putting them down! I just got back in the game a few weeks ago after a 2 month leave due to surgery. I am maxing out with weight that I was working out with before surgery. It is all good though, I will come back stronger than before. I always do!!! Shirt by @ironandemotion -
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#deadlift #deadlifttillimdead #swole #monster #mondaymotivation #traplord #fitthick #powerbuilding #bodybuilding #iifym #leanbodycoach #fitthickarmy #proudlunkhead #bulking #fitnessmotivation
#tshirtoftheday  This is one of my favorite shirts because of its accuracy. I will probably be deadlifting until I die or just physically can’t. To me, there is no exercise more functional. It is literally picking things up and then putting them down! I just got back in the game a few weeks ago after a 2 month leave due to surgery. I am maxing out with weight that I was working out with before surgery. It is all good though, I will come back stronger than before. I always do!!! Shirt by @ironandemotion - - - - - #deadlift  #deadlifttillimdead  #swole  #monster  #mondaymotivation  #traplord  #fitthick  #powerbuilding  #bodybuilding  #iifym  #leanbodycoach  #fitthickarmy  #proudlunkhead  #bulking  #fitnessmotivation 
#motivationmonday The weekend was fun but now it’s back to handling business.
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My motivation has been sky high on Monday’s lately. Although I am living proof of the benefits of the grinding lifestyle and mentality, I know the benefits of rest as well.
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These past few weekends I have still been working but I have also been making a lot more time for friends and fun. I still schedule in a decent amount of work to keep up with but i have not been overdoing it.
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When it comes down to it, yes, you get in what you put out, but there’s nothing wrong with enjoying life on the way to the life you want to live.
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This works for me and you have to do what works for you. There’s certain times of the year that I feel all i do is work and I love that. There are other times I feel I need to rest my mind so that I can get to a higher level of thinking. -
If you have been on the grind for a long time and you feel you aren’t making progress, you may need to take a step back analyze and attack differently.
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Then once you do that it’s back to killing it! LETS KILL IT FAM! As always #linkinbio if I can do anything to bring you guys value.
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#powerbuilding #bodybuilding #titanathlete #titanapparel #titanbrand #model #physique #fitness #bpnsupps #teambpn #Sportswear #Activewear #Athleisure #Yoga #Fitness #Fashion  #TitanClothing #Sportswear #AthleticWear #DNDL #curlsforthegirls #physique #aesthetic #workout #trainer #entrepreneur #fownders #ironpact
#motivationmonday  The weekend was fun but now it’s back to handling business. - My motivation has been sky high on Monday’s lately. Although I am living proof of the benefits of the grinding lifestyle and mentality, I know the benefits of rest as well. - These past few weekends I have still been working but I have also been making a lot more time for friends and fun. I still schedule in a decent amount of work to keep up with but i have not been overdoing it. - When it comes down to it, yes, you get in what you put out, but there’s nothing wrong with enjoying life on the way to the life you want to live. - This works for me and you have to do what works for you. There’s certain times of the year that I feel all i do is work and I love that. There are other times I feel I need to rest my mind so that I can get to a higher level of thinking. - If you have been on the grind for a long time and you feel you aren’t making progress, you may need to take a step back analyze and attack differently. - Then once you do that it’s back to killing it! LETS KILL IT FAM! As always #linkinbio  if I can do anything to bring you guys value. . . . . . #powerbuilding  #bodybuilding  #titanathlete  #titanapparel  #titanbrand  #model  #physique  #fitness  #bpnsupps  #teambpn  #Sportswear  #Activewear  #Athleisure  #Yoga  #Fitness  #Fashion  #TitanClothing  #Sportswear  #AthleticWear  #DNDL  #curlsforthegirls  #physique  #aesthetic  #workout  #trainer  #entrepreneur  #fownders  #ironpact 
I don't typically target abs since I engage my core for everything I do.  But we got this new toy, and I'll try anything once.  Vid clipped before @rdewitt545 caught me with my shirt off 🙈
#emptygym #bulky #monday #mondaymorning #gym #training #abs #girlswholift #powerlifting #bodybuilding #powerbuilding #girlswithmuscle #feedmefightme #feedmeandtellmeimpretty
🍑 Just Making Buns of Steel on a Monday Morning 🍑 thank you @jodim80 for recommending this variation💪🏼🙌🏼 (did slower reps but sped up the video) #glutes #legday #bodybuilding #humblemuscle #celsius #nutritionzone #california #sandiego #fitness #girlswholift #powerbuilding #bodybuilding #motivation #motivationmonday
Chest, Shoulders and Biceps done ✅ 🔹
Concentrating on my Intra Workout Nutrition at the moment:
➖BCAA’s
➖Glutamine
➖Creatine
➖Dextrose 🔹
Check out @proteinempire for quality products all great tasting and use code wade15 to get a discount
Chest, Shoulders and Biceps done ✅ 🔹 Concentrating on my Intra Workout Nutrition at the moment: ➖BCAA’s ➖Glutamine ➖Creatine ➖Dextrose 🔹 Check out @proteinempire for quality products all great tasting and use code wade15 to get a discount
Deadlifts: 265# 1x2; 215# 8x3, 90 sec rest between sets.  Tested bench (3rd slide): Got 150#!!! A 5 pound increase from the last time I tested. Not huge, but I am happy to see some improvement! 4th slide is my attempt at 155#...fail. #bench #deadlifts #powerlifting #powerlifter #powerbuilding #powerbuilder #rawpowerlifting #womenwholift #strength #strengthtraining #strongwomen #strongnotskinny #strongissexy #fiercewomen #strongisbeautiful #womenwhopowerlift #fitness #fitnessaddict #fitfam #fitnessjourney #gym #gymlife #gymrat  #bodybuilding #lifting #liftheavy #liftheavythings #goalgetter
Deadlifts: 265# 1x2; 215# 8x3, 90 sec rest between sets. Tested bench (3rd slide): Got 150#!!! A 5 pound increase from the last time I tested. Not huge, but I am happy to see some improvement! 4th slide is my attempt at 155#...fail. #bench  #deadlifts  #powerlifting  #powerlifter  #powerbuilding  #powerbuilder  #rawpowerlifting  #womenwholift  #strength  #strengthtraining  #strongwomen  #strongnotskinny  #strongissexy  #fiercewomen  #strongisbeautiful  #womenwhopowerlift  #fitness  #fitnessaddict  #fitfam  #fitnessjourney  #gym  #gymlife  #gymrat  #bodybuilding  #lifting  #liftheavy  #liftheavythings  #goalgetter 
Abit of a drop back on squats today after last week's heavy work, looking to push again in the coming weeks 😁
3x3 207.5kg 
3x3 170kg 
Deep single leg press 
Reverse hyper 
Core work 
Upper back 💪
Abit of a drop back on squats today after last week's heavy work, looking to push again in the coming weeks 😁 3x3 207.5kg 3x3 170kg Deep single leg press Reverse hyper Core work Upper back 💪
Getting used to this hairstyle! I enjoy having curly hair. .
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#powerlift #powerlifting #powerlifter #powerbuilding #powerliftingmotivation #gym #gymmotivation #fitness #bulkingseason #fitnessmotivation #powerbelly #powerbeard #squat #squats #ipf #ironemotion #a7fitness #swole #lifestyle #muscle #bench #benchpress #strength @innerstrengthproducts @a7intl @lvdfitness #slingshot #howmuchyoubench #deadlift #eattillyoudie #eatandgrow @sbdapparel @sbdcanada @inzer_official @powerliftingmotivation @ironandemotion @deadlifttillimdead #curlyhair #eyebrows
Getting used to this hairstyle! I enjoy having curly hair. . . #powerlift  #powerlifting  #powerlifter  #powerbuilding  #powerliftingmotivation  #gym  #gymmotivation  #fitness  #bulkingseason  #fitnessmotivation  #powerbelly  #powerbeard  #squat  #squats  #ipf  #ironemotion  #a7fitness  #swole  #lifestyle  #muscle  #bench  #benchpress  #strength  @innerstrengthproducts @a7intl @lvdfitness #slingshot  #howmuchyoubench  #deadlift  #eattillyoudie  #eatandgrow  @sbdapparel @sbdcanada @inzer_official @powerliftingmotivation @ironandemotion @deadlifttillimdead #curlyhair  #eyebrows 
Checking Papa Dack's 1RM on bench press before starting new strength cycle - 100kg for a start is not too bad at all 🤸🏽‍♀️🏋🏽
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For coaching:
SkribansStrength@gmail.com
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#LatvianStallion #LatvianMuscle #SkribansStrength #PowerBuilding #TeamZiggysMeathead #S20physique #ZiggysWorkhouseGym #IronAddictCoach #IronNinjaTraining #SportsMassage #SportsNutrition #Physiotherapy #Strongman #legs #fitfam #Bodybuilding #Nutrition #GetBigOrDieTrying #StayLoyalToYourself #FindWhatYouLoveAndLetItKillYou #BelieveHalfWhatYouSeeAndNothingYouHear
Checking Papa Dack's 1RM on bench press before starting new strength cycle - 100kg for a start is not too bad at all 🤸🏽‍♀️🏋🏽 ----------------------------------- For coaching: SkribansStrength@gmail.com ----------------------------------- #LatvianStallion  #LatvianMuscle  #SkribansStrength  #PowerBuilding  #TeamZiggysMeathead  #S20physique  #ZiggysWorkhouseGym  #IronAddictCoach  #IronNinjaTraining  #SportsMassage  #SportsNutrition  #Physiotherapy  #Strongman  #legs  #fitfam  #Bodybuilding  #Nutrition  #GetBigOrDieTrying  #StayLoyalToYourself  #FindWhatYouLoveAndLetItKillYou  #BelieveHalfWhatYouSeeAndNothingYouHear 
Dimples are supposed to be lucky or something 🍀 and if you have a mole on your chest you’re irresistible 🌬#accessories #itsatrap
Dimples are supposed to be lucky or something 🍀 and if you have a mole on your chest you’re irresistible 🌬#accessories  #itsatrap 
RP @f_bufo -  This past week of @sodelconcepts restaurant group classes held at @sussexcountyathletics - It's always fun helping people who want to better their lives. Being a chef for nearly 10 years I understand how hard it is to eat healthy and stay motivated to go to the gym day after day. That’s why Im making sure that restaurant people like myself have an outlet to let go of everything that’s hard in life and come in and move some weight around with friends and family. All Sodel employees workout for free for 3 months. Whether your a beginner or have been lifting for years we can all workout together and grow together. @sodelconceptsde @kammererscott @lbarry12 @jkurgansky #sussexcountyathletics offers classes Mondays, Wednesdays. & Fridays at 5:45am, 7:30am, 9:00am, 12:00pm, 5:30pm, & 6:30pm every weekday for all Sodel employees! #trainatsca #sussexcountyathletics #crossfit #olympicweightlifting #strongman #strongwoman #powerlifting #powerbuilding #fitness #fitnessaddict #squat #benchpress #deadlift #doyouevenlift #girlswholift #rehobothbeach #delaware #ocmd
RP @f_bufo - This past week of @sodelconcepts restaurant group classes held at @sussexcountyathletics - It's always fun helping people who want to better their lives. Being a chef for nearly 10 years I understand how hard it is to eat healthy and stay motivated to go to the gym day after day. That’s why Im making sure that restaurant people like myself have an outlet to let go of everything that’s hard in life and come in and move some weight around with friends and family. All Sodel employees workout for free for 3 months. Whether your a beginner or have been lifting for years we can all workout together and grow together. @sodelconceptsde @kammererscott @lbarry12 @jkurgansky #sussexcountyathletics  offers classes Mondays, Wednesdays. & Fridays at 5:45am, 7:30am, 9:00am, 12:00pm, 5:30pm, & 6:30pm every weekday for all Sodel employees! #trainatsca  #sussexcountyathletics  #crossfit  #olympicweightlifting  #strongman  #strongwoman  #powerlifting  #powerbuilding  #fitness  #fitnessaddict  #squat  #benchpress  #deadlift  #doyouevenlift  #girlswholift  #rehobothbeach  #delaware  #ocmd 
Great post by @smurray_32 on rest periods. Here’s what he had tp say:
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Rest periods 101.
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👉🏼Long rest intervals allow you to fully recover strength between sets and replenish as much ATP as possible which subsequently allows you to then train with more power/force in the following sets. Salles et al. (2009) confirmed this, showing rest intervals of 3–5 minutes allowed for greater repetitions over multiple sets when training with loads between 50 and 90% of 1RM. As we know that progressive overload/mechanical tension (MT) is the number 1 key to hypertrophy, by being able to lift more in every set you can thus overload a muscle more more and maximise hypertrophy. Now, although mechanical tension is maximized by long rest periods, metabolic fatigue (MF), which is another driver of hypertrophy (2nd most important imo) is compromised (Kraemer et.al., 1991) and this may then blunt anabolic drive and reducing the potential hypertrophic response.
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👉🏼This is where short rest periods come in as they have shown to generate significant metabolic stress and heighten anabolic processes associated with metabolite build-up (Goto et.al., 2004) such as alterations in anabolic hormones, cell swelling, free-radical production and an increased activity of growth-oriented transcription factors (Gordon et.al., 1994) BUT the body will fight back and though you may reap the anabolic benefits of MF, these benefits seem to be then counterbalanced by impairing muscular performance in your following sets (Pincivero, et.al., 1997) thus making short rest intervals suboptimal for maximizing hypertrophic gains.
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Practical implications👉🏼 In order to achieve MAXIMUM hypertrophy you need to be able to produce significant amounts of MF while MAINTAINING a moderate degree of MT. Therefore, what I suggest is that for your compound movements, you rest a full 3-5mins in order to maximise MT but then on isolations, you work with shorter rest periods of 30-60s in order to maximise MF. This way you can reap ALL the benefits and make hella gains. Just sayin 🤓
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#powerbuilding #restperiods #gainmuscle #musclegain #musclegrowth #musclemass #hypertrophy #pinestrong
Great post by @smurray_32 on rest periods. Here’s what he had tp say: - Rest periods 101.
➖
👉🏼Long rest intervals allow you to fully recover strength between sets and replenish as much ATP as possible which subsequently allows you to then train with more power/force in the following sets. Salles et al. (2009) confirmed this, showing rest intervals of 3–5 minutes allowed for greater repetitions over multiple sets when training with loads between 50 and 90% of 1RM. As we know that progressive overload/mechanical tension (MT) is the number 1 key to hypertrophy, by being able to lift more in every set you can thus overload a muscle more more and maximise hypertrophy. Now, although mechanical tension is maximized by long rest periods, metabolic fatigue (MF), which is another driver of hypertrophy (2nd most important imo) is compromised (Kraemer et.al., 1991) and this may then blunt anabolic drive and reducing the potential hypertrophic response.
➖
👉🏼This is where short rest periods come in as they have shown to generate significant metabolic stress and heighten anabolic processes associated with metabolite build-up (Goto et.al., 2004) such as alterations in anabolic hormones, cell swelling, free-radical production and an increased activity of growth-oriented transcription factors (Gordon et.al., 1994) BUT the body will fight back and though you may reap the anabolic benefits of MF, these benefits seem to be then counterbalanced by impairing muscular performance in your following sets (Pincivero, et.al., 1997) thus making short rest intervals suboptimal for maximizing hypertrophic gains.
➖
Practical implications👉🏼 In order to achieve MAXIMUM hypertrophy you need to be able to produce significant amounts of MF while MAINTAINING a moderate degree of MT. Therefore, what I suggest is that for your compound movements, you rest a full 3-5mins in order to maximise MT but then on isolations, you work with shorter rest periods of 30-60s in order to maximise MF. This way you can reap ALL the benefits and make hella gains. Just sayin 🤓 - - #powerbuilding  #restperiods  #gainmuscle  #musclegain  #musclegrowth  #musclemass  #hypertrophy  #pinestrong 
The goal is to become Legendary 🙃390lbs x 9
The goal is to become Legendary 🙃390lbs x 9
Reason eleventy billion and one why gym people are the best people: insider tips on where to score the best macro friendly ice cream. Even when you can merrily fit Ben & Jerry’s in, more is always better. More food. More deadlifts. More gin. More ass. More fun. #volumeeating #greedymotherfucker #moreeverything #permabulk #oppoicecream #benandjerrys #icecreamislife #iifym #iifymgirls #bulking #eatbigliftbig #teamfood #fetchmytrough #foodie #alwayseating #girlgains #ectomorph #growingseason #bodybuilding #motivationmonday #powerbuilding #gymrat #fitness #gymlife #strong #strongnotskinny #girlswholift #girlswithmuscle #workout
Reason eleventy billion and one why gym people are the best people: insider tips on where to score the best macro friendly ice cream. Even when you can merrily fit Ben & Jerry’s in, more is always better. More food. More deadlifts. More gin. More ass. More fun. #volumeeating  #greedymotherfucker  #moreeverything  #permabulk  #oppoicecream  #benandjerrys  #icecreamislife  #iifym  #iifymgirls  #bulking  #eatbigliftbig  #teamfood  #fetchmytrough  #foodie  #alwayseating  #girlgains  #ectomorph  #growingseason  #bodybuilding  #motivationmonday  #powerbuilding  #gymrat  #fitness  #gymlife  #strong  #strongnotskinny  #girlswholift  #girlswithmuscle  #workout