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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🎥Youtube: Manuel Teufl
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
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.
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?
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
🚨 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! 🚨
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.
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!” •
#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
Chest, Shoulders and Biceps done ✅ 🔹
Concentrating on my Intra Workout Nutrition at the moment:
Check out @proteinempire for quality products all great tasting and use code wade15 to get a discount
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 🤓