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Sunday night workout done and dusted!πŸ’ͺ🏼
20 min stair climber warm up 
Heavy ass leg & glute sessionπŸ‘
6 sets of box jumps
6 sets of kettle bell swings
Hill sprintsπŸƒπŸ»β€β™€οΈ
Tough Mudder North West, I'm coming for you!
Perfect way to end the week! I love me some HIIT!
Monday..... Come at me!✌🏼 #gym #gymrat #gymlife #bootybuilding #glutes #quadsfordays #kettlebell #boxjumps #hiit #hiitaddict #fitchick #fitness #explosivetraining #fasttwitch #power #strength #toughmudder #mudderintraining #tmnorthwest #legsaredone
Sunday night workout done and dusted!πŸ’ͺ🏼 20 min stair climber warm up Heavy ass leg & glute sessionπŸ‘ 6 sets of box jumps 6 sets of kettle bell swings Hill sprintsπŸƒπŸ»β€β™€οΈ Tough Mudder North West, I'm coming for you! Perfect way to end the week! I love me some HIIT! Monday..... Come at me!✌🏼 #gym  #gymrat  #gymlife  #bootybuilding  #glutes  #quadsfordays  #kettlebell  #boxjumps  #hiit  #hiitaddict  #fitchick  #fitness  #explosivetraining  #fasttwitch  #power  #strength  #toughmudder  #mudderintraining  #tmnorthwest  #legsaredone 
so on Friday afternoon this guy biked over the Golden Gate Bridge completing his 11 day 1300km bike adventure! πŸš΅β›ΊοΈ kinda neat I guess... hopefully he went and got a burger after this .. or five πŸ” #nicefanny #quadsfordays #hamstrrrangs #vastusmedialispowered and reppin' @nocs.vernon the whole way
so on Friday afternoon this guy biked over the Golden Gate Bridge completing his 11 day 1300km bike adventure! πŸš΅β›ΊοΈ kinda neat I guess... hopefully he went and got a burger after this .. or five πŸ” #nicefanny  #quadsfordays  #hamstrrrangs  #vastusmedialispowered  and reppin' @nocs.vernon the whole way
So true! Pants shopping is so hard!
So true! Pants shopping is so hard!
#sundaysweatsesh working on #combat #rope #combinations #lunge #obliques for a #cooldown this morning, truly love ropes it really incorporates #fullbody #strength and #cardio I'm at my best with #explosivetraining GET TO IT! #girlswholift #girlswithmuscles #quads #quadsfordays #endurance #workout #workoutmotivation #25pounds
Here he is, 'Oupa Pieter' .
Strongman Walrus named after my Great Grandfather.
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A travelling Strongman arrived in Citrusdal in South Africa  where they farmed - .
He, the strongman stood on the Church hall's stage and all villagers came to watch the show.
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The strongman then asked if any one in the audience would like to have a go?? - Good prize money for anyone who could lift this bar.
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 2 wheels at either end and Ouma Grietjie (Margaretha) Oupa's wife said Oupa Pieter should have a go...
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He had been farming since he was 15 when his father had died and was as strong as an Ox from lifting sacks of oranges as they farmed mixed and citrus fruits. .
He was very shy man but big at 6'4" tall.
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He picked the weights up and in one movement hoisted it above his head but didn't know how to put it down so he held it above his head until he dropped it and it went through the stage floor of the hall and his prize money had to go to fix the church hall's stage.
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Sad really...
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But I like to think he'd have liked that his story inspired one of his descendants to both compete as a Strongman and do this drawing all these years later.
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Prints online now. .
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http://www.benrotheryillustrator.co.uk/product/oupa-pieter/
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#strongman #walrus #illustration #benrotheryillustrator #print
Here he is, 'Oupa Pieter' . Strongman Walrus named after my Great Grandfather. . A travelling Strongman arrived in Citrusdal in South Africa where they farmed - . He, the strongman stood on the Church hall's stage and all villagers came to watch the show. . The strongman then asked if any one in the audience would like to have a go?? - Good prize money for anyone who could lift this bar. . 2 wheels at either end and Ouma Grietjie (Margaretha) Oupa's wife said Oupa Pieter should have a go... . He had been farming since he was 15 when his father had died and was as strong as an Ox from lifting sacks of oranges as they farmed mixed and citrus fruits. . He was very shy man but big at 6'4" tall. . He picked the weights up and in one movement hoisted it above his head but didn't know how to put it down so he held it above his head until he dropped it and it went through the stage floor of the hall and his prize money had to go to fix the church hall's stage. . Sad really... . But I like to think he'd have liked that his story inspired one of his descendants to both compete as a Strongman and do this drawing all these years later. . Prints online now. . . http://www.benrotheryillustrator.co.uk/product/oupa-pieter/ . . #strongman  #walrus  #illustration  #benrotheryillustrator  #print 
Wheels bigger than the dudes 😏#legday #quadsfordays #stayfocused
NSV! @feeding_my_husband These are the shorts you got me. I couldn't squeeze into them in July!!! I'm shocked and amazed! The scale reads the same but my clothes don't.  #ketomom #nonscalevictory #quadsfordays #lovingmyself #ketoliftingmomma #fatsarefuel #shrinkingonketo #liftheavy
πŸ‘πŸ’ͺSuper hard Sunday leg sesh going down...diet and training plan already in place for next week @kat.devall ... we are onnnnn ittttt πŸ‘πŸ’ͺ. #sundayfunday #yeahisquat #sundaymotivation #hardworkpaysoff #quads #bootysquad #quadsfordays #quadsquad #8weeksout #girlswithquads #gymmotivation #fitnessmodel #bodybuildingfamily #bodyfitness #bikinicompetition #fitnessmodelsdaily #personaltraining #coaching #diet #workhard #dedication #bootypic #motivation #fashion #bootyfordays #bigbumproblems #success #bootybuilding
πŸ‘πŸ’ͺSuper hard Sunday leg sesh going down...diet and training plan already in place for next week @kat.devall ... we are onnnnn ittttt πŸ‘πŸ’ͺ. #sundayfunday  #yeahisquat  #sundaymotivation  #hardworkpaysoff  #quads  #bootysquad  #quadsfordays  #quadsquad  #8weeksout  #girlswithquads  #gymmotivation  #fitnessmodel  #bodybuildingfamily  #bodyfitness  #bikinicompetition  #fitnessmodelsdaily  #personaltraining  #coaching  #diet  #workhard  #dedication  #bootypic  #motivation  #fashion  #bootyfordays  #bigbumproblems  #success  #bootybuilding 
Quad πŸ“Έ
Quad πŸ“Έ
Starting to feel A LOT more comfortable on these long runs πŸƒπŸ½πŸ’¨ .  I'm ready for the half marathon in October but the Full Marathon is gonna be a different level 🀣😀. #thegrind
Starting to feel A LOT more comfortable on these long runs πŸƒπŸ½πŸ’¨ . I'm ready for the half marathon in October but the Full Marathon is gonna be a different level 🀣😀. #thegrind 
Sundayz legz dayz
Sundayz legz dayz
Hittin legs every session for those who don’t do them AT ALL (guys you know who you are…). Pray for me (and them) 😁
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45 degree leg press… Brought to you from Puregym Sutton (Time Square). This gym is brand new and you could tell. Everything was shiny, only problem is I think they might have over done it with the polish; cos I was slipping all over the place. 
Really isn’t a good idea to polish the footplate on a leg press imo (or the fitness steps)πŸ€”. But on a positive note the air-con was on 10 – Looks like I’ve found my new gym! πŸ‘Œ β€’
Anyway, back to the workout... Started to add a little more volume lately. 
Currently doing 6 sets of 15 (75 reps total) increasing the load by 10kg after each set. 
So it looks something like this:
150kg (+75kg Sled weight) x 5 (warmup)
200kg (+75kg sled weight) x 5 (warmup)
210kg (+75kg sled weight) x 15
220kg (+75kg sled weight) x 15
230kg (+75kg sled weight) x 15 
240kg (+75kg sled weight) x 15 
250kg (+75kg sled weight) x 15 (x 2) 
To build muscle you need to progressively increase the stress placed on them over time. This could be in terms of volume (reps) or resistance (weight). In my experience, increasing the volume is great up to a point, however being able to handle heavier weight (with good form) is superior! β€’

So my advice would be to find a rep range that is workable for you in terms of ability/time available;
For legs, I’d suggest 4 sets of 10-15 reps as a good starting point. Once you’re happy with the volume (40-60 reps), focus on being able to perform them with more and more weight over time. β€’

Applying this approach to my own workout, the volume is pretty high so I don’t see myself taking it any higher. 
So in terms of progression, once I’m able to manage this workload with good form throughout, I’ll simply start at a higher weight 210kg (up from 200kg)) and finish at 260kg (up from 250kg) and so on…
Hittin legs every session for those who don’t do them AT ALL (guys you know who you are…). Pray for me (and them) 😁 β€’ 45 degree leg press… Brought to you from Puregym Sutton (Time Square). This gym is brand new and you could tell. Everything was shiny, only problem is I think they might have over done it with the polish; cos I was slipping all over the place. Really isn’t a good idea to polish the footplate on a leg press imo (or the fitness steps)πŸ€”. But on a positive note the air-con was on 10 – Looks like I’ve found my new gym! πŸ‘Œ β€’ Anyway, back to the workout... Started to add a little more volume lately. Currently doing 6 sets of 15 (75 reps total) increasing the load by 10kg after each set. So it looks something like this: 150kg (+75kg Sled weight) x 5 (warmup) 200kg (+75kg sled weight) x 5 (warmup) 210kg (+75kg sled weight) x 15 220kg (+75kg sled weight) x 15 230kg (+75kg sled weight) x 15 240kg (+75kg sled weight) x 15 250kg (+75kg sled weight) x 15 (x 2) To build muscle you need to progressively increase the stress placed on them over time. This could be in terms of volume (reps) or resistance (weight). In my experience, increasing the volume is great up to a point, however being able to handle heavier weight (with good form) is superior! β€’ So my advice would be to find a rep range that is workable for you in terms of ability/time available; For legs, I’d suggest 4 sets of 10-15 reps as a good starting point. Once you’re happy with the volume (40-60 reps), focus on being able to perform them with more and more weight over time. β€’ Applying this approach to my own workout, the volume is pretty high so I don’t see myself taking it any higher. So in terms of progression, once I’m able to manage this workload with good form throughout, I’ll simply start at a higher weight 210kg (up from 200kg)) and finish at 260kg (up from 250kg) and so on…
#backday πŸ‘
Im not perfect but I will push my self everyday in every aspect in life and strive to be better! #gains #gunshow. #quadsfordays #pumped
"Take a girl to the gym and tell her do what she wants. If she go to the treadmill, leave her. if she go to the squat rack, keep her" #squatspo
"Take a girl to the gym and tell her do what she wants. If she go to the treadmill, leave her. if she go to the squat rack, keep her" #squatspo 
Insert caption about motivation to get me through these last few weeks here.
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#figure #figuregirls #figureprep #wheresmynutella #dreamingoftacos #andpasta #quadsfordays #gluteshelf #quadsquad #tiredandhungry #babynaps❀️ #Ineedone #fitgirl #fitness
Currently 5 weeks out and my body is literally changing on a daily basis ~ Cannot  wait to see what the next five weeks bring . #homestretch #lovingthejourney #feelingdetermined #focused #figure #figurecompetitor #physique #symmetry #bodybuilder #bodybuilding #nutrition #healthyliving #womenwhotrain #musclesandcurves #bikini #quadsweep #quadsfordays #strongcore #glutes #gymlife #lifestyle #trainingday #nooffseason
Girls Want To Be Slim. W O M E N Want To Be S T R O N G πŸ‘πŸ»πŸ’―πŸ‹πŸ½β€β™€οΈ. . . 
#legsfordays #leg #quadsgym #quadsfordays #legselfie #legsdays #gainznation #gainzπŸ’ͺ #bodybuildingcom #bodybuildinglifestyle #bodybuilder #bodybuildingproblems #bodybuildingwomen #bodybuildinglatinaπŸ‡©πŸ‡΄ #womenwithmusclesπŸ’ͺ #lifting #sheliftsbro #shelifts #liftingweights #lifting #fitnessmotivation #muscle #musclefit
Girls Want To Be Slim. W O M E N Want To Be S T R O N G πŸ‘πŸ»πŸ’―πŸ‹πŸ½β€β™€οΈ. . . #legsfordays  #leg  #quadsgym  #quadsfordays  #legselfie  #legsdays  #gainznation  #gainz πŸ’ͺ #bodybuildingcom  #bodybuildinglifestyle  #bodybuilder  #bodybuildingproblems  #bodybuildingwomen  #bodybuildinglatina πŸ‡©πŸ‡΄ #womenwithmuscles πŸ’ͺ #lifting  #sheliftsbro  #shelifts  #liftingweights  #lifting  #fitnessmotivation  #muscle  #musclefit 
Update: he's a mommas boy. πŸ’™πŸ˜«
Update: he's a mommas boy. πŸ’™πŸ˜«
Me and this girl are too cute #toocute #ifweweregay #bestie #gymbuddy #quadsfordays #sheneedsagymboy #shestoogymforme I want to keep up with her gains! Squats are too awesome it makes me feel weak! Can keep up with the dead lifts thank god! #beastlythighs @crompo89
#Repost @kerry_green_wbff_pro (@get_repost)
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6 days out to the WBFF now just to flush out this last bit of water. Really excited  to be taking the stage  as a figure  diva this year. Bringing that sassy diva to the stage  along side some other beautiful  big round woman let the fun times begin 😘😘😘 in my @riofitnesswear_europe  gear use KERRY10 for 10% off 😘@paul_dillett @allisondillett @wbff_official.  @danny_mccrory_fitness_wbff_pro @rich_protein  @shaunstafford @miss_bikini_suits @susiewoffenden  #wbffworlds #wbfffigurepro #wbfffigurepro #wbfffitnessdiva #wbffpro #wbfffigure #wbffshows #wbff #wbffprep #sassy #fitnessmodel #fitnessmotivation #sexy #strongwomen #girlswholift #girlswithmuscle #empoweringwomennow #ifitfam #missbikinisuits #dmcfitness #girlgains #gymgirl #bodybuilding #quads #quadsfordays #quadsonfire
#Repost  @kerry_green_wbff_pro (@get_repost) ・・・ 6 days out to the WBFF now just to flush out this last bit of water. Really excited to be taking the stage as a figure diva this year. Bringing that sassy diva to the stage along side some other beautiful big round woman let the fun times begin 😘😘😘 in my @riofitnesswear_europe gear use KERRY10 for 10% off 😘@paul_dillett @allisondillett @wbff_official. @danny_mccrory_fitness_wbff_pro @rich_protein @shaunstafford @miss_bikini_suits @susiewoffenden #wbffworlds  #wbfffigurepro  #wbfffigurepro  #wbfffitnessdiva  #wbffpro  #wbfffigure  #wbffshows  #wbff  #wbffprep  #sassy  #fitnessmodel  #fitnessmotivation  #sexy  #strongwomen  #girlswholift  #girlswithmuscle  #empoweringwomennow  #ifitfam  #missbikinisuits  #dmcfitness  #girlgains  #gymgirl  #bodybuilding  #quads  #quadsfordays  #quadsonfire 
I am so excited to start my Spartan training in preparation of the Dallas race in Glen Rose TX Oct. 28.  Found this little gym that is going to test my limits both indoors and outdoors!  I'm mentally ready so here I go!  #musclesarehot #musclesdontlie #gymmotivation #fitnessmotivation #fitchicks #fitfam #nopainnogain #toolegittoquit #girlswholift #squats #legsfordays #livinglife #quads #quadsquad #quadsfordays #spartantraining #spartanrace #spartan #toughmudder #toughmudder2017 #weighttraining #weightsandproteinshakes #weightloss #macros #fitness #fitnessjourney #gym #lift #motivation
I am so excited to start my Spartan training in preparation of the Dallas race in Glen Rose TX Oct. 28. Found this little gym that is going to test my limits both indoors and outdoors! I'm mentally ready so here I go! #musclesarehot  #musclesdontlie  #gymmotivation  #fitnessmotivation  #fitchicks  #fitfam  #nopainnogain  #toolegittoquit  #girlswholift  #squats  #legsfordays  #livinglife  #quads  #quadsquad  #quadsfordays  #spartantraining  #spartanrace  #spartan  #toughmudder  #toughmudder2017  #weighttraining  #weightsandproteinshakes  #weightloss  #macros  #fitness  #fitnessjourney  #gym  #lift  #motivation 
Thick thighs save lives (am I @tammyhembrow yet???) #quadsfordays
Thick thighs save lives (am I @tammyhembrow yet???) #quadsfordays 
Because can't skip out on them quads. Quadrasaurus?! πŸ˜‚
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#fitness #girlswholift #bodybuilding #quadsfordays #liftheavy #gymlife #macros  #legs  #gymfreak #ilovefood #trainhard
If it doesn't challenge u, it doesn't change u!! πŸ’ͺ🏻wasn't able to do this #manualhamstringcurls when I started the #buffdudes #12weekprogram #lookatmenow #hamstringcurls #legday #quads #quadsfordays #shoulders #girlswithmuscles #idoitforthecarbs #vspink #youbetterworkbitch #dontbebasic #fitfam #fitmom #fitnessmotivation #fitlife #yesterdayworkout #latepost
We're hooked on juice πŸ’‰ hahaha no not that kind ! The GOOD kind 🍏🍍πŸ₯’πŸ₯•πŸ₯—!!! We made juices for the next two mornings filled with vitamins, good fiber, proteins and good carbohydrates! 
Aren't they pretty?? They taste delicious too
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#gym_videos #workouts  #igfitness_girls  #tonedabs #girlswhotrain  #gymglutes #fitwomen  #fleo #strengthgains  #gainsinprogress #ptulaactive  #makinggains #juicecleanse #doitforyou  #strongertogether  #foodforfuel #musclefood #swolemate #juicing  #strongereveryday  #quadsfordays #womenwholift  #athomeworkouts #nogymnoproblem #legpump 
#outdoorworkout
#summersweat
We're hooked on juice πŸ’‰ hahaha no not that kind ! The GOOD kind 🍏🍍πŸ₯’πŸ₯•πŸ₯—!!! We made juices for the next two mornings filled with vitamins, good fiber, proteins and good carbohydrates! Aren't they pretty?? They taste delicious too . . . . #gym_videos  #workouts  #igfitness_girls  #tonedabs  #girlswhotrain  #gymglutes  #fitwomen  #fleo  #strengthgains  #gainsinprogress  #ptulaactive  #makinggains  #juicecleanse  #doitforyou  #strongertogether  #foodforfuel  #musclefood  #swolemate  #juicing  #strongereveryday  #quadsfordays  #womenwholift  #athomeworkouts  #nogymnoproblem  #legpump  #outdoorworkout  #summersweat 
Saturday vibes...lean as ffffff this morning. No filters needed with that natty lighting. πŸ™ŒπŸ»πŸ”₯πŸ’ͺ🏻 p.s.-check out that forehead vein πŸ˜‚ β€’
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#bossbabe #leangains #leanmuscle #leanbody #hardbody #girlswholift #girlswithmuscle #girlswhosquat #quadsfordays #abs #npcfigure #figurecompetitor #michigannpc #michiganbodybuilding #femalebodybuilder #liftingladies #saturdaymorning #saturdayvibes #happysaturday #fitgirl #fitchicks #fitnessmotivation #fitnessmodel #loveyourself #lovemybody #bodypositivity #teamfabbri #fabbrifitness
Saturday vibes...lean as ffffff this morning. No filters needed with that natty lighting. πŸ™ŒπŸ»πŸ”₯πŸ’ͺ🏻 p.s.-check out that forehead vein πŸ˜‚ β€’ β€’ β€’ β€’ #bossbabe  #leangains  #leanmuscle  #leanbody  #hardbody  #girlswholift  #girlswithmuscle  #girlswhosquat  #quadsfordays  #abs  #npcfigure  #figurecompetitor  #michigannpc  #michiganbodybuilding  #femalebodybuilder  #liftingladies  #saturdaymorning  #saturdayvibes  #happysaturday  #fitgirl  #fitchicks  #fitnessmotivation  #fitnessmodel  #loveyourself  #lovemybody  #bodypositivity  #teamfabbri  #fabbrifitness 
6 days out to the WBFF now just to flush out this last bit of water. Really excited  to be taking the stage  as a figure  diva this year. Bringing that sassy diva to the stage  along side some other beautiful  big round woman let the fun times begin 😘😘😘 in my @riofitnesswear_europe  gear use KERRY10 for 10% off 😘@paul_dillett @allisondillett @wbff_official.  @danny_mccrory_fitness_wbff_pro @rich_protein  @shaunstafford @miss_bikini_suits @susiewoffenden  #wbffworlds #wbfffigurepro #wbfffigurepro #wbfffitnessdiva #wbffpro #wbfffigure #wbffshows #wbff #wbffprep #sassy #fitnessmodel #fitnessmotivation #sexy #strongwomen #girlswholift #girlswithmuscle #empoweringwomennow #ifitfam #missbikinisuits #dmcfitness #girlgains #gymgirl #bodybuilding #quads #quadsfordays #quadsonfire
6 days out to the WBFF now just to flush out this last bit of water. Really excited to be taking the stage as a figure diva this year. Bringing that sassy diva to the stage along side some other beautiful big round woman let the fun times begin 😘😘😘 in my @riofitnesswear_europe gear use KERRY10 for 10% off 😘@paul_dillett @allisondillett @wbff_official. @danny_mccrory_fitness_wbff_pro @rich_protein @shaunstafford @miss_bikini_suits @susiewoffenden #wbffworlds  #wbfffigurepro  #wbfffigurepro  #wbfffitnessdiva  #wbffpro  #wbfffigure  #wbffshows  #wbff  #wbffprep  #sassy  #fitnessmodel  #fitnessmotivation  #sexy  #strongwomen  #girlswholift  #girlswithmuscle  #empoweringwomennow  #ifitfam  #missbikinisuits  #dmcfitness  #girlgains  #gymgirl  #bodybuilding  #quads  #quadsfordays  #quadsonfire 
When you start #legsday with all the energy, then later..... forget how to walk. #girlswholift #squats #100squats #chickswholift #fitnessjourno #elleenergy #glutesday #gymlife #blondeambition #fitnessblogger #fitnesscoach #macroscoach #quadsfordays
Some nutritional adjustments for @tyttibikini leading into next show, strategic carb refeeds working really well and looking for her to be fuller in next show. She missed top 3 by 1 point at ZKK Classic. Onwards and Upwards πŸ’ͺπŸ’ͺRepost from @tyttibikini using @RepostRegramApp - 2 weeks out from ZKK and 4.5 weeks out from East of England championships. Taken exactly two months apart. HOLY πŸ’©! Quadzilla in the making, watch this space πŸ‘ŠπŸ½ #p3pt #p3ptcambridge #p3personaltraining #ukbff2017 #ukbffbikinitall #bikinigirl #physique #physiquedevelopment #compprep #femalebodybuilder #femalefatloss #dedicated #quadzilla #quadsquad #quadsfordays #shoulderenvy #shoulderboulders
Some nutritional adjustments for @tyttibikini leading into next show, strategic carb refeeds working really well and looking for her to be fuller in next show. She missed top 3 by 1 point at ZKK Classic. Onwards and Upwards πŸ’ͺπŸ’ͺRepost from @tyttibikini using @RepostRegramApp - 2 weeks out from ZKK and 4.5 weeks out from East of England championships. Taken exactly two months apart. HOLY πŸ’©! Quadzilla in the making, watch this space πŸ‘ŠπŸ½ #p3pt  #p3ptcambridge  #p3personaltraining  #ukbff2017  #ukbffbikinitall  #bikinigirl  #physique  #physiquedevelopment  #compprep  #femalebodybuilder  #femalefatloss  #dedicated  #quadzilla  #quadsquad  #quadsfordays  #shoulderenvy  #shoulderboulders 
Saturday selfie because it's my favourite day! Deadlift day with @emjs7 πŸ™Œ#deadlifts #quadsfordays #bootybuilding #gains #saturdaynight #gymlife #girlswholift #strong #selfimprovement #selfie
Ignore the mess because I was too excited to try these on πŸ‘πŸ‘they are also squatproof for me! 😍 #bootybuilding 
Outfit: @forever21
Ignore the mess because I was too excited to try these on πŸ‘πŸ‘they are also squatproof for me! 😍 #bootybuilding  Outfit: @forever21
β˜€οΈβ­οΈAhhhhh hello rest day...worked soooooo hard this week and everything aches so I'm off for coffee and a chill with @kat.devall β˜•οΈπŸ˜. 8 weeks out from finals today eeeekkkk πŸ†πŸ˜˜. #saturdaymorning #yeahisquat #saturdaymotivation #hardworkpaysoff #quads #nikes #letsgo #quadsfordays #quadsquad #8weeksout #girlswithquads #restday #gymmotivation #fitnessmodel #bodybuildingfamily #bodyfitness #bikinicompetition #fitnessmodelsdaily #personaltraining #coaching #diet #workhard #dedication #bootypic #motivation #fashion #bootyfordays #bigbumproblems #success #bootybuilding
β˜€οΈβ­οΈAhhhhh hello rest day...worked soooooo hard this week and everything aches so I'm off for coffee and a chill with @kat.devall β˜•οΈπŸ˜. 8 weeks out from finals today eeeekkkk πŸ†πŸ˜˜. #saturdaymorning  #yeahisquat  #saturdaymotivation  #hardworkpaysoff  #quads  #nikes  #letsgo  #quadsfordays  #quadsquad  #8weeksout  #girlswithquads  #restday  #gymmotivation  #fitnessmodel  #bodybuildingfamily  #bodyfitness  #bikinicompetition  #fitnessmodelsdaily  #personaltraining  #coaching  #diet  #workhard  #dedication  #bootypic  #motivation  #fashion  #bootyfordays  #bigbumproblems  #success  #bootybuilding 
Woke up feeling abit ropey this morning so hoping a decent workout will sort me out ✨ ___________________________________________________
#strengthfeed #strongnotskinny #fitisthenewskinny #leggains #strongwoman #grayhair #bootygainz #legday #glutes #quads #quadsfordays #gymshark #legdayeveryday #girlswholift #thickthighs #liftheavy #girlgains #thisgirlcan #nikkiblackketter #gymlife #fitgirl #powerlifting #getfit #shesquats #fitspo #abs #nikkiblackketterxgymshark #shelifts #girlswhosquat #girlswithmuscle
Woke up feeling abit ropey this morning so hoping a decent workout will sort me out ✨ ___________________________________________________ #strengthfeed  #strongnotskinny  #fitisthenewskinny  #leggains  #strongwoman  #grayhair  #bootygainz  #legday  #glutes  #quads  #quadsfordays  #gymshark  #legdayeveryday  #girlswholift  #thickthighs  #liftheavy  #girlgains  #thisgirlcan  #nikkiblackketter  #gymlife  #fitgirl  #powerlifting  #getfit  #shesquats  #fitspo  #abs  #nikkiblackketterxgymshark  #shelifts  #girlswhosquat  #girlswithmuscle 
H A P P Y  S a t u r d a y y y y y πŸ’–πŸ’–
Up nice and early for leg day 2 ☺️☺️ don't think my body's worked out what I'm doing squatting this early in the morning, definitely usually an evening gym bunny 🐰 
Have a great weekend πŸ’–
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#girlsthatlift #gymlove #instafit #fitspo #fitstagram #fitness #girlswithmuscle #squats #quadsfordays #gymrat #healthylifestyle #fitnessmotivation #gvt #gains #quadgains #instadaily #weekendmotivation #weekendvibes #girlswithmuscle #gaintrain
H A P P Y S a t u r d a y y y y y πŸ’–πŸ’– Up nice and early for leg day 2 ☺️☺️ don't think my body's worked out what I'm doing squatting this early in the morning, definitely usually an evening gym bunny 🐰 Have a great weekend πŸ’– . . . . . . . . . . . . . . #girlsthatlift  #gymlove  #instafit  #fitspo  #fitstagram  #fitness  #girlswithmuscle  #squats  #quadsfordays  #gymrat  #healthylifestyle  #fitnessmotivation  #gvt  #gains  #quadgains  #instadaily  #weekendmotivation  #weekendvibes  #girlswithmuscle  #gaintrain 
We trained like mofo's last night,πŸ’ͺ both doing PR's on back squats.πŸ‘ #legday has never been so much fun.😍 Loving the same sport, πŸ‹both very competitive and does not stop till we physically can't move anymore, with constant encouragement πŸ‘and lots of laughs πŸ˜‚ You my friend @simonne_paarman are a real gemπŸ’Žβ™–Determined as hell, to becoming our best yet 😈 OH and then pizza πŸ˜πŸ•πŸ•#bestsupportsystem #friendslikethese #goalsaf #squadgoals #makingmemories #leggains #fitfriends #mainsqueeze #bootay #glutegains #quads #quadsfordays #squat #shsquatsbro #legsfordays #leggoals #butdidyoudie #hardwork #traininsane #shesback #this #lovethisshit #onpoint
We trained like mofo's last night,πŸ’ͺ both doing PR's on back squats.πŸ‘ #legday  has never been so much fun.😍 Loving the same sport, πŸ‹both very competitive and does not stop till we physically can't move anymore, with constant encouragement πŸ‘and lots of laughs πŸ˜‚ You my friend @simonne_paarman are a real gemπŸ’Žβ™–Determined as hell, to becoming our best yet 😈 OH and then pizza πŸ˜πŸ•πŸ•#bestsupportsystem  #friendslikethese  #goalsaf  #squadgoals  #makingmemories  #leggains  #fitfriends  #mainsqueeze  #bootay  #glutegains  #quads  #quadsfordays  #squat  #shsquatsbro  #legsfordays  #leggoals  #butdidyoudie  #hardwork  #traininsane  #shesback  #this  #lovethisshit  #onpoint 
Smiling for multiple reasons tonight: 1. IT'S FRIDAY!!! πŸ™ŒπŸΌ 2. I got caught taking this photo 🀣 3. I was told by a man that I was using "grown men weight" and needed to stop putting the rest of them to shame.πŸ€·πŸ»β€β™€οΈ
πŸ‘πŸ’ͺπŸΌπŸ‹οΈπŸ»β€β™€οΈCheers to the weekend! ✨
Smiling for multiple reasons tonight: 1. IT'S FRIDAY!!! πŸ™ŒπŸΌ 2. I got caught taking this photo 🀣 3. I was told by a man that I was using "grown men weight" and needed to stop putting the rest of them to shame.πŸ€·πŸ»β€β™€οΈ πŸ‘πŸ’ͺπŸΌπŸ‹οΈπŸ»β€β™€οΈCheers to the weekend! ✨
My Walrus strongman is done... I'll do a coloured version and probably release both.
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Was a real treat to combine illustration with my other love #strongman.
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Hope y'all like him.
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Quads for days!
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#strongmantraining #circusstrong #anthropomorphic #benrotheryillustrator #quads #quadsfordays
Had an AMAZING hotel workout today, they had free weights, med balls, treadmills, a bike, and elliptical.. just because you're having fun doesn't mean there isn't time to grind!! #grind #girlswholift #fatdoesnttakeavacation #vacay #vacationworkout #curves #quadsfordays #bootygainz #girlswithmuscles #ownit #hotelgym #nevergiveup #chaseyourdreams #goals #fitfam
My glutes are now dead from yesterdays workout ft new trainer @kev_villarreal 😍😭
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#glutes #glutesworkout #girlswhoworkout #girlswholift #bootygainsπŸ‘ #cutting #motivation #gymtime #legsfordays #quads #legday #gymlife #motivation #fitnessjourney #quadsfordays #gymresults #workoutflow #summershred #bodytransformation
Sit-Squat. Working on position, form, and endurance before moving up in weight. 6 sets of 15 at 110lbs. 
#squatsbeforeshots #squatsporation #squatsdoabootygood #squats #buildabetterbutt #fitlife #fitnesshobby #strongereveryday #strengthenyourknees #power #quadsfordays #sexylegs #mypantsdontfit #zero #gains #goals #stlouismo
In honor of Flex Friday and me reminiscing about my yacht week suit that I never wore from Puerto Rico!! #postlegday #flexfriday #neverskiplegday #fuscia #girlswholift #girlswholiftheavy #quads #quadsfordays #getitgirl #motivation #fitness #fitgirls
Look at that cheeser!πŸ˜ƒ Smiling so big cuz I just crushed day 5 -> 25 minute workout and 255 calories SCORCHED.πŸ”₯πŸ”₯ Best part is there's ZERO equipment needed and I can literally do this ANYWHERE!πŸ‘ 2 agility markers just for placement purposes.πŸ’›πŸ’™ Now. Shower, shake then off to work.πŸŒ›πŸ₯
Look at that cheeser!πŸ˜ƒ Smiling so big cuz I just crushed day 5 -> 25 minute workout and 255 calories SCORCHED.πŸ”₯πŸ”₯ Best part is there's ZERO equipment needed and I can literally do this ANYWHERE!πŸ‘ 2 agility markers just for placement purposes.πŸ’›πŸ’™ Now. Shower, shake then off to work.πŸŒ›πŸ₯
Littlest sis will be joining big sis in the gym this fall. Thank god for extra income bc this sport is NOT for the faint of heart or shallow wallet. #gymnasticsobsessed  #extraincome #sidejob #shepickedtheleo #leopardprint #itssoher
#flashbackfriday I miss My fucking #quads, #hammies, && #calves!! Can you tell that one of My fave workout days is #legday? πŸ˜‚πŸ‘ŒπŸΌβ˜ΊοΈ I will surpass this soon, I just need to keep My consistency on pointe! #hardworkpaysoff #fivefeetoffury #shortlegs #quadsfordays
Husband got home early today. Kicked off the weekend for one of our last summer pool days. Husband is taking care of Abby's bath and bedtime tonight πŸ™ŒπŸ» and I've got a Stella in the fridge calling my name. πŸ€—πŸ»πŸŒž#solongsweetsummer #poolparty #toddlerparty #soakingupthemoments #stellartois #summerlovin #quadsfordays
There's more than one way to reach that next level. #livingproof #lifetimenatural
Quadsss day! I superset the first two exercises and my quads were on fire πŸ”₯ and the last one was my finisher. I did squats, reverse V squats, and leg press before this πŸ‘ŠπŸ½πŸ’ͺ🏼 #fitness #fitnesslover #fitgirls #quadsfordays #growthesebabies #gymshark #gymsharkwomen #fitnessfanatic #eatclean #trainmean #legsworkout #goldsgym #fitnessmotivation #fitnessjourney #flexfriday
Late night #booty pumpin' πŸ‘πŸ‘
Late night #booty  pumpin' πŸ‘πŸ‘
Can't stop πŸ’ͺ won't stop πŸ‘Š
Can't stop πŸ’ͺ won't stop πŸ‘Š