Quick morning pic from post shoulder session started off by doing 5×5 shoulder press then moving on to hitting the front delt with front raises, for rear delt I super setted dumbell bent over fly with cable bent over fly for more resistance then I finished off with some heavy shrugs to hit the traps.
Hey there @franklyfictional ! My name is Benny, I’m 18 and I live in Italy. I would love love love to be a rep for your shop! I’ve known about it for a while and I’m in love with your candles! I hope that, with the help of my followers, I could contribute to getting your shop the recognition it deserves. I know you value a lot the interaction with our followers and I think I’m pretty close to them, also because a lot of my followers came to be my friends with time 😂
And at the moment I’m feeling full of ideas for my posts and I’d love to feature your candles in them! #franklyfictionalrep
😰TAKE ACTION EVEN IF IT SUCKS 😩
Sometimes we don't do the things we need to do because we are afraid that it won't be good enough...😵
🙀The funny thing is that it will NEVER "good enough" until the we realize that everything we do can always be improved.
NOTHIG CAN EVER PERFECT UNTIL WE DECIDE THAT IT IS 😼
Training Considerations 💪🏽
Your training approach should not differ that much from dieting to gaining (or vice versa)
So the general training guidelines still apply: ◾️
40-70 reps per muscle group/ per session.
Train muscle groups 2-3x per week.
Working across a multitude of rep/intensity ranges.
Hypertrophy 6-15 reps
Strength 1-6 reps
There are some considerations to your training when in a gaining phase that you may want to consider in order to see the best results and these are very much the results of higher body fat, increased energy and calorie surplus.
Compound BB and DB lifts are like to feel better during gaining phases as they can take a hit when dieting (I’m talking shredded lean here)
If you have weak body parts now is the time to prioritise as you will be laying down new muscle tissue. (Increase training volume and/or frequency for said body parts)
Expect to see weekly progress with lifts, progressing your lifts with increased reps and load. So enjoy beating the log book (don’t chase numbers!! nail execution) & enjoy the strength gains.
Recovery should be better with the calorie surplus so you are likely to be able to handle a (slightly) higher training volume than when dieting.
Reduce and remove cardio - keep that in your dieting/prep toolbox. We wan’t to be in a calorie surplus in order to gain weight therefore cardio/additional energy expenditure would work against us in this phase.
Topics still to be covered:
How long to gain?
Keeping it tidy.
Any questions feel free to comment or DM 👊🏽
5AM S T A R T
The early bird catches the worm... Here's a naughty little 70kg superset:
15 reps on the flat bench
15 reps bent over rows
I done this for 5 sets before going into the rest of this workout.
Mixed things up today by supersetting chest and lats on a high rep range, for the full programme slide up in the DM's!
Just a couple more reps, hang in there face.
For great equipment check out @lifemaxxfitness
and for a 15 % discount use code belinda15 until 14th of December
(Concept 2, assault and hydromassage not included)
What do you do with your morning coffee?
I was chatting with a good friend a while back, who is a long time supporter of our mission and someone I consider to be a mentor, about my time on the pistol being reduced due to other programs we were working with domestic and foreign clients. As you can imagine, when we work with WAPOL it ain't nothin but #pistola#GottaKeepThatOnPint
I whinged and moaned about how little time I had to even dry fire and he asked me the most important question someone could have asked. "You can't find 10-15min out of your whole day to dry fire?" And there it was, I was using the "I'm too busy excuse". I only needed 10-15 minutes so I broke down my days to where I could identify points of vulnerability. Late in the arvo was no good due to admin, liaising with US counterparts, making food and study. There are priorities in everyone's day so there are something you shouldn't comprise on. All it means is you have to adapt. Do it before bed? No bueno. This is a training exercise to reinforce solid reps. It can be argued you need to train at your worst but, if you build perfect fundamentals and repetitions whilst wired tight, you'll still be shit hot when tired, sick or a little fatigued.
Lunch time is PT and eating. I don't answer my phone or anything whilst cranking #reps for the #LordsOfIron . Next was from the time I wake up to lunch. Boom! I had it. My coffee. I plug our De Espresso Liber harder than a heroin addict on the Beijing cocktail (P.S you don't want that shit, Chinese stuff kills you) so my brew is already ground but the brewing time and the morning coffee ritual is where I found my 10-15 min.
Brew = Belt up
Drinking = Running reps
Sometimes I would work for speed in both presentation and reloads after a mouthful then check an email or two and repeat. Other times, I would do slow deliberate movements to assist in developing that natural point of aim, movement, containment within the work space etc..... Long story short, life sucks hard at times but, 90% of the time, we get in the way of ourselves and can be our own worst enemy.
Check the FB page for the rest 👊
Reps. People will tell you 6 for strength. XYZ for endurance. They’re not necessarily wrong but you can also play around with your reps. Be it that instead of 4 sets of 10, you salt your weights to 20-15-8-6. Perhaps you introduce some negative reps or do a realistic approach about how you feel. Do you have it in you for a 16th rep? An 11th rep? Do it. Sometimes also play with your tempo. But more importantly, if you are genuinely not feeling your best, as is my case here, take the weights down but still get work done. —
The truth is you don’t build strength by endless reps of light weight but similarly, you don’t build stamina by your 3 - 5 reps either. Keep it interesting by playing your numbers AND tempo. That’s my all-round fitness approach.
Go enter now! ❤❤❤
#Repost @shophellolace (@get_repost)
It's that time again! 🤗
We're looking to add to our team. *Limited rep spots left*
Enthusiasts spots open!
Unlike the traditional search, we're asking all those interested to send us a dm and then come back and comment that you did (this way we can keep up with the dms the order they were received). Requirements-
1. Must have a active Instagram page
2. Must have a fabebook page to join both the VIP group and the team groups
3. Must be able to post clear, uncluttered pictures *limited spots available*
*No monlthy purchase minimums required*
Tag a friend or two who might be interested
No PR's or flashiness here 😅 Just some casual weighted reps at this awesome gym! Gotta work on those 135lb pulls 😡 in my defense.... I just finished a brutal workout about 2 hours before this 😭💪 @acehood with that 🔥
It’s officially the weekend and time to bust out our new Her Mixers from @corkpops! Enjoy those cocktails tonight!! 🍸🍹 PS...these make amazing stocking stuffers for any drink lover in your life! #regram @lbridgescorkpops #andsales#corkpops