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At last!!!! It is soooooo good to be back. Was feeling super unmotivated today having been off for 10 days... had to give myself a few lil pep talks... well @conormccarthy_physique did ๐Ÿ˜Š .
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But it ended up being a whopper back session after all. Got closer to my double bodyweight goal on rack pulls getting a PB of 100kg on set 4 (the goal is now 110kg as I'm sitting at 55kg bodyweight) and moved from 15kg max on DB rows up to 20kgs for reps. .

I mentioned about considering strength dropping but I think the rest was a good break mentally too because I was on a mission once I got started. "The body achieves what the mind believes" after all!! ๐Ÿ‘
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Now to attempt to get all the carbs in that my coach wants me on.... they are also the highest ive ever been on!! ๐Ÿฝ
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Moral of the story... take the rest your body needs! Listen to it! Health is everything and when you return to the gym.. mentally and physically your body will thank you for it!! .
Happy Monday Everyone! โค
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#motivationmonday #irishfitfam #fitfam #pb #offseason #bikinifitness #goals #rackpulls #backday #back #lats #gym #fitspo #train #fit #fitlife #usfitfam #ukfit #irishfitness  #mondaymotivation #nbfi #ribbf #ribbfnationals #bulking #leanbulk #wegettingstronger #letsbuild #wing
At last!!!! It is soooooo good to be back. Was feeling super unmotivated today having been off for 10 days... had to give myself a few lil pep talks... well @conormccarthy_physique did ๐Ÿ˜Š . . . But it ended up being a whopper back session after all. Got closer to my double bodyweight goal on rack pulls getting a PB of 100kg on set 4 (the goal is now 110kg as I'm sitting at 55kg bodyweight) and moved from 15kg max on DB rows up to 20kgs for reps. . I mentioned about considering strength dropping but I think the rest was a good break mentally too because I was on a mission once I got started. "The body achieves what the mind believes" after all!! ๐Ÿ‘ . . Now to attempt to get all the carbs in that my coach wants me on.... they are also the highest ive ever been on!! ๐Ÿฝ . . Moral of the story... take the rest your body needs! Listen to it! Health is everything and when you return to the gym.. mentally and physically your body will thank you for it!! . Happy Monday Everyone! โค . . . #motivationmonday  #irishfitfam  #fitfam  #pb  #offseason  #bikinifitness  #goals  #rackpulls  #backday  #back  #lats  #gym  #fitspo  #train  #fit  #fitlife  #usfitfam  #ukfit  #irishfitness  #mondaymotivation  #nbfi  #ribbf  #ribbfnationals  #bulking  #leanbulk  #wegettingstronger  #letsbuild  #wing 
Big feeding๐Ÿ’ช๐Ÿ’ช Regrann from @cervinskas -  The boys putting Cosmos out of business!! ๐Ÿ”๐Ÿš๐ŸŽ‚๐Ÿฝ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚ #npc #ifbb #transformation #fitfam #irishfitfam #irishfitness #ukfitfam #ukfitness #gym #oldschool #bodybuilding #gains #gymlife #fit #fitworld #arms #muscle #fitlife #bodybuilder #abs #fitness #inspiration #workout #teamruslan #goals #conquer #ribbf #ribbfnationals
The boys putting Cosmos out of business!! ๐Ÿ”๐Ÿš๐ŸŽ‚๐Ÿฝ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚ #npc #ifbb #transformation #fitfam #irishfitfam #irishfitness #ukfitfam #ukfitness #gym #oldschool #bodybuilding #gains #gymlife #fit #fitworld #arms #muscle #fitlife #bodybuilder #abs #fitness #inspiration #workout #teamruslan #goals #conquer #ribbf #ribbfnationals
Fooked after legday ๐Ÿ˜‚going to be sore tomorrow ๐Ÿ’ช๐Ÿ’ชa nice kind of sore ๐Ÿ˜๐Ÿ˜no pain no gain #gains #bodybuilding #offseason #contestprep #irishfitfam #instagrambodybuilding #nabbawff #ribbfnationals
These last couple of months been really trying to focus on my weak points....happy out seeing some progress...long long way to go yet but we're getting there.. ๐Ÿ™๐Ÿฝ๐Ÿ™๐Ÿฝ๐Ÿ™๐Ÿฝ #npc #ifbb #transformation #fitfam #irishfitfam #irishfitness #ukfitfam #ukfitness #gym #oldschool #bodybuilding #gains #gymlife #fit #fitworld #arms #muscle #fitlife #bodybuilder #abs #fitness #inspiration #workout #teamruslan #goals #conquer #ribbf #ribbfnationals
These last couple of months been really trying to focus on my weak points....happy out seeing some progress...long long way to go yet but we're getting there.. ๐Ÿ™๐Ÿฝ๐Ÿ™๐Ÿฝ๐Ÿ™๐Ÿฝ #npc  #ifbb  #transformation  #fitfam  #irishfitfam  #irishfitness  #ukfitfam  #ukfitness  #gym  #oldschool  #bodybuilding  #gains  #gymlife  #fit  #fitworld  #arms  #muscle  #fitlife  #bodybuilder  #abs  #fitness  #inspiration  #workout  #teamruslan  #goals  #conquer  #ribbf  #ribbfnationals 
Scrolling through my phone came across this pic I never even knew I had. Throwback to the days of oblique and delt shreds. Not bad @nath.nels .. even more conditioned next time ๐Ÿ˜‰๐Ÿ˜†
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P.s. the make up was fixed before stage ๐Ÿ˜‚
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#fitfam #irishfitfam #ukfitfam #flex #delts #tb #tbt #throwback #shreds #throwbackthursday #ribbf #ribbfnationals #abs #obliques #girlswithabs #fitnessaddict #fitgirls #girlsonprep #shredded #fitness
This is how things are looking starting 2018....sitting at around 102-104kg...hoping to be at 110kg before we start prep in July...made some serious progress in a short couple of months under the boss man @ribbf_ruslan_polonkojev so be interesting to see what we can do in a full year....some big big plans in the pipeline..#TeamRuslan is on the rise....excited to see what the future holds...NO TIME TO WASTE SO LETS GET TO WORK BOYS!! ๐Ÿ˜‰๐Ÿ”ฅ๐Ÿ’ฃ #npc #ifbb #transformation #fitfam #irishfitfam #irishfitness #ukfitfam #ukfitness #gym #oldschool #bodybuilding #gains #gymlife #fit #fitworld #arms #muscle #fitlife #bodybuilder #abs #fitness #inspiration #workout #teamruslan #goals #conquer #ribbf #ribbfnationals
This is how things are looking starting 2018....sitting at around 102-104kg...hoping to be at 110kg before we start prep in July...made some serious progress in a short couple of months under the boss man @ribbf_ruslan_polonkojev so be interesting to see what we can do in a full year....some big big plans in the pipeline..#TeamRuslan  is on the rise....excited to see what the future holds...NO TIME TO WASTE SO LETS GET TO WORK BOYS!! ๐Ÿ˜‰๐Ÿ”ฅ๐Ÿ’ฃ #npc  #ifbb  #transformation  #fitfam  #irishfitfam  #irishfitness  #ukfitfam  #ukfitness  #gym  #oldschool  #bodybuilding  #gains  #gymlife  #fit  #fitworld  #arms  #muscle  #fitlife  #bodybuilder  #abs  #fitness  #inspiration  #workout  #teamruslan  #goals  #conquer  #ribbf  #ribbfnationals 
What a journey 2017 was. Setting out the goal of competing this time last year was the best decision I ever made & to compete in the #ribbf was an experience Iโ€™ll never forget. Time now to set new goals for 2018 ๐Ÿ’ช๐Ÿป #mensphysique #physique #asthetics #transformation #ribbfnationals #nifma #bodybuilding #goals #gains #fitfam
I'm going to give it my all this year, back training with a higher level of intensity. There are people that talk about doing great things then there are people who go out and make things happen. Will be hard but win or lose I'm going to try my best to make things happen this year and keep bettering myself and if I fail I will still hold my head high and say I gave it my all ๐Ÿ˜Š#ribbfnationals #bodybuildingmotivation #determined
I'm going to give it my all this year, back training with a higher level of intensity. There are people that talk about doing great things then there are people who go out and make things happen. Will be hard but win or lose I'm going to try my best to make things happen this year and keep bettering myself and if I fail I will still hold my head high and say I gave it my all ๐Ÿ˜Š#ribbfnationals  #bodybuildingmotivation  #determined 
#flexfriday ๐Ÿ˜ most muscular def my favourite pose ๐Ÿ˜๐Ÿ˜๐Ÿ’ช๐Ÿ’ชmerry Xmas everybody ๐Ÿ˜๐Ÿ˜#bodybuilding #delts #traps #irishfitfam #instagrambodybuilding #shredded #nabbawff #ribbfnationals #gettingitdone #gains #justdoit #Legendsofmuscle ##offseason
Off season shape, current weight is 100kg on the button. 
I can't wait to start prep in 2018 but I know I'll hate it when I'm doing it. I just want to be diced to the sox. Keep following the journey I won't be fluffy for much longer ๐Ÿ‘€
Off season shape, current weight is 100kg on the button. I can't wait to start prep in 2018 but I know I'll hate it when I'm doing it. I just want to be diced to the sox. Keep following the journey I won't be fluffy for much longer ๐Ÿ‘€
So I've decided to continue my journey without a coach. I'm my own damn coach! #YOLO #TeamLukasHollaAtYoBoy
Flash back Friday! Great memory! RIBBF October.See @cervinskas I include everybody :p Next year @michael_ragusa and especially you @markmiko_fit been European, letโ€™s get a full representation on stage. Maybe get a discount on team entry hahah #ribbf #ribbfnationals #ifbb #npc #npcmensclassicphysique #stageready #shredded #leanmuscle  #bodybuildingmotivation #preplife #posing #oskarboralphotography
#throwbackthursday ๐Ÿ˜ missing the shredz ๐Ÿ˜let's see what  difference another year of hard work can make  #nabbwff  #ribbfnationals  #bodybuilding  #shredz  #irishfitfam
Legs at 1 week out...gonna bring these bad boys to a whole other level next time around ๐Ÿ˜ƒ๐Ÿ”ช #teamruslan #bodypower #npc #ifbb #transformation #fitfam #irishfitfam #irishfitness #ukfitfam #ukfitness #gym #oldschool #bodybuilding #gains #gymlife #fit #fitworld #arms #muscle #fitlife #bodybuilder #abs #fitness #inspiration #workout #therepy #goals #conquer #ribbf #ribbfnationals
#flexfriday ๐Ÿ˜weekly check in with coach (me)๐Ÿ˜ another week down๐Ÿ’ชstill reasonably lean 8 weeks into off-season ๐Ÿ’ชa lot of eating and growing to be done yet๐Ÿ˜๐Ÿ˜ #bulkingseason #instagrambodybuilding #irishfitfam #justdoit #Legendsofmuscle #nabbawff #ribbfnationals
Slowly but surely improving the weak areas....happy with progress so far...got another 7 months to pack on as much size to my skinny fooking frame as possible,before the fun begins ๐Ÿท๐Ÿš๐ŸŽ‚ #teamruslan #bodypower #npc #ifbb #transformation #fitfam #irishfitfam #irishfitness #ukfitfam #ukfitness #gym #oldschool #bodybuilding #gains #gymlife #fit #fitworld #arms #muscle #fitlife #bodybuilder #abs #fitness #inspiration #workout #therepy #goals #conquer #ribbf #ribbfnationals
Slowly but surely improving the weak areas....happy with progress so far...got another 7 months to pack on as much size to my skinny fooking frame as possible,before the fun begins ๐Ÿท๐Ÿš๐ŸŽ‚ #teamruslan  #bodypower  #npc  #ifbb  #transformation  #fitfam  #irishfitfam  #irishfitness  #ukfitfam  #ukfitness  #gym  #oldschool  #bodybuilding  #gains  #gymlife  #fit  #fitworld  #arms  #muscle  #fitlife  #bodybuilder  #abs  #fitness  #inspiration  #workout  #therepy  #goals  #conquer  #ribbf  #ribbfnationals 
#bulkingseason 108kg and rising ๐Ÿ˜,7 more months off off-season plenty time to grow๐Ÿ˜๐Ÿ˜#bulkingseason #offseason #aesthetic #delts #fitnessdominate #gettingitdone #gym #irishfitfam #instagrambodybuilding #justdoit #Legendsofmuscle #muscle #nabbawff #pump #ribbfnationals
Love my new @peachessports top ๐Ÿ˜ Trying desperately do build Dem quads... Really hitting quads and shoulders currently... Which are my main two goals.. ๐Ÿ™‹ my secondary goals are building bigger lats and of course glutes ๐Ÿ‘๐Ÿ‘ Also decided to make the decision of holding off until October and i plan on competing in the RIBBF Nationals again and also the WBFF show in November ๐Ÿ™‹ Competing again in April just wasn't a realistic goal... I wouldn't have enough time to make a significant difference so myself and the coach had a chat and we said we'd hold off properly plan which shows we're doing in February... ๐Ÿ™‹ Taking a rest day tomorrow cause I am dead and wrecked tired so relaxing day tomorrow all for myself ๐Ÿ‘Œโค
Love my new @peachessports top ๐Ÿ˜ Trying desperately do build Dem quads... Really hitting quads and shoulders currently... Which are my main two goals.. ๐Ÿ™‹ my secondary goals are building bigger lats and of course glutes ๐Ÿ‘๐Ÿ‘ Also decided to make the decision of holding off until October and i plan on competing in the RIBBF Nationals again and also the WBFF show in November ๐Ÿ™‹ Competing again in April just wasn't a realistic goal... I wouldn't have enough time to make a significant difference so myself and the coach had a chat and we said we'd hold off properly plan which shows we're doing in February... ๐Ÿ™‹ Taking a rest day tomorrow cause I am dead and wrecked tired so relaxing day tomorrow all for myself ๐Ÿ‘Œโค
Maaan I miss the prep life....cannot wait to do it all again!! ๐Ÿค“๐Ÿ”ช๐Ÿšด๐Ÿผ #teamruslan #bodypower #npc #ifbb #transformation #fitfam #irishfitfam #irishfitness #ukfitfam #ukfitness #gym #oldschool #bodybuilding #gains #gymlife #fit #fitworld #arms #muscle #fitlife #bodybuilder #abs #fitness #inspiration #workout #therepy #goals #conquer #ribbf #ribbfnationals
"The Question Isnโ€™t Who Is Going to Let Me, Itโ€™s Who Is Going to Stop Me!"
Ayn Rand 
#teamruslan #bodypower #npc #ifbb #transformation #fitfam #irishfitfam #irishfitness #ukfitfam #ukfitness #gym #oldschool #bodybuilding #gains #gymlife #fit #fitworld #arms #muscle #fitlife #bodybuilder #abs #fitness #inspiration #workout #therepy #goals #conquer #ribbf #ribbfnationals
"Get rid of sycophants. Keep near you people who advise you, when you miss. " ๐Ÿ‘Š๐Ÿป๐Ÿ’ช๐Ÿป #motivation #motivationmonday #mensphysique #ifbb #ifbbpro #ribbf #ribbfnationals
Donโ€™t tell me you donโ€™t have the time! 5.30am start, 6km run, breakfast then to the gym for an arm session! As @lukehands_lifestyle said to me learn to sleep faster!!!! ๐Ÿ˜‚  #ribbf #ribbf2017 #ribbfnationals #aclreconstruction #illbeback #downbutneverout #gains #hardworkpaysof #riseandgrind #irishfitfam #pump #chestday #qoute #motivation #galwayfitfam #limerickfitfam #123doon #breakyourlimits #gym #gymlife #chaseyourdreams #workethic #liftbiggetbig #fitnessaddict #fitfam #dowhatotherswonttoachievewhatothersdont
Donโ€™t tell me you donโ€™t have the time! 5.30am start, 6km run, breakfast then to the gym for an arm session! As @lukehands_lifestyle said to me learn to sleep faster!!!! ๐Ÿ˜‚ #ribbf  #ribbf2017  #ribbfnationals  #aclreconstruction  #illbeback  #downbutneverout  #gains  #hardworkpaysof  #riseandgrind  #irishfitfam  #pump  #chestday  #qoute  #motivation  #galwayfitfam  #limerickfitfam  #123doon  #breakyourlimits  #gym  #gymlife  #chaseyourdreams  #workethic  #liftbiggetbig  #fitnessaddict  #fitfam  #dowhatotherswonttoachievewhatothersdont 
Everything else sore so arm day it is ๐Ÿ˜๐Ÿ’ช๐Ÿ’ชnice quiet gym on a sun ๐Ÿ˜๐Ÿ˜#bodybuilding #offseason #pump #aesthetic #contestprep #bulkingseason #delts #fitnessdominate #irishfitfam #instagrambodybuilding #justdoit #Legendsofmuscle #muscle #nabbawff #ribbfnationals #gains #gettingitdone
Told you we went in last night!
Smashing chest ๐Ÿ’ฅ๐Ÿ’ฏ๐Ÿ’ฅ๐Ÿ’ฏ
Nothing better than getting hyped with some new realised rap right before the workout! Am I right? ๐Ÿ‘Œcheck out @keno.97 and check out @oakgym2016 where all the antics go DOWN๐Ÿ’ช
Told you we went in last night! Smashing chest ๐Ÿ’ฅ๐Ÿ’ฏ๐Ÿ’ฅ๐Ÿ’ฏ Nothing better than getting hyped with some new realised rap right before the workout! Am I right? ๐Ÿ‘Œcheck out @keno.97 and check out @oakgym2016 where all the antics go DOWN๐Ÿ’ช
#flexfriday ๐Ÿ˜Š,got good chest/back session in today despite fooked up shoulder ๐Ÿ˜๐Ÿ˜have a great weekend everybody ๐Ÿ˜๐Ÿ˜๐Ÿ’ช๐Ÿ’ช#happycamper #bodybuilding #instagrambodybuilding #irishfitfam #offseason #delts #fitness #fitnessdominate #gettingitdone #gains #justdoit #Legendsofmuscle #nabbawff #ribbfnationals
This weeks leg day complete here at @oakgym2016 
It was rough but I did it right. Last leg session I trained too soon after my meal and I felt sick after every set, tonight tho I was ready and I killed it. Late night sessions for me are my favourite! Full day's of food in my belly and all that energy ready to be used up!
P.S not a single shred to be seen ๐Ÿ™ˆa lot of meat tho ๐Ÿ™
This weeks leg day complete here at @oakgym2016 It was rough but I did it right. Last leg session I trained too soon after my meal and I felt sick after every set, tonight tho I was ready and I killed it. Late night sessions for me are my favourite! Full day's of food in my belly and all that energy ready to be used up! P.S not a single shred to be seen ๐Ÿ™ˆa lot of meat tho ๐Ÿ™
#throwback 2 weeks pre comp to when I was ripped ๐Ÿ˜,Well into bulking season now looking forward to getting in this condition again with few more kg muscle next year ๐Ÿ’ช๐Ÿ’ช๐Ÿ˜๐Ÿ˜๐Ÿ˜ #bulkingseason #offseason #irishfitfam #instagrambodybuilding #Legendsofmuscle #ribbfnationals #nabbawff #gains #gettingitdone #shredded #simplyshredded #shredz
Great session with the main man @bkeighery this evening....slowly adding size to all the weak areas.....I FOOKING LOVE THIS SHIT!! ๐Ÿ˜ƒ๐Ÿ’ช๐Ÿผ๐Ÿš๐Ÿš๐Ÿš ๐Ÿ”ช #teamruslan #bodypower #npc #ifbb #transformation #fitfam #irishfitfam #irishfitness #ukfitfam #ukfitness #gym #oldschool #bodybuilding #gains #gymlife #fit #fitworld #arms #muscle #fitlife #bodybuilder #abs #fitness #inspiration #workout #therepy #goals #conquer #ribbf #ribbfnationals
Great session with the main man @bkeighery this evening....slowly adding size to all the weak areas.....I FOOKING LOVE THIS SHIT!! ๐Ÿ˜ƒ๐Ÿ’ช๐Ÿผ๐Ÿš๐Ÿš๐Ÿš ๐Ÿ”ช #teamruslan  #bodypower  #npc  #ifbb  #transformation  #fitfam  #irishfitfam  #irishfitness  #ukfitfam  #ukfitness  #gym  #oldschool  #bodybuilding  #gains  #gymlife  #fit  #fitworld  #arms  #muscle  #fitlife  #bodybuilder  #abs  #fitness  #inspiration  #workout  #therepy  #goals  #conquer  #ribbf  #ribbfnationals 
Present condition. Shocked to find out I weighed 75.8kg mid day so probably 74.5kg in the morning. Put on 6kg in 6 weeks since I competed in the nationals. Eating 7-9 lean meals every day and 6L water. Will keep pushing forward and get better. #ribbfnationals  #hardtraining  #Arklow
Present condition. Shocked to find out I weighed 75.8kg mid day so probably 74.5kg in the morning. Put on 6kg in 6 weeks since I competed in the nationals. Eating 7-9 lean meals every day and 6L water. Will keep pushing forward and get better. #ribbfnationals  #hardtraining  #Arklow 
Feedback is the breakfast of champions ๐Ÿฅž..... arms and chest were the two areas the judges told me to improve. Keep chipping away! #ribbf #ribbf2017 #ribbfnationals #aclreconstruction #illbeback #downbutneverout #gains #hardworkpaysof #riseandgrind #irishfitfam #pump #chestday #qoute #motivation #galwayfitfam #limerickfitfam #123doon #breakyourlimits #gym #gymlife #chaseyourdreams #workethic #liftbiggetbig #fitnessaddict #fitfam #dowhatotherswonttoachievewhatothersdont
Feedback is the breakfast of champions ๐Ÿฅž..... arms and chest were the two areas the judges told me to improve. Keep chipping away! #ribbf  #ribbf2017  #ribbfnationals  #aclreconstruction  #illbeback  #downbutneverout  #gains  #hardworkpaysof  #riseandgrind  #irishfitfam  #pump  #chestday  #qoute  #motivation  #galwayfitfam  #limerickfitfam  #123doon  #breakyourlimits  #gym  #gymlife  #chaseyourdreams  #workethic  #liftbiggetbig  #fitnessaddict  #fitfam  #dowhatotherswonttoachievewhatothersdont 
#transformationtuesday
โฌ…๏ธday of #ribbfnationals when I'd the best tan of my life (shoutout to @sandracarthy)
โžก๏ธyesterday afternoon pre pizza party 
I'm not 100% comfortable with this body yet, but in order to grow, we must get used to being uncomfortable.
I'm aiming to improve my physique and grow more muscle, so I have to push myself and work through the discomfort.
Plus, chubbier cheeks take the edge off the rbf so I look semi approachable.
#transformationtuesday  โฌ…๏ธday of #ribbfnationals  when I'd the best tan of my life (shoutout to @sandracarthy) โžก๏ธyesterday afternoon pre pizza party I'm not 100% comfortable with this body yet, but in order to grow, we must get used to being uncomfortable. I'm aiming to improve my physique and grow more muscle, so I have to push myself and work through the discomfort. Plus, chubbier cheeks take the edge off the rbf so I look semi approachable.
When you meet someone who shares your passion, you achieve your goals together ๐Ÿ’•

Its hard to believe ive only met @conormccarthy_physique in the last year. And where did we meet?? The gym!! ๐Ÿคฃ
Never did I think Id meet someone as passionate about bodybuilding as I am. 
Very proud of our achievements in 2017!๐Ÿ†๐Ÿ†๐Ÿ†
#mondaymotivation #mancrushmonday 
Photo credit: @peterbennetphotography 
Prepped by: @nathan.nelsonpt

#irishfitfam #photoshoot #fitfam #fitcouple #proud #achievements #nbfi #ribbf #springclassic #ribbfnationals #pose #bikinifitness #motivation #determination #ukfitfam #mensphysique #ifbb
When you meet someone who shares your passion, you achieve your goals together ๐Ÿ’• Its hard to believe ive only met @conormccarthy_physique in the last year. And where did we meet?? The gym!! ๐Ÿคฃ Never did I think Id meet someone as passionate about bodybuilding as I am. Very proud of our achievements in 2017!๐Ÿ†๐Ÿ†๐Ÿ† #mondaymotivation  #mancrushmonday  Photo credit: @peterbennetphotography Prepped by: @nathan.nelsonpt #irishfitfam  #photoshoot  #fitfam  #fitcouple  #proud  #achievements  #nbfi  #ribbf  #springclassic  #ribbfnationals  #pose  #bikinifitness  #motivation  #determination  #ukfitfam  #mensphysique  #ifbb 
Happy FLEX friday ๐Ÿ˜๐Ÿ˜๐Ÿ’ช๐Ÿ’ช,another week in the bag๐Ÿ˜Š๐Ÿ˜Šyear is flying roll on Christmas ๐Ÿ˜๐Ÿ˜๐Ÿ˜#bulkingseason #bodybuilding #aestheticfeed #delts #fitness #fitnessdominate #gettingitdone #gains #irishfitfam #instagrambodybuilding #justdoit #Legendsofmuscle #muscle #nabbawff #offseason #pump #ribbfnationals #shredded #traps
Todayโ€™s charity cycle. The aim cycle a cumulative 6315km. Thatโ€™s the distance from limerick Ireland to Puerto Rico where one of our plants locality was devastated from a hurricane. The money raised will go to rebuilding the community. Our team managed to cycle just shy of 100 miles in an hour!  #ribbf #ribbf2017 #ribbfnationals #aclreconstruction #illbeback #downbutneverout #gains #hardworkpaysof #riseandgrind #irishfitfam #pump #chestday #qoute #motivation #galwayfitfam #limerickfitfam #123doon #breakyourlimits #gym #gymlife #chaseyourdreams #workethic #liftbiggetbig #fitnessaddict #fitfam #dowhatotherswonttoachievewhatothersdont @official_khalesh_trainer
Todayโ€™s charity cycle. The aim cycle a cumulative 6315km. Thatโ€™s the distance from limerick Ireland to Puerto Rico where one of our plants locality was devastated from a hurricane. The money raised will go to rebuilding the community. Our team managed to cycle just shy of 100 miles in an hour! #ribbf  #ribbf2017  #ribbfnationals  #aclreconstruction  #illbeback  #downbutneverout  #gains  #hardworkpaysof  #riseandgrind  #irishfitfam  #pump  #chestday  #qoute  #motivation  #galwayfitfam  #limerickfitfam  #123doon  #breakyourlimits  #gym  #gymlife  #chaseyourdreams  #workethic  #liftbiggetbig  #fitnessaddict  #fitfam  #dowhatotherswonttoachievewhatothersdont  @official_khalesh_trainer
Not a second of the day goes by that I don't dream of being a bodybuilder.....I FOOKING LIVE FOR THIS SHIT! ๐Ÿ™๐Ÿฝ๐Ÿ”ฅ #teamruslan #bodypower #npc #ifbb #transformation #fitfam #irishfitfam #irishfitness #ukfitfam #ukfitness #gym #oldschool #bodybuilding #gains #gymlife #fit #fitworld #arms #muscle #fitlife #bodybuilder #abs #fitness #inspiration #workout #therepy #goals #conquer #ribbf #ribbfnationals
Another day at the office making me some gainz ๐Ÿ˜๐Ÿ˜๐Ÿ˜๐Ÿ˜Š๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช,consistency is key all them days add up ๐Ÿ˜๐Ÿ’ช๐Ÿ’ช#aesthetic #bulkingseason #bodybuilding #contestprep #delts #fitness #fitnessdominate #gettingitdone #gym #gains #hammerstrenght #irishfitfam #instagrambodybuilding #justdoit #muscle #Legendsofmuscle #nabbawff #offseason #pump #prep #quads #ribbfnationals #shredded #shredz #traps
Another day at the office making me some gainz ๐Ÿ˜๐Ÿ˜๐Ÿ˜๐Ÿ˜Š๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช,consistency is key all them days add up ๐Ÿ˜๐Ÿ’ช๐Ÿ’ช#aesthetic  #bulkingseason  #bodybuilding  #contestprep  #delts  #fitness  #fitnessdominate  #gettingitdone  #gym  #gains  #hammerstrenght  #irishfitfam  #instagrambodybuilding  #justdoit  #muscle  #Legendsofmuscle  #nabbawff  #offseason  #pump  #prep  #quads  #ribbfnationals  #shredded  #shredz  #traps 
Let's get fucking ready to smash the week a head! Nothing great happens over night it takes time. I'm ready to attack the week, let's all do it together!
#YouCanBeAnythingInThisWorld
Let's get fucking ready to smash the week a head! Nothing great happens over night it takes time. I'm ready to attack the week, let's all do it together! #YouCanBeAnythingInThisWorld 
Late night flexing ๐ŸŒŒ
You're all probably sick of these pictures but who cares ๐Ÿ˜‚ I find it fun uploading to Instagram on the regular, I also enjoy this social media platform the most out of all the rest of them so I guess you'll keep seeing a lot of me ๐Ÿค“ or just unfollow ๐ŸŒ
Anyway I have the best camera set up in the back garden to seriously critique my physique and as I am stepping on stage in October I will be abusing this camera and that beautiful lighting. ๐Ÿ‘Œ
Late night flexing ๐ŸŒŒ You're all probably sick of these pictures but who cares ๐Ÿ˜‚ I find it fun uploading to Instagram on the regular, I also enjoy this social media platform the most out of all the rest of them so I guess you'll keep seeing a lot of me ๐Ÿค“ or just unfollow ๐ŸŒ Anyway I have the best camera set up in the back garden to seriously critique my physique and as I am stepping on stage in October I will be abusing this camera and that beautiful lighting. ๐Ÿ‘Œ
A walk, A chat, A coffee is sometimes all you need. 
Keeping that relationship healthy with @embikini โค๏ธ Were always talking about plans and how good we have it! Always planing but also always enjoying the "NOW" I'm very lucky to have more free time on my hands right now and I'm going to use it to its full potential. ๐ŸŒŽ๐ŸŽˆ
A walk, A chat, A coffee is sometimes all you need. Keeping that relationship healthy with @embikini โค๏ธ Were always talking about plans and how good we have it! Always planing but also always enjoying the "NOW" I'm very lucky to have more free time on my hands right now and I'm going to use it to its full potential. ๐ŸŒŽ๐ŸŽˆ
Do I have an arm day? Hell to the nOoOo ๐Ÿ˜ฎ I mean I did back in the day but currently I'm just enjoying training biceps or triceps right after my chest, shoulder or back days ๐Ÿ‘Š๐Ÿ’ฅ
But I will throw in an odd arm day if my body is aching just for the fact that I want to train. ๐ŸŒช
Anyhoo ๐Ÿ˜— Today was shoulders and biceps and boy did we go in! 
Shout out to my friend slash camera man @mantvydasgrigonis go check him out ๐Ÿค“And enjoy the rest of the evening my peeps โœŒ๏ธ
Do I have an arm day? Hell to the nOoOo ๐Ÿ˜ฎ I mean I did back in the day but currently I'm just enjoying training biceps or triceps right after my chest, shoulder or back days ๐Ÿ‘Š๐Ÿ’ฅ But I will throw in an odd arm day if my body is aching just for the fact that I want to train. ๐ŸŒช Anyhoo ๐Ÿ˜— Today was shoulders and biceps and boy did we go in! Shout out to my friend slash camera man @mantvydasgrigonis go check him out ๐Ÿค“And enjoy the rest of the evening my peeps โœŒ๏ธ
What a start to a beautiful Sunday morning training legs with these 2 sick bastards...serious weight being shifted..strength going up slowly...gotta keep pushing ๐Ÿท๐Ÿ™๐Ÿฝ๐Ÿ’ช๐Ÿผ #teamruslan #bodypower #npc #ifbb #transformation #fitfam #irishfitfam #irishfitness #ukfitfam #ukfitness #gym #oldschool #bodybuilding #gains #gymlife #fit #fitworld #arms #muscle #fitlife #bodybuilder #abs #fitness #inspiration #workout #therepy #goals #conquer #ribbf #ribbfnationals
What a start to a beautiful Sunday morning training legs with these 2 sick bastards...serious weight being shifted..strength going up slowly...gotta keep pushing ๐Ÿท๐Ÿ™๐Ÿฝ๐Ÿ’ช๐Ÿผ #teamruslan  #bodypower  #npc  #ifbb  #transformation  #fitfam  #irishfitfam  #irishfitness  #ukfitfam  #ukfitness  #gym  #oldschool  #bodybuilding  #gains  #gymlife  #fit  #fitworld  #arms  #muscle  #fitlife  #bodybuilder  #abs  #fitness  #inspiration  #workout  #therepy  #goals  #conquer  #ribbf  #ribbfnationals 
Action shots from the ribbf nationals in limerick... always love this show
#ribbfnationals #ribbf #muscle #contest #showtime #irishfitfam #ukfitfam #bodybuilding #themaninthetealbluetrunks
Last 2 ribbf pics ๐Ÿ˜,prob my 2 stronger poses just need to add more size and thickness everywhere ๐Ÿ˜๐Ÿ’ช๐Ÿ’ช,I'll get that ribbf title sooner or later ๐Ÿ˜๐Ÿ’ช๐Ÿ’ช#aestheticfeed #aesthetic #bodybuilding #bulkingseason #beast #contestprep #delts #hammerstrenght #irishfitfam #instagrambodybuilding #justdoit #Legendsofmuscle #muscle #nabbawff #offseason #pump #prep #quads #ribbfnationals #shredded #shredz #traps
Last 2 ribbf pics ๐Ÿ˜,prob my 2 stronger poses just need to add more size and thickness everywhere ๐Ÿ˜๐Ÿ’ช๐Ÿ’ช,I'll get that ribbf title sooner or later ๐Ÿ˜๐Ÿ’ช๐Ÿ’ช#aestheticfeed  #aesthetic  #bodybuilding  #bulkingseason  #beast  #contestprep  #delts  #hammerstrenght  #irishfitfam  #instagrambodybuilding  #justdoit  #Legendsofmuscle  #muscle  #nabbawff  #offseason  #pump  #prep  #quads  #ribbfnationals  #shredded  #shredz  #traps 
Anddd that's a motherfucking wrap! ๐Ÿ™ Just finished off my last ever night in a job that I worked in for 3 years. I learned so much and met some great people and made friends for life, you can't ask for anything else. Now it's definitely on to bigger and better things! The future is bright and I'm fucking ready for it. ๐Ÿ’ฏ
Anddd that's a motherfucking wrap! ๐Ÿ™ Just finished off my last ever night in a job that I worked in for 3 years. I learned so much and met some great people and made friends for life, you can't ask for anything else. Now it's definitely on to bigger and better things! The future is bright and I'm fucking ready for it. ๐Ÿ’ฏ
Train good eat good and then you will feel good it's really that simple! โ˜€๏ธ โœ… If you have a bad day just relax it's not the end of the world. Put your mind in the right place and plan for tomorrow! 
Meal prep for me is so important I honestly don't go anywhere without meals. This keeps me on track and saves me money in the long run! ๐Ÿ’ช ๐Ÿƒ& Remember โ€œIf you canโ€™t pronounce it, donโ€™t eat itโ€๐ŸŒŸ๐ŸŒŸ๐ŸŒŸ๐ŸŒŸ๐ŸŒŸ๐ŸŒŸ๐ŸŒŸ๐ŸŒŸ๐ŸŒŸ๐ŸŒŸ
Train good eat good and then you will feel good it's really that simple! โ˜€๏ธ โœ… If you have a bad day just relax it's not the end of the world. Put your mind in the right place and plan for tomorrow! Meal prep for me is so important I honestly don't go anywhere without meals. This keeps me on track and saves me money in the long run! ๐Ÿ’ช ๐Ÿƒ& Remember โ€œIf you canโ€™t pronounce it, donโ€™t eat itโ€๐ŸŒŸ๐ŸŒŸ๐ŸŒŸ๐ŸŒŸ๐ŸŒŸ๐ŸŒŸ๐ŸŒŸ๐ŸŒŸ๐ŸŒŸ๐ŸŒŸ
Swipe left to see my back development. ๐Ÿ‘‰
I haven't done a full physique update in a while so here I am.๐Ÿคณ Plans for the next few months ... ๐Ÿค” Hmm keep growing and add as much quality size as possible! Blessed to have no injures so training is going good obviously. ๐Ÿ™
I've officially decided that I will do one more year of men's physique and if there isn't a significant improvement on my placing I will be moving to classic bodybuilding or something along those lines ๐Ÿ’ช
๐Ÿ”นTeamTitanIreland
๐Ÿ”บOakGym
Swipe left to see my back development. ๐Ÿ‘‰ I haven't done a full physique update in a while so here I am.๐Ÿคณ Plans for the next few months ... ๐Ÿค” Hmm keep growing and add as much quality size as possible! Blessed to have no injures so training is going good obviously. ๐Ÿ™ I've officially decided that I will do one more year of men's physique and if there isn't a significant improvement on my placing I will be moving to classic bodybuilding or something along those lines ๐Ÿ’ช ๐Ÿ”นTeamTitanIreland ๐Ÿ”บOakGym
To anyone that ever tells you that you can't do something,tell them to go fuck themselves! ๐Ÿ’ฅ #bodypower #npc #ifbb #transformation #fitfam #irishfitfam #irishfitness #ukfitfam #ukfitness #gym #beast #oldschool #bodybuilding #gains #gymlife #fit #fitworld #arms #muscle #fitlife #bodybuilder #abs #fitness #inspiration #workout #therepy #goals #conquer #ribbf #ribbfnationals
Throwback to #ribbfnationals when I got to share the stage with @maciej_skiba and @jack_teehan  what an unbelievable experience it was and will definitely be back bigger and better ๐Ÿ’ช๐Ÿป๐Ÿ˜Ž #ribbf #ifbb #mensphysique #bodybuilding #gymshark #trecnutrition #trecnutritionireland #irishfitfam
Conor with this year's spoils๐Ÿ˜Š think I'll make this an annual pic ๐Ÿ˜hopefully a few more years left all going well ๐Ÿ˜๐Ÿ’ช๐Ÿ’ช#family #memories #bodybuilding #irishfitfam #instagrambodybuilding #ribbfnationals #nabbawff #trophy #competition
How to build a good Physique ๐Ÿ’ก Consistency! ๐Ÿ‘‰You have to have the same consistent behaviour for many many years. Stick to your guns! And keep believing that the things you are doing today will pay off in the future. I've been doing this for 6 years so far can you imagine another 6? ๐Ÿ’กPassion! ๐Ÿ‘‰It's very simple if you don't love it you won't get very far with it. The key is to enjoy every minute of it so that way you don't even notice your progress it just starts to show up. It keeps building and building you keep getting better and better.
๐Ÿ’กLuck, Law of Attraction ๐Ÿ‘‰ This definitely has come my way. I'm surrounded by the same likeminded people who are interested in the same things as me! From my parents to my friends to my work colleagues! We are all into fitness, health, bodybuilding, training and so on! This keeps me out of trouble and on the right track. I don't have friends that want me to go out every weekend and pressure me into drinking and falling off my goals. They all want me to succeed as much as I want them to succeed! ๐Ÿ’กPatience ๐Ÿ‘‰ Last but not least is patience. A lot of things that I still want to happen for me haven't happened just yet. But it's okay. When it happens it will feel that much better. 
On another note many things that i wanted in the past have happened for me! For example being in a right relationship & working in a gym! And not just any gym but a gym that you actually have to work one to one with people a gym that actually cares for you and wants you to succeed! 
All these things contribute to great success in my opinion. Use them believe in yourself and keep moving forward. ๐Ÿ™

Photo credit to my man ๐Ÿ‘‰@mantvydasgrigonis
How to build a good Physique ๐Ÿ’ก Consistency! ๐Ÿ‘‰You have to have the same consistent behaviour for many many years. Stick to your guns! And keep believing that the things you are doing today will pay off in the future. I've been doing this for 6 years so far can you imagine another 6? ๐Ÿ’กPassion! ๐Ÿ‘‰It's very simple if you don't love it you won't get very far with it. The key is to enjoy every minute of it so that way you don't even notice your progress it just starts to show up. It keeps building and building you keep getting better and better. ๐Ÿ’กLuck, Law of Attraction ๐Ÿ‘‰ This definitely has come my way. I'm surrounded by the same likeminded people who are interested in the same things as me! From my parents to my friends to my work colleagues! We are all into fitness, health, bodybuilding, training and so on! This keeps me out of trouble and on the right track. I don't have friends that want me to go out every weekend and pressure me into drinking and falling off my goals. They all want me to succeed as much as I want them to succeed! ๐Ÿ’กPatience ๐Ÿ‘‰ Last but not least is patience. A lot of things that I still want to happen for me haven't happened just yet. But it's okay. When it happens it will feel that much better. On another note many things that i wanted in the past have happened for me! For example being in a right relationship & working in a gym! And not just any gym but a gym that you actually have to work one to one with people a gym that actually cares for you and wants you to succeed! All these things contribute to great success in my opinion. Use them believe in yourself and keep moving forward. ๐Ÿ™ Photo credit to my man ๐Ÿ‘‰@mantvydasgrigonis
Few stage shots from ribbf nationals.
So crazy to think it was only a week ago! 
I am dying to get back on stage but, I am determined to bring a better package next time I get up there ๐Ÿ’ช๐Ÿป In the meantime, I'm trying to grow and NOT eat everything in sight.
#postcomphungerisreal -
-Thank you to @martaklinkosz for sending these shots to me โค๏ธ
Few stage shots from ribbf nationals. So crazy to think it was only a week ago! I am dying to get back on stage but, I am determined to bring a better package next time I get up there ๐Ÿ’ช๐Ÿป In the meantime, I'm trying to grow and NOT eat everything in sight. #postcomphungerisreal  - -Thank you to @martaklinkosz for sending these shots to me โค๏ธ
9 Week Transformation, swipe to see the before pic!

First picture is from the evening before #ribbfnationals after getting my first coat of tan. 
Second picture is from the beginning of August after getting in contact with coach @johndbocarney, who helped make this possible!

Weight difference between the two pics is about 12~14 lbs.

@flyefit
#motivationmonday #motivation #transformation #classicphysique #bodybuilding #bodybuildingmotivation #physique #mensphysique #fitness #gym #lifting #irishfitfam #fitfam #fitspo #cut #aesthetics #workout #weightloss
9 Week Transformation, swipe to see the before pic! First picture is from the evening before #ribbfnationals  after getting my first coat of tan. Second picture is from the beginning of August after getting in contact with coach @johndbocarney, who helped make this possible! Weight difference between the two pics is about 12~14 lbs. @flyefit #motivationmonday  #motivation  #transformation  #classicphysique  #bodybuilding  #bodybuildingmotivation  #physique  #mensphysique  #fitness  #gym  #lifting  #irishfitfam  #fitfam  #fitspo  #cut  #aesthetics  #workout  #weightloss 
This time last week we were getting ready for the most anticipated pizza in existence.
So happy i got to bring my little sister, my numero uno with me to Limerick for #ribbfnationals
Sorry for making you take endless pictures of my stomach and making you walk back and forth to the sweet shop.
Loistan forever โค๏ธ
#lellyappreciationpost
This time last week we were getting ready for the most anticipated pizza in existence. So happy i got to bring my little sister, my numero uno with me to Limerick for #ribbfnationals  Sorry for making you take endless pictures of my stomach and making you walk back and forth to the sweet shop. Loistan forever โค๏ธ #lellyappreciationpost 
POST PREP UPDATE: 
So im getting a lot of questions about how post comp is going, about reversing, my plans now, etc so just a mini update.

So I went out  and had a fab night with all my lovelies after  the show which consisted of a take away and there may have been 1 or 10 vodkas. ๐Ÿคฃ I enjoyed food for 3-4 days post show. The foods I ate were protein bars, peanut butter, protein spreads, etc. (Again cmon lets keep it real here.. 16 weeks dieting, there were no veggies consumed post show ๐Ÿคฃ) Definitely  not shocking food choices but not measured or controlled which personally I dont like. My coach got me straight back  on a new reverse diet plan and on track again. 
With training I took a much needed break a big one... 9 days off the gym. I havent had a 9 day break from the gym in about 3 years even when I travelled I always found a gym so to take that step back for a few days was definitely a challenge but coaches orders to rest and now I am ready to smash my sessions again for our photoshoot in 2 weeks. Your health is your wealth and you need to listen to your body. Something Im learning  but @nathan.nelsonpt always knows best. ๐ŸŒŸ๐ŸŒŸ๐ŸŒŸ๐ŸŒŸ๐ŸŒŸ .
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As for whats next!? The shoot, a healthy happy reverse, lots of healthy flavoursome food, some serious glute  and hamstring work and zero bulking. As for shows not 100% sure just yet just enjoying training and having fun with it is the goal ๐ŸŽ‰ .

Now clients trained, leggies and cardio done. Time for Sligo to the family and The Jungle Book (cant believe ive never seen it ๐Ÿ˜‚) its the lil things โ˜บ๐Ÿ‘จโ€๐Ÿ‘ฉโ€๐Ÿ‘ฆโ€๐Ÿ‘ฆ
Have a lovely Saturday  everyone โค

#prepupdate #goals #ribbf #postshow #reversedieting ##ribbfnationals #glutes #bikinifitness #l4l #f4f #fitness #irishfitfam #fitfam #ukfitfam #teamnelson #physique
POST PREP UPDATE: So im getting a lot of questions about how post comp is going, about reversing, my plans now, etc so just a mini update. So I went out and had a fab night with all my lovelies after the show which consisted of a take away and there may have been 1 or 10 vodkas. ๐Ÿคฃ I enjoyed food for 3-4 days post show. The foods I ate were protein bars, peanut butter, protein spreads, etc. (Again cmon lets keep it real here.. 16 weeks dieting, there were no veggies consumed post show ๐Ÿคฃ) Definitely not shocking food choices but not measured or controlled which personally I dont like. My coach got me straight back on a new reverse diet plan and on track again. With training I took a much needed break a big one... 9 days off the gym. I havent had a 9 day break from the gym in about 3 years even when I travelled I always found a gym so to take that step back for a few days was definitely a challenge but coaches orders to rest and now I am ready to smash my sessions again for our photoshoot in 2 weeks. Your health is your wealth and you need to listen to your body. Something Im learning but @nathan.nelsonpt always knows best. ๐ŸŒŸ๐ŸŒŸ๐ŸŒŸ๐ŸŒŸ๐ŸŒŸ . . As for whats next!? The shoot, a healthy happy reverse, lots of healthy flavoursome food, some serious glute and hamstring work and zero bulking. As for shows not 100% sure just yet just enjoying training and having fun with it is the goal ๐ŸŽ‰ . Now clients trained, leggies and cardio done. Time for Sligo to the family and The Jungle Book (cant believe ive never seen it ๐Ÿ˜‚) its the lil things โ˜บ๐Ÿ‘จโ€๐Ÿ‘ฉโ€๐Ÿ‘ฆโ€๐Ÿ‘ฆ Have a lovely Saturday everyone โค #prepupdate  #goals  #ribbf  #postshow  #reversedieting  ##ribbfnationals  #glutes  #bikinifitness  #l4l  #f4f  #fitness  #irishfitfam  #fitfam  #ukfitfam  #teamnelson  #physique 
ABS-olutely my number 1 ....Always!!! ๐Ÿ˜‰ no pressure when your boyfriend is a National Champion @conormccarthy_physique ๐Ÿ™ˆ๐Ÿ† I'll keep working ๐Ÿ’ช
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 #flexfriday #abs #irishfitfam #ribbf #fitcouple #mensphysique #ribbf2017 #hesthebest #number1supporter #fitfam #ukfutfam #whoseisbetter #6pack #flex #tgif #thegrindincludesfriday
Watching Nabba & Ribbf Nationals has seriously motivated me to push even harder. It's all about improving every year and I can't wait to show off this physique shredded come next October! ๐Ÿ™
Anyway me and @shanedonnelly are back on track smashing legs together and we're seriously going to put the legs to work! 
Here is our full leg workout! 
1) leg extension WarmUp
2) squats 
3) leg extension 
4) Leg press 
5) lying leg curl
6) walking lunges 
7) smith machine split lunges 
8 ) calf raises 
9 )smith machine calf raises ๐Ÿ‘Š
Shame I can't fit all these clips into a 1 minute video but anyway you get the idea ๐Ÿค™
Watching Nabba & Ribbf Nationals has seriously motivated me to push even harder. It's all about improving every year and I can't wait to show off this physique shredded come next October! ๐Ÿ™ Anyway me and @shanedonnelly are back on track smashing legs together and we're seriously going to put the legs to work! Here is our full leg workout! 1) leg extension WarmUp 2) squats 3) leg extension 4) Leg press 5) lying leg curl 6) walking lunges 7) smith machine split lunges 8 ) calf raises 9 )smith machine calf raises ๐Ÿ‘Š Shame I can't fit all these clips into a 1 minute video but anyway you get the idea ๐Ÿค™
Flex friday ๐Ÿ˜๐Ÿ’ช๐Ÿ’ช,second day back๐Ÿ˜Šhard to stay away๐Ÿ˜bit of chest back today, nothing like training fully fuelled and ready to grow ๐Ÿ’ช๐Ÿ’ช#aesthetic #aestheticfeed #bulkingseason #beast #contestprep #delts #fitness #fitnessdominate #gettingitdone #gym #gains #hammerstrenght #irishfitfam #instagrambodybuilding #justdoit #Legendsofmuscle #muscle #nabbawff #offseason #pump #quads #ribbfnationals #shredded #shredz #traps
Flex friday ๐Ÿ˜๐Ÿ’ช๐Ÿ’ช,second day back๐Ÿ˜Šhard to stay away๐Ÿ˜bit of chest back today, nothing like training fully fuelled and ready to grow ๐Ÿ’ช๐Ÿ’ช#aesthetic  #aestheticfeed  #bulkingseason  #beast  #contestprep  #delts  #fitness  #fitnessdominate  #gettingitdone  #gym  #gains  #hammerstrenght  #irishfitfam  #instagrambodybuilding  #justdoit  #Legendsofmuscle  #muscle  #nabbawff  #offseason  #pump  #quads  #ribbfnationals  #shredded  #shredz  #traps 
MY JOURNEY!!!......Reflecting on what a year itโ€™s been. Only 7 months ago I was lying in a hospital bed after knee reconstruction surgery. Most people would be down and out for a year. I was in the gym on crutches two weeks later. Some will say itโ€™s madness or even stupidity. But to me itโ€™s passion and determination. I had goals set long before I needed surgery and I was still going to make them! Fast forward six months I was running and squatting again and working harder than ever for my goals. And I made it! I stepped on stage Saturday last for my debut. I may not have won or even placed but for me it was all about this journey. Over coming adversity and pain. I said a while back that my set backs were the stage for my comeback. From here we set new goals and they will be met and these will include silverware. Looking forward to starting this off season and what 2018 brings. Thanks to everyone who made this a reality! @lukehands_lifestyle @khaleshtrainer #ribbf #ribbf2017 #ribbfnationals #aclreconstruction #illbeback #downbutneverout #gains #hardworkpaysof #riseandgrind #irishfitfam #pump #chestday #qoute #motivation #galwayfitfam #limerickfitfam #123doon #breakyourlimits #gym #gymlife #chaseyourdreams #workethic #liftbiggetbig #fitnessaddict #fitfam #dowhatotherswonttoachievewhatothersdont
MY JOURNEY!!!......Reflecting on what a year itโ€™s been. Only 7 months ago I was lying in a hospital bed after knee reconstruction surgery. Most people would be down and out for a year. I was in the gym on crutches two weeks later. Some will say itโ€™s madness or even stupidity. But to me itโ€™s passion and determination. I had goals set long before I needed surgery and I was still going to make them! Fast forward six months I was running and squatting again and working harder than ever for my goals. And I made it! I stepped on stage Saturday last for my debut. I may not have won or even placed but for me it was all about this journey. Over coming adversity and pain. I said a while back that my set backs were the stage for my comeback. From here we set new goals and they will be met and these will include silverware. Looking forward to starting this off season and what 2018 brings. Thanks to everyone who made this a reality! @lukehands_lifestyle @khaleshtrainer #ribbf  #ribbf2017  #ribbfnationals  #aclreconstruction  #illbeback  #downbutneverout  #gains  #hardworkpaysof  #riseandgrind  #irishfitfam  #pump  #chestday  #qoute  #motivation  #galwayfitfam  #limerickfitfam  #123doon  #breakyourlimits  #gym  #gymlife  #chaseyourdreams  #workethic  #liftbiggetbig  #fitnessaddict  #fitfam  #dowhatotherswonttoachievewhatothersdont 
Swollen to bits ๐Ÿ˜‚ up 9kg since Sunday and i haven't even began my offseason yet...damn life is good ๐Ÿ˜‚ going to go full telletubie mode these next couple of months...eat sleep eat train repeat!! Time to pack on some serious size ๐Ÿท๐Ÿท๐Ÿท #bodypower #npc #ifbb #conquer #fitfam #irishfitfam #irishfitness #ukfitfam #ukfitness #gym #beast #oldschool #bodybuilding #gains #gymlife #fit #fitworld #arms #muscle #fitlife #bodybuilder #abs #fitness #inspiration #workout #therepy #goals #conquer #ribbf2017 #ribbf #ribbfnationals
Swollen to bits ๐Ÿ˜‚ up 9kg since Sunday and i haven't even began my offseason yet...damn life is good ๐Ÿ˜‚ going to go full telletubie mode these next couple of months...eat sleep eat train repeat!! Time to pack on some serious size ๐Ÿท๐Ÿท๐Ÿท #bodypower  #npc  #ifbb  #conquer  #fitfam  #irishfitfam  #irishfitness  #ukfitfam  #ukfitness  #gym  #beast  #oldschool  #bodybuilding  #gains  #gymlife  #fit  #fitworld  #arms  #muscle  #fitlife  #bodybuilder  #abs  #fitness  #inspiration  #workout  #therepy  #goals  #conquer  #ribbf2017  #ribbf  #ribbfnationals