3 sets of 8 reps
That guy in the video, thought he was lifting 200 pounds. He was thoroughly convinced he counted the weight correctly.
Imagine his disappointment and complete 180 degree shift in mood when he looked back at the video and saw 195 lbs on the bar 😪
That guy is me.. coming off a deload I was looking forward to going for a volume PR but I suppose I can wait another week 🙃
Until next time, push day ✊🏻
By the way I know all you loyal followers are wondering where I got that sick shirt from and I'll tell ya, it's MyProtein. So everyone can stop flooding my DMs 😉
Had one of the best days out in a while attending @ausfitnessshow meeting and seeing some of the biggest names in the fitness industry as well as the local talent on the main stage and meeting old faces I know from @humanperformancecentre
My biggest highlight was meeting the Staunch Chapstick himself @calumvonmoger and then a guy I've idolized for a while in @zacsmithfitness
*Throwing it back to the 10,000 calorie challenge*
From the outsiders perspective this challenge seems fun. By eating all your favorite foods all day long, one would THINK it wouldn't be too difficult to complete. 🍕🍟🌭🍔
However, it was truly a struggle and tears were nearly shed at times but @willingdustin and myself emerged victorious 🏆
@jongottlieb .. 👎🏻
Maybe I'll attempt the 15K soon 🤔
*PHASE TWO HAS BEGUN*
Feeling stronger and bigger by the day
Just not trying to get too big ...🐖
Here's a couple of clips from today's ANABOLIC upper day.
3X10 Flat Bench with 185 (honest reps & honest tempo)
3X8 GHETTO Rack Pulls with 315 (NOT bouncing the reps, I don't condone that nonsense)
Finishing off phase 1 of my program with a deload week 😴
It's always a fun change of pace when you mess around with different intensities and rep ranges, but I'm incredibly excited to move into more of a classic bodybuilding approach over the next several weeks. 🏋🏻
I was also able to see quality strength gains in the given rep range of the different compound movements I have been training which is a pretty good cue that progress is certainly being made. 💪🏻 📈
Incline barbell- 4X12 with 165
Barbell Squats (low bar ayoooooo)- 4 sets of 15,12,12,10 with 220 (last set shown)
If YOU have troubling squatting or enjoying leg day you neeeeed to read this
Some tips for squats 🍑this is what people fear the most about leg day and you shouldn't! Something that helped me was going low bar versus traditional high bar. It helps me keep my center of balance and drive through my heels which makes a bigger difference than you would think. This alone made my leg day 10x more enjoyable. Next a rookie mistake I've made was not breaking at the hips first but breaking at the knees this inclines us to be off balance and be inefficient.
Watch my videos and try and see this tips and kill your next leg day!!!
Hoping for a successful bulk and some big pulls in the future! My current PR is a measly 365😬 Im taking some time off from rackpulls/deadlifts but I'll be back at it soon and you can bet on me ripping 405 off the ground!
UPPER DAY!! 🤤🤤
If you've never tried it you definitely need to give it a chance
I was iffy at first but very quickly became my favorite day💪🏻
Here's what my day consisted of:
Weighted pull ups
Lateral DB raises 🔑🔑🔑
Close grip bench
DO IT!! Chase your dreams and accomplish your goals!!🔥
***THE BEST ISOLATION SHOULDER EXERCISE IS HANDS DOWN LATERAL RAISES***
If you desire broad, juicy, half natty, 3-Dimensional Deltoids then you HAVE to do lateral raises.
It can be done with
No exercise hits the medial/lateral delt head any better
Not to mention it makes you look absolutely insane (in the right lighting and with a cut off of course)
🔷Leave your ego at the door and hit some controlled lateral raises for 10-15 reps if you aspire to not fit through doorways👊🏻👊🏻👊🏻
Throwback to early July when I tested my luck with 225 on incline for the first time ever. Back when I was eating 2300 calories a day, weighing about 185, and worrying about staying lean cuisine and what not. Can't wait to blow this strength out of the water soon and hit some incredible PRs. 😜
The season of growth is upon us!
Easing my way back into a caloric surplus and it feels marvelous.
My workouts have already been a lot better in terms of the pump 💉 and that progressive overload dooode 🏋🏻
Praying I can get these lats to grow wider and my chest to catch up to my shoulders 🙄
And if anyone asks:
▪️"I'm not fat. I'm cultivating mass."
From a Jabroni to a proper sick guy.
Always learning and progressing in and out of the gym.
It's funny looking back on your past self and thinking how much you have changed and grown over that period of time.
It always makes me wonder what could have been, if I were able to apply my current knowledge to my past self..
BUT DAS LIFE MANE
*Strikes a bashfully confident pose* 🔴Fresh start to my program, higher rep-lower intensity.. Gonna be a real hoot 🦉
🔸Today was a push workout that began with a naughty incline barbell press. Was shooting for a 4x12 with 155 on the bar but after my 3rd set I knew I was already gassed 😪
🔸it's always fun and fresh to switch up intensities in your training but it's also highly beneficial for your body in terms of maximizing your gainz. 🤙🏻
🔸As a novice I made the mistake of going balls to the wall lifting incredibly heavy on compounds movements every single day for months on end, and that's simply not sustainable or beneficial for your body and your health long term.. so DON'T BE A FOOL LIKE ME 🤡
Going into freshman year of college vs. going into junior year👀 🔹
Lifting is one of the best things that's ever happened to me👍🏻The benefits both physically AND mentally are unreal. 10/10 would recommend 🙌🏻
That Friday feelin 😎 what's up what's happening it's Jon the final sconemen!🔥
We are stoked to introduce our group to Instagram and share our fitness journey with you all!🎊
Here's a little transformation to let you know what we are all about. I started lifting just over a year ago and it has changed my life for the better in aesthetics and confidence and you can do it too!💪🏻 #jointhemovement
Sometimes you just gotta say..
"F*ck it, we'll do it live"
I love programming and having an action plan 99% of the time when I'm training, but some days you just have to go in there and have a little fun 🕺🏼
450 strapless pull at about 187 ties my PR of 450 WITH STRAPS at 200 in March 👀💉
🌚BTW... I'm gathering energy for a spirit bomb 🌝
🔴Just wanted to show off my new alien headphones to maximize social isolation in the gym 🔸 Oh and I'm down to 187 🔴Furthermore, I went for an AMRAP on OHP today and sized up 135. I grinded out 6 honest reps and felt a sliver of satisfaction before I realized I used to do 150 for a 3x6 💔 🔴I was also a bloated, softer, & heavier version of myself at the time.. so everything's fine 🔴I'll probably eat a whole tray of brownies tonight, which will in fact fit my macros and cleanse my soul. 🔴Here's a quote I like: 🔸"You can't think your way into a new way of acting, you must act your way into a new way of thinking." ✔️Scones.
I've decided to mess around and attempt to cut down to 185. I'm sitting at about 189-190 ish right now which I'm pretty happy about due to my recent sporadic diet and somewhat inconsistent training regime.
Over the next few weeks I'll be focusing in on training heavier and seeing where my strength is at. (Hoping it compares well to where I was at 200 lbs in February). Recently I've had VERY loose calorie and macro targets and quite a lot of "cheat meals" over the past couple weeks. However I am good at balancing my macros throughout the day by getting most of my protein, fiber, and micronutrient intake earlier on while saving most of my fats and carbs at night which is my personal preference.
I will be eating about 2650 calories per day in which I started as of yesterday. Thankfully my metabolism is on fire right now due to my active lifestyle so I have been able to stay fairly lean even with my nutritional inconsistencies.
Here's yesterday's full day of eating in which I begin each day for fasting until about 2 pm and only having coffee and water until my first meal.
Intermittent fasting is just my personal preference for how I like to spread out my calories through out the day. All it does is more easily put me in a energy deficit so that I can eat more food later on in the day and have more enjoyable meals.
I abide by the 80-20 rule of focusing on nutrient dense foods 80% of the time, and the other 20% can be more fun foods so that I am not being too restrictive on myself therefore preventing binging.
By the way, all you need for fat loss is an energy deficit (eating less calories than your body needs to maintain itself)
Have a blessed day