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BEWARE: you're going to feel this for a few days afterward! ⠀
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WEIGHTED LEG LIFT⠀
4 sets of 12 reps⠀
CABLE CRUNCH WITH ROPE⠀
4 sets of 12 reps⠀
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REVERSE CABLE CRUNCH⠀
4 sets of 12 reps⠀
DECLINE WEIGHTED SIT-UP⠀
4 sets of 12 reps⠀
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DUMBBELL STANDING TWIST⠀
8 sets of 30 reps per side⠀
SIDE PLANK⠀
3 sets of 30 seconds per side⠀
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AB-WHEEL ROLL OUT⠀
4 sets of 15 reps⠀
DECLINE BENCH LEG LIFT ⠀
4 sets of 15 reps⠀
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Share the pain with a friend by challenging them to do this workout! #Bodybuildingcom #BuildYourBody 
Athlete: @abelbodygym
BEWARE: you're going to feel this for a few days afterward! ⠀ ⠀ WEIGHTED LEG LIFT⠀ 4 sets of 12 reps⠀ CABLE CRUNCH WITH ROPE⠀ 4 sets of 12 reps⠀ ⠀ REVERSE CABLE CRUNCH⠀ 4 sets of 12 reps⠀ DECLINE WEIGHTED SIT-UP⠀ 4 sets of 12 reps⠀ ⠀ DUMBBELL STANDING TWIST⠀ 8 sets of 30 reps per side⠀ SIDE PLANK⠀ 3 sets of 30 seconds per side⠀ ⠀ AB-WHEEL ROLL OUT⠀ 4 sets of 15 reps⠀ DECLINE BENCH LEG LIFT ⠀ 4 sets of 15 reps⠀ ⠀ Share the pain with a friend by challenging them to do this workout! #Bodybuildingcom  #BuildYourBody  Athlete: @abelbodygym
First off season leg work! Time to get my weight up.

#offseason #legday #timeforgains #bodybuilding #bodybuildinglifestyle
Pressing 50kg. The significance being I have lost this amount of weight in 15 months. Very happy with my progress and can't thank @sam.cutajar enough for the support and guidance provided. Onwards and upwards. #50kg #fatloss #winning #timeforgains #healthyandhappy
Pressing 50kg. The significance being I have lost this amount of weight in 15 months. Very happy with my progress and can't thank @sam.cutajar enough for the support and guidance provided. Onwards and upwards. #50kg  #fatloss  #winning  #timeforgains  #healthyandhappy 
It was time for a change and man does it feel good 😎 #20poundsdown #crossfit #timeforgains
ayyy to the slow come up, fueled by carbs #postcompetition #bikinicompetitor #timeforgains
Trust in the magic of beginnings #npccolorado #southerncolorado #teamBodyXtreme #bikini #timeforgains
@smith.julian daily pump going to pay off in the end 🤫💪🏻 #gottagrind #timeforgains #fitness
Don't let the weekend become your weak end. 💪🏻🔥 #TimeForGains
Don't let the weekend become your weak end. 💪🏻🔥 #TimeForGains 
I got a head start and started bulking before everyone's September start date! 💪
Yay me :) I love how I feel- love eating so much food and how much energy I have! Ps- this was pre work out--- forgot to take a pic post but still posting this one.
Ok who's going to comment thinking I finally chopped my hair?!
#growthosemuscles #timeforgains #eateateat
I got a head start and started bulking before everyone's September start date! 💪 Yay me :) I love how I feel- love eating so much food and how much energy I have! Ps- this was pre work out--- forgot to take a pic post but still posting this one. Ok who's going to comment thinking I finally chopped my hair?! #growthosemuscles  #timeforgains  #eateateat 
First off season leg work! Time to get my weight up.

#offseason #legday #timeforgains #bodybuilding #bodybuildinglifestyle
Met up with an old friend after taking care of some adult duty. Lol. It was fun catching up, but had to cut it short because it's gains day baybee!

#oldfriends #timeforgains #selfie
Met up with an old friend after taking care of some adult duty. Lol. It was fun catching up, but had to cut it short because it's gains day baybee! #oldfriends  #timeforgains  #selfie 
Christmas Coffee😍⭐
Christmas Coffee😍⭐
@smith.julian daily pump going to pay off in the end 🤫💪🏻 #gottagrind #timeforgains #fitness
Time to get some gains. 😍
Time to get some gains. 😍
Soup & Love while she doesnt feel well.
Apperently they mix wonderful together.. #mylove#mybestfriend#soup#winter??
#veggies#carbsinthesoup#timeforgains#mass#crossfit#loveitall.
Good Morning from Metroflex Conroe!!! Rockin’ the black-gold for Army’s win against Navy yesterday! 💖
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#metroflexconroe #rocktheblackgold #army #beatnavy #morningmotivation #legday #timeforgains #gotofailure #failup #flagnorfail #femaleveteran
Sunday funday🌨❄
Sunday funday🌨❄
Sooo after a terrible back end of the year due to illness, injury amongst other things I think it’s FINALLYtime to get my skinny little arse back into the gym. I’ve lost 19lbs and gained some unwanted body fat so I really have A LOT of work to do to even get beck to this picture... then to pass this and gain more weight. Tomorrow I’ll be doing just a light FULL body workout and very light lower back workout to slowly strengthen the damaged tissue. 
#alotofworktodo #goals #ambition #ghnathlete #kongwearathlete #ghnutrition #poweredbyghn #fitness #gym #bodybuilding #thebody #muscle #timeforgains
Sooo after a terrible back end of the year due to illness, injury amongst other things I think it’s FINALLYtime to get my skinny little arse back into the gym. I’ve lost 19lbs and gained some unwanted body fat so I really have A LOT of work to do to even get beck to this picture... then to pass this and gain more weight. Tomorrow I’ll be doing just a light FULL body workout and very light lower back workout to slowly strengthen the damaged tissue. #alotofworktodo  #goals  #ambition  #ghnathlete  #kongwearathlete  #ghnutrition  #poweredbyghn  #fitness  #gym  #bodybuilding  #thebody  #muscle  #timeforgains 
Time to take this whole training thing seriously if I am to do well at my next powerlifting meet 💪🏾. After a few weeks off the gym, easing way way back into it. #powerlifter #powerlifting #strongwoman #strength #strengthtraining #gymlife #gymsession #alphaletewomenspremiumjoggers #december #2017 #timeforgains #gaintrain #powerbuilding #50kg #lightweight
What you do consistently, day in day out is giving you your results. If your happy how far you have come and your still getting results, keep going 👍🏼💪🏾💪🏾 If your not happy with the results or they have plateaued, check what habits could be holding you back or what habits have crept back in. After a month overseas so glad to be back to my old habits that keep giving me the results#eatcleantrainmean #trainlikeabeast #fitspo #gymmotivation #naturalbodybuilding #icnpro #timeforgains #over50 #strathalbyn #whynotbefit
What you do consistently, day in day out is giving you your results. If your happy how far you have come and your still getting results, keep going 👍🏼💪🏾💪🏾 If your not happy with the results or they have plateaued, check what habits could be holding you back or what habits have crept back in. After a month overseas so glad to be back to my old habits that keep giving me the results#eatcleantrainmean  #trainlikeabeast  #fitspo  #gymmotivation  #naturalbodybuilding  #icnpro  #timeforgains  #over50  #strathalbyn  #whynotbefit 
Talk about Stack goals 😍 Does the puppy come with it @gaspari ? 😅
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#suppsislife #suppsislifepayneham #suppstore #supstore #supplements #payneham #proteinpowder #proteinshakes #makinggains #puppy #soadorable #protein #gainsbaby #stack #supplementstack #gaspari #timetotrain #timeforgains #gymlover
#Repost @brittlynd
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Full weekend of celebrating my best friend at one of the most beautiful weddings I’ve ever been to 💍 Definitely ate too much delicious food and I’m feeling it now 🤷🏽‍♀️ Yes, I feel uncomfortable from the sugar and sodium intake now but I’ve learned to live in the moment and enjoy what is going on around me and enjoy what I’m given. I am a firm believer of BALANCE. One night of celebrating will not ruin my diet for my life. Special events happen and it’s important to remember why you’re part of them. Be part of the memories!
Luckily the hotel had a legit gym. Cables ✔️ DB’s ✔️ cardio ✔️ all I needed. It was actually one of the better work outs I’ve had this week! It’s Monday. Time to hydrate and get back on track! 👌.
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#HappyMonday #BackOnTrack #Lifestyle #Balance #BeInTheMoment #ReverseDiet #FoodIsFuel #TimeForGains #Fitness #EnjoyWhatsImportant
#Repost  @brittlynd ・・・ Full weekend of celebrating my best friend at one of the most beautiful weddings I’ve ever been to 💍 Definitely ate too much delicious food and I’m feeling it now 🤷🏽‍♀️ Yes, I feel uncomfortable from the sugar and sodium intake now but I’ve learned to live in the moment and enjoy what is going on around me and enjoy what I’m given. I am a firm believer of BALANCE. One night of celebrating will not ruin my diet for my life. Special events happen and it’s important to remember why you’re part of them. Be part of the memories! Luckily the hotel had a legit gym. Cables ✔️ DB’s ✔️ cardio ✔️ all I needed. It was actually one of the better work outs I’ve had this week! It’s Monday. Time to hydrate and get back on track! 👌. . . . . #HappyMonday  #BackOnTrack  #Lifestyle  #Balance  #BeInTheMoment  #ReverseDiet  #FoodIsFuel  #TimeForGains  #Fitness  #EnjoyWhatsImportant 
Guess they say it's bulking season? 💪🏻 #gymlife #bulking #timeforgains #little #stayfit #workout #gains #muscle #noabs #maybetheyarehiding
Wish I could sleep this sound!! Jeezuz

#austrailiancattledog #acd #backsleeper #comfy #sweetdreams #lightsout #longday #nightnight #dodogsdream #timeforgains
My first #TransformationTuesday. If you know me, you know how private I am. So this is a huge step out of my comfort zone, but here it goes.  I've struggled with my weight my entire adult life since about 23. I've always been athletic and active. I'm 5'2 and was 239 at my heaviest without just giving birth. I went from 180-225 for almost ten years. If you ask my family, they would all tell you we are big people, made to be fat, and would only ever be thin by starving or surgeries. Although I dropped a significant amount of weight here and there (down to 118lbs 2 years ago), it was never the right way, or for very long. I would get thin, but I was starving. I was tired. I felt like crap. I looked great!... Only on the outside, though. I had succumb to what my family insisted about our genetic makeup to be heavy and to any and all life circumstances I went through. My badly 3x replaced knee, my arthritis, everything that came with my 13 yrs military service, being a single mom, overcoming so many health issues and surgeries, etc. These were all why I COULDN'T possibly be healthy. But I was also missing out on a lot with my kids and in life.

Almost 2 years ago, I decided nothing was gonna change by doing the same damn thing I had been doing for too long. With all my health issues and obstacles aside, I allowed myself no excuses. Even on my worst days I make sure to make my body as much a priority as possible. I'm still learning and definitely have my off or bad days. But I can honestly say that, at 35 🙈, I've never felt more alive...awake...healthy...strong...and in control. I'm now 135lbs. I'm thin, but I'm fit, and ready to start building on the body I've worked hard to get. I'll never claim to be a body builder or expert, but I'll also never stop pushing myself to be a better me tomorrow than I was today. I guess we'll see where that takes me on this awesome journey. #workinprogress #fitchic #tryingtoliveforever #settingtheexample #timeforgains
My first #TransformationTuesday . If you know me, you know how private I am. So this is a huge step out of my comfort zone, but here it goes. I've struggled with my weight my entire adult life since about 23. I've always been athletic and active. I'm 5'2 and was 239 at my heaviest without just giving birth. I went from 180-225 for almost ten years. If you ask my family, they would all tell you we are big people, made to be fat, and would only ever be thin by starving or surgeries. Although I dropped a significant amount of weight here and there (down to 118lbs 2 years ago), it was never the right way, or for very long. I would get thin, but I was starving. I was tired. I felt like crap. I looked great!... Only on the outside, though. I had succumb to what my family insisted about our genetic makeup to be heavy and to any and all life circumstances I went through. My badly 3x replaced knee, my arthritis, everything that came with my 13 yrs military service, being a single mom, overcoming so many health issues and surgeries, etc. These were all why I COULDN'T possibly be healthy. But I was also missing out on a lot with my kids and in life. Almost 2 years ago, I decided nothing was gonna change by doing the same damn thing I had been doing for too long. With all my health issues and obstacles aside, I allowed myself no excuses. Even on my worst days I make sure to make my body as much a priority as possible. I'm still learning and definitely have my off or bad days. But I can honestly say that, at 35 🙈, I've never felt more alive...awake...healthy...strong...and in control. I'm now 135lbs. I'm thin, but I'm fit, and ready to start building on the body I've worked hard to get. I'll never claim to be a body builder or expert, but I'll also never stop pushing myself to be a better me tomorrow than I was today. I guess we'll see where that takes me on this awesome journey. #workinprogress  #fitchic  #tryingtoliveforever  #settingtheexample  #timeforgains 
Today's #transformationtuesday is our @florim_hajdini training with @eric.davis947 and doing really well! Look at the cheek reduction! 😁he's lost a lot of fat and now needs to leave his phone in a locker and keep pushing to the next level 💪😉 Well done flo 👏

#gym #gymfam #fitfam #ukfitness #ukfitfam #fatloss #musclebuilding #bodybuilding #health #timeforgains #PT #workout #fitspo #instafit #motivation #traininsane #gymlife #lifestyle #solefitnessglenfield #solefitness
Today's #transformationtuesday  is our @florim_hajdini training with @eric.davis947 and doing really well! Look at the cheek reduction! 😁he's lost a lot of fat and now needs to leave his phone in a locker and keep pushing to the next level 💪😉 Well done flo 👏 #gym  #gymfam  #fitfam  #ukfitness  #ukfitfam  #fatloss  #musclebuilding  #bodybuilding  #health  #timeforgains  #PT  #workout  #fitspo  #instafit  #motivation  #traininsane  #gymlife  #lifestyle  #solefitnessglenfield  #solefitness 
Full weekend of celebrating my best friend at one of the most beautiful weddings I’ve ever been to 💍 Definitely ate too much delicious food and I’m feeling it now 🤷🏽‍♀️ Yes, I feel uncomfortable from the sugar and sodium intake now but I’ve learned to live in the moment and enjoy what is going on around me and enjoy what I’m given. I am a firm believer of BALANCE. One night of celebrating will not ruin my diet for my life. Special events happen and it’s important to remember why you’re part of them. Be part of the memories!
Luckily the hotel had a legit gym. Cables ✔️ DB’s ✔️ cardio ✔️ all I needed. It was actually one of the better work outs I’ve had this week! It’s Monday. Time to hydrate and get back on track! 👌.
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#HappyMonday #BackOnTrack #Lifestyle #Balance #BeInTheMoment #ReverseDiet #FoodIsFuel #TimeForGains #Fitness #EnjoyWhatsImportant
Full weekend of celebrating my best friend at one of the most beautiful weddings I’ve ever been to 💍 Definitely ate too much delicious food and I’m feeling it now 🤷🏽‍♀️ Yes, I feel uncomfortable from the sugar and sodium intake now but I’ve learned to live in the moment and enjoy what is going on around me and enjoy what I’m given. I am a firm believer of BALANCE. One night of celebrating will not ruin my diet for my life. Special events happen and it’s important to remember why you’re part of them. Be part of the memories! Luckily the hotel had a legit gym. Cables ✔️ DB’s ✔️ cardio ✔️ all I needed. It was actually one of the better work outs I’ve had this week! It’s Monday. Time to hydrate and get back on track! 👌. . . . . #HappyMonday  #BackOnTrack  #Lifestyle  #Balance  #BeInTheMoment  #ReverseDiet  #FoodIsFuel  #TimeForGains  #Fitness  #EnjoyWhatsImportant 
WELCOME to our newest Sponsored Athlete @madison.slabskyj! Great to have you on the team! Be sure to give her a follow! 🙌
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#repost @madison.slabskyj So excited to be apart of the @suppsislifeofficial family as an Athlete! Couldn’t be more thankful for this opportunity, absolutely love this brand 💪💙
Give them a follow on Instagram and make sure to suss their website! @suppsislife @supps_is_life_payneham #watchthisspace
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#suppsislife #suppsislifepayneham #suppstore #supstore #supplements #payneham #sponsoredathlete #adelaidepersonaltrainer #personaltrainer #pt #adelaidept #thefitlife #fitchick #timetotrain #timeforgains #welcome
WELCOME to our newest Sponsored Athlete @madison.slabskyj! Great to have you on the team! Be sure to give her a follow! 🙌 . #repost  @madison.slabskyj So excited to be apart of the @suppsislifeofficial family as an Athlete! Couldn’t be more thankful for this opportunity, absolutely love this brand 💪💙 Give them a follow on Instagram and make sure to suss their website! @suppsislife @supps_is_life_payneham #watchthisspace  . . . . #suppsislife  #suppsislifepayneham  #suppstore  #supstore  #supplements  #payneham  #sponsoredathlete  #adelaidepersonaltrainer  #personaltrainer  #pt  #adelaidept  #thefitlife  #fitchick  #timetotrain  #timeforgains  #welcome 
Going back to lighter weights to improve my squat form has been the best thing for me and Im super happy with my improvements! Still more to work on, as with everything! But each day I learn more and achieve more 😊 #squats #gettingthatdepth #alwayslearning #improving #glutes #buildingthebooty #longwaytogoyet #gym #health #fitness #spartansgymkilsyth #happy #workout #offseason #timeforgains #culturekings #bootyscrunch #abs2bfitnessapparel #teammassivejoes
Going back to lighter weights to improve my squat form has been the best thing for me and Im super happy with my improvements! Still more to work on, as with everything! But each day I learn more and achieve more 😊 #squats  #gettingthatdepth  #alwayslearning  #improving  #glutes  #buildingthebooty  #longwaytogoyet  #gym  #health  #fitness  #spartansgymkilsyth  #happy  #workout  #offseason  #timeforgains  #culturekings  #bootyscrunch  #abs2bfitnessapparel  #teammassivejoes 
On the far left- this was two days before my Figure competition, the middle pic was taken a few weeks ago in Hawaii and the far right was taken this past week. I'm totally 👌aok with where I'm at- I mean really a week in NY, a week in Hawaii and Thanksgiving and I'm feeling like that doesn't look too bad considering... Sure I love the look on the left but I also love not being grouchy and cranky all the time. Just putting in some work at the gym and having fun! @codywatkinsfitness has told me it's time to add some more muscle! 💪💪💪 So a bit more squishy I shall be! 🤣😘😜#abcheck #gym #gymtransformation #gymtime #competition #postthanksgiving #girlsthatlift #girlpower #gains #figurecompetitor #diet #exercise #postvacation #transformation #timetogrow #muscle #notsocranky #girlsthatliftweights #weightlossjourney #weightliftinggirls #weightlifting #reversediet #codywatkinsfitness #codywatkins #butiprobablyshouldcardio #cardio #timeforgains
On the far left- this was two days before my Figure competition, the middle pic was taken a few weeks ago in Hawaii and the far right was taken this past week. I'm totally 👌aok with where I'm at- I mean really a week in NY, a week in Hawaii and Thanksgiving and I'm feeling like that doesn't look too bad considering... Sure I love the look on the left but I also love not being grouchy and cranky all the time. Just putting in some work at the gym and having fun! @codywatkinsfitness has told me it's time to add some more muscle! 💪💪💪 So a bit more squishy I shall be! 🤣😘😜#abcheck  #gym  #gymtransformation  #gymtime  #competition  #postthanksgiving  #girlsthatlift  #girlpower  #gains  #figurecompetitor  #diet  #exercise  #postvacation  #transformation  #timetogrow  #muscle  #notsocranky  #girlsthatliftweights  #weightlossjourney  #weightliftinggirls  #weightlifting  #reversediet  #codywatkinsfitness  #codywatkins  #butiprobablyshouldcardio  #cardio  #timeforgains 
Just got my first stack in the mail from Max Effort Muscle. Never received a package so eye catching. #maxeffort #maxeffortmuscle #timeforgains @corygfitness
Back at pull-ups today after a very long time .... and as I was reviewing the video I took (yes I do that to ensure proper technique) I just couldn't help notice those hamstrings 😁 Now those are new 😍💪🏻 #nevergiveup #hamstrings ..
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#bodysculpting #figurecompetitor #figurepro #offseason #timeforgains #girlswithmuscles #fitfam #motivation #dedicationhasnolimitation
Un poco de postureo after cardio 😂😜
#lovebodybuilding #postureogym #fitness #gymlife #gymlove #nevergonnastop #unasemanamas #vamospormas💪 #timeforgains
All set and tingling for this morning’s leg session. @ignite_tamworth @anytimefitnessarmidale #fitnesscompetitor #offseason #timeforgains #bodybuilding #fitnessmodel #sportsmodel #fitmum
So this just came in 👀😁💪🏼🙌🏼 #protein #kangamilk #chocolate #bulking #timeforgains
Had a nice Thanksgiving yesterday! Made a delicious brunch with my daughter, had a great lunch with friends, made a simple yet tasty dinner for myself. Three great meals, a bit of dessert, ate enough to be satisfied without overdoing it and was able to wake up without being super bloated and feeling pretty good. I'm thankful that I got to share good food and laughs with people I love. #timeforgains #thankful #balance #ilovefood #gymtherapy #feelinggood #beard #tattooed #vikingstrong #fourpack #fitdad
Had a nice Thanksgiving yesterday! Made a delicious brunch with my daughter, had a great lunch with friends, made a simple yet tasty dinner for myself. Three great meals, a bit of dessert, ate enough to be satisfied without overdoing it and was able to wake up without being super bloated and feeling pretty good. I'm thankful that I got to share good food and laughs with people I love. #timeforgains  #thankful  #balance  #ilovefood  #gymtherapy  #feelinggood  #beard  #tattooed  #vikingstrong  #fourpack  #fitdad 
Happy Thanksgiving from the Janoska boys. 👈 This my brother Ryan. 
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#thanksgiving #brothers #family #timeforgains #wheresthewine #ifoundit
Everyone have a great thanksgiving!
#thanksgiving #gonnastuffmyface #gobblegobble #fam #friends #thankful #timeforgains
Happy Thanksgiving 🍁🦃 from all of us at Lumber City Crossfit! 
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Congrats to everyone who came out for the Turkey Trot this year!! We had some seasoned vets and some first timers who came out and ran this morning. Nice work!!
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Eat well and be safe- tomorrow we will get after our Crossfit total!! •••••••••••••••••••••••••••••••
#crossfit #716 #buffalo #lumbercity #lumbercitycrossfit #LCCF #run #community #turkeyday #timeforgains
Happy Thanksgiving 🍁🦃 from all of us at Lumber City Crossfit! __ Congrats to everyone who came out for the Turkey Trot this year!! We had some seasoned vets and some first timers who came out and ran this morning. Nice work!! __ Eat well and be safe- tomorrow we will get after our Crossfit total!! ••••••••••••••••••••••••••••••• #crossfit  #716  #buffalo  #lumbercity  #lumbercitycrossfit  #LCCF  #run  #community  #turkeyday  #timeforgains