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  • derock240
    Derek Natcher
    @derock240

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Great chest/shoulder/tricep workout today with @ecstormtrooper. Kept negatives super controlled and slow so I could keep loads lower. Focused on tension, contraction, and a stretch on every rep.
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β€œWhen we avoid the legitimate suffering that results from dealing with problems, we also avoid the growth that problems demand from us.”
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#TeamLOUD
πŸ’ͺ🏼@LOUDperformancetraining
πŸ‘•@skullznbarbells
🍱@thenak_shack
Great chest/shoulder/tricep workout today with @ecstormtrooper. Kept negatives super controlled and slow so I could keep loads lower. Focused on tension, contraction, and a stretch on every rep. βž– β€œWhen we avoid the legitimate suffering that results from dealing with problems, we also avoid the growth that problems demand from us.” βž– #TeamLOUD  πŸ’ͺ🏼@LOUDperformancetraining πŸ‘•@skullznbarbells 🍱@thenak_shack
Got a good leg day in with @skullz_ceo tonight. Hit the @pitsharkstrength for 7 working sets of ~12 (trained to an RPE of 8.5) with a pretty quick eccentric.
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Headed to Miami tomorrow for NPC Nationals. If you are headed down, let me know!
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#TeamLOUD
@LOUDperformancetraining
@skullznbarbells
Got a good leg day in with @skullz_ceo tonight. Hit the @pitsharkstrength for 7 working sets of ~12 (trained to an RPE of 8.5) with a pretty quick eccentric. βž– Headed to Miami tomorrow for NPC Nationals. If you are headed down, let me know! βž– #TeamLOUD  @LOUDperformancetraining @skullznbarbells
Time owns everything. Everything that is, will eventually be taken back. While you may have worked for years at building the body you want, time gives zero fucks and will eventually take that from you as well. So make sure you're enjoying those workouts, appreciating compliments, and take a few extra selfies.
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#TeamLOUD
@LOUDperformancetraining
@skullznbarbells
Time owns everything. Everything that is, will eventually be taken back. While you may have worked for years at building the body you want, time gives zero fucks and will eventually take that from you as well. So make sure you're enjoying those workouts, appreciating compliments, and take a few extra selfies. βž– #TeamLOUD  @LOUDperformancetraining @skullznbarbells
Silkies will make your quads look great, but don’t count on them helping if you have tiny ass calvesπŸ˜‚β˜ΉοΈπŸ˜­πŸ˜­πŸ˜­
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Most comfortable leg day or running shorts you can own. @skullzandbarbells
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#Skullzandbarbells #TeamLOUD
#LOUDperformancetraining
TeamLOUD.com
Silkies will make your quads look great, but don’t count on them helping if you have tiny ass calvesπŸ˜‚β˜ΉοΈπŸ˜­πŸ˜­πŸ˜­ βž– Most comfortable leg day or running shorts you can own. @skullzandbarbells βž– #Skullzandbarbells  #TeamLOUD  #LOUDperformancetraining  TeamLOUD.com
Having a blast at the @skullznbarbells booth. Stop by tonight if you are at the @lee_haney_games !
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Two great companies putting out some sick gear! @skullznbarbells + @combatironapparel
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#Skullznbarbells #CombatIronApparel 
#LOUDperformancetraining
#WCW to my one and only @byrdie19. She impresses me every single day. Boss at the gym, trains her in person clients with full attention, keeps up on her online clients needs, and still is able to keep my head screwed on straight. One hell of woman.
#WCW  to my one and only @byrdie19. She impresses me every single day. Boss at the gym, trains her in person clients with full attention, keeps up on her online clients needs, and still is able to keep my head screwed on straight. One hell of woman.
Today was back day. That is all.
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#LOUDperformancetraining #TeamLOUD
TeamLOUD.com
πŸ”ΉDON'T be lazyπŸ”Ή
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"Ultimately there is only the one impediment, and that is laziness. If we overcome laziness, all the other impediments will be overcome." - M. Scott Peck
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Being lazy is easy, but nothing truly great comes from anything that's easy. You have to work at things to create something great. Whether that's bodybuilding, business, your grades, raising your kids, or your relationship....if you want something special, it's going to take work and a denial of lazy. This is admittedly something I struggle with at times in different aspects of my life, so I need this post just as much as anyone else.
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#LOUDperformancetraining #TeamLOUD
TeamLOUD.com
πŸ”ΉDON'T be lazyπŸ”Ή βž–βž– "Ultimately there is only the one impediment, and that is laziness. If we overcome laziness, all the other impediments will be overcome." - M. Scott Peck βž–βž– Being lazy is easy, but nothing truly great comes from anything that's easy. You have to work at things to create something great. Whether that's bodybuilding, business, your grades, raising your kids, or your relationship....if you want something special, it's going to take work and a denial of lazy. This is admittedly something I struggle with at times in different aspects of my life, so I need this post just as much as anyone else. βž–βž– #LOUDperformancetraining  #TeamLOUD  TeamLOUD.com
Been on the road a lot and while I'm not big on traveling (miss u @byrdie19 😘), it's been awesome connecting/training with friends from all over.
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Awesome chest and arm workout in with @skullz_ceo and @anthony_traps at Golds in Arlington VA. Been working hard on a few projects with Ryan, so it's great closing the laptops and going to the playground.
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#LOUDperformancetraining #skullzandbarbells #TeamLOUD
Been on the road a lot and while I'm not big on traveling (miss u @byrdie19 😘), it's been awesome connecting/training with friends from all over. βž–βž– Awesome chest and arm workout in with @skullz_ceo and @anthony_traps at Golds in Arlington VA. Been working hard on a few projects with Ryan, so it's great closing the laptops and going to the playground. βž–βž– #LOUDperformancetraining  #skullzandbarbells  #TeamLOUD 
Progressive overload does need to be a focus in productive training, but it can't be the sole focus. Work to be better at every variable through a repetition.
-  Controlling the shift from the negative portion of a repetition to the positive.
- Keeping tension on targeted muscles (loaded) through entire set.
- Controlling the tempo.
- Reaching failure without a break down in form. 
As you work to get stronger at each exercise, work on these things as well. If you are constantly dead set on beating the log book, you're going to start sacrificing what's optimal for physique progress in exchange for numbers. Number don't put you front and center.
βž–βž–
#LOUDperformancetraining #TeamLOUD
TeamLOUD.com
Progressive overload does need to be a focus in productive training, but it can't be the sole focus. Work to be better at every variable through a repetition. - Controlling the shift from the negative portion of a repetition to the positive. - Keeping tension on targeted muscles (loaded) through entire set. - Controlling the tempo. - Reaching failure without a break down in form. As you work to get stronger at each exercise, work on these things as well. If you are constantly dead set on beating the log book, you're going to start sacrificing what's optimal for physique progress in exchange for numbers. Number don't put you front and center. βž–βž– #LOUDperformancetraining  #TeamLOUD  TeamLOUD.com
Vegas + last day = Pool party
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Been out here in the dessert for the past 4 days. Lots of catching up on work from last weeks lack of internet, enjoying the O, and hanging out with my boys.
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Although it's been a fast paced week, we are taking today to let loose and just enjoy each other's company.
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Happy Sunday Funday from #vegas
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#LOUDperformancetraining #TeamLOUD
Vegas + last day = Pool party βž–βž– Been out here in the dessert for the past 4 days. Lots of catching up on work from last weeks lack of internet, enjoying the O, and hanging out with my boys. βž–βž– Although it's been a fast paced week, we are taking today to let loose and just enjoy each other's company. βž–βž– Happy Sunday Funday from #vegas  βž–βž– #LOUDperformancetraining  #TeamLOUD 
Iron sharpens iron.
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Enjoying my time in Las Vegas for Olympia weekend with two of my bests @skullz_ceo @johnny_d_casalena. It's great talking shop and just being engulfed in bodybuilding for a few days. Got a great back workout in late last night right after mens open prejudging and I got the angle on everyone for a changeπŸ˜‚
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#LOUDperformancetraining #SkullzandBarbells #ProFXPrecision
Iron sharpens iron. βž–βž– Enjoying my time in Las Vegas for Olympia weekend with two of my bests @skullz_ceo @johnny_d_casalena. It's great talking shop and just being engulfed in bodybuilding for a few days. Got a great back workout in late last night right after mens open prejudging and I got the angle on everyone for a changeπŸ˜‚ βž–βž– #LOUDperformancetraining  #SkullzandBarbells  #ProFXPrecision 
Draw it in, blow it out.
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#LOUDperformancetraining #TeamLOUD @loudperformancetraining www.TeamLOUD.com
Two posts in two days? What's gotten into me?
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Running on little sleep, long ass days, and nutrition has been a little off. None of which are excuses to not train while on the road. Got a great leg workout in with @skullz_ceo today at The Gym Pittsburgh between prejudging and the night show for IFBB North American's. Lots of heavy higher rep sets and dropsets. When you are training in a gym that isn't your normal spot, it's almost impossible to track progression (free weight lifts don't apply), so you better bring the intensity! I had nothing left in me so excuse the πŸ’©face.
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#LOUDperformancetraining #TeamLOUD @loudperformancetraining www.TeamLOUD.com
Two posts in two days? What's gotten into me? βž–βž– Running on little sleep, long ass days, and nutrition has been a little off. None of which are excuses to not train while on the road. Got a great leg workout in with @skullz_ceo today at The Gym Pittsburgh between prejudging and the night show for IFBB North American's. Lots of heavy higher rep sets and dropsets. When you are training in a gym that isn't your normal spot, it's almost impossible to track progression (free weight lifts don't apply), so you better bring the intensity! I had nothing left in me so excuse the πŸ’©face. βž–βž– #LOUDperformancetraining  #TeamLOUD  @loudperformancetraining www.TeamLOUD.com
Apparently the mirrors in Pittsburgh are more anabolic than Florida.
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#LOUDperformancetraining #TeamLOUD @loudperformancetraining www.TeamLOUD.com
"Nothing so conclusively proves a man’s ability to lead others as what he does from day to day to lead himself" - Thomas J. Watson
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#LOUDperformancetraining #TeamLOUD @loudperformancetraining www.TeamLOUD.com
"Nothing so conclusively proves a man’s ability to lead others as what he does from day to day to lead himself" - Thomas J. Watson βž–βž– #LOUDperformancetraining  #TeamLOUD  @loudperformancetraining www.TeamLOUD.com
"If a man has any greatness in him, it comes to light – not in one flamboyant hour, but in the ledger of his daily work." - Beryl Markham
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You can often see when someone is going to do well, far before prep starts. The competitors using their food scale in the offseason, posing when bodyfat is at a higher level, or avoiding drinks/binge eating....those are the people that you know are going to be in shape. Those people want it. True competitors all year around and not just 12 weekers.
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#LOUDperformancetraining #TeamLOUD @loudperformancetraining www.TeamLOUD.com
"If a man has any greatness in him, it comes to light – not in one flamboyant hour, but in the ledger of his daily work." - Beryl Markham βž–βž– You can often see when someone is going to do well, far before prep starts. The competitors using their food scale in the offseason, posing when bodyfat is at a higher level, or avoiding drinks/binge eating....those are the people that you know are going to be in shape. Those people want it. True competitors all year around and not just 12 weekers. βž–βž– #LOUDperformancetraining  #TeamLOUD  @loudperformancetraining www.TeamLOUD.com
I encourage people to get into bodybuilding for the right reasons. Maybe you need some structure in your life or want to challenge bettering yourself both physically and mentally. Maybe you want to become healthier or have some added purpose and direction. Whatever the reason, don't do it strictly for the competition side of things. People that are always hyper focused on their next show are often the people who allow bodybuilding to bring unhealthy habits into their life and end up pretty miserable. Through all the workouts and all the meals, stay smiling.
βž–βž–
#LOUDperformancetraining #TeamLOUD @loudperformancetraining
I encourage people to get into bodybuilding for the right reasons. Maybe you need some structure in your life or want to challenge bettering yourself both physically and mentally. Maybe you want to become healthier or have some added purpose and direction. Whatever the reason, don't do it strictly for the competition side of things. People that are always hyper focused on their next show are often the people who allow bodybuilding to bring unhealthy habits into their life and end up pretty miserable. Through all the workouts and all the meals, stay smiling. βž–βž– #LOUDperformancetraining  #TeamLOUD  @loudperformancetraining