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  • socofitness
    Julian Soco
    @socofitness

Images by socofitness

Big boy Rhey smashing out 3x15 sumos. Using this as an accessory to his conventional deadlift at the moment. Big weights soon! @rhey.bugarin
Big boy Rhey smashing out 3x15 sumos. Using this as an accessory to his conventional deadlift at the moment. Big weights soon! @rhey.bugarin
@roopesh7 in his second cycle for 5/3/1. Going well so far in building more hypertrophy throughout the weeks. This is him doing the AMRAP of 100kg hitting 6 reps. Few weeks ago he can only hit 3 reps and now doubling it. Every lift counts!
@roopesh7 in his second cycle for 5/3/1. Going well so far in building more hypertrophy throughout the weeks. This is him doing the AMRAP of 100kg hitting 6 reps. Few weeks ago he can only hit 3 reps and now doubling it. Every lift counts!
Wincy getting that butt ready for summer with these feet elevated hip thrusts. 3 sets of 15 with a 5sec last rep pause superset with bulgarian lunges - @incy_wincyyyyy will be sore for a week. πŸ˜‚πŸ‘
Wincy getting that butt ready for summer with these feet elevated hip thrusts. 3 sets of 15 with a 5sec last rep pause superset with bulgarian lunges - @incy_wincyyyyy will be sore for a week. πŸ˜‚πŸ‘
@conzm8 squatting 3 days/week is paying off. High frequency is improving his high bar squat technique and weekly volume is accumulating. He will get into heavier weights soon and will definitely hit the 3 plate mark by the end of the year. Happy with his progress πŸ’ͺ🏽
@conzm8 squatting 3 days/week is paying off. High frequency is improving his high bar squat technique and weekly volume is accumulating. He will get into heavier weights soon and will definitely hit the 3 plate mark by the end of the year. Happy with his progress πŸ’ͺ🏽
Strong 12 rep AMRAP set with 92.5kg high bar for 17 yr old Rhey. He's focusing now on a powerlifting program and has been progressing well. Great base was built during his bodybuilding programs and now can focus on his weaknesses in the big 3. Aiming for a 140kg squat at 60kg BW in 12 weeks. Get it @rhey.bugarin !
Strong 12 rep AMRAP set with 92.5kg high bar for 17 yr old Rhey. He's focusing now on a powerlifting program and has been progressing well. Great base was built during his bodybuilding programs and now can focus on his weaknesses in the big 3. Aiming for a 140kg squat at 60kg BW in 12 weeks. Get it @rhey.bugarin !
Finishing off the upper body session with compound set of preacher db curls and incline db tricep extensions. Focusing on agonist and antagonist muscle groups to maximize hypertrophy - moved on with 4x12 push and pulls. Elliot training 3x a week with me has improved strength dramatically and body composition is improving. Bruce Lee lookalike!
Finishing off the upper body session with compound set of preacher db curls and incline db tricep extensions. Focusing on agonist and antagonist muscle groups to maximize hypertrophy - moved on with 4x12 push and pulls. Elliot training 3x a week with me has improved strength dramatically and body composition is improving. Bruce Lee lookalike!
@judyzhu1 getting her ass back to training after a lazy two week hsc trial period. Goal is to lose more body fat which she's done before and to focus on building her butt. Back to strict calories and macros πŸ˜‚
@judyzhu1 getting her ass back to training after a lazy two week hsc trial period. Goal is to lose more body fat which she's done before and to focus on building her butt. Back to strict calories and macros πŸ˜‚
When the lat pulldowns are taken, you don't skip them and run away, you find an alternative. This is Jeremy hitting single arm cable pulldowns from a slight different angle to target lats and a bit more rhomboids. Today we focused on scapular retraction to focus on proper muscle activation rather than just moving the weight. Form has to always be on point. πŸ‘ŒπŸ½
When the lat pulldowns are taken, you don't skip them and run away, you find an alternative. This is Jeremy hitting single arm cable pulldowns from a slight different angle to target lats and a bit more rhomboids. Today we focused on scapular retraction to focus on proper muscle activation rather than just moving the weight. Form has to always be on point. πŸ‘ŒπŸ½
Janine, one of the most chilled and dedicated mums out there, learning sumo deadlifts. She's been feeling a bit of lower back tightness, so we moved to sumos to focus more on gluteus and hamstrings. This was a superset with bulgarian bag elevated heel hip thrusts. She is one strong woman! πŸ’ͺ🏽πŸ’ͺ🏽
Janine, one of the most chilled and dedicated mums out there, learning sumo deadlifts. She's been feeling a bit of lower back tightness, so we moved to sumos to focus more on gluteus and hamstrings. This was a superset with bulgarian bag elevated heel hip thrusts. She is one strong woman! πŸ’ͺ🏽πŸ’ͺ🏽
Roopesh trying out some overhead squats. Feeling tight in his pecs as he did it right after a bench session. He is learning to be more stable in the over head position as we move on to more advanced weightlifting.
Roopesh trying out some overhead squats. Feeling tight in his pecs as he did it right after a bench session. He is learning to be more stable in the over head position as we move on to more advanced weightlifting.
@gabihong_ finally back to training after 2 months off due to the HSC life. Main focus is to strengthen her lower body and drop body fat to prep up for her dancing career (if she goes through it lol). Good potential for a young girl and glad to see her focused again during these next few stressful weeks leading up to HSC. Barbell hip thrust with a slight pause at the top is shown which is then superset with Bent over rows (3x15; 30s rest).
@gabihong_ finally back to training after 2 months off due to the HSC life. Main focus is to strengthen her lower body and drop body fat to prep up for her dancing career (if she goes through it lol). Good potential for a young girl and glad to see her focused again during these next few stressful weeks leading up to HSC. Barbell hip thrust with a slight pause at the top is shown which is then superset with Bent over rows (3x15; 30s rest).
Rhey, the new born power lifter, on the Wendler 5/3/1 program now focusing on strength. He's 17 years old and has massive potential as seen in his testing. Watch him in 8-12 weeks for a massive PB in the big 3. Right now is week 1 for him and getting his stiff leg deadlifts going. @rhey.bugarin
Rhey, the new born power lifter, on the Wendler 5/3/1 program now focusing on strength. He's 17 years old and has massive potential as seen in his testing. Watch him in 8-12 weeks for a massive PB in the big 3. Right now is week 1 for him and getting his stiff leg deadlifts going. @rhey.bugarin
Elliot releasing his tight fore arm muscles that's affecting his grip during his working sets. He works all day on the computer in a position that leads to tightness overtime in his pecs and muscles around his wrists. Train but also work on prehab (releasing and active stretching) to have a more injury preventive workout!
Elliot releasing his tight fore arm muscles that's affecting his grip during his working sets. He works all day on the computer in a position that leads to tightness overtime in his pecs and muscles around his wrists. Train but also work on prehab (releasing and active stretching) to have a more injury preventive workout!
New client, Elliot, on a lower and upper body hypertrophy split. He is seeing me 3x/week to focus on building a foundation before we move on to more complex barbell exercises. Side step ups with a slow and controlled eccentric are performed here starting with his non dominant leg which is followed by DB single leg RDL. Focusing on agonist/antagonist compound sets allow him to maximize work capacity and hypertrophy over a shorter period of time. Watch his progress in a few weeks!!
New client, Elliot, on a lower and upper body hypertrophy split. He is seeing me 3x/week to focus on building a foundation before we move on to more complex barbell exercises. Side step ups with a slow and controlled eccentric are performed here starting with his non dominant leg which is followed by DB single leg RDL. Focusing on agonist/antagonist compound sets allow him to maximize work capacity and hypertrophy over a shorter period of time. Watch his progress in a few weeks!!
@incy_wincyyyyy performing single leg glute bridges to focus on activating her left and right sides separately. She has built good shape on her lower body by doing compound sets to build lean muscle. Good progress @incy_wincyyyyy ! 😁πŸ’ͺ🏽
@incy_wincyyyyy performing single leg glute bridges to focus on activating her left and right sides separately. She has built good shape on her lower body by doing compound sets to build lean muscle. Good progress @incy_wincyyyyy ! 😁πŸ’ͺ🏽
@warren_guan listening to me and going up with 50kg shrugs. Strong, young lad always training hard. He wanted to stay with 45s but might as well go to the heaviest db's. πŸ’ͺ🏽πŸ’ͺ🏽
@warren_guan listening to me and going up with 50kg shrugs. Strong, young lad always training hard. He wanted to stay with 45s but might as well go to the heaviest db's. πŸ’ͺ🏽πŸ’ͺ🏽
Nishtha hating these hip circle side walks as her warm up. She is using these before squats and deadlifts to make sure she externally rotates the hips to feel her glutes. She has been training 4-5 days a week and seen amazing progress so far. She's loving it. πŸ˜‚πŸ’ͺ🏽 @sharmanish211
Nishtha hating these hip circle side walks as her warm up. She is using these before squats and deadlifts to make sure she externally rotates the hips to feel her glutes. She has been training 4-5 days a week and seen amazing progress so far. She's loving it. πŸ˜‚πŸ’ͺ🏽 @sharmanish211
Roopesh came to me 3 months ago asking me on how to increase his strength. We started off with a structural balance phase focusing on his imbalances, then moved on to hypertrophy and a 5x5 strength phase with 3 goals on his mind. 3 months later he tested his one rep max's and achieved them. I definitely guided him with proper technique and programming but without his dedication and hard work ethic, he wouldn't have done it. I'm proud of Roopesh with his gains so far and keen to see where he can go. His lifts were: 125kg squat (40+ PB), 90kg bench (20+PB), 145kg (50+ PB) deadlift at 72kg bodyweight. @roopesh7 @snapfitnessburwood
Roopesh came to me 3 months ago asking me on how to increase his strength. We started off with a structural balance phase focusing on his imbalances, then moved on to hypertrophy and a 5x5 strength phase with 3 goals on his mind. 3 months later he tested his one rep max's and achieved them. I definitely guided him with proper technique and programming but without his dedication and hard work ethic, he wouldn't have done it. I'm proud of Roopesh with his gains so far and keen to see where he can go. His lifts were: 125kg squat (40+ PB), 90kg bench (20+PB), 145kg (50+ PB) deadlift at 72kg bodyweight. @roopesh7 @snapfitnessburwood