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Surround yourself with those who will challenge you, push you, motivate you. Those who keep your fire lit and make you better. Thanks to @jasonamurao for the bad ass video. Go give him a follow ! . . . #fitness #fitnesslife #fitnesspro #fitnessfam #weightlossideas #weightloss #weightloss3weeks #weightlosstips #muscle #bodybuilding #fitnessmodel #instafit #cardio #health #eatclean #motivation #gains #fitnessaddict #gymlife #healthy #fitspo #training #lifestyle #like #sport #strong #gym #fit


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Leg day (quad focus 🦖)⁣ ⁣ Recording leg day is a butt sometimes, so sorry about the cropping.⁣ ⁣ It's time for my rambling about my new split design.⁣ ⁣ I've split up my upper and body days to have a focus on one muscle isolation and compound the surrounding muscles. Additionally, all upper days will have a couple things for shoulder/upper back (usually in a superset) and all lower days will focus on a general movement pattern. ⁣ ⁣ Okay that sounds more complicated than it is. So, for example here's what today's leg day looked like and my reasoning. I'm leaving out set scheme:⁣ ⁣ 🌟 Front Squats, heel elevated (quad focused squat, the load is mostly on the quads as the body is kept upright, but it's a squat so all of the posterior chain is involved)⁣ 🌟 Split lunges, barbell front loaded (quad focused because of the upright position and really short stride. If I were to do a stepping lunge, my hamstrings and glutes would want to take over for balance, so I like the narrow split stance because of the stability)⁣ 🌟 Hack squats, heel elevated (quad focused, these really hurt 😐)⁣ 🌟 Leg Press, narrow stance (I don't leg press for the sake of loading, it's purely for hypertrophy. So, I try to keep constant tension and don't go full range of motion and in general, I feel it in both my hamstrings and quads)⁣ 🌟 Single Leg Extensions, with double leg extension superset (this is the quad burnout. I do as many reps as I can on my weaker side, match it with the other leg, then do the same amount of reps with both legs. Legs close together and feet pointed straight)⁣ 🌟 Single Leg Hyperextension, with hyperextension superset (this is my general leg day finisher. I have facepulls as my upper body finisher)⁣ ⁣ So, you'll see when I break down the rest of my week how my thought process is going. This wasn't a big change to my usual quad focused leg day but the overall design will come starting with tomorrow's back focused upper body day.⁣ ⁣ That's all 🦖⁣ ⁣ #legday #quadzilla #quads #frontsquat #splitsquats #hacksquat #bodybuilding #fitnessprogress #다리운동 #운동 #프론트스쿼트 #스플릿스쿼트 #스쿼트 #운동하는여자 #보디빌딩


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I’m sure you all know this exercise! Leg Extensions are great for targeting & strengthening your quads. Try doing 4 sets x 20 reps. 🤗 #brianakworkouts - Wearing all @brianakcollection! 💕


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#legday DESTRUIDOR com o @personalrogeriosouza que quase me fez botar a refeição pré treino pra fora!! 😵🏋 Quer atingir seus objetivos? Vem pra @moverefitness academia de resultados! #Desafioprx10 #emagrecercomsade #emagrecimento #bodybuilding #Bodychange #gym #gymlife #nopainnogain #moverefitness #wedynutrition #fabricadesuplementos #nutrata


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New block, new lifts. Beltless front squats to kick it off. Where do I start? I’ve never, ever done a set of front squats in my life. Today was my first time, and yeah I kinda like them. Call me crazy, I am. 😂. Several sets, working up to 315 lb. single. @mother_teresa_of_gains with programming and coaching. . . . . #masterspowerlifting #masterspowerlifter #powerlifting #powerlifter #weightlifting #strengthtraining #bodybuilding #crossfit #rawpowerlifting #usapl #usapowerlifting #93kg #masters #frontsquat #squats #squatspo #squatworkout #sbd #apemanstrong #guyswholift #gymmotivation #gymlife #fitfam #fitness #fitnessmotivation #fitspo #fitstagram


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🏈 2019 Pre Season 💧 #bhfyp♥️♥️♥️♥️♥️😍😍😍😍👍👍👍👍👍👍👍👍👍👍👍👍👍👍♒⏭️♒⏭️♒⏭️♒⏭️♒⏭️♒⏭️♒♒♒♒♒♒♒♒♒♒♒♒♒💓💓💓💓 athletics #fitness #athlete #trackandfield #training #sport #gym #run #fit #running #sports #motivation #bodybuilding #atletismo #to track #mma #football #workout #tracknation #strength #fitfam #nike #gymnastics #Sports #action #runner #NBA #NFL #NHL #bhfyp😋😋😎😎😎😍😍😘😘😘😘😘😘😘😘😘😘😘😘😘😉😊😋😎🌵💒📊💉🚸🔚➗✖️🛌🍍🍃🍃🍃🎋🎋🌾🌾🍄🍄🍄🌾🌾🎋🍃🍃🌵🌵🌳☘☘☘☘🌿🌿🌳🌵🎄


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1 mile run before 💤 #bhfyp♥️♥️♥️♥️♥️😍😍😍😍👍👍👍👍👍👍👍👍👍👍👍👍👍👍♒⏭️♒⏭️♒⏭️♒⏭️♒⏭️♒⏭️♒♒♒♒♒♒♒♒♒♒♒♒♒💓💓💓💓 athletics #fitness #athlete #trackandfield #training #sport #gym #run #fit #running #sports #motivation #bodybuilding #atletismo #to track #mma #football #workout #tracknation #strength #fitfam #nike #gymnastics #Sports #action #runner #NBA #NFL #NHL #bhfyp😋😋😎😎😎😍😍😘😘😘😘😘😘😘😘😘😘😘😘😘😉😊😋😎🌵💒📊💉🚸🔚➗✖️🛌🍍🍃🍃🍃🎋🎋🌾🌾🍄🍄🍄🌾🌾🎋🍃🍃🌵🌵🌳☘☘☘☘🌿🌿🌳🌵🎄


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Deficit stiff leg: 425x 8, 475x 6 Ssb: 4pps x 7 #legs #pull #deadlift #deficitdeadlift #stifflegdeadlifts #ssb #squat #bodybuilding #powerlifting


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One mistake I see most beginners make is doing too much at the start of their lifting journey. Going to hard in the gym can cause burn out, or a higher risk of injury. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Burn out and injury will both cause you not to be in the gym, which in short will cause you not to reach your goals. Burn out is kind of like the mental version of a physical injury. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ A good place for beginners to start is about 6-10 hard working sets per muscle group per week. This doesn't mean go to failure, leave about 1-2 reps in the tank per set. Then you could start bringing the sets up every 3-4 weeks when you feel as though you handle it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Remember more isn't necessarily better. Think quality over quantity. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Today's workout Rdl 4 x 6-8(285lbs) Leg press 3 x 6-8(460lbs) Lying hamstring curls 3 x 10-12(40lbs), RP x 46(30lbs) Leg extensions 2 x 10-12(100lbs), RP x 36(75lbs) Standing calves 4 x 6-8(225lbs) not recorded Seated calves 3 x 10-12(90lbs) not recorded ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🚨comment your favorite muscle to train🚨 . . . #bodybuilding #bodybuilder #fullbodyworkout #fulllowerbodyworkouts #hypertrophy #bulk #shredding #shredded #legday #lowerbodyworkout #muscle #legs #hamstrings #calves #back #pump #consistency #wilksstrong #fatloss


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[425×4×4] Volume PR for this movement.. followed with my least favorite movement.. rack pulls.. up to 545. Usually the movements/exercises you hate the most are the ones you suck at, so do it more often so you suck less. . . . . #hypertrophy #depth #highbar #yokebar #depthbeforedishonor #grateful #squat #legday #westside #powerlifting #speed #powerbuilding #bodybuilding #fitspo #work #workout #workoutmotivation #driven #drive #legdrive #york #yorklegacy #rogue #ohiopowerbar #letswork #sbd #howmuchyabench #fitspo #fitnessmotivation #fitnessinspiration


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A major part of fitness is what you’re putting into your body, that’s why I work with @seizes_meals They make sure I get exactly what I need with their super macro friendly meals or even protein by the pound! 🤤 - 🔥 Code: sollymealprep for 10% off


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You ever feel nocturnal?


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Had the privilege of meeting one of my biggest fitness idols a few weeks back in @calumvonmoger who is the modern master of the classic physique, and the only qualified individual to be cast as the great @schwarzenegger in the movie Bigger. It was a humbling and inspirational experience that has since motivated me to better my work and direct my career in health and wellness; stay tuned y’all! #casperthefriendlyghost #teamvonmoger #koalafreak #staunchnation #bodybuilding #gymmotivation #flex #flextexas #fitness #rocksdiscountvitamins


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“It’s okay to FAIL only if...”⁣ you understand that it does NOT mean you are a failure. It means that you want to grow. However, this only applies if you know you tried your best. How can you grow if you don’t know what it’s like to fail and overcome that failure? You reflect on what happen and see what you can learn from it. ⁣ —⁣ This applies to school exams as well. If you fail an exam, think about what you can learn from your study habits. What can I do different for the next test? Are there questions or topics that I got wrong that will be on the next test as well? To digress, it’s like when you eat something you find out you’re intolerable or allergic to. Every time you see that item, you know not to eat it, otherwise the same bad thing will happen. I’m not sure if that makes sense in the way I’m trying to relay, but I hope it does😅⁣ — ⁣ I tried this obstacle the last time I went to the ninja gym and didn’t complete it because I did it too far into my workout and was too tired (there’s a video of this on my page). When I went on Saturday, I learned to not wait until the end. However, I had a different issue this time. My fear of heights and falling decided to kick in 🙃 probs due to my emotional state not being the best this past week. The first time I did it Saturday, I got scared as I got to the top and decided to stop and drop. I then told myself I can’t be scared like this and was determined to try it again. I did a little better, but as you see in the video, I slipped for a sec (you can hear me say “oh my god”) and that was enough to make me lose my focus and end up falling. It was a rush falling from what felt like a far drop, but I’m still proud of myself for trying again, and will accomplish the obstacle completely the next time I go 💪 just remember, failing does not mean you are a failure, it means you were brave enough to try ❤️


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#Repost @waldemarguimaraes with @get_repost ・・・ Podemos montar uma sequência de exercícios dentro de um programa periodizado ao longo da semana ou mesmo ao longo de um mês, acima disto é mais uma previsão altamente incerta do que uma regra imutável. Agora, antes de passar uma série de exercícios, é muito importante que se saiba a forma de execução, a aplicação correta dos princípios de treinamento, isto envolve dentre outros cuidados, a mecânica do movimento, utilização de controle do mesmo, aceleração compensatória, respiração durante os exercícios, FOCO MENTAL, medidas de segurança e em nosso caso, o entendimento das variáveis subjetivas de trabalho Submáximo, a Falha e a Falha Total. Algumas vezes pessoas durante a consulta saem com um choque de realidade, mas compreendem perfeitamente o que queremos passar. #mitafundo #fechaacaraetreina #mantenhaofoco #musculaço #bodybuilding #treinamentoautoconsciente #foco #concentraço #livro


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I LUNGED 10 IN A HALF MILES. But that’s not even what I’m the most pumped about. This weekends Thunderdome Competition is! First VLOG is LIVE on My Youtube. I’m going to try and show you EVERYTHING throughout this PROCESS. I really would appreciate if you went and watched YouTube video and do feel you will learn a lot throughout this process. LINK IN BIO. I appreciate your support and I’m super hype! It’s going to be amazing 🙌🏻


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I don’t praise her enough. She’s been through a living hell, and somehow pulled herself through it and continues to grow. Many have turned their backs on you and counted you out. But that’s cool, you have your daddy. And my shoulders are big and strong!! You’re beautiful, smart, funny, and extremely silly!!! And now, I’ve witnessed you blossom into an amazing young woman. Don’t change a thing! Be yourself. Love Yourself. #daddysgirl


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Красота окружает нас🌸 Важно лишь уметь её замечать.Важно чувствовать её душой и сердцем.😌 Всмотритесь в природу(в каждую веточки,цветочек и травинку)-это прекрасно! Прекрасно уметь удивляться этому! Прекрасно этому искренне радоваться! Мне хочется это транслировать.🗣 Мне хочется, чтобы вы обращали на это внимание. Мне хочется, чтобы ваша жизнь стала хоть чуточку ярче. Мне хочется, чтобы вы улыбнулись и в вашей душе стало теплее🙌🏼


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Miguel: I want 455 for a double Quad: Nah I shouldn’t be mad cause this is 25lbs over my third attempt just two and a half months ago, but.. iykyk Officially a month out - time to really dig and peak. Let’s do the damn thang @el_gof97 @abiyababu #strengthdesign


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Dream big. Don’t lose sight of your hopes and dreams. Work hard. Plan for success and set goals for yourself. There are bigger things waiting for you in this world and it’s your job to go and get them🗣 . #motivation #goals #weightlifting #bodybuilding #fitness #health #hopes #dreams #workhard #success #austin #atx #gymshark #alphalete #trusttheprocess


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Discipline!! 😈. Deciding what you want now and where you want to be!!


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Pode até parecer besteira, mas estou muito feliz com as minhas pequenas conquistas! 💪🏼😊 . . . . . . . . . #evoluço #happy #healthylifestyle #health #fitness #photooftheday #photography #love #instagood


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신분증 상습적 분실


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I'm grounded... 😡


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⭐ .. Remember, the day you plant the seed is not the day you eat the fruit. Be patient. Be humble. Keep moving forward and know that all the hard work you're putting in day in and day out will produce the results you've been looking for. Your time is coming. Do not give up... . ..... ........... ................ ........... ...... . ....... ........... ................ ........... ....... . The link's in the bio for your Nutrition and Training services. Thanks for your support 💪🏽💪🏽💪🏽


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🌟 A family that LIFTS together, STICKS together! 🌟 @jay_thequick 🌟 @dhardyhealth Big S/O to: 🏆 @t_hi41 🇺🇲 @nutritionzone_moval 👑 @teenytinytrina . ..... ........... ................ ........... ...... . ....... ........... ................ ........... ....... . The link's in the bio for your Nutrition and Training services. Thanks for your support!


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⭐ Whatever you do Do your best... . ..... ........... ................ ........... ...... . ....... ........... ................ ........... ....... . The link's in the bio for your Nutrition and Training services. Thanks for your support 💪🏽💪🏽💪🏽


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💥 True humility is not thinking less of yourself But thinking of yourself, less... #Paganini 🇺🇲 @nutritionzone_moval 🇺🇲 📸 @teenytinytrina . ..... ........... ................ ........... ...... . ....... ........... ................ ........... ....... . Visit the website on my bio and leave your information if you or anyone you know and love needs personal training or life coaching.


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🇺🇲 Always on my hustle Always on my grind 24/7 365 . ..... ........... ................ ........... ...... . ....... ........... ................ ........... ....... . Visit the website on my bio and leave your information if you or anyone you know and love needs personal training or life coaching.


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Learn & try something new. Finished arm day with 6-7 supersets of cable bicep curls (standing & laying mid set), while keeping my core engaged, along with tricep push downs. A great variation to throw my body off from what it’s used to. Give it a shot! Have a great weekend fit fam. 🎵: Killshot (by @eminem) *I do not own the rights to the music* Grab you Classic Dad Hat (on my head) & other gear at TeamSwoh.com/shop (link in bio) today! #TeamSwoh #StackingWeightsOutHere #PersonalTrainer #ArmDay #Fitness #FitSpo #FitFam #Fit #GymLife #Work #Lift #Gym #Training #WorkOut #BodyBuilding #Gains #NoPainNoGain #Love #FitnessMotivation #Black #Entrepreneur #InstaGood #InstaFit #InstaVideo #VideoOfTheDay #Motivation #NeverGiveUp #Health #Healthy #Blessed


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Make sure you have this unbothered expression on your face when you’re told you can’t do it or it’s impossible. Watch God immeasurably Bless you abundantly right in their faces. When you ask God, believe & you shall receive. Prayer changes things. You’ve got nothing to lose. Have a blessed week everyone. Grab your Skee Jersey Tee (worn in photo) & other gear at TeamSwoh.com/shop (link in bio) today! #TeamSwoh #StackingWeightsOutHere #PersonalTrainer #Fitness #FitSpo #FitFam #Fit #GymLife #Work #Gym #Training #WorkOut #BodyBuilding #Gains #NoPainNoGain #Love #FitnessMotivation #Black #Entrepreneur #InstaGood #InstaFit #InstaPic #InstaPhoto #PhotoOfTheDay #PicOfTheDay #Motivation #NeverGiveUp #Health #Healthy #Blessed


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Arm day was on deck. To make sure I’m working my biceps completely without any assistance, I usually plant my back against a wall (in this case, a steel beam) so my body doesn’t rock while curling. This was immediately followed by dips. 4 sets of bicep/tricep supersets aka the Swoh Pump 💪🏽 Let’s get it 🤙🏽 Start the weekend off right by getting those GAINS Swoh Bros & Broettes! Join the team & grab the gear at TeamSwoh.com/shop (link in bio) today! #TeamSwoh #StackingWeightsOutHere #PersonalTrainer #Brand #ArmDay #Fitness #FitSpo #FitFam #Fit #GymLife #Work #Gym #Training #WorkOut #BodyBuilding #Gains #NoPainNoGain #Love #FitnessMotivation #Black #Entrepreneur #BlackOwnedBusiness #InstaGood #InstaFit #InstaVideo #VideoOfTheDay #Motivation #Health #Healthy #Blessed


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You never know how much time you have left & you’ll never get back the time you lost. That’s why it’s so valuable. Doesn’t matter if it’s your fitness & health, your personal and/or business relationships, your family & friends, your job, or all of the above. Let the value of your time be known & make it count. Don’t waste it. Have a blessed week Swoh fam. Get your Skee Jersey Tee (worn in photo) & other gear at TeamSwoh.com/shop (link in bio) today! #TeamSwoh #StackingWeightsOutHere #PersonalTrainer #Fitness #FitSpo #FitFam #Fit #GymLife #Work #Gym #Training #WorkOut #BodyBuilding #Gains #NoPainNoGain #Love #FitnessMotivation #Black #Entrepreneur #BlackOwnedBusiness #InstaGood #InstaFit #InstaPic #InstaPhoto #PhotoOfTheDay #PicOfTheDay #Motivation #Health #Healthy #Blessed


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Haven’t attempted level 9 box jumps in 5 years. This was a goal I put off long enough & today I changed that. I called on my late brother TK for strength. I didn’t clear it all the way on the 1st try but with an additional nudge from the homie Kenny, I cleared it on the 2nd attempt. Another goal crushed. I did it big bro. What steps are y’all taking to crush your goals today? Whatever they are, don’t stop. Keep grindin’ . Get your Classic Dad Hat (on my head) & other gear at TeamSwoh.com/shop (link in bio) today! Get those GAINS Swoh Bros & Broettes! #TeamSwoh #StackingWeightsOutHere #Bunny #Fitness #FitSpo #FitFam #Fit #GymLife #Lift #Work #Gym #Training #WorkOut #BodyBuilding #Gains #NoPainNoGain #Love #FitnessMotivation #Black #Entrepreneur #BlackOwnedBusiness #InstaGood #InstaFit #InstaVideo #VideoOfTheDay #Motivation #NeverGiveUp #Health #Healthy #Blessed


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