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#transformationtuesday 3 year difference and about 20 lbs lighter. • • I’d be lying if i said it’s difficult for me to stay motivated. For about 7 years now, I’ve fallen in love with the weights, the atmosphere, the intensity. I don’t force myself into the gym every day. I come here because i WANT to be better every day. I WANT results, i want improvement. And if your health is important to you, you should too. • • For those that don’t know, I’m currently taking clients at Gold’s Gym in St. Charles. I’m super excited to give back to the fitness community and help others achieve their goals. If anyone has any questions, feel free to message me!💪🏽

As I mentally prepare for surgery tomorrow this rings true today more than ever before. We’ve dealt with so much change in our lives over the last couple of years, it seems as if “change” has become our norm and not the other way around. I am proud of our ability to adapt to our circumstances and to find opportunity for growth. Rather than dwell on what if’s and bemoan the need for adjustment @fightertofit and I have found that together we work well on pushing one another to new things and to accept the need for change and thrive in finding what’s new. Fear of change and the desire for normalcy is what trips up so many of us. It often feels like you’re losing control when you’re facing uncertain circumstances. The fear of the unknown creeps in and steals away the joy of a new opportunity for learning and for growth. See the change for what it is, for what it teaches us. Apply those lessons and move on. Don’t get stuck living in the past because the future always holds hope ahead. Have a great day my friends. Your prayers are coveted and appreciated as I undergo surgery to repair my rotator cuff tomorrow!!!!


Pretty nice session today, testing the waters on my Popliteus/calf injury. Happy to say I had no issues during, but my knee is a little stiff now. - Warmed up with some sled pulls/pushes, Glute Ham Raise, push ups and varied grip rows. Then worked up to my first working set on Dynamoc Effort Box Squats, followed by Arched Back Romanian Deadlifts and Chest Supported Rows (oh for a cambered bar....) - Finished with 4x8 Hanging Leg Raises and 3x30 second hexagonal dumbbell holds (cus my grip is waaaaaank 😑 ) - #powerlifting #powerlift #powerlifter #Strengthtraining #getstrong #dynamiceffort #squats #squatting #power #powerbuilding #train #training #workout #instafit #fitfam #fitspo #workout #norwichpowerlifting #englishpowerlifting #britishpowerlifting

IPF approved tomato face! 🦍🦍🦍🦍🦍🦍 www.xplosiveape.com✔ @xploapenutrition whey✔ Xplosiveape clothing size s-5xl✔ 10% discount code PHATMUSCLE89✔ 🌍worldwide delivery✔ 💪🏻💪🏻 🦍🦍🦍🦍🦍🦍 #protein #nutrition #xplosiveape #ape #teamxplosiveape #supplements #steroids #gymrat #creatine #ipf #banter #progress #gymmotivation #gymlife #personaltrainer #programming #jokes #exercise #instafit #fitness #motivation #positive #influencer #kneewraps #cerberus #squats #powerlift #crossfit

DUMB EXERCISES VS SMART EXERCISES by @jmaxfitness - Just because an exercise looks cool or impressive on YouTube, it doesn't mean that you should be doing it too. - For example, if you want to look jacked, you need to put as much tension into the muscle as possible to BUILD THE MUSCLE. If you're standing on a bosu ball doing squats and/or curls, you're not able maximize the tension, and you're wasting your time. - You need to stick to the basics because they work. Is it boring? Maybe. Does it work? Yes. In all honest, you know what's more impressive than squatting on a bosu ball? Being able to squat 400lbs, bench press 300lbs, deadlift 500lbs, and row 200lbs. You'll get more jacked by doing this too. - If someone you know is wasting their time on dumb exercises, then send them here. - - If you want to burn fat WITHOUT cutting calories and STILL eat your favorite foods, then I invite you to join the waiting list for my new Fat Loss Acceleration Program (link in bio @muneeb.mash). Check our the results I got from week 1 of following the program myself in the highlights! - - #smartexerciseforsmartpeople #dumbexercises #exercise #exercisescience #dailyundulatingperiodization #stronglifts #strengthtraining #getstrong #heavylifting #DUP #dupworkout #thedupmethod #backsquat #deadlift #benchpress #squatbooty #squatchallenge #squatlife #squatday #squatguide #deadlifting #deadliftday #deadliftparty #deadliftordie #benching #benchday #benchpressing #powerlift #powerlifters #powerliftinglife


Its a funny story actually. I was supposed to do 185x2 to pins but I didn’t set the pins high enough so it went to the chest and at the end you can hear me say “WTF HOLD UP” because at that moment I just benched 185lbs. Accidental PR. I think so!! As always my hype queen @fit_heroin with the expert handoff and spot! ---------------------------------------------------- #CTI #ctifam #coopertraininginstitute #mechanicstechniquewhitelights #usapl #usapowerlifting #adfpa #juniopowerlifting #notpopulardontcare #sumo #hookgrip #powerlifting #squat #bench #wraps #powerlift #bodybuilding #natural #gwpl #singleply #squat #equipped #9for9 #57kg #powerlifting #usaplpa @coachzcooper @coopertraininginstitute @hplifting_system


190kg x8 @6 deficit Deadlift. A lot of effort spent on this set trying to stop the bar from bouncing around which is frustrating. Still @6 though, but could have been a lot less. Feel like I can get 220kg x8 @9 right now. -------------------------------------------------------------------------------------------------------------------------------------------------------------------- Use Code 'GAINSWOLE' for 15% off at https://www.gainsupplements.com/ -------------------------------------------------------------------------------------------------------------------------------------------------------------------- #strengthmatas #makeitgain #gainsupps #gainswole #powerlifting #power #powerlift #lift #lifting #lifts #squat #bench #deadlift #sbd #ipf #rpe #epa #eleiko #ivanko #gym #gymlife #squatbooty #addidas #addidaspowerlift #Britishpowerlifting #NorwichPowerlifting #GrahamLuck #bighorse

Posted @withrepost@jmaxfitness SIMPLEST WAY TO GET STRONG by @jmaxfitness - If you want to get strong, here's the winning formula: - Low variety of exercises. Don't use all these different exercises to "confuse your muscles". Stick with a few big compound exercises for each movement: squat, hinge, pull, and push. - Practice makes perfect. Want to get strong fast? Lift every day. Work up to a heavy set. If you like crap, stop here. If you feel good, keep going and work your way up to a max or PR. If you still feel awesome, do a few backoff sets. - Rule of 10. I got this one from Dan John. Each workout should have approximately 10 total reps (not including warmups). So this could be as simple as 5 sets of 2, 2 sets of 5, 3 sets of 3, 5-3-2, or 6 sets of 1 (exception to the rule). - Progressive overload. At least once per week, try to beat your previous personal best. The goal is to get stronger, and the only way to do that is to attempt to hit PR's occasionally. If you're a beginner, you should try to hit PR's every workout. If you're an intermediate, you should try to add 5-10lbs to each big lift per month. If you're advanced, take gains when you can get 'em. It takes time and consistency. Winterfell wasn't built in a day, but look at it now, and Winter is Coming. - If someone you know is trying to get stronger, then send them here. - BTW I borrowed this idea from @chroniclesofstrength - #dailyundulatingperiodization #stronglifts #strengthtraining #getstrong #heavylifting #DUP #dupworkout #thedupmethod #backsquat #deadlift #benchpress #squatbooty #squatchallenge #squatlife #squatday #squatguide #deadlifting #deadliftday #deadliftparty #deadliftordie #benching #benchday #benchpressing #powerlift #powerlifters #powerliftinglife #powerliftingmotivation #bigtriceps #armdayeveryday #jmaxfitness

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