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🎉 PB'S ON EVERY LIFT 💪
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To say today's session went well would be a MASSIVE understatement!!! Flat and incline bench rep PB's are just some of many improvements today! Getting better with every session! TOGETHER WE WILL GROW!💪
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By the way please excuse my face and don't worry... I wasn't sh*tting my pants 💩😂
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@leanactive 🍎
@teamleanactive 🍏
LEAN 10% discount - 10LIAM
https://www.lsjfitness.com
https://www.leanactive.com/Liam 💪
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#consistency #growth #bodypower #bodypowerexpo #LSJFITNESS #LSJARMY #togetherwewillgrow #leanactive #gains #shredded #gym #workout #bodybuilding #myprotein #abs #fitness #gymshark #alphalete
🎉 PB'S ON EVERY LIFT 💪 - To say today's session went well would be a MASSIVE understatement!!! Flat and incline bench rep PB's are just some of many improvements today! Getting better with every session! TOGETHER WE WILL GROW!💪 - By the way please excuse my face and don't worry... I wasn't sh*tting my pants 💩😂 - @leanactive 🍎 @teamleanactive 🍏 LEAN 10% discount - 10LIAM https://www.lsjfitness.com https://www.leanactive.com/Liam 💪 - #consistency  #growth  #bodypower  #bodypowerexpo  #LSJFITNESS  #LSJARMY  #togetherwewillgrow  #leanactive  #gains  #shredded  #gym  #workout  #bodybuilding  #myprotein  #abs  #fitness  #gymshark  #alphalete 
A few exercises from last nights chest/triceps workout. ▫️Incline BB Press --- 12,12,10,10,8
▫️Seated Cable Fly, Lower Focused --- 4x12-15
▫️Tricep Pressdowns --- 4 x 12-15 w/ 4x drop set on the last set
▫️Wide-grip Skullcrusher --- 4 x 12

The wide-grip skullcrushers has hands-down been the catalyst for my tricep growth this past year. Hands wide, and keeping the elbows rotated inward puts the focus on the long head of the tricep which is often missed. Give it a try! 
#fitness #fitnessmotivation #fitfam #bodybuilding #chestday #pescience #optimumnutrition #alphalete #alphaleteathletics #bulkingseason #cleanbulk
A few exercises from last nights chest/triceps workout. ▫️Incline BB Press --- 12,12,10,10,8 ▫️Seated Cable Fly, Lower Focused --- 4x12-15 ▫️Tricep Pressdowns --- 4 x 12-15 w/ 4x drop set on the last set ▫️Wide-grip Skullcrusher --- 4 x 12 The wide-grip skullcrushers has hands-down been the catalyst for my tricep growth this past year. Hands wide, and keeping the elbows rotated inward puts the focus on the long head of the tricep which is often missed. Give it a try! #fitness  #fitnessmotivation  #fitfam  #bodybuilding  #chestday  #pescience  #optimumnutrition  #alphalete  #alphaleteathletics  #bulkingseason  #cleanbulk 
Work in progress 💞💪🏽 always move forward 😉 Follow us @girlswholift
Work in progress 💞💪🏽 always move forward 😉 Follow us @girlswholift
get shit done ✔️ #legday model: @rowiekoers | morgen komen de Circle leggings olive green weer terug in de webshop !
get shit done ✔️ #legday  model: @rowiekoers | morgen komen de Circle leggings olive green weer terug in de webshop !
We all have good days and bad days.  Some days we feel amazing, and other days we feel like giving up. But why give up? Why throw away everything you have been working toward just because of one bad day?  Think about why you started in the first place and what your end goal is. Do you really want to waste all that time and effort you’ve put in so far just because of one thing? No, I don’t think so. All you have to do is think positive, tell yourself you can do this, and then try again and don’t let anything stop you 💪🏼🔥 #gymshark #alphalete #dance #happy #gym #fitness #fitfam #instafit #gymlife #motivation #goals #follow #like4like #workhard #noexcuses #muscle #workout #love #life
We all have good days and bad days. Some days we feel amazing, and other days we feel like giving up. But why give up? Why throw away everything you have been working toward just because of one bad day? Think about why you started in the first place and what your end goal is. Do you really want to waste all that time and effort you’ve put in so far just because of one thing? No, I don’t think so. All you have to do is think positive, tell yourself you can do this, and then try again and don’t let anything stop you 💪🏼🔥 #gymshark  #alphalete  #dance  #happy  #gym  #fitness  #fitfam  #instafit  #gymlife  #motivation  #goals  #follow  #like4like  #workhard  #noexcuses  #muscle  #workout  #love  #life 
GETTING STRONGERRRR 😈
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Put up 185 for a double on OHP yesterday. Had a third in me but I knew it would be a grinder rep and as I learned before... I didn’t want to risk straining my neck for what was already a PR. Getting stronger and lifting heavier, lower reps on Overhead Press has been crucial in my shoulder development this year and I really recommend switching your focus if you are experiencing any type of plateau. ✌🏼
GETTING STRONGERRRR 😈 - Put up 185 for a double on OHP yesterday. Had a third in me but I knew it would be a grinder rep and as I learned before... I didn’t want to risk straining my neck for what was already a PR. Getting stronger and lifting heavier, lower reps on Overhead Press has been crucial in my shoulder development this year and I really recommend switching your focus if you are experiencing any type of plateau. ✌🏼
Had meself a few bevvy's last night & I've being feeling 'dead as a dodo' all day. I'm an old man,  Just not able anymore!! #lightweight .
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#gym #weights #fitness #fitguys #fitnessmodel #muscles #workout #fitspo #bodybuilding #ukfitfam #fit #fitfam #beastmode #beachbody #mensphysique #trainhard #aesthetics #girlswholift #strongman #gains #strength #irish #musclemen #instaman #gymtime #liftheavy #zyzz #alphalete #gymshark
Had meself a few bevvy's last night & I've being feeling 'dead as a dodo' all day. I'm an old man, Just not able anymore!! #lightweight  . . . . . . . . . . . . #gym  #weights  #fitness  #fitguys  #fitnessmodel  #muscles  #workout  #fitspo  #bodybuilding  #ukfitfam  #fit  #fitfam  #beastmode  #beachbody  #mensphysique  #trainhard  #aesthetics  #girlswholift  #strongman  #gains  #strength  #irish  #musclemen  #instaman  #gymtime  #liftheavy  #zyzz  #alphalete  #gymshark 
Better by the day💪
It's you vs you every day.
I'm glad bulking is going well as i gain muscle&strength and staying lean and vascular.
Earlier this year i renew my workouts after almost 6 months rest aand it was hard getting back in shape.
I started a cut at 73(April) to 68(August) and currently im 75 as i gained a lot of lost in the cut muscle mass.
Slow progressing is what natural bodybuilding is, but the slower you build the longer it lasts 👌💪
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#fitness #iifym #rehab #gym #motivation #beastmode #bulking #bulk #progress #workout #bench #chest #squats #instafitness #instafit #fitspo #fitnessmodel #fitnessadict #flexibledieting #muscle #workhard #alphalete #gymshark #hardestworkerintheroom #instagood #instalike
Better by the day💪 It's you vs you every day. I'm glad bulking is going well as i gain muscle&strength and staying lean and vascular. Earlier this year i renew my workouts after almost 6 months rest aand it was hard getting back in shape. I started a cut at 73(April) to 68(August) and currently im 75 as i gained a lot of lost in the cut muscle mass. Slow progressing is what natural bodybuilding is, but the slower you build the longer it lasts 👌💪 . . #fitness  #iifym  #rehab  #gym  #motivation  #beastmode  #bulking  #bulk  #progress  #workout  #bench  #chest  #squats  #instafitness  #instafit  #fitspo  #fitnessmodel  #fitnessadict  #flexibledieting  #muscle  #workhard  #alphalete  #gymshark  #hardestworkerintheroom  #instagood  #instalike 
Sometimes ya just gotta turn on some gangsta rap and handle it and have a gosh dang good day!! 🤷🏼‍♀️💁🏼‍♀️😂 #handleit #thisisfine #dreamteam #happy
Sometimes ya just gotta turn on some gangsta rap and handle it and have a gosh dang good day!! 🤷🏼‍♀️💁🏼‍♀️😂 #handleit  #thisisfine  #dreamteam  #happy 
The don’t talk to why I’m training face.
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@progressgymwear Vest (SB20)
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Can’t wait for the new gear to arrive.
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#Training face
The don’t talk to why I’m training face. - @progressgymwear Vest (SB20) - Can’t wait for the new gear to arrive. - #Training  face
Your PURPOSE is the one thing that lifts you up. Your PURPOSE is the one thing that gets you up early. Your PURPOSE is the one thing that lights a fire in you. Your PURPOSE is the thing you do that makes time stop. It’s comeback season! Disappointed with where you were last summer? Well doing nothing isn’t going to change anything 😤 it changes now. You can live your dream. You can accomplish that goal. Let people laugh at your dreams. It’s your responsibility to prove them wrong! LETS BE GREAT! #GymShark #Alphalete #PumpChaser #FitnessMotivation
Your PURPOSE is the one thing that lifts you up. Your PURPOSE is the one thing that gets you up early. Your PURPOSE is the one thing that lights a fire in you. Your PURPOSE is the thing you do that makes time stop. It’s comeback season! Disappointed with where you were last summer? Well doing nothing isn’t going to change anything 😤 it changes now. You can live your dream. You can accomplish that goal. Let people laugh at your dreams. It’s your responsibility to prove them wrong! LETS BE GREAT! #GymShark  #Alphalete  #PumpChaser  #FitnessMotivation 
What's your favourite pre workout!? Almost ran out of my @christianguzmanfitness @ghostlifestyle pre workout😣 rumour has it there's a second one launching soon 🙌🏻
What's your favourite pre workout!? Almost ran out of my @christianguzmanfitness @ghostlifestyle pre workout😣 rumour has it there's a second one launching soon 🙌🏻
Tired of the same results? Change your thought pattern. Change your internal monologue as well as what you verbalize to others. •
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This time... I KNOW I can do it.
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#wordsofencouragement #positivity #positivemindset #thinkright #fitness #health #holistic #wellness #fitfam #girlswholift #fitgirlsofinsta #fitgirlsoftoronto #lvftapparel #alphalete #alphapackfitness #1upnutrition #gymshark
For those of you who don't know, this year has not been the easiest. A lot of life changes, a lot of moves, a lot of emotions. 
Through it all, I have been prepping for a show and my body has rejected me the whole time from only what I assume are extreme cortisol levels. 
I have pushed through my body rejecting me through every change life has thrown at me even when it wasn't easy. 
Show dates were pushed back MULTIPLE times to the point where the last show of the season came, and my body was far from ready. 
It was extremely hard to accept it when I've worked so hard to show off my hard work but my body wasn't having it. 
After running into @kristoffercox , I knew after everything that has gone on this year, I needed to do SOMETHING to show off my hard work even though I wasn't stage lean and not necessarily comfortable with some areas (like my stomach). I've learned to love every stage I'm in because there's a reason why it's called bodyBUILDING. 
Can't wait to post the finals!
💪🏼 Makeup and hair: Me
Tan: @protan_official
For those of you who don't know, this year has not been the easiest. A lot of life changes, a lot of moves, a lot of emotions. Through it all, I have been prepping for a show and my body has rejected me the whole time from only what I assume are extreme cortisol levels. I have pushed through my body rejecting me through every change life has thrown at me even when it wasn't easy. Show dates were pushed back MULTIPLE times to the point where the last show of the season came, and my body was far from ready. It was extremely hard to accept it when I've worked so hard to show off my hard work but my body wasn't having it. After running into @kristoffercox , I knew after everything that has gone on this year, I needed to do SOMETHING to show off my hard work even though I wasn't stage lean and not necessarily comfortable with some areas (like my stomach). I've learned to love every stage I'm in because there's a reason why it's called bodyBUILDING. Can't wait to post the finals! 💪🏼 Makeup and hair: Me Tan: @protan_official
#tb if anyone wants to donate some shoulders I'll accept your offer😊😊
#tb  if anyone wants to donate some shoulders I'll accept your offer😊😊
Time to smash some PRs😈
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Let me know in the comments if you've seen the new Punisher series👀⤵️
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Time to smash some PRs😈 . Let me know in the comments if you've seen the new Punisher series👀⤵️ . (DM me for a link to the t-shirt)
And there were Three. #RiseToNeverFall #ThreeOfKingz
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1st King Of TOK: @dshrewz 
2nd King Of TOK: @gregpartridge98 
Fan/Athlete: @archbuzzard 
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절대 떨어질 상승落ちないに上昇します。
-- #Korea #Japan #ThreeOfKingz #Gymshark #HardWork #GNC #Alphalete #AestheticRevolution #Bodybuilding #gymMotivation #Gym #Inspiration #athlete #Fitness #BeLegend #modeling #twitch #bpi #gymlife #nerd #nerdlife #fitness #fashion #gymclothing  #nerdgear #risegymgear #nerdfashion
And there were Three. #RiseToNeverFall  #ThreeOfKingz  ___________________________________________ __________________________________________ 1st King Of TOK: @dshrewz 2nd King Of TOK: @gregpartridge98 Fan/Athlete: @archbuzzard __________________________________________ 절대 떨어질 상승落ちないに上昇します。 -- #Korea  #Japan  #ThreeOfKingz  #Gymshark  #HardWork  #GNC  #Alphalete  #AestheticRevolution  #Bodybuilding  #gymMotivation  #Gym  #Inspiration  #athlete  #Fitness  #BeLegend  #modeling  #twitch  #bpi  #gymlife  #nerd  #nerdlife  #fitness  #fashion  #gymclothing  #nerdgear  #risegymgear  #nerdfashion 
IF YOU'RE STUCK IN THE PAST YOU CAN'T CREATE A FUTURE -AAOA 
STOP WISHING START DOING
PROCEED ^^°^ AAOA
SHOP THE AAOA STORE NOW AND JOIN THE TEAM
LEADERS NOT FOLLOWERS
IF YOU'RE STUCK IN THE PAST YOU CAN'T CREATE A FUTURE -AAOA STOP WISHING START DOING PROCEED ^^°^ AAOA SHOP THE AAOA STORE NOW AND JOIN THE TEAM LEADERS NOT FOLLOWERS
Missing Amsterdam 📸
Missing Amsterdam 📸
Blown away by Grenade Jaffa Quake chocolate protein bar @grenadeofficial 
At any point you won’t feel that you are eating a protein bar. Amazing taste, the caramel and chocolate texture 
Absolutely recommend this bar who wants to start with protein or want change their existing ones.
This bar was given by a friend as recommendation. Definitely in my must buy list now.
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#lifestyle #protienbar #review  #fitworld #recommended
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#foodie #fitnessmotivation #IIFYM #fitindia #loveyourself #highprotein #bodybuilding #fitness #fitforlive #motivation #fitnessgoals #cleanfood #discipline #transform #betteryourself #fitnesstraveller #training #tobefit #instafit #instafood #alphalete #goldsgym #fitspo #cheatmeal
Blown away by Grenade Jaffa Quake chocolate protein bar @grenadeofficial At any point you won’t feel that you are eating a protein bar. Amazing taste, the caramel and chocolate texture Absolutely recommend this bar who wants to start with protein or want change their existing ones. This bar was given by a friend as recommendation. Definitely in my must buy list now. . . . . . #lifestyle  #protienbar  #review  #fitworld  #recommended  . . . . . . #foodie  #fitnessmotivation  #IIFYM  #fitindia  #loveyourself  #highprotein  #bodybuilding  #fitness  #fitforlive  #motivation  #fitnessgoals  #cleanfood  #discipline  #transform  #betteryourself  #fitnesstraveller  #training  #tobefit  #instafit  #instafood  #alphalete  #goldsgym  #fitspo  #cheatmeal 
Coming towards the end of my time at st mellion gym due to finishing my last UK term at university! I started training here and I love this gym. Sweaty back and bicep session tonight, trained by myself and I've never felt more focussed and driven to train towards my goals! My strength has grown massively in the last 2 and a half months. Feeling extremely proud of what I'm achieving in the gym! Proud but never satisfied!💪🏻 #alphalete #work #proudbutneversatisfied #train #sweat #gainz #bicep #width #strengthgains #strength #gymshark #beavisionary #goals #power #proud #pain #lift #lifestyle
Coming towards the end of my time at st mellion gym due to finishing my last UK term at university! I started training here and I love this gym. Sweaty back and bicep session tonight, trained by myself and I've never felt more focussed and driven to train towards my goals! My strength has grown massively in the last 2 and a half months. Feeling extremely proud of what I'm achieving in the gym! Proud but never satisfied!💪🏻 #alphalete  #work  #proudbutneversatisfied  #train  #sweat  #gainz  #bicep  #width  #strengthgains  #strength  #gymshark  #beavisionary  #goals  #power  #proud  #pain  #lift  #lifestyle 
Good workout earlier feeling good at the moment have implemented more calories in upped my carbs to 550grams a day and fat to 75grams a day hopefully see a difference start weighing myself every day and keep track of my lifts 😁
Good workout earlier feeling good at the moment have implemented more calories in upped my carbs to 550grams a day and fat to 75grams a day hopefully see a difference start weighing myself every day and keep track of my lifts 😁
Life really boils down to just killing time between chest and shoulder pumps! 😂 @baylorfit u know the drill, Bro!  #pascudragos
Life really boils down to just killing time between chest and shoulder pumps! 😂 @baylorfit u know the drill, Bro! #pascudragos 
💬Seeing as it’s got to that time of the year ❄️. Thought I would invest in some warmer gym tops - light grey and dark grey @myproteinuk long sleeved t - shirts and joggers👌. Fit amazing 😄. .
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#fit #fitfam #fitfamuk #fitness #fitnessmotivation #fitnessjourney #calisthenics #calisthenics #weightedcalisthenics #weights #bestofboth #eat #eating #eatgood #eatclean #eatwell #myprotein #myproteinuk #myproteinaffiliate #alphalete
New Vid is UP! Check it out ✌🏻
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Music: WiDE AWAKE - Love Me (ft. Jacob Banks)
New Vid is UP! Check it out ✌🏻 - Music: WiDE AWAKE - Love Me (ft. Jacob Banks)
Don’t wish for results, work for them.  #BelieveInYourself #yougotthis
Been struggling with some motivation these last few days! These cold and dark evenings seem to be having an effect, but we have to suck it up and get on with it!! This body won’t build itself
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#fitness #bodybuilding #motivation #lackingmotivation #fitgirls #bossgirls #winter #coldevening #alphalete #ootd #blondes #blondegirls #lifestytle #strongwomen #staypositive #islandlife🌴 #beaches #justdoit #pushpullgrind #girlsthatlift #strongnotskinny #thestruggleisreal #bikiniathlete #offseason #bulkmode #gymrat #buildingmuscle #followmyjourney #improvementseason @alphalete
Been struggling with some motivation these last few days! These cold and dark evenings seem to be having an effect, but we have to suck it up and get on with it!! This body won’t build itself . . . #fitness  #bodybuilding  #motivation  #lackingmotivation  #fitgirls  #bossgirls  #winter  #coldevening  #alphalete  #ootd  #blondes  #blondegirls  #lifestytle  #strongwomen  #staypositive  #islandlife 🌴 #beaches  #justdoit  #pushpullgrind  #girlsthatlift  #strongnotskinny  #thestruggleisreal  #bikiniathlete  #offseason  #bulkmode  #gymrat  #buildingmuscle  #followmyjourney  #improvementseason  @alphalete
In a month and a half I will have been training for one year. I’ve gone from weighing 144 lbs to 176 lbs following just a normal bulk target. 
Got much progress to come, only positive 💪🏻 #alphalete #uniofsuffolk #instalike #instamood #instahub #gym #gymshark #tweegram #webstagram
Alphalete making sure the pack stays warm this winter! 📷: @itseazylee & @angelomarr_films 
Model: @rush.aesthetics 
apparel: @alphalete 
#photoshoot #photographylovers #sickedit #alpha #motivation #lifestyle #canon #shoot #livingthedream #photographer  #vision #photooftheday #photoready #motivated #thegrind #sickangles #chicago #chicagoart #artist #letsgetit  #alpha #bebetter #dreambig #takeaction #qoutesoftheday #focusonyourself #greatness #process #alphalete
Alphalete making sure the pack stays warm this winter! 📷: @itseazylee & @angelomarr_films Model: @rush.aesthetics apparel: @alphalete #photoshoot  #photographylovers  #sickedit  #alpha  #motivation  #lifestyle  #canon  #shoot  #livingthedream  #photographer  #vision  #photooftheday  #photoready  #motivated  #thegrind  #sickangles  #chicago  #chicagoart  #artist  #letsgetit  #alpha  #bebetter  #dreambig  #takeaction  #qoutesoftheday  #focusonyourself  #greatness  #process  #alphalete 
Alphalete making sure the pack stays warm this winter! 📷: @itseazylee & @angelomarr_films 
Model: @rush.aesthetics 
apparel: @alphalete 
#photoshoot #photographylovers #sickedit #alpha #motivation #lifestyle #canon #shoot #livingthedream #photographer  #vision #photooftheday #photoready #motivated #thegrind #sickangles #chicago #chicagoart #artist #letsgetit  #alpha #bebetter #dreambig #takeaction #qoutesoftheday #focusonyourself #greatness #process #alphalete
Alphalete making sure the pack stays warm this winter! 📷: @itseazylee & @angelomarr_films Model: @rush.aesthetics apparel: @alphalete #photoshoot  #photographylovers  #sickedit  #alpha  #motivation  #lifestyle  #canon  #shoot  #livingthedream  #photographer  #vision  #photooftheday  #photoready  #motivated  #thegrind  #sickangles  #chicago  #chicagoart  #artist  #letsgetit  #alpha  #bebetter  #dreambig  #takeaction  #qoutesoftheday  #focusonyourself  #greatness  #process  #alphalete 
Start off with a throwback to becoming engaged to my nala! Best run on the beach in Hilton Head island and will remember it forever. #fit #fitness #fitnessmotivation #fiancee #hhi #hhi2017 #fitcouple #run #runners #runhappy #underarmour #newbalance #gymshark #alphalete
Had the pleasure of meeting @coachowenroddy who coaches @thenotoriousmma during the weekend at the @thecreatoragency event.

Go check out @sw_elite new YouTube video to listen to some of the talks from people like @coachowenroddy @roblipsett @rozannapurcell @shredbundy @dairecurley and @skinnygaz 
Link to the video is below. Go Subscribe while you are at it 💪

https://youtu.be/_7EjEgZa3WI

#thecreatoragency #owenroddy #roblipsett #rozpurcell #shredbundy #dairecurley #conormcgregor #mma #gym #dublinfitfam #youtube #vlog #fitness #alphalete #myprotein #subscribe #LFarmy
Had the pleasure of meeting @coachowenroddy who coaches @thenotoriousmma during the weekend at the @thecreatoragency event. Go check out @sw_elite new YouTube video to listen to some of the talks from people like @coachowenroddy @roblipsett @rozannapurcell @shredbundy @dairecurley and @skinnygaz Link to the video is below. Go Subscribe while you are at it 💪 https://youtu.be/_7EjEgZa3WI #thecreatoragency  #owenroddy  #roblipsett  #rozpurcell  #shredbundy  #dairecurley  #conormcgregor  #mma  #gym  #dublinfitfam  #youtube  #vlog  #fitness  #alphalete  #myprotein  #subscribe  #LFarmy 
🌟HAPPY TUESDAY GUYS🌟
It's so important to set mini goals in order to stay on track and reach your long term goal 🙌🏻
It's so easy to loose motivation due to these cold winter nights and long days at work..! 😱 so if this is happening to you don't worry because I'm sure lots of people are in the same both including myself sometimes 🙋
Set some goals for the week and aim to complete them by the end of the week ☑️
These are some of my goals for the week 💕💕
🎀DRINK MORE WATER - I don't know about ye but I find it harder to drink water when I'm cold and I'm always cold in the winter 😂 aiming for 3-4 litres a day ..!
🎀 TRAINING- get to the gym for 5 days this week as I only went 3 last week and I'm heading to Killarney for the weekend.! 🎀FRUITS AND VEGIES - making sure I am adding a lot of colour to all my meals (micronutrients).!
🎀SLEEP- get at least 7-8 hours of sleep as I struggle to get that..! Hope this post helps some people to set goals for the week and stay motivated while doing so..! Come on guys we can do it 🙌🏻😉💪
#setgoals #happytuesday #motivation
🌟HAPPY TUESDAY GUYS🌟 It's so important to set mini goals in order to stay on track and reach your long term goal 🙌🏻 It's so easy to loose motivation due to these cold winter nights and long days at work..! 😱 so if this is happening to you don't worry because I'm sure lots of people are in the same both including myself sometimes 🙋 Set some goals for the week and aim to complete them by the end of the week ☑️ These are some of my goals for the week 💕💕 🎀DRINK MORE WATER - I don't know about ye but I find it harder to drink water when I'm cold and I'm always cold in the winter 😂 aiming for 3-4 litres a day ..! 🎀 TRAINING- get to the gym for 5 days this week as I only went 3 last week and I'm heading to Killarney for the weekend.! 🎀FRUITS AND VEGIES - making sure I am adding a lot of colour to all my meals (micronutrients).! 🎀SLEEP- get at least 7-8 hours of sleep as I struggle to get that..! Hope this post helps some people to set goals for the week and stay motivated while doing so..! Come on guys we can do it 🙌🏻😉💪 #setgoals  #happytuesday  #motivation 
Who is ready for this year's Black Friday sale?! @alphalete is doing a huge sale with everything being 20-70% off! They go live this Friday at midnight (CST). #alphalete 💨🌪
Who is ready for this year's Black Friday sale?! @alphalete is doing a huge sale with everything being 20-70% off! They go live this Friday at midnight (CST). #alphalete  💨🌪
#transformationtuesday is a slight reversal from the usual but I’m super proud! On the right is June time last year when I was pretty lean and tanned but weak as piss and could hardly think of anything but food, training was a slog and was eating around 1600 calories a day. On the left I’m up 15 pounds mainly on my legs, I’m significantly stronger and I have to remind myself to eat. 3100 calories a day helps to get that love for training back and the strength gainzzz flying 😝 sure I’ve gained some body fat but I feel great and I know I’ll be able to cut it off super easy this time! #bulkingseason
#transformationtuesday  is a slight reversal from the usual but I’m super proud! On the right is June time last year when I was pretty lean and tanned but weak as piss and could hardly think of anything but food, training was a slog and was eating around 1600 calories a day. On the left I’m up 15 pounds mainly on my legs, I’m significantly stronger and I have to remind myself to eat. 3100 calories a day helps to get that love for training back and the strength gainzzz flying 😝 sure I’ve gained some body fat but I feel great and I know I’ll be able to cut it off super easy this time! #bulkingseason 
11.21.17 / Holy shit.. @mericalabz Red White and Boom is a different level. @ericablang and I’s workout was insane. Bulk mode is in full effect. Slightly lost strength in my low bar squat but will be gaining that back and will hit 405. Couldn’t get a picture of my leg pump because the mirror room was closed ☹️
11.21.17 / Holy shit.. @mericalabz Red White and Boom is a different level. @ericablang and I’s workout was insane. Bulk mode is in full effect. Slightly lost strength in my low bar squat but will be gaining that back and will hit 405. Couldn’t get a picture of my leg pump because the mirror room was closed ☹️
You never really know what may be hidden inside #MentalHealthAwareness ..
I've accidentally completed a 'mini cut' for 5 days due to having a scary incident involving a knife in the hands of the wrong person, lucky I have the forearm strength of the gods! Time to get back on the first class carriage of the gains train 🚂 Choooo Chooooo! 
No, 5 days of lower calories & no training won't ruin years/months of hard work.. Back On The Bulk! Tomorrow I will be posting every meal consumed on my Instagram story!
You never really know what may be hidden inside #MentalHealthAwareness  .. I've accidentally completed a 'mini cut' for 5 days due to having a scary incident involving a knife in the hands of the wrong person, lucky I have the forearm strength of the gods! Time to get back on the first class carriage of the gains train 🚂 Choooo Chooooo! No, 5 days of lower calories & no training won't ruin years/months of hard work.. Back On The Bulk! Tomorrow I will be posting every meal consumed on my Instagram story!
Which look do you prefer? •
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The aesthetic look or the bulky look? Really interested in which y’all like more? I clearly enjoy the more athletic look. But, i believe in order to make some quality Gainz you have to sacrifice the shreds to pack on some muscle. Now i don’t recommend a dirty bulk, but i have a hard time saying no to food. Especially if I’m bulking. I tend to get a bit reckless lol.. anyways I can’t wait to start shedding off the extra lbs and see what improvements I’ve made. 😈
Which look do you prefer? • • • The aesthetic look or the bulky look? Really interested in which y’all like more? I clearly enjoy the more athletic look. But, i believe in order to make some quality Gainz you have to sacrifice the shreds to pack on some muscle. Now i don’t recommend a dirty bulk, but i have a hard time saying no to food. Especially if I’m bulking. I tend to get a bit reckless lol.. anyways I can’t wait to start shedding off the extra lbs and see what improvements I’ve made. 😈
Back here I was not entirely satisfied with my condition, which was not entirely bad as it pushed me to work harder on my goals, but it’s only now, after few months have past, that I actually come to appreciate this condition. 
Guess you don’t know what you have until you lose it! 😅😂 #BulkingFeels
Back here I was not entirely satisfied with my condition, which was not entirely bad as it pushed me to work harder on my goals, but it’s only now, after few months have past, that I actually come to appreciate this condition. Guess you don’t know what you have until you lose it! 😅😂 #BulkingFeels 
After going through college and working with a few clients, I now understand the importance of practicality. Most people aren’t always going to be able to eat organic, gluten-free, sugar-free, and non GMO food choices. People want Chick-Fil-A once in a while, dammit. Or pizza or chocolate or ice cream.
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So, instead of trying to eliminate the shitty food entirely (because that never lasts), I allow my clients to eat it in moderation and encourage a daily fiber goal. You can’t hit your daily fiber goal by just eating garbage all day.
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One of the best ways to increase your fiber intake and to slowly adjust into healthier eating habits is to use my “Healthy-Unhealthy Rule.”
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You can’t ever just eat a slice of pizza or a bag of chips or a piece of chocolate. If you do decide to eat one of these, you must pair it with something more nutritious: fruit, vegetables, Greek yogurt, nuts, etc.
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“But doesn’t that just add more calories?”
It can. But what it’ll likely do is make you get fuller faster (so you eat less) and the fiber content will keep you fuller longer (so you eat less, overall). All while boosting your food quality and your micronutrient intake.
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I’m not encouraging to just always eat terrible food and pair it with an apple to make it healthy. I’m recognizing the practicality of most people’s eating habits and offering a *healthier* alternative that will hopefully lead to a sustainable nutrition plan in the long-run.
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What y’all think? I’d love to hear any thoughts or comments. Does anyone else try this or something similar? Hope it helps. 🤗
After going through college and working with a few clients, I now understand the importance of practicality. Most people aren’t always going to be able to eat organic, gluten-free, sugar-free, and non GMO food choices. People want Chick-Fil-A once in a while, dammit. Or pizza or chocolate or ice cream. . So, instead of trying to eliminate the shitty food entirely (because that never lasts), I allow my clients to eat it in moderation and encourage a daily fiber goal. You can’t hit your daily fiber goal by just eating garbage all day. . One of the best ways to increase your fiber intake and to slowly adjust into healthier eating habits is to use my “Healthy-Unhealthy Rule.” . You can’t ever just eat a slice of pizza or a bag of chips or a piece of chocolate. If you do decide to eat one of these, you must pair it with something more nutritious: fruit, vegetables, Greek yogurt, nuts, etc. . “But doesn’t that just add more calories?” It can. But what it’ll likely do is make you get fuller faster (so you eat less) and the fiber content will keep you fuller longer (so you eat less, overall). All while boosting your food quality and your micronutrient intake. . I’m not encouraging to just always eat terrible food and pair it with an apple to make it healthy. I’m recognizing the practicality of most people’s eating habits and offering a *healthier* alternative that will hopefully lead to a sustainable nutrition plan in the long-run. . What y’all think? I’d love to hear any thoughts or comments. Does anyone else try this or something similar? Hope it helps. 🤗
🇺🇸 Bro Split 🆚 No Split
Which one do you use?⤵️
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You'll find that most of the time people will use the common Bro Split. It's what I used during my early days of lifting but I was soon to realise that having no split is far superior 😱
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Consists of more compounds, higher frequency and in return it rewards you with faster progression in your physique and your lifts 🙌🏻
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Follow me : @_fiit_boyy for daily posts
Credit photo : @apfau 📷
#fitnessgoals #iifym #flexibledieting #macros #pfaufitness #alphalete #gymshark #halfnatty #natty #eatclean #fitnessmotivation #workoutmotivation #bodybuildingcom #universalusa #gymaesthetics #gainz #physique #naturalbodybuilding #igfitness #classicphysique #leangains #fitfam #fitness #gainmuscle #aesthetics #workouttips #workout #gym #bodybuilding #brosplit
🇺🇸 Bro Split 🆚 No Split Which one do you use?⤵️ . You'll find that most of the time people will use the common Bro Split. It's what I used during my early days of lifting but I was soon to realise that having no split is far superior 😱 . Consists of more compounds, higher frequency and in return it rewards you with faster progression in your physique and your lifts 🙌🏻 . Follow me : @_fiit_boyy for daily posts Credit photo : @apfau 📷 #fitnessgoals  #iifym  #flexibledieting  #macros  #pfaufitness  #alphalete  #gymshark  #halfnatty  #natty  #eatclean  #fitnessmotivation  #workoutmotivation  #bodybuildingcom  #universalusa  #gymaesthetics  #gainz  #physique  #naturalbodybuilding  #igfitness  #classicphysique  #leangains  #fitfam  #fitness  #gainmuscle  #aesthetics  #workouttips  #workout  #gym  #bodybuilding  #brosplit 
Hola mis amigos ! J'espère que vous allez bien ! Ce soir c'était une super séance de triceps / biceps / abdos avec mon binôme @seb_natty______the_mask ! 
#naturalmonster #nattyfamily #alphalete #fitness #teamshape #fitfam #Frenchfitness #frenchfit #fitnessaddict #halfnatty #fromhumantogod #superphysique #tbc #gymrats #fitnass #teamenzotv #gymshark #fitarmy #musclearmy #fitneslifestyle #fitnesstime #motivation #974 #swolder #crossfit #ffrfitness #reunionisland #tiboinshape #myproteinfr
Hola mis amigos ! J'espère que vous allez bien ! Ce soir c'était une super séance de triceps / biceps / abdos avec mon binôme @seb_natty______the_mask ! #naturalmonster  #nattyfamily  #alphalete  #fitness  #teamshape  #fitfam  #Frenchfitness  #frenchfit  #fitnessaddict  #halfnatty  #fromhumantogod  #superphysique  #tbc  #gymrats  #fitnass  #teamenzotv  #gymshark  #fitarmy  #musclearmy  #fitneslifestyle  #fitnesstime  #motivation  #974  #swolder  #crossfit  #ffrfitness  #reunionisland  #tiboinshape  #myproteinfr 
Training is more fun with a smile on your face! Some of the Pure Gym lads getting involved in a squat challenge! #TheDaysTheyDontSee
Training is more fun with a smile on your face! Some of the Pure Gym lads getting involved in a squat challenge! #TheDaysTheyDontSee 
#MacroFriendly Protein Cold Brew Frosty!!
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Tag a friend who loves Cold Brew Coffee and needs this!!
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Just imagine your favorite cold brew coffee made into a rich and creamy frosty with the outside rim of the mason jar perfectly line with decadent protein cheesecake frosting and dark chocolate 🙋🏻‍♂️🙋🏻‍♂️🙋🏼‍♀️🙋🏼‍♀️
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Macros for the WHOLE Cold Brew Frosting w/all toppings:
135 Cals, 15g Carbs, 6g Fat, 8g Protein!
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Yesss!!!!!!! That perfect mid afternoon pick me up 🙌🙌🙌
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So if you want to get this epic Protein Cold Brew Frosty recipe and now over 340+ of my latest and greatest macro friendly/life saving recipes, then hit that link in bio to get a sneak peak inside the Macro Magician Club!!
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Hope you all my friends have an amazing and blessed Tuesday!!!!
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Thanks and God Bless,
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Zach
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FlexibleDietingLifestyle.com
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#FlexibleDietingLifestyle #IfItFitsYourLifestyle
#MacroFriendly  Protein Cold Brew Frosty!! - Tag a friend who loves Cold Brew Coffee and needs this!! - Just imagine your favorite cold brew coffee made into a rich and creamy frosty with the outside rim of the mason jar perfectly line with decadent protein cheesecake frosting and dark chocolate 🙋🏻‍♂️🙋🏻‍♂️🙋🏼‍♀️🙋🏼‍♀️ - Macros for the WHOLE Cold Brew Frosting w/all toppings: 135 Cals, 15g Carbs, 6g Fat, 8g Protein! - Yesss!!!!!!! That perfect mid afternoon pick me up 🙌🙌🙌 - So if you want to get this epic Protein Cold Brew Frosty recipe and now over 340+ of my latest and greatest macro friendly/life saving recipes, then hit that link in bio to get a sneak peak inside the Macro Magician Club!! - Hope you all my friends have an amazing and blessed Tuesday!!!! - Thanks and God Bless, - Zach - FlexibleDietingLifestyle.com - #FlexibleDietingLifestyle  #IfItFitsYourLifestyle 
Picture on the LEFT was take about just over 2 year’s ago when I got my first @alphalete shirts and fell in love with fitness - I used to do boxing before doing weightlifting so basically this was at the start oh my weight lifting journey. At 5ft 6 and weighing in about 145lbs probs less not gonna lie! 😂😭 Picture on the RIGHT was taken like 3 weeks ago when I was at about 158lbs almost peaking over 160lbs at 5ft 8. I feel I’ve came far from the start but that’s not the point.

Fitness has become something more than just a hobby, it’s became a lifestyle to me. A lifestyle I work my ass day in day out despite whatever mood or day I’ve had. Gym is like my second home, it’s my quiet place , it’s my serenity.
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#aesthetic #teenathlete #teenphysique #15yearsold #bodybuilder #chest #pump po#abs #weightlifting #success #strongerthanyesterday #success #motivation #muscles #chestpump #gymshark #alphalete #summershredding2017 #jacked #swole  #teenbodybuilding #teenphysique #teenathlete #motivation #motivationfitness #gym #gymlad #gymlife #gymshark #ghostlifestyle #beseen
Picture on the LEFT was take about just over 2 year’s ago when I got my first @alphalete shirts and fell in love with fitness - I used to do boxing before doing weightlifting so basically this was at the start oh my weight lifting journey. At 5ft 6 and weighing in about 145lbs probs less not gonna lie! 😂😭 Picture on the RIGHT was taken like 3 weeks ago when I was at about 158lbs almost peaking over 160lbs at 5ft 8. I feel I’ve came far from the start but that’s not the point. Fitness has become something more than just a hobby, it’s became a lifestyle to me. A lifestyle I work my ass day in day out despite whatever mood or day I’ve had. Gym is like my second home, it’s my quiet place , it’s my serenity. • • • #aesthetic  #teenathlete  #teenphysique  #15yearsold  #bodybuilder  #chest  #pump  po#abs  #weightlifting  #success  #strongerthanyesterday  #success  #motivation  #muscles  #chestpump  #gymshark  #alphalete  #summershredding2017  #jacked  #swole  #teenbodybuilding  #teenphysique  #teenathlete  #motivation  #motivationfitness  #gym  #gymlad  #gymlife  #gymshark  #ghostlifestyle  #beseen 
Squat & Deadlift session here working at 5 sets of 5 reps. Fatigue kicking in during Deadlifts from low calories 😤 Rocking on through it though 💪🏻 Working with 100kg SQ & 140kg DL
Squat & Deadlift session here working at 5 sets of 5 reps. Fatigue kicking in during Deadlifts from low calories 😤 Rocking on through it though 💪🏻 Working with 100kg SQ & 140kg DL
The opportunities that are life changing could be just around the corner for you if you keep working 💯.
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@mvmt is having an awesome sale right now just in time for Christmas. Checkout their website and use code "dannygetsfit15" at checkout.
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📸@kevinkuemper #jointhemvmt
The opportunities that are life changing could be just around the corner for you if you keep working 💯. . @mvmt is having an awesome sale right now just in time for Christmas. Checkout their website and use code "dannygetsfit15" at checkout. . 📸@kevinkuemper #jointhemvmt 
I remember being the guy on the left like it was yesterday. (Funny story in PE when we were checking Weights this girl who I thought was really hot had weighed in 10 lbs more than me... haha thats embarrassing) I was and still am a natural ecto. Meaning my frame is naturally thin and lanky. I topped out height wise at 5’9” at 15. I for sure didn’t win the genetic lottery for muscle. But I didn’t let that deter me. Limits are man made by people who don’t want to strive for improvement. And placed upon by yourself. Don’t be a “shoulda coulda would’ve guy.” Just do it. Get out there and grind!
I remember being the guy on the left like it was yesterday. (Funny story in PE when we were checking Weights this girl who I thought was really hot had weighed in 10 lbs more than me... haha thats embarrassing) I was and still am a natural ecto. Meaning my frame is naturally thin and lanky. I topped out height wise at 5’9” at 15. I for sure didn’t win the genetic lottery for muscle. But I didn’t let that deter me. Limits are man made by people who don’t want to strive for improvement. And placed upon by yourself. Don’t be a “shoulda coulda would’ve guy.” Just do it. Get out there and grind!
If you want to be someone people are attracted to. Be a man of value, and increase your social capital. This does not require money, cars, and diamonds; those are things that follow value. People look to a person of value in times of judgement. Take control of your own life, and other will notice. Do we like the story of the man born rich, or the man who started from nothing, overcame the struggle, never gave up and was eventually successful. Society is drawn to heroes and those who can overcome adversity. Be the hero of your own movie ❤️ ------------------------ #fitness #goals #men #universe #style #podcast #business #libertarian #strength  #joerogan #spirit #life  #spiritual #intermittentfasting #men #nola #neworleans #success  #women #alphalete  #onnit #millionairemindset #trance #diet #maga #lawofattraction #love #ceo #alphamale #wealth #startup
If you want to be someone people are attracted to. Be a man of value, and increase your social capital. This does not require money, cars, and diamonds; those are things that follow value. People look to a person of value in times of judgement. Take control of your own life, and other will notice. Do we like the story of the man born rich, or the man who started from nothing, overcame the struggle, never gave up and was eventually successful. Society is drawn to heroes and those who can overcome adversity. Be the hero of your own movie ❤️ ------------------------ #fitness  #goals  #men  #universe  #style  #podcast  #business  #libertarian  #strength  #joerogan  #spirit  #life  #spiritual  #intermittentfasting  #men  #nola  #neworleans  #success  #women  #alphalete  #onnit  #millionairemindset  #trance  #diet  #maga  #lawofattraction  #love  #ceo  #alphamale  #wealth  #startup 
colors of the season🌲
OBSESSED with my new @alphalete matcha green hoodie
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#alphalete #fitness #athletic #athleisure
I never got to post this pic with this queen. Here’s a throwback to the time I had to specify that @xoxokeely and I aren’t actually a couple💞
*but if we were, we’d be power couple🤷🏼‍♀️
#choosethanks17 #callitwhatyouwant #couplegoals #forreal
I never got to post this pic with this queen. Here’s a throwback to the time I had to specify that @xoxokeely and I aren’t actually a couple💞 *but if we were, we’d be power couple🤷🏼‍♀️ #choosethanks17  #callitwhatyouwant  #couplegoals  #forreal 
❗️The Girls High School program that I've been with for the past 4 years is running a fundraiser. All donations go STRAIGHT to the program. If you can't donate sharing this post is just as helpful 😊 (DM for info)
❗️The Girls High School program that I've been with for the past 4 years is running a fundraiser. All donations go STRAIGHT to the program. If you can't donate sharing this post is just as helpful 😊 (DM for info)
Hella lit training at Alphalete Gym today. Thanks for filming @rachelparkinglot. 
Top singles today: 
Squat: 495 @9.5
Deadlift: 545 @8.5

#powerlifting #alphalete
Hella lit training at Alphalete Gym today. Thanks for filming @rachelparkinglot. Top singles today: Squat: 495 @9.5 Deadlift: 545 @8.5 #powerlifting  #alphalete 
FIX LOWER BACK PAIN
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Anterior Pelvic Tilt series part 1 ft. @mahtafitness 💪🏻
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When you sit for extended periods of time the pelvis and the muscles surrounding the hips tend to get thrown out of whack into undesirable positions 🙃
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Learning to control your hips is 🔑 to develop healthy movement patterns and optimizing your biomechanics while sitting 💺
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1️⃣Start with on hands and knees with your shoulders stacked over the wrists and knees stacked underneath your hips in neutral spine position.
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2️⃣ Think of turning your pelvis/hips clockwise as you come to an anterior pelvic tilt and then slowly return to neutral.
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3️⃣ Rotate your pelvis counter clockwise to control the hips to a posterior pelvic tilt position and slowly return to neutral.
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4️⃣ Focus on going very slowly and feeling the movement in your hips. Try to minimize movement from your upper back and the goal of this exercise is to teach you how to control the hips independently.
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Comment below and TAG a friend if you want me to post part 2 tomorrow!
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📹@ibrashizzle_
#DeskboundTherapy #DBThipseries 
#calisthenics #gymnastics #flexibility  #fitfam #fitness #workout  #wellness #crossfit #bodybuilding #fit  #run  #athlete  #yoga  #getfit #posture #strength #stretch  #squat #bench #deadlift #mobilitywod #physicaltherapy #alphalete #prehab #yogi #lowbackpain #hipmobility  #kinobody
FIX LOWER BACK PAIN · Anterior Pelvic Tilt series part 1 ft. @mahtafitness 💪🏻 · When you sit for extended periods of time the pelvis and the muscles surrounding the hips tend to get thrown out of whack into undesirable positions 🙃 · Learning to control your hips is 🔑 to develop healthy movement patterns and optimizing your biomechanics while sitting 💺 · 1️⃣Start with on hands and knees with your shoulders stacked over the wrists and knees stacked underneath your hips in neutral spine position. · 2️⃣ Think of turning your pelvis/hips clockwise as you come to an anterior pelvic tilt and then slowly return to neutral. · 3️⃣ Rotate your pelvis counter clockwise to control the hips to a posterior pelvic tilt position and slowly return to neutral. · 4️⃣ Focus on going very slowly and feeling the movement in your hips. Try to minimize movement from your upper back and the goal of this exercise is to teach you how to control the hips independently. · Comment below and TAG a friend if you want me to post part 2 tomorrow! · 📹@ibrashizzle_ #DeskboundTherapy  #DBThipseries  #calisthenics  #gymnastics  #flexibility   #fitfam  #fitness  #workout   #wellness  #crossfit  #bodybuilding  #fit   #run   #athlete   #yoga   #getfit  #posture  #strength  #stretch   #squat  #bench  #deadlift  #mobilitywod  #physicaltherapy  #alphalete  #prehab  #yogi  #lowbackpain  #hipmobility   #kinobody 
haven’t posted in what feels like forever, but we back. Here’s progression of my bulk so far, trying to maintain leanness for as long as I can! -
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#lean #leanbulk #bulk #mustache #mirrorselfie #bodybuilding #fit #fitfam #fitness #fitnessmotivation #fitnessjourney #fitlife #fitspo #instagramfitness #like #new #alphalete
2 DAYS until our #BlackFriday SALE! Up to 40% OFF the ENTIRE STORE🔥 🙌🏻
📩Sign up for our newsletter to receive exclusive releases and discounts
📲www.fitneticsapparel.com
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#BeReady #Fitnetics #Lifestyle #Fitness
2 DAYS until our #BlackFriday  SALE! Up to 40% OFF the ENTIRE STORE🔥 🙌🏻 📩Sign up for our newsletter to receive exclusive releases and discounts 📲www.fitneticsapparel.com ____________________________________________ #BeReady  #Fitnetics  #Lifestyle  #Fitness 
Worked up to 475lbs. Today which is actually Conventional PR! All this work is definitely paying off :) Proud of myself
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#fitness #motivation #progress #bodybuilding #happy #lifestyle #gains #Like4Like #Gym #Prepping #Workout #Alphalete #SixPack #Abs #fitnessmotivation #Armday #powerlifting #usapl #vsco #vscocam #ootd #photooftheday #picoftheday #aesthetic #physique #powerbuilder #bodybuilder #teen #teenbodybuilding #transformation
Worked up to 475lbs. Today which is actually Conventional PR! All this work is definitely paying off :) Proud of myself . . . #fitness  #motivation  #progress  #bodybuilding  #happy  #lifestyle  #gains  #Like4Like  #Gym  #Prepping  #Workout  #Alphalete  #SixPack  #Abs  #fitnessmotivation  #Armday  #powerlifting  #usapl  #vsco  #vscocam  #ootd  #photooftheday  #picoftheday  #aesthetic  #physique  #powerbuilder  #bodybuilder  #teen  #teenbodybuilding  #transformation 
Progressive overload 📈📈📈
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🧐 When it comes to building muscle, we need to ensure that we are increasing the stimulus over time to force adaptations to occur!!
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If we don’t increase the stimulus and just repeatedly provide the human body with the same workload, it will adapt originally to the initial stimulus but no further. WHAAATTTTTT!! 😫😫😫
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The human body needs to be given a reason to adapt and unless this increase happens, it will do no such thing!!
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How do we ensure progressive overload?
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A NOTEBOOK IS KEY!! 📒🖊
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Get yourself a pad and note down every workout. Each session or two try to increase the stimulus by either a rep or two, an extra set or an increase in weight!!
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This way you’re keeping you body on its toes and giving it a good enough reason to adapt and build some hard earnt muscle!! 💪🏼
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So what you gonna do? 🤔Add a rep?
🤔A set? 🤔Or going to push for more lbs?
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You’ve got to do something otherwise the gods of hypertrophy aren’t going to bless you with those 18 inch arms anytime soon.....or bigger calves 😂
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Ryan.
Progressive overload 📈📈📈 ▫️ 🧐 When it comes to building muscle, we need to ensure that we are increasing the stimulus over time to force adaptations to occur!! ▫️ If we don’t increase the stimulus and just repeatedly provide the human body with the same workload, it will adapt originally to the initial stimulus but no further. WHAAATTTTTT!! 😫😫😫 ▫️ The human body needs to be given a reason to adapt and unless this increase happens, it will do no such thing!! ▫️ How do we ensure progressive overload? ▫️ A NOTEBOOK IS KEY!! 📒🖊 ▫️ Get yourself a pad and note down every workout. Each session or two try to increase the stimulus by either a rep or two, an extra set or an increase in weight!! ▫️ This way you’re keeping you body on its toes and giving it a good enough reason to adapt and build some hard earnt muscle!! 💪🏼 ▫️ So what you gonna do? 🤔Add a rep? 🤔A set? 🤔Or going to push for more lbs? ▫️ You’ve got to do something otherwise the gods of hypertrophy aren’t going to bless you with those 18 inch arms anytime soon.....or bigger calves 😂 ▫️ Ryan.
Good session today with @kane.w26 it was needed 👊🏻________________________________________________________looking to gain muscle? Maybe drop some unwanted body fat or just improve your general fitness then get in touch for 1 to 1 personal training 🏋🏻 , group sessions, nutrition plans 📝, online coaching 💻 with a highly skilled & fully qualified PT great rates & discount on block bookings. 
have a great day ✌🏻
_______________________________________________________ #chest #food #weightloss #weightlifting #leicester #gains #bodybuilding #gym #gymrat #gymshark #shredz #shredded #workout #training #iifym #swole #aesthetics #physique #body #alphalete #bodybuilder #beastmode #weightlifting #ukbff #alpha #fitnessaddict #gains #fitfam #motivation #supplements #legs
Good session today with @kane.w26 it was needed 👊🏻________________________________________________________looking to gain muscle? Maybe drop some unwanted body fat or just improve your general fitness then get in touch for 1 to 1 personal training 🏋🏻 , group sessions, nutrition plans 📝, online coaching 💻 with a highly skilled & fully qualified PT great rates & discount on block bookings. have a great day ✌🏻 _______________________________________________________ #chest  #food  #weightloss  #weightlifting  #leicester  #gains  #bodybuilding  #gym  #gymrat  #gymshark  #shredz  #shredded  #workout  #training  #iifym  #swole  #aesthetics  #physique  #body  #alphalete  #bodybuilder  #beastmode  #weightlifting  #ukbff  #alpha  #fitnessaddict  #gains  #fitfam  #motivation  #supplements  #legs 
No matter how busy you are, you got to make time for the boys! 🍻
No matter how busy you are, you got to make time for the boys! 🍻