Wide Grip Lat Pull-Downs. My workout: (Start with a comfortable weight because you’ll increase the weight 4 to 5 times).
5 to 6 sets:
-Set One is 16 reps
-Set Two is 14 reps
-Set Three is 12 reps
-Set Four is 10 reps
-Set Five is 8 reps
-Set Six is 6 reps.
Grip should be wider than shoulder width, pull down the bar till below chin level (try to touch your chest) and at the same time push your chest out (like Superman revealing the “S” symbol). Restrain from jerking the bar with your upper body weight, you’re trying to bring your elbows to your sides all the while pinching your should blades together on the pull down (Concentric Contraction). Come up more slowly when returning to the starting position (Eccentric Contraction).#back#backworkout#pulldowns#lats#gym#fitness#training#workout#philippians413
2017 has been a trying year for me. It has taken a whole new level and man of me to overcome the demons that have tried plaguing my life. At points this year I felt like giving up and walking away from things but one thing always stuck with me. My faith, and while my faith has been tested, and sometimes I felt like falling to my knees. Christ always reminded me that the best is yet to come, just keep walking, don't give up. Faith is what drives me, and I know I will get there. To God be the glory, always. Amen. #powerinfaith#philippians413
Not hiding anything anymore scars and all! Just going to be as real of a individual that I can be, if anyone doesn’t like it well good!. That just proves who doesn’t need to be in my life. I’ve had times of being insecure like most have, though how I’ve chosen to look at things lately are way different & a lot healthier. I thank the Lord for giving me the passion for fitness it’s definitely helped my life in many ways!. #ownwhoGodmadeyoutobe#keloidscar#fitness#berealorgetout#Philippians413#standtall
Bukan tentang fisik yg slalu bersama,
Bukan tentang foto yg slalu berdua,
Bukan soal pajang nama pasangan di smua sosmed,
Tapi setia itu tau hatinya milik syapa ❤️
Mencari teman hidup itu bukan perihal tampang, harta, apalg gelar, tapi yg mau duduk bersamamu sampai rambutmu memutih dan fisik ga lagi mampu berbuat banyak.
Ngomong cinta mah gampang, tapi sdikit yg mampu setia. Kesetiaan itu untuk jiwa-jiwa berkelas.
I choose you not bcause of skills and talents, but seeing you've been so faithful and make me learn how to build my loyalty even higher !!
I love my man ❤️❤️
Lets keep holding hands midst of every storm and grow old together 👫
I’ve learned a lot so far on my path to healthy eating and fitness. There are often times bumps in the road and stress of all aspects in life. Trusting God’s plan is key. You also have to keep whatever goals you have in mind and push forward. I’ve hit those lows at times and let stress keep me from my goals. I have so many people I keep in mind who have fought and are still fighting their battles and that makes me keep fighting mine. Too often we forget to show gratitude. It should be a daily thing. I am grateful for those who have supported me through this path and the ones who have helped me with fitness knowledge. All my friends and family I am extremely grateful for all of you, always will be. I am grateful for all the excellent coaches I’ve come in contact with @ufcgymlf #ufcgym . They’ve taught me so much and still push me. For my first awesome online fitness coach @alalbey , for guiding me on healthy eating and introducing me to lifting, who still supports and checks in on me. @elliottlfemino , is my other amazing coach who has taught me to work not only on the outside but on the inside to maintain and keep my goals. All these people in my life I am so grateful for. If you want to be fit, set goals, have a healthy strong mindset, healthy delicious food and awesome coaching, check out these amazing coaches who know their stuff and do an excellent job in helping people get the right tools on their fitness belt. The job is to set up your fitness journey for the rest of your life. I’m absolutely not done yet. #gratitude#philippians413
46 is the new 26 😍💪🏽🙌🏽 Awesome Transformation of Michelle from her first show (with another coach) to when she joined @team_phitness (middle pic) to when she rocked the stage this past weekend (right pic)! Can't wait for her to rock a National-level show next year! #Philippians413#Repost @707mila (@get_repost)
I'm almost embarrassed to show this...but it is my story ...and I own it!! ☺
OCT 2015 ➡️ NOV 2016 ➡️ OCT 2017
From my first competition to my last...and the dreadful "in between". After aggressive dieting and training for months on end to step on stage in 2015, I rebounded BADLY and gained 35# 😣. I had no idea how to "reverse diet" and had essentially destroyed my metabolism.
I bloated from everything I ate...by the end of each day, I looked like I was 8 months pregnant. I felt terrible. I was depressed. I tested positive for food sensitivities to just about everything!
Finally, I decided to take ownership and gain control again of my life in early 2017. I was determined to get back on the stage again!
Today, I feel incredible!! I brought my best package ever to the stage and did so the RIGHT way: I did not have to kill myself, starve, or take drugs to attain my goal.
I do indeed train hard and eat clean, but I approach life with a positive attitude and a fierce faith in God.
Sure, I indulge on occasion 🍸🌮🍕...but all in moderation!
At 46, I'm rocking size 4 jeans and am in the BEST and HEALTHIEST condition of my life! 💪 "I Can do all things through Christ". If you believe...then you will achieve!! #teamphitness#transformationtuesday#npcmastersbikini#bikiniathlete#goals#phil413#believe#healthylifestyle#fitover40#mystory#womenwholift#inspiration
biology//// think tired is part of my personality now, but need 2 learn to rest and not to quit (￣ｰ￣) hope u had a nice day,, everything will work out!! just keep pushing forward & work hard take care of urself and the good will manifest when its time!! 🌸