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Latest #armday Posts

  • i’ve never been so happy with my body😁did arms today in my new @gymshark cropped hoodie that i’m absolutely in LOVE with !! #gymsharkwomen #armday
  • i’ve never been so happy with my body😁did arms today in my new @gymshark cropped hoodie that i’m absolutely in LOVE with !! #gymsharkwomen #armday
  •  5  0  10 minutes ago
  • The BEST exercise for getting those back muscles 💪🔥
.
Rows are a MUST in a training program, but they’re one of the most butchered 😰
.
We want to feel this exercise in our lats (mid back region) not shoulders or all biceps. So how do we do that?
.
❌rounded back/elevated shoulders
✅the best posture possible and keep shoulders DOWN
.
❌let shoulders roll forward as you pull
✅pinch shoulder blades back
.
❌lead with wrists
✅think about leading with your elbows-think wrap AROUND your rib cage. It’s like you’re trying to touch your elbows together behind you

Hope this helps 😁😁
  • The BEST exercise for getting those back muscles 💪🔥
    .
    Rows are a MUST in a training program, but they’re one of the most butchered 😰
    .
    We want to feel this exercise in our lats (mid back region) not shoulders or all biceps. So how do we do that?
    .
    ❌rounded back/elevated shoulders
    ✅the best posture possible and keep shoulders DOWN
    .
    ❌let shoulders roll forward as you pull
    ✅pinch shoulder blades back
    .
    ❌lead with wrists
    ✅think about leading with your elbows-think wrap AROUND your rib cage. It’s like you’re trying to touch your elbows together behind you

    Hope this helps 😁😁
  •  16  1  12 minutes ago
  • my #1 cheerleader when it comes to at home workouts, he never leaves my side & watches me get after it 😂 
for todays “workout of the day” #WOTD i used 4 different sets of DB’s (5, 10, 12 & 15 lb) and did 20, 15, 10, 5 reps x3 of the following movements 🔥 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ •bicep curl/hammer curl
•db punches/underhand bent over row
•upright row/shrug
•shoulder press/wide hammer curl
•tricep extension/bent over row ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✖️note: (each pair is a superset & with no rest in between... meaning i did 20 reps of each pair then went straight into 15... 10... 5 reps while increasing weight each time) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✖️p.s. by increasing weight & decreasing reps it helps both fatiguing your muscles, helping with endurance + grow them stronger & bigger, a win-win! ⚡️
  • my #1 cheerleader when it comes to at home workouts, he never leaves my side & watches me get after it 😂
    for todays “workout of the day” #WOTD i used 4 different sets of DB’s (5, 10, 12 & 15 lb) and did 20, 15, 10, 5 reps x3 of the following movements 🔥 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ •bicep curl/hammer curl
    •db punches/underhand bent over row
    •upright row/shrug
    •shoulder press/wide hammer curl
    •tricep extension/bent over row ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✖️note: (each pair is a superset & with no rest in between... meaning i did 20 reps of each pair then went straight into 15... 10... 5 reps while increasing weight each time) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✖️p.s. by increasing weight & decreasing reps it helps both fatiguing your muscles, helping with endurance + grow them stronger & bigger, a win-win! ⚡️
  •  15  3  17 minutes ago
  • Getting my protein in to refuel after a killer kettlebell workout out in Brighton this evening. I had originally planned on staying for jiu-jitsu, but I started feeling sleepy, so I figured it was best to just go home, since it's approximately an hour and a half drive. I hadn't worked out with kettlebells since September or October, so I was getting my butt kicked. I was rusty. It was a little different too. I looked around, and almost everyone was a pro, and I didn't know half the movements. I was looking shocked toward the end of class when everyone was done with their fifth set, and I still wasn't done with my third. I will go again sometime next time I have a vacation from work and do a lot better. (The drink in the red cup is just mocha flavored coffee.) #postworkoutmeal #gettingmyprotein #kettlebellworkout #armday #legday #shoulderday #workoutdone #mykneesaredead
  • Getting my protein in to refuel after a killer kettlebell workout out in Brighton this evening. I had originally planned on staying for jiu-jitsu, but I started feeling sleepy, so I figured it was best to just go home, since it's approximately an hour and a half drive. I hadn't worked out with kettlebells since September or October, so I was getting my butt kicked. I was rusty. It was a little different too. I looked around, and almost everyone was a pro, and I didn't know half the movements. I was looking shocked toward the end of class when everyone was done with their fifth set, and I still wasn't done with my third. I will go again sometime next time I have a vacation from work and do a lot better. (The drink in the red cup is just mocha flavored coffee.) #postworkoutmeal #gettingmyprotein #kettlebellworkout #armday #legday #shoulderday #workoutdone #mykneesaredead
  •  4  2  22 minutes ago
  • lol it’s spring break and I’m still trying to get my spring break body 😅😂
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If you’re bored with face pulls then here’s its a lot hotter I mean harder cousin. By having the cables try to pull you forward during a press , it will activate muscles you didn’t think you even have. (So if you dont think you have rear delts, traps, all 4 rotator cuff muscles, erectors, yada yada ,etc.. then this exercise is for you)😂😉
  • lol it’s spring break and I’m still trying to get my spring break body 😅😂
    *
    *
    *
    If you’re bored with face pulls then here’s its a lot hotter I mean harder cousin. By having the cables try to pull you forward during a press , it will activate muscles you didn’t think you even have. (So if you dont think you have rear delts, traps, all 4 rotator cuff muscles, erectors, yada yada ,etc.. then this exercise is for you)😂😉
  •  9  1  27 minutes ago
  • Date night with my Favorite Girl.the Gym she never cheats on you if your faithful to her.yall don't want to get with Cheese Now just wait till he is Shredded Cheese!🤣🤣🤣 lets get this Gun workout out the way #armday #armdayworkout lets rip Theese Arms
  • Date night with my Favorite Girl.the Gym she never cheats on you if your faithful to her.yall don't want to get with Cheese Now just wait till he is Shredded Cheese!🤣🤣🤣 lets get this Gun workout out the way #armday #armdayworkout lets rip Theese Arms
  •  3  2  27 minutes ago
  • “You can’t cheat the grind, it knows how much you’ve invested. It won’t give you anything you haven’t worked for.” 📸 @brendandittmer
  • “You can’t cheat the grind, it knows how much you’ve invested. It won’t give you anything you haven’t worked for.” 📸 @brendandittmer
  •  42  8  30 minutes ago
  • PA TIP OF THE DAY❗️Lying leg curls! Simple yet effective exercise that target build all 3 muscles of the hamstring, knee stability/balance, and gives you a full range of motion to work the muscles all the way. Notice I pause at the top and bring it down slowly to keep the tension. Try this next leg day! 🥇
  • PA TIP OF THE DAY❗️Lying leg curls! Simple yet effective exercise that target build all 3 muscles of the hamstring, knee stability/balance, and gives you a full range of motion to work the muscles all the way. Notice I pause at the top and bring it down slowly to keep the tension. Try this next leg day! 🥇
  •  20  2  31 minutes ago
  • Meet recap (All 3rd attempts except deadlifts)
Squat: 217.5kg (479.6lbs) ⚪️⚪️🔴
Bench: 135kg (297.6) ⚪️⚪️⚪️
Deadlift: 237.5kg (523.6)⚪️⚪️⚪️
I secured my total at exactly 1,300.8. 
I like to thank everyone who supported me at my competition and those who sent supportive and motivational words at the day of. I also went 8/9, but missing one lift compared to PRing 170lb+ within 4 months of prepping just made me disregard that one lift. Thank you @cdubpower for being my coach and my handler and I couldn’t ask for a better person being there for me mentally and making sure I was there on game day with a killer mentality. Shoutout to everyone at ironclub who competed on the same day. I came and I did my absolute best and I’m more than happy on how my results and my performance. I posted it late because the audio was fucked up so I put in some songs to cover it up lol. Now it’s offseason work and I won’t be competing for at least 10 months minimum so I can work heavily on my mobility and weakness and come back stronger than ever. I cannot thank @patricebunatal enough for being there and putting up with me all day and being the best girlfriend in the world ❤️, you’ve came at the right time in my life and I thought of you when I was lifting, many months and years ahead of us baby, and we got nothing but time :).
  • Meet recap (All 3rd attempts except deadlifts)
    Squat: 217.5kg (479.6lbs) ⚪️⚪️🔴
    Bench: 135kg (297.6) ⚪️⚪️⚪️
    Deadlift: 237.5kg (523.6)⚪️⚪️⚪️
    I secured my total at exactly 1,300.8.
    I like to thank everyone who supported me at my competition and those who sent supportive and motivational words at the day of. I also went 8/9, but missing one lift compared to PRing 170lb+ within 4 months of prepping just made me disregard that one lift. Thank you @cdubpower for being my coach and my handler and I couldn’t ask for a better person being there for me mentally and making sure I was there on game day with a killer mentality. Shoutout to everyone at ironclub who competed on the same day. I came and I did my absolute best and I’m more than happy on how my results and my performance. I posted it late because the audio was fucked up so I put in some songs to cover it up lol. Now it’s offseason work and I won’t be competing for at least 10 months minimum so I can work heavily on my mobility and weakness and come back stronger than ever. I cannot thank @patricebunatal enough for being there and putting up with me all day and being the best girlfriend in the world ❤️, you’ve came at the right time in my life and I thought of you when I was lifting, many months and years ahead of us baby, and we got nothing but time :).
  •  71  12  31 minutes ago
  • Who trains biceps from a shortened state⁉️🙋🏻‍♀️
This lift is similar to 21s but I like sitting down better because you can keep the biceps under tension with the bar on your thighs and incorporate more of a pause/iso-hold at the bottom for increased time under tension. 💪🔥
I like to go right into standing bicep curls once I’ve exhausted myself on the shortened state curls for that full range of motion and final burnout (as shown here 😜💦).
Give these a try if you want to grow those guns! And yes... bikini competitors train arms too! Who’s with me⁉️
Outfit by @live_fit_apparel 💙
#fitnesslife #armworkout #armday #training #bikinicompetitor #offseason
  • Who trains biceps from a shortened state⁉️🙋🏻‍♀️
    This lift is similar to 21s but I like sitting down better because you can keep the biceps under tension with the bar on your thighs and incorporate more of a pause/iso-hold at the bottom for increased time under tension. 💪🔥
    I like to go right into standing bicep curls once I’ve exhausted myself on the shortened state curls for that full range of motion and final burnout (as shown here 😜💦).
    Give these a try if you want to grow those guns! And yes... bikini competitors train arms too! Who’s with me⁉️
    Outfit by @live_fit_apparel 💙
    #fitnesslife #armworkout #armday #training #bikinicompetitor #offseason
  •  16  1  36 minutes ago