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  • weighted chin ups 💪

Día de espalda
Warm up
50 pull ups
25muscle ups
Wod

One arm pull ups asistido x5
Advanced front Lever Tuck x5
Negativo front Lever x5
Skin the cat to back lever 5x5
Remo+ Australianas 5x10
Weighted chin ups 5xfallo
Deadlift hold 10 a 1 según
Deadlift 370lbs 5x2
Bicep curl 5x10 x6 x3
Rings rows 5xfallo
50 pull ups
50 chin ups  Y ya es toda we
  • weighted chin ups 💪

    Día de espalda
    Warm up
    50 pull ups
    25muscle ups
    Wod

    One arm pull ups asistido x5
    Advanced front Lever Tuck x5
    Negativo front Lever x5
    Skin the cat to back lever 5x5
    Remo+ Australianas 5x10
    Weighted chin ups 5xfallo
    Deadlift hold 10 a 1 según
    Deadlift 370lbs 5x2
    Bicep curl 5x10 x6 x3
    Rings rows 5xfallo
    50 pull ups
    50 chin ups Y ya es toda we
  •  0  1  16 hours ago
  • 🎶🎵🔊
It's just a little crush (crush)
Not like I faint every time we touch
It's just some little thing (crush)
Not like everything I do depends on you
Sha-la-la-la, sha-la-la-la

It's raising my adrenaline
You're banging on a heart of tin
Please don't make too much of it, baby (baby)
You say the word "forevermore"
That's not what I'm looking for
All I can commit to is "maybe" (maybe)

So let it be what it'll be
Don't make a fuss and get crazy over you and me (crazy over you and me)
Here's what I'll do
I'll pay loose
Not like we have a date with destiny

It's just a little crush (crush)
Not like I faint every time we touch
It's just some little thing (crush)
Not like everything I do depends on you
Sha-la-la-la, sha-la-la-la

Vanilla skies (vanilla skies)
White picket fences in your eyes
A vision of you and me 🎶🎵🔊 #Gymflow #gymflo #gymbeats #playlist #fitfam #fitfamily #fit #fitspo #fitnation #fitness #fitnessaddict #fitover50 #fitand55 #gym #gymrat #gymlife #bodybuilding #workinprogress #justdoit #sirius #siriusxm #stuckinthe80s #stuckinthe90s
  • 🎶🎵🔊
    It's just a little crush (crush)
    Not like I faint every time we touch
    It's just some little thing (crush)
    Not like everything I do depends on you
    Sha-la-la-la, sha-la-la-la

    It's raising my adrenaline
    You're banging on a heart of tin
    Please don't make too much of it, baby (baby)
    You say the word "forevermore"
    That's not what I'm looking for
    All I can commit to is "maybe" (maybe)

    So let it be what it'll be
    Don't make a fuss and get crazy over you and me (crazy over you and me)
    Here's what I'll do
    I'll pay loose
    Not like we have a date with destiny

    It's just a little crush (crush)
    Not like I faint every time we touch
    It's just some little thing (crush)
    Not like everything I do depends on you
    Sha-la-la-la, sha-la-la-la

    Vanilla skies (vanilla skies)
    White picket fences in your eyes
    A vision of you and me 🎶🎵🔊 #Gymflow #gymflo #gymbeats #playlist #fitfam #fitfamily #fit #fitspo #fitnation #fitness #fitnessaddict #fitover50 #fitand55 #gym #gymrat #gymlife #bodybuilding #workinprogress #justdoit #sirius #siriusxm #stuckinthe80s #stuckinthe90s
  •  3  0  16 hours ago
  • Yay I got to sleep a little late today🙈I absolutely love that it is a public holiday today🤩I feel rested after a good nights sleep and my rest day yesterday so now I am ready to get up and get in a good workout sesh before starting my day🧡
———
I am planning to get everything done early so I can just relax for the rest of the day because I work again tomorrow and I have a pretty busy weekend🦊
——-
Today I will be doing #pwr week 10 back & biceps and perhaps the weekly challenge as well😁Happy Thursday🧡
  • Yay I got to sleep a little late today🙈I absolutely love that it is a public holiday today🤩I feel rested after a good nights sleep and my rest day yesterday so now I am ready to get up and get in a good workout sesh before starting my day🧡
    ———
    I am planning to get everything done early so I can just relax for the rest of the day because I work again tomorrow and I have a pretty busy weekend🦊
    ——-
    Today I will be doing #pwr week 10 back & biceps and perhaps the weekly challenge as well😁Happy Thursday🧡
  •  2  2  16 hours ago
  •  3  2  16 hours ago
  • Did everyone have a good Wednesday. Well I did it was #happyhumpday. Got to get my leg day in of course. I decided to 1 plate from each side off this week and go with 5 on each side. My workout for leg day consists of: ⁣
⁣
⁣
Leg Ext. 6 sets, 2 warm up and 4 working sets 12-15 reps. Do drop sets the last two.⁣ ⁣
⁣
Straight Leg deads: 12-15 reps 4 sets⁣ ⁣
⁣
Superset:⁣
• Leg Press:  12-15 reps 4 sets focus on tension in quads (push through entire foot)⁣
• Walking Lunges: 10 reps each leg with weight⁣ ⁣
⁣
Superset:⁣
• Hack Squat: Reverse 4 sets 8-10 reps⁣
• Lying leg curls: 4 sets 15 reps focus on squeeze⁣ ⁣
⁣
Single Leg Curls (kneeling): 20 reps each leg weight as tolerated focus on squeeze⁣
  • Did everyone have a good Wednesday. Well I did it was #happyhumpday. Got to get my leg day in of course. I decided to 1 plate from each side off this week and go with 5 on each side. My workout for leg day consists of: ⁣


    Leg Ext. 6 sets, 2 warm up and 4 working sets 12-15 reps. Do drop sets the last two.⁣ ⁣

    Straight Leg deads: 12-15 reps 4 sets⁣ ⁣

    Superset:⁣
    • Leg Press:  12-15 reps 4 sets focus on tension in quads (push through entire foot)⁣
    • Walking Lunges: 10 reps each leg with weight⁣ ⁣

    Superset:⁣
    • Hack Squat: Reverse 4 sets 8-10 reps⁣
    • Lying leg curls: 4 sets 15 reps focus on squeeze⁣ ⁣

    Single Leg Curls (kneeling): 20 reps each leg weight as tolerated focus on squeeze⁣
  •  0  1  16 hours ago
  • Powering through the rest of the week like... 👊🔥 -> Tag a powerlifting buddy.. #powerlifting #workit
  • Powering through the rest of the week like... 👊🔥 -> Tag a powerlifting buddy.. #powerlifting #workit
  •  4  1  16 hours ago
  • Есть много способов структурировать беспокойное сознание, избавиться от злосчастной, приносящей страдания энтропии: рисовать, петь, писать стихи, ходить пешком и ... заниматься спортом. Я прихожу сюда разная, а ухожу всегда счастливая.
#5kidsmom  #fitnessaddict #backday #fitnessfirst
  • Есть много способов структурировать беспокойное сознание, избавиться от злосчастной, приносящей страдания энтропии: рисовать, петь, писать стихи, ходить пешком и ... заниматься спортом. Я прихожу сюда разная, а ухожу всегда счастливая.
    #5kidsmom #fitnessaddict #backday #fitnessfirst
  •  1  0  16 hours ago
  • We made so much progress in Steven's 30 minute core training session tonight! Can you see how his form was breaking down in the top video? After just a few minor adjustments and a slight exercise regression, his core muscles were firing and his form improved dramatically! Great job @steven_8419 👏💪
  • We made so much progress in Steven's 30 minute core training session tonight! Can you see how his form was breaking down in the top video? After just a few minor adjustments and a slight exercise regression, his core muscles were firing and his form improved dramatically! Great job @steven_8419 👏💪
  •  9  1  16 hours ago
  • That was fun. 
2.5 hours in the pain cave with my favorite alkalinewater, mixed with my favorite bcaa (@steelfitusa Steel Fuel) and my favorite resistance bands (@arena.strength). I'll sleep well for a few hours before it's time to hit it again. 
And folks, yall please chill out with the unsolicited advice in my inbox on my meals and workouts. I don't give unsolicited advice to many I see doing things I don't agree with. You know why? Because I'm not paid to do so. On the flip side, I don't have much to offer you by way of advice if you're not paying me. 🤷🏽‍♀️
Here's a fun fact about me:
I study everything. 
Everything. I don't just get certifications in things then put them by the wayside. My nights and weekends are filled with books about my profession (HR, finance, coaching, training) or sometimes just curling up with a good old piece of fiction. 
Reading and learning is actually fun to me. Knowing the ins and outs of my body and how it responds to foods, workouts, stress, all of that - it's what I live for. 
And I surround myself with people who know more than me, who have achieved things I aspire to do, so if I ever need advice, those are the people I'll seek out. 
I don't post to persuade people to do exactly what I do. Even if you did, we wouldn't look the same. EVERYBODY'S BODY IS DIFFERENT. 
I simply want to inspire people to get up and get active, and take control of their physical well being before a doctor has to write a script to assist you. That's it. 
So let's all agree to stay in our lanes and just give thumbs up, hi-fives, hype one another up and be happy, k? 
Ok! 🤗
  • That was fun.
    2.5 hours in the pain cave with my favorite alkalinewater, mixed with my favorite bcaa (@steelfitusa Steel Fuel) and my favorite resistance bands (@arena.strength). I'll sleep well for a few hours before it's time to hit it again.
    And folks, yall please chill out with the unsolicited advice in my inbox on my meals and workouts. I don't give unsolicited advice to many I see doing things I don't agree with. You know why? Because I'm not paid to do so. On the flip side, I don't have much to offer you by way of advice if you're not paying me. 🤷🏽‍♀️
    Here's a fun fact about me:
    I study everything.
    Everything. I don't just get certifications in things then put them by the wayside. My nights and weekends are filled with books about my profession (HR, finance, coaching, training) or sometimes just curling up with a good old piece of fiction.
    Reading and learning is actually fun to me. Knowing the ins and outs of my body and how it responds to foods, workouts, stress, all of that - it's what I live for.
    And I surround myself with people who know more than me, who have achieved things I aspire to do, so if I ever need advice, those are the people I'll seek out.
    I don't post to persuade people to do exactly what I do. Even if you did, we wouldn't look the same. EVERYBODY'S BODY IS DIFFERENT.
    I simply want to inspire people to get up and get active, and take control of their physical well being before a doctor has to write a script to assist you. That's it.
    So let's all agree to stay in our lanes and just give thumbs up, hi-fives, hype one another up and be happy, k?
    Ok! 🤗
  •  0  1  16 hours ago
  • Didn't retest my deadlifts tonight, but I did touch base with 2 attempts. First being my potential opener at 275, and next being 315. 
Of course there is still plenty of time for that to increase but I'm happy with how fast 275 flew up. 💯
  • Didn't retest my deadlifts tonight, but I did touch base with 2 attempts. First being my potential opener at 275, and next being 315.
    Of course there is still plenty of time for that to increase but I'm happy with how fast 275 flew up. 💯
  •  193  6  18 hours ago