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  • Body weight this morning: 203.0lbs
Training today:
•Pin Squat: 5x5 - 255-275-295-275-275
•Slingshot Bench: 5x5 - 275-295-305-275-275
•Dip Machine: myoreps - 15-5-5-5-5-5-5-5-5
•Row: 4x10
•DB Curl: 2x12
  • Body weight this morning: 203.0lbs
    Training today:
    •Pin Squat: 5x5 - 255-275-295-275-275
    •Slingshot Bench: 5x5 - 275-295-305-275-275
    •Dip Machine: myoreps - 15-5-5-5-5-5-5-5-5
    •Row: 4x10
    •DB Curl: 2x12
  •  4  1  4 hours ago
  • The #tricepspushdown is one of the more popular triceps #exercise for good reason. Learning curve isn't steep, easy on the elbows and you get a nice #tricepspump .
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People usually perform #triceps pushdown by attaching a bar or rope to the top of the cable machine and do it standing straight up. Doing it this way, they fail to work the shoulder extending function of the long head (read my previous post to understand more anatomy of the triceps)
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You are short changing yourself by leaving a third of the muscle (long head) out of the movement. The long head is arguably the most important part of the triceps. Not only does #training the long head add serious size to the back of the #shoulders , it also increases shoulder stability. So by omitting the long head from your pushdown, you're missing out on size and #injuryprevention benefits.
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The #cablemachine is simple to use yet rather complex to understand. You need to know some physics. Strength curve (different point in the movement has different resistance) changes with the line of pull. In this case of the pushdown, the point of most resistance is when your forearm is parallel to the floor.
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A better way to do the pushdown is to either stand further away from the cable machine or lower the height of the cable. This overloads the end range of the movement, where your triceps is most contracted. Not just straightening the arms, you want to focus on driving the arms as far back as possible to fully shorten the long head.
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I'm doing it unilaterally with 2 sides of the cable to prevent compensation from the stronger arm. Pronating (turning the wrist inwards) will further shorten the triceps and work the medial head more, which pushes out the lateral head, adding circumference to the arms. Ladies though, to acheive #sexy and #tonedarms , will be better off with a neutral or supinated grip.
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Incorporate this into your #tricepsworkout ! Your triceps will feel more pumped up than usual, like it is about to cramp if you do it correctly. Like, tag, comment and share!!
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#trainwithcoachmalcolm
  • The #tricepspushdown is one of the more popular triceps #exercise for good reason. Learning curve isn't steep, easy on the elbows and you get a nice #tricepspump .
    .
    .
    People usually perform #triceps pushdown by attaching a bar or rope to the top of the cable machine and do it standing straight up. Doing it this way, they fail to work the shoulder extending function of the long head (read my previous post to understand more anatomy of the triceps)
    .
    .
    You are short changing yourself by leaving a third of the muscle (long head) out of the movement. The long head is arguably the most important part of the triceps. Not only does #training the long head add serious size to the back of the #shoulders , it also increases shoulder stability. So by omitting the long head from your pushdown, you're missing out on size and #injuryprevention benefits.
    .
    .
    The #cablemachine is simple to use yet rather complex to understand. You need to know some physics. Strength curve (different point in the movement has different resistance) changes with the line of pull. In this case of the pushdown, the point of most resistance is when your forearm is parallel to the floor.
    .
    .
    A better way to do the pushdown is to either stand further away from the cable machine or lower the height of the cable. This overloads the end range of the movement, where your triceps is most contracted. Not just straightening the arms, you want to focus on driving the arms as far back as possible to fully shorten the long head.
    .
    .
    I'm doing it unilaterally with 2 sides of the cable to prevent compensation from the stronger arm. Pronating (turning the wrist inwards) will further shorten the triceps and work the medial head more, which pushes out the lateral head, adding circumference to the arms. Ladies though, to acheive #sexy and #tonedarms , will be better off with a neutral or supinated grip.
    .
    .
    Incorporate this into your #tricepsworkout ! Your triceps will feel more pumped up than usual, like it is about to cramp if you do it correctly. Like, tag, comment and share!!
    .
    .
    .
    .
    .
    #trainwithcoachmalcolm
  •  0  1  4 hours ago
  • No days off...Simple
  • No days off...Simple
  •  15  1  4 hours ago
  • An independent lifestyle is what I choose to be apart of. Spending majority of my time by myself is what I enjoy the most. I am able to focus more on my goals, my future, and of coarse my health. People who plan on growing with positive energy, should be the ones who will accept who you are, and will encourage you to keep moving forward💪🏽 So get your ass to the gym and try this post leg calve workout! Whether it’s by yourself or with a gym partner who strives for the same success as you⚡️
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No calve equipment?? No problem! Find a new gym😂 If that’s not an option, try these seated dumbbell calve raises! Be sure to do slow and control negatives, explosive positives, and pauses on the top of each contraction🙏🏽 Give this exercise a try and tag me if you like it!
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Click link in bio or hit the DM for more information on training/nutrition programs✅
  • An independent lifestyle is what I choose to be apart of. Spending majority of my time by myself is what I enjoy the most. I am able to focus more on my goals, my future, and of coarse my health. People who plan on growing with positive energy, should be the ones who will accept who you are, and will encourage you to keep moving forward💪🏽 So get your ass to the gym and try this post leg calve workout! Whether it’s by yourself or with a gym partner who strives for the same success as you⚡️
    .
    .
    No calve equipment?? No problem! Find a new gym😂 If that’s not an option, try these seated dumbbell calve raises! Be sure to do slow and control negatives, explosive positives, and pauses on the top of each contraction🙏🏽 Give this exercise a try and tag me if you like it!
    .
    .
    Click link in bio or hit the DM for more information on training/nutrition programs✅
  •  26  11  4 hours ago
  • UPPER body sesh !
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
4 * 10-12 • DB chest press.
• Ez bar press .
• Incline press .
• DB close grips press . ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Happy Friday Palsss 😊🌟🙌🏻
  • UPPER body sesh !
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    4 * 10-12 • DB chest press.
    • Ez bar press .
    • Incline press .
    • DB close grips press . ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Happy Friday Palsss 😊🌟🙌🏻
  •  7  2  4 hours ago
  • 4 am client starting tomorrow! Goodnight!😴
  • 4 am client starting tomorrow! Goodnight!😴
  •  4  1  4 hours ago
  • It’s a skill you develop, a technique you hone through reps and preparation...
“With that being said, if you want to be a great squatter, you MUST practice that skill, you MUST squat...”
Chad Wesley Smith

My hips and ankles need so much work 😖.
Here is a pre squat warm up. Working on depth, explosiveness, all slowly coming together. Just gotta keep putting in work.💪🏻
#squats #mobility #mobilitywod
  • It’s a skill you develop, a technique you hone through reps and preparation...
    “With that being said, if you want to be a great squatter, you MUST practice that skill, you MUST squat...”
    Chad Wesley Smith

    My hips and ankles need so much work 😖.
    Here is a pre squat warm up. Working on depth, explosiveness, all slowly coming together. Just gotta keep putting in work.💪🏻
    #squats #mobility #mobilitywod
  •  6  2  4 hours ago
  • Love this emerald with teal combo. What about you? 😍 swipe for video and more pics ❤️ sorry I keep forgetting to snap pics but I promise I’ll do my best to post more !!! 🙏🏼💋
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For inquiries or orders please text me to 424-442-0713 or email boomkinis.info@gmail
  • Love this emerald with teal combo. What about you? 😍 swipe for video and more pics ❤️ sorry I keep forgetting to snap pics but I promise I’ll do my best to post more !!! 🙏🏼💋
    .
    For inquiries or orders please text me to 424-442-0713 or email boomkinis.info@gmail
  •  8  2  4 hours ago
  • Phy:sique
  • Phy:sique
  •  1  1  4 hours ago
  • Like if you agree👍
  • Like if you agree👍
  •  16  3  4 hours ago
  • Starting my own workout guide who wants to get naturally SHREDDED with me?!?!
  • Starting my own workout guide who wants to get naturally SHREDDED with me?!?!
  •  20  3  4 hours ago

Top #physique Posts

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  • Boy with LUV 💜 #bts 𝐖𝐚𝐬 𝐥𝐢𝐭 🔥🔥 so much talent and style 🙏🏻 Pop up shop was dope too!
  • Boy with LUV 💜 #bts 𝐖𝐚𝐬 𝐥𝐢𝐭 🔥🔥 so much talent and style 🙏🏻 Pop up shop was dope too!
  •  1,144  15  8 hours ago
  • Major throwback to the year where it all started! 16 years old....Crazy I came across this picture. Just like a lotus flower, the only flower that blossoms through the mud. You must understand during the trial of your sacrifice, that you are embodying a solid character and a foundation to your craft. The purpose is much bigger than the picture that you are currently framed in. Much love🙏🏾❤️
  • Major throwback to the year where it all started! 16 years old....Crazy I came across this picture. Just like a lotus flower, the only flower that blossoms through the mud. You must understand during the trial of your sacrifice, that you are embodying a solid character and a foundation to your craft. The purpose is much bigger than the picture that you are currently framed in. Much love🙏🏾❤️
  •  251  8  5 hours ago

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  • The Same person, but with a better attitude. #tbt 
___
 Proud of the person I am today. Do something today that your future self will thank you for, don’t look at where you want to be but instead look at what you need to become. 💪🏾
  • The Same person, but with a better attitude. #tbt
    ___
    Proud of the person I am today. Do something today that your future self will thank you for, don’t look at where you want to be but instead look at what you need to become. 💪🏾
  •  2,781  58  8 hours ago

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  • Change of scenery 🔴
  • Change of scenery 🔴
  •  305  11  6 hours ago
  • Loving the change of scenery, hating all the good food my family is eating 😅
  • Loving the change of scenery, hating all the good food my family is eating 😅
  •  2,980  32  7 hours ago