Seated Incline Dumbbell Bicep Curls 💪🏼🔥
This has got to be one of my favorite bicep workouts not just because I get an insane pump but also because it is a great isolation movement that focuses solely on the biceps. The difference between a seated and standing bicep curl is that a seated one minimizes the amount of swinging done to lift the weight which allows you to not cheat yourself. I learned through lifting experience that it is ok to drop the weight to get more quality reps. It is better to leave your ego at the door and do the workouts right rather than trying to impress people and end up hurting yourself. Now that doesn’t mean that you shouldn’t challenge yourself either because then you won’t see an improvement in strength. Find a weight that you can control through the whole movement but that gets harder each rep while still holding good form.
Tbh my last few reps did not replicate my past reps in this video which shows that the weight might’ve been a slight bit too much. Also if you have any questions about workouts or dieting don’t hesitate to message me @ricelifts33. If you guys have any tips with my workouts on how I can improve don’t be afraid to comment or message me. I am willing to learn as much as I can because I want to use this as a platform to inspire others to live an active and healthy lifestyle.
Music 🎵: Body Bag-Riot Ten & Sullivan King
Happy Saturday! ☺️ The blizzard never came, but it ended up being a cozy day nonetheless. Got a lot done and have been admiring how lowkey toned my legs are getting!
In other news, I have plans for spring break. Me and my girls are going skiing! ⛷ We even got a condo with a hot tub! I’m so excited ☺️ #gymshark66@gymshark#gymshark@gymsharkwomen#gymsharkwomen#beavisionary
hello all I’m not gonna lie I’ve been feeling pretty positive lately. This account has let me feel like I’m finally sharing something good for the world. Even if just ONE person liked a workout or caption that I posted I would feel so content. The fact that I am able to speak thoughts about the mind and body and people kinda want to listen and ask questions makes me the happiest girl in the world. ( my little sister and boyfriend get tired of me ranting my hEaLTH talks to them so I feel like I’m fulfilling my needs of getting out those talks on this account). The past few months my body comp has changed MAJOR and I think I’ll post about that soon and talk about how I was able to do it and what I’m doing now to keep changing it. 😅
M I N D S E T 💭
Why do I regularly talk about changing your mindset? Because it changes the game 💥 it’ll take what you know and flip it on it’s head. Creating a healthy lifestyle is so much more than just the changes you make in a physical world.
What you think, feel and believe, your values and priorities, they control everything! Developing the right mindset will change the way you do things, they way you view the world, the people in it and your actions. It’ll make you feel uncomfortable but it’ll help you get the results you so deserve 💫
If you’d like to read about what I changed with my mindset and how I went about it, see my latest blog post. Link in bio. Let me know if you read it and what you think 🤔🥰
Late night gym session, who else is with me!?
Meant to go earlier in the day but weekends are tough as it’s our family time. So here we are.
Focused mainly on shoulders tonight with a little bit of back as well. I had trouble washing my hair after this workout let’s just say that 💪🏼
Hope everyone is having a great weekend! Happy Saturday! 🤗
10 2261 hours ago
(Feb 23rd) Day 54
Back to form work, working on squat going light just making sure to hit depth and feel comfortable. Not too bad, only thing to still fix is little back arching.
Arms workout 💪🏼💪🏼💪🏼
I challenge everyone to try This killer workout.💯💯💯
If u have any doubt, let me know it. I will read u in the comments below⬇️⬇️⬇️ This workout consisted in:
* Dips 4 stets_ 20 reps.
* Concentred bícep curl 4 sets_12 reps.
* Triceps extension with dumbell 4 sets_12 reps.
* Spider curl 4 sets_12 reps.
* Triceps extension in a bench. 4 sets_12 reps.
* Incline bicep curl. 4 sets_10 reps.
* Triceps extension in machine. 4 sets_12 reps.
I’m not one to show off but I’m proud of how much muscle (along with FAT) I put on during the 6 months I’ve been bulking. The video doesn’t even do justice. My back has gotten wider, compound lifts got stronger, arms got bigger, and abs/core got stronger. I’m approaching the end of bulking as the cut starts in 5 days. I expect the cut to get serious around April-May (I’m still starting March 1st though) because summer time, then I’ll probably end up maintaining until August when I bulk again. Ready to see how much muscle will be revealed due to the time I spent working my ass off during the fall/winter.
My type of Sat-ur-day! 🍑
Trying to grow this peach of mine!!! Make it Perkey ya knooow😁 Hip thrusts with the big bar were a first for me! Definitely going to be trying more weight next time. This trial run was a liiiitle wobbly though 🤷♀️ I know I need to work on form. "It's all about the long term" ... I even put that in my bio as a reminder to myself and everyone else trying to make a change. It's the longevity that counts. Do things in a way that make them last! Dont do things that will cause you to burn out. 😖
I'm really good at starting something new at 110% and burning out, so this time around I am resting 2 days a week, enjoying a "cheat meal" with David on Sundays, and only comparing my progress to my own! 💡
I can't wait to see what all this turns into. I want to learn all I can 😍 Thanks to anyone that wants to follow me along the way 🥰💪
6 512 hours ago
The only bad workout is the one that didn’t happen 🤷🏽♂️
Dropped some weight during my rest week but week 1 of the cut is down 💪🏽 hope everyone is having a good weekend!
5 242 hours ago
14 5162 hours ago
Starting in the beginning of this month I've added in cardio and abs for a second gym session every other day. I've been getting asked a lot about how to get abs and get them to show. The answer is simple you have to lose body fat. These are the 3 main things you need in order to get visible abs at least in my opinion.
✓1.) You have to be in a Caloric Deficit! This is the most important!!! If you aren't an expert on tracking calories this means you are taking in anywhere from 300-600 calories less than your maitnenance. ✓2.) Good cardio routine! It goes without saying if you want to lose weight you're going have to work your ass off. ✓3.) The right mindset! You have to understand that results don't happen overnight. You may feel like you aren't getting anywhere and want to give up but these are the times you have to push yourself the most to keep going. It's going to be hard to stay consistent. •Notice that doing abs is not in my top 3. Although abs should be in your routine, doing them or not doing them won't have as much of an impact on the outcome as the 3 I listed. ➡️ Comment down below if you would like to see me go more in depth on dieting/tracking calories or any of the other steps in future posts.
Day 54/66 update: @barttompkins and I had a killer back and biceps workout today! Still feeling great while doing this challenge. I feel like I’m looking better and better everyday even though my weight is still around 215. This is the final stretch and we will soon see what I have accomplished over this last 66 days! @gymshark#gymshark66#gymmotivation
15 492 hours ago
Almost done with the #gymshark66challenge and it's been going great! Been slowly increasing my strength and losing some weight 💪🏽 Even with the challenge coming to a end, I'm going to continue staying on track with my goals!
Are you still on track with your goals?
Upper body day by @maxhypetraining .
Let’s grow this back with some rowing. Remember rows for thickness and pull downs for width guys.
4x12-15 Machine Rows
2 193 hours ago
Once you see results it becomes an addition.🙏💯
What do you do to keep up with results ?
I have recently started keeping up with my results by taking pictures and comparing them with the previous week. .
Comment below any other easy way. ❤️
2 343 hours ago
Another day in the office 🤓. Short leg/booty workout 🏋🏻♀️
3 393 hours ago
HOW TO GET BIGGER LEGS 🔥🔥
Leg day is one of my favorite days! What I love about leg day is that it’s majority of a push day and it feels good pushing heavy weight. The one thing that many forget is that your legs are a lot stronger than you think! I recently learned this as I was afraid to increase my squat weight without a spot as well as the incline leg press. After finding the courage, man it feels good pushing some heavy weight!! 🔺
Some of my go-to leg exercises are:
Incline leg press
Try these on your next day and get a good pump going!!
LADIES👇🏼drop the keto diet, hour long jogging sessions on the treadmill, “fit teas”, or any “no carb” diets..
A lot of girls wonder why they’re eating a strict diet and doing copious amounts of cardio but not seeing results. If you’re burning calories without any foundation of muscle and insufficient caloric intake, you’re going to struggle to build a butt since there’s no shape to show when you burn fat. You need to eat enough to grow, and I promise, eating more of the RIGHT foods won’t make you “fat”🙄
Instead toning with restrictive no carb diets and treadmill runs, try a diet full of lean meats🍗 (some of my favs: grilled salmon, grilled/baked/boiled chicken breast, lean ground turkey, lean ground beef) complex carbs 🍞(whole grain bread, rice, pasta, veggies) and healthier fats🥑 (oils, nuts, avocado)... paired with weight training
With “reverse dieting”, you can gradually increase your carb intake over time to repair your metabolism and be able to consume high amounts of carbs in your daily diet. CARBS ARE YOUR FRIEND in muscle building, don’t shy away from them🏋🏻♀️
5 1173 hours ago
Today’s workout for #gymshark66 was a hike around a wildlife refuge. Have lived in Washington state for two years and didn’t even know this amazing place existed🤯🤯🤯🤯 every rest day should be filled with something that still keeps you moving whether that be a hike or yoga.
Caught food poisoning but I hope everybody’s doing well this weekend.
Be careful of what y’all eat for real, unless you wanna end up in the washroom for hours like me 🤢
📸: @anto.giang , @yuenricky or @kvnngo
9 3233 hours ago
Happy Saturday y’all 🍓
today I made a dragon fruit açaí bowl
this açaí bowl includes:
Self worth- SO IMPORTANT!!!🙌🏼
Today, know that YOU are good enough. Stop worrying if you’re pretty enough, strong enough, rich enough, or smart enough...you must KNOW that you are ENOUGH. Don’t let negative thoughts have power over you. Take a deep breath and know that you are enough, you are strong, and you are beautiful.
Whatever you may be going through, you’re going to get through it. Whether you want to believe me or not. God is going to be with you, He’s never going to leave you alone, YOU ARE NEVER ALONE💓
Its natural to have doubts and fears and to even think about quitting.
However, the way you deal with this feeling makes all the difference, and it’s what separates those who achieve their goals from those who never quite make it. Are you going to recognize the feeling for what it is – a temporary blip – and push through it, or are you going to give in and give up?
Before you give up, consider the fact that you may just need a little motivation and inspiration.
Getting a little reinforcement for all the reasons you work out and live a healthy lifestyle and usually it takes just one sentence to give you the boost you need Just think about iT 👊🏾🔥
Thoughts become things and things could be reality @gymsharktrain@gymshark#gymshark#gymsharktrain@benfrancis#gymshark66#beavisionary
80 337011:30 PM Feb 6, 2019
Popular Instagram Photos
Today was my first event as a part of the @gymshark team and I couldn’t be more grateful 🦈 .
For my Gymshark family, for the amazing amazing event & most importantly for all of you 💙 I was genuinely so damn surprised by how many of you here actually knew who I was and have taken something from my content. Getting to squeeze you, be sassy with you & hearing about your stories of overcoming injuries & challenges is the most rewarding thing I’ve ever experienced. Hopefully this year I can see & squeeze even more lovely angels, y’all make me wanna work even harder🦈💙
Currently out of the gym for a few days! I tweaked my shoulder two days ago and it still hurts. 🙂 I’m not going to lie, I feel so lazy and awful not going to gym but I’m trusting what my body is saying and it’s saying REST!!! •
To keep myself occupied I’m completely organizing my kitchen. Something about putting headphones on and organizing everything is so relaxing to me😌😌! I wish everyone a productive and fun weekend! 💙
65 15592 days ago
Social media has brought me down so much lately. I've contemplated so much and I have truly put my mental health last. Scrolling through a feed and seeing picture perfect people and wondering why I don't look like that or when I will be able to look like that has brought me anxiety, stress and frustration. I first started going to the gym in hopes of helping my anxiety, but lately it's become more than that. I've been so focused on changing an appearance that I should be happy with because I am healthy. Lately I have been cutting calories in order to go back to this distorted "image" I have in my head and I have become obsessed with every small piece of food. So obsessed to the point where I am weaker in the gym, I am tired, forgetful, and in a bad mood 50% of the time. My measuring tape has been my worst enemy as well. It is so hard to live in a world where perfect is all people feel comfortable showing. It creates a type of body dysmorphia that is so so hard to reverse. As I'm writing this, I know seeing myself a certain way and counting calories the way I do is wrong. But it is so difficult to stop. Looking in the mirror and seeing something that is not nearly as bad as you perceive it makes you wish you had a different set of eyes.
Social media is a highlight, nothing more. You never know what someone can be battling in their head. I am going to try my extra hardest to go back to the way I was when I started this journey. No ones perfect, we all have our ups and downs. So long as we get back up and try again, we are never truly defeated.
Day 1: do not touch that measuring tape.
Happy Saturday Rockstars °
46 90111 hours ago
DO IT✨ whatever it is... just do it
Thank you, @nike for the inspo, heh
Tomorrow I speak in front of my largest audience yet. Most of you know my goal is to be an ✨international speaker✨ Aside from building the bum😂 I love captivating audiences & helping people in a big way
With that being said i’ve felt like i’m going to pee or vom all day long haha sry TMI!!! But this is where the magic happens. This is where most people turn their backs and throw in the towel. They let their fears and limiting beliefs take over their wants. This is where we NEED to press forward
So what... you might be a bit scared. What’s the worst that can happen? What’s the BEST that can happen? The upside is always greater then the downside my guys and gals
Smash your fears✨