I am uncommon.
Most people quit, I refuse to stop.
Most people do the minimal, I go above and beyond.
Most people take the easy road, but I choose the uphill path to growth.
My standards are greater, my work ethic is harder, and my attitude is relentless.
I am not like most people.
I do not stop.
I will not let up.
I NEVER QUIT.
A few clips from✨LEG daay✨
I like to train power for legs majority of the time- one effective way to get power is completing an exercises with a dead stop at the bottom. You can do this with jumping (video 1), deadlifts (video 3- not just tapping the weight, but releasing all weight so it’s separate movements) or other examples like squats and box jumps. Power comes from having the explosive movements to go from 0 to 100 real quick 😉 what’s your favorite way to train?
Llegando a la perfección en estas bellas cejas que poco a poco hemos arreglado ella me ayuda a no tocárselas y yo hago la magia 💁🏻♀️🤳🏻 Todas podemos tener unas cejas así de lindas la constancia es la clave ✅
Had great #armday! Yes yes it is Tuesday and it's bi's and tri's! Been feeling good about my progression from way fat to fit. Then there is some days that even though I know it's not true I see that 270lbs man looking back at me. It goes to show that we must retrain our minds to see the truth. Or else if we get lost in the fallacy of what think we see, we become discouraged and get down on ourselves that we will never make it! But if we take heart persever through tricks of the mind, and take up dedication to the truth we all will succeed and not just only this journey to lose the weight. But, keep it off! #weightlossjourney#getfit#fitlife#gymlife#lifthard#fitness#lifting#bemorethanaverage#beExtrodinary#theaverageguy_getsfit
Your legacy, your choice 💪🏼
Shop @merakilo for their latest releases. 🔥
1 48 minutes ago
A lot of people in brotown think the leg press is some mythical exercise that makes you a monster. -
I'm sorry to be the parade pisser here, but leg press is an accessory exercise that is fine, but it doesn't make you some kind of hero if you can knee bend every plate in the gym and your buddy on top going for a three-inch ride. -
The leg press also does not replace squats. If you can't deal with a bar on your back, do goblet squats. Or lunges or split-squats. Leg press is great for following it up, but don't throw real squat and posterior chain movements out the window to feed the ego. -
Leg press is fun and has value, but not nearly as much as people think it does. It's an accessory. - ☠️ #ironbeaverfitness#truthtuesday
Vandaag dacht ik: laat ik het eens wat lastiger maken voor mezelf
Aangezien het wieltje tegenwoordig erg soepel gaat, heb ik het vandaag met een foam roll geprobeerd! Man wat zijn deze killing😐
Je kan nog zoveel situps doen, maar voor een echte core moet je toch echt heel die buik activeren, try it!!😋
Ayyyyy, I just squatted my bw for 5 reps! Also, think my sumos are coming along too. Still need to work on that flexibility tho.
I believe my outfit, Dobby socks especially, and surprisingly still discernible Jennifer Aniston tat powered this workout.
Haven’t posted in a while. Just haven’t gotten to it.
Anyway, I was throwing yesterday and my arm felt really good. I wasn’t supposed to throw off a mound until March 1st, but I thought, “let’s give it a go and see what I can do.” Check the dates of the first two pictures. My best pulldown to start off was 85 mph. Average was probly 81-82.
My mound velocity was 78-79 and I topped at 81.
Yesterday, I pulled down 90 and hit 85 on the mound. The magic number for me was 85. Now, I get to shoot higher and see what my body can do.
Pulldown = crow hop or a short running start.
0 110 minutes ago
4 year #transformationtuesday
Could be better, progress has hit some slumps over the years, particularly last year where I lost a significant amount of mass due to lack of time and motivation, but shit happens 🤷🏻♂️
In other news my camera quality has improved tenfold and apparently I don’t cake my pictures in filter anymore 🤙🏽🤙🏽 #winning
2 1110 minutes ago
Had an awesome time at the @thequeenmary Scots Fest this weekend. Good way to kick off the season and great seeing all my throwing friends again. The weather was beautiful and I even remembered sunscreen. Was able to win my group against some great throwers and new friends. Still a lot to work on before the season really gets rolling, but I know where I’m at now. Already looking forward to seeing everyone again at the next one!
Thank you @francisbrebner for putting on the @ihgfofficial All American Series! Excited to be qualified and looking forward to competing in the finals this fall.
Big thanks to @evildan_vbc@spencerjtyler@vincenttx For taking time to help me undo some of my idiot throwing habits. Great watching you guys throw on Sunday! Congrats Spence on two more world records!
Now to go [email protected]$& my weight over bar... hahaha
Something definitely seems to have gone wrong here 😎. You can’t prevent stress. You can overcome it with CBD though. Visit 🚤 thirdcoasthealth.com for the largest selection of muscle recovery and stress recovery CBD 🌱 products.
1 910 minutes ago
What is the purpose of a coach? 1. To be inspire others each day to achieve their full potential. 2. To be a person to look up to when obstacles get in the way. 3. To have knowledge/expertise and put it to use in order to grow others.
Come get to know our coaches and see how they represent D1 character most effectively!
1 915 minutes ago
DELOADS & their IMPACT on your training.
What is it? A short period of time where you decrease training volume or intensity. Aka- take it easy, your focus is not on growth during this time.
Benefit? RECOVERY: If you lift 6 days a week @120% 52 weeks a year- you’re putting your body under a lot of stress. To keep it short- Implementing training breaks can actually HELP you in the gym; physically, metabolically, & mentally. It can be a great recharge for both your mind and your muscles.
How long? Totally individual but I would probably say not longer than a week, I typically keep mine to 4-5 days.
When and how many times a year? When you feel you need it, have a slight injury, in between programs, when it matches up w/ your life, etc. There’s no right answer, it’s individual to you. I would say I do ~3 a year.
Necessary? Controversial. (Also depends on your lifting experience) I personally think that in order to make substantial progression overtime you need to give your body a break and time to GROW and REPAIR. Both anabolic and catabolic methods can get you there, but you physically grow the most when you’re recovering (side note- sleep is SO important for your gainz)
What it’s NOT: an excuse to not workout. Or, a time where you lose all your gainz (sometimes I have to remind myself of this 🙃) Train HARD consistently and take recovery time when you need it - you will not lose progress.
Get into your hips properly!
🔹Exhale to pull ribs down over your pelvis. This helps to set the axial skeleton into an optimal position. Don’t just jam your sternum down-take a full exhale, meaning literally you can’t push any more air out-you’ll be a bit uncomfortable the first time if you do this right.
🔹Take midline to heel of the hip you are loading. Should feel the posterior hip capsule. Don’t let your ribs flare! Need to keep ribs down and in throughout.
🔹Drive heels through floor and use glute/ham/adductors to pull hips forward and drive ball into the wall.
🔹If you’ve ever seen a pic of girls doing a sorority pose-imagine that’s what you are trying to do 😂.
HAPPY VDAY EVE💗 Most of you guys voted for an arm workout on my story poll yesterday so I’m comin’ at you with some bi’s for da guys & curls for da girlsss💪🏻 Swipe & save for a killer pump🔥
I train my bi’s & tri’s once per week. The bikini division is about bringing an “X” frame physique, so most of my training is focused on legs/glutes, back, & shoulders! Some days I get really into the arm pump & other days I get super bored when I’m by myself😂 Always get it knocked out though!
BI’S & TRI’S:
1️⃣Cable Curls using Z bar 4x15
2️⃣Single Arm Cable Curls (facing away) 4x12 each arm
3️⃣Alternating Bicep Curls 4x12 each arm
4️⃣Single Arm Preacher Curl 4x12
5️⃣Tricep Pushdowns (overhand grip—I used a Z bar but I like using the rope too!) 4x15
6️⃣Single Arm Tricep Pushdowns (underhand grip) 4x12 each arm
7️⃣Cable Rope Extensions 4x12
Leggings & sports bra from my fam at @jednorthwomen 🙌🏻
I’m sure many of you have heard about THE “anabolic window”. This is where if you don’t consume protein in 30-60 minutes post workout, all your gains are doomed, your workout was pointless, and you’re going to lose muscle and turn into a string bean...
In my sports nutrition class, we actually covered this topic, and fortunately it seems there is good news for us all. This window is really more of a misunderstanding. To put simply, there are multiple “anabolic windows” that last for up to at least 48 hours after your workout. Throughout that time, given you’re utilizing proper nutrition, the food you consume creates maximal stimulation of muscle growth (every 2-3 hours throughout that 48hr period). So if you miss your immediate post workout meal, your gains and time in the gym aren’t necessarily wasted. You can easily just play catch up and eat as well as possible throughout the day, and still hit those optimal windows.
It’s really all about the total amount of protein/calories that you eat throughout the day, and on a more consistent basis... like every 3 hours seems to be the most optimal for muscle protein synthesis according to research (Phillips et al., 1997).
Didn’t mean to bore you guys if this was too in depth 😂 I just thought this was really interesting and worth sharing. Psychologically, I feel as if I’m atrophying into a grandmother if I don’t have food or a protein shake immediately after, but I know that’s just in my head haha. What’re your guys thoughts?
Broke my plateau and I’m finally growing again👏🏻 training hard again
132 184916 hours ago
Sometimes you just have to laugh it off and know that your situation is temporary. You will have distractions, you will have detours, but the persistence is what will get you to the end. The persistence is found in loving the process and understanding you won’t be perfect, but you WILL find a way to get there 🙂
124 369419 hours ago
Are you willing?
Willing to give every ounce of effort you have? Willing to sacrifice things you love? Willing to cut people out you’ve known the longest? Willing to work overtime? Willing to be apart of a culture? Willing to show not passion but OBSESSION. Are you willing to go the extra mile? To reach our genetic potential, you have to be WILLING! Nobody in this world is holding your hand and giving hand outs, you have to be willing to work for everything you want. Take a step back, breath, and truly ask yourself if you are willing. If you are, then work. -
70 85122 hours ago
clear skin face shelfie coming your wayyyy ☀️ #fromsummeroops
my skin has been testing me lately to say the least lol, but a few things I’ve noticed to improve it areeee:
•natural face masks 1x/week (check my highlights for details!) .
•applying self tanner with a clean mitt (if you use it)
•moisturize, moisturize, moisturize! 💦 the winter months make your skin dry like a muddaaa!
•take off your makeup before you go to bed for the love of god 🧼
•facial sprays! traveling ALWAYS breaks me out, so spray some of dis on when you’re out & about .
•wash your makeup tools!! so much nasty shit can get built up in there ladies .
•collagen! been taking it for a few months now, and I have noticed minor improvements!
hope some of these trigger y’all lol, gets get #clearskin in 2019 😩💆🏻♀️ (AND CUTTING OUT/LIMITING CAFFEINE!!!) lol
83 76614 hours ago
Everything worthwhile is uphill, all the time....how can you see the view from the top of the mountain if you never brave the climb?
95 683812 hours ago
(Reklame) Speil, speil på veggen der, skal jeg fortsette bulk eller la vekten bli her? Nærmer meg +10kg siden NM, og hodet begynner komme mer på plass 🤩 Kvaliteten på matinntaket har bedret seg mye og det merkes spesielt på styrken som snart overstiger fjorårets utgangspunkt. Tommel opp for utvikling i riktig retning 💪🏽 Sports-BH fra @icaniwill#iciw#iciwfamily#icaniwill#improvementseason