Richtig nerviger Tag heute 🙈 gefühlt gar nicht richtig wach geworden, BA schreiben war demnach auch eher semi heute😐
Nach dem ganzen Tag rumsitzen gibts jetzt aber noch ein kleines Homeworkout 🙌🏽💪🏽🔥
🚨Uuuhuuund - auf dem Blog ist ebenfalls n neuer Beitrag 😍 Protein - vor oder nach dem Training? Was ist effektiver? head over 😏
Currently I have started week 7 of this shredding process. So far things are going very well, but last week I started to get some cravings. This is not a problem, because as long as it fits within the macros it's all possible! I do notice that it's going better every year, you get to know your own body better and better, but you can also make up a lot by just looking at your own body composition after 3,5 years of tracking macros 😏
My current stats:
- Length: 185cm - 6’1.
- Weight: 82.5kg - 182lbs (already lost over 6kg - 13lbs).
- Fat percentage: Around 11% (Started at exactly 14%).
So, I already lost around 6kg and 3% fat. There are still about 5/6 weeks to go and my goal is to finish around 8% fat. There are a lot of shoots coming up, so now there is no time for games. The end is almost in sight and the motivation is still very high. Let's keep pushing and reach our best shape ever! 📈
This will also be my participation to become a part of the @fit_kalender_benelux !
Vorrei parlarvi di questa splendida ragazza di soli 16 anni dove l'anno scorso iniziò un programma dimagrante/tonificante con me dove in soli 5 mesi riuscimmo a diminuire di diversi centimetri le gambe, il giro vita e le braccia che erano i punti deboli dove lavorare.
Siamo riusciti a migliorare notevolmente la silhouette rendendola più armoniosa e più fitness.
Ora siamo ripartiti dopo qualche mese di stop,ma la voglia di migliorare e di fare bene non ti manca assolutamente. Sono molto contento di poter indirizzare soprattutto a questa tenera età ragazze come Sabina xché lo sport fatto in maniera corretta e sensata migliora innanzitutto il proprio aspetto fisico ma forgia in maniera decisa il proprio carattere!!!
Complimenti a tutti i genitori che investono nei loro figli ad educarli e farli capire che l'attività fisica è molto importante,ma ancor di più ad affidarli a professionisti del settore x poterli seguire e farli crescere in modo corretto.
Brava Sabina questo è un estratto del suo allenamento...
Buona visione ✅ Se vuoi dei consigli e assistenza per raggiungere anche tu uno stile di vita fitness e pieno di benessere.
Contattami tramite E-mail 👇🏻👇🏻👇🏻👇🏻👇🏻👇🏻
Oppure scrivimi su Whatsapp al numero
3397264941 oppure inviami un messaggio privato
1014 hours ago
The good the bad and the ugly.
Hit pull on the weekend and it was a mix of positives and negatives including one absolute shambles.
Rdl was the highlight of the workout as I made some good progression on it and it just felt really good. This is a fantastic exercise for your posterior chain and if you're not doing it you should start right away! Chest supported row was a bit of a let down as I dropped down a set of dumbbells in weight and even struggled with them. If I’m being honest though the quality of benches in the gym were awful and they can take some responsibility for that 👍.
Finally lateral pulldown was just a shambles. Leaving it at that. -
You Can't get it bang on every session and I hope for better next week when I come back round to this rotation. Hope you enjoy the videos above.
Workout as follows (Set number x reps)
* Chest supported row 1x8 2x11
* RDL 1X10 2X13
* Lateral pulldown 1x6 2x11
* Iso row 1x11 2x12 rest pause after second set
* Shrugs 2 x failure * Rear delt 3x15-20
* Bicep concentration 2x10-12
* Seated bicep curls 2x10-12
For any advice send me a dm ✅.
🎧Ephwurd - Just Us (ft. Liinks)
Another total body workout for you...
C I R C U I T 1: (Kettlebell)
• Over head rotations
• Figure-8 looks around knees
• Standing side bends
• Lunge with Kbell under knee
X10 each (each side) - 4 Rounds.
Fente combiné avec un travail des triceps (à l'élastique)
➡️Exercice qui sollicite l'ensemble du corps donc intéressant pour la perte de Calories ➡️➡️ masse graisseuse.
➡️Il augmente les capacités cardio-vasculaire, du au gros groupes musculaires qui sont engagés.
➡️Améliore votre coordination avec la complexité du mouvement.
➡️Renforce vos bras, vos jambes et vôtre gainage dynamiques (en mouvement) augmente.
Détails techniques :👨🏫.
➡️L'élastique autours de la hanche vous aide à remonter pour les fentes.
➡️Le pied avant reste bien à plat et le dos le plus droit que possible.
Astuce training ! ☝️.
20 secondes effort
10 secondes récupération.
Maximum de répétitions en 1 min
Recommencer 4 fois.
You know what’s messed up? The fact that I miss this pyramid...
Squats, Lunges, and Push Press, with the following format: 10/10/10, 20/20/10, 30/30/10... all the way to 100/100/10... and all the way back down 🤢
A total of 1000 squats, 1000 lunges, and 200 push presses with 40kg 👀
This took me just over 3 hours, and as you can see, it was a sweaty affair.
Now, I sense that my training is about to take another sharp upturn, but I’ll always know that no training session can be as mind numbingly agonising as this - so let’s see what the next couple months holds 😳
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Last session at @templegymuk 😭 Photo now vs one of my first photos there 💪 It’s been amazing seeing how hard people push themselves to reach their goals. It’s motivated me through the shittiest of days, so thank you for that, it’s been awesome 👌👌 onto the next gym, @foundrygymstafford 👊👊
Keep the mindset that NO goal is too large, set goals that seem so far out of reach that it’ll never happen, or that it can’t happen; then the moment it does happen, the feeling you get will be unexplainable 🙌🏽 Aim high 🎯
When I was growing up I hated the way I look (still do sometimes). I hated everything about me from my curly hair, to my tan skin, all the way down to my thick thighs.
But now being a little older and having people around me who love and care about me I feel different about how I look.
I can now appreciate myself for everything I have.
I know I am far from perfect and still have a lot of hard work to do before I can reach my goals.
But that’s okay as long as I have the people who love and support me I’ll be just fine #curlyhair#thickthighssavelives#gymlife
4703110 February, 2019
In my hip thrust I try and do as much weight as possible for a an easy amount of reps.
In this video I’m doing 225lbs for 7 reps on 3 sets.
If anyone is wondering how to grow their butt this is it. You want to do hip thrusts with High weight and Low reps. This will help the glutes grow and give you a bigger/rounder bum 🍑🍑🍑 #gymlife#fitnessgirl#peach