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  • They said I could be anything, so I became a Mortal Kombat character
  • They said I could be anything, so I became a Mortal Kombat character
  • 596 23 15 hours ago
  • “When you can hit two birds with one stone life is good! I always look to maximize family time. I’m able to get in a great workout during playtime with my kids, and it’s easy to travel with to the gym.” @louismontano .
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Consistent action using any workout regime will lead to consistent results. .
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SIX CHEST EXERCISES IN ONE 😱
1) The Bench Press
2) The Dumbbell Press
3) Push-Ups
4) Cable Crossover
5) The Pec Deck 
6) The Dumbbell Fly
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To get the most out of your push ups, first make sure that you have the correct form. Then proceed to do as many push ups as you comfortably can. Once you are comfortable, challenge yourself by adding more push ups. This will enable you to build muscle. You can challenge yourself further by adding weights and by varying your push ups.
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1) Make sure your form is correct. When performing the push up, your lower back must be straight, i.e., not sagging or arching, and your feet must be shoulder width apart. Your elbows should be tucked close to your body, i.e., at a 20-40 degree angle from your abdomen. As you go down, make sure your chest gets as close to the (bar) floor as possible.
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2) Breathe correctly. When you are performing the push up, make sure to inhale as you go down. Then exhale as you go back up.
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3) Start out easy. Start out by doing as many push ups as you comfortably can. This is called a set. Then do two more sets. Make sure to rest for 60 sec or more in between sets. Practice this three to four times a week, or every other day until you are comfortable. .
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4) Add more push ups. Once you can comfortably do your normal number of push ups, add three to five more push ups. Adding more push ups will challenge your muscles, enabling you to build more muscle.
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5) Be consistent with your routine. Make sure to stick to your routine. If you find it hard to stick to a routine, then ask a friend to join you.
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Cheaper than a monthly gym membership. Get you hot bod this summer. Join the movement. Order yours ☝️ link in bio.
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Double tap if push-ups are part of your workout routine.
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🎶 @postmalone ‘WOW’ .
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#fitdad #wow #beckfordbar #chest #pump #corestrength #getstrong #grindout #workoutanywhere #focus
  • “When you can hit two birds with one stone life is good! I always look to maximize family time. I’m able to get in a great workout during playtime with my kids, and it’s easy to travel with to the gym.” @louismontano .
    .
    Consistent action using any workout regime will lead to consistent results. .
    .
    SIX CHEST EXERCISES IN ONE 😱
    1) The Bench Press
    2) The Dumbbell Press
    3) Push-Ups
    4) Cable Crossover
    5) The Pec Deck
    6) The Dumbbell Fly
    .
    .
    To get the most out of your push ups, first make sure that you have the correct form. Then proceed to do as many push ups as you comfortably can. Once you are comfortable, challenge yourself by adding more push ups. This will enable you to build muscle. You can challenge yourself further by adding weights and by varying your push ups.
    .
    .
    1) Make sure your form is correct. When performing the push up, your lower back must be straight, i.e., not sagging or arching, and your feet must be shoulder width apart. Your elbows should be tucked close to your body, i.e., at a 20-40 degree angle from your abdomen. As you go down, make sure your chest gets as close to the (bar) floor as possible.
    .
    .
    2) Breathe correctly. When you are performing the push up, make sure to inhale as you go down. Then exhale as you go back up.
    .
    .
    3) Start out easy. Start out by doing as many push ups as you comfortably can. This is called a set. Then do two more sets. Make sure to rest for 60 sec or more in between sets. Practice this three to four times a week, or every other day until you are comfortable. .
    .
    4) Add more push ups. Once you can comfortably do your normal number of push ups, add three to five more push ups. Adding more push ups will challenge your muscles, enabling you to build more muscle.
    .
    .
    5) Be consistent with your routine. Make sure to stick to your routine. If you find it hard to stick to a routine, then ask a friend to join you.
    .
    .
    Cheaper than a monthly gym membership. Get you hot bod this summer. Join the movement. Order yours ☝️ link in bio.
    .
    .
    Double tap if push-ups are part of your workout routine.
    .
    .
    🎶 @postmalone ‘WOW’ .
    .
    #fitdad #wow #beckfordbar #chest #pump #corestrength #getstrong #grindout #workoutanywhere #focus
  • 1,648 13 11 hours ago
  • “Holy sh*t man, I am walking around the gym with your bar and everyone wants to try it lol.” @gerardiperformance
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Michael Gerardi workout of the day:
➡️ Super set finisher ➡️ Cable flies to the beckford bar 3x10
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1) Focuses on strengthening key muscle groups
2) Increases range of motion and promotes flexibility
3) Targets upper body and core using free spin linear motion hand grips with precision ball bearings
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Our full range of motion compound movement exercise will help develop chest size, definition, strength, and target your core and obliques in a way that no single at exercise is capable of doing.
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Combines several workout machines into one portable and effective tool. .
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Join the movement. If you put in the work you will feel and see the results. Order yours ☝️ link in bio.
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“I use it at the end of my chest day as a burnout.” @gerardi_m .
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✔️The first step before anybody else in the world believes "it" is that you have to believe “it”
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✔️There is no reason to have a plan B because it distracts from Plan A
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✔️ I think that there’s a certain delusional quality that all successful people have to have; you have to believe that something different than what has happened for the last 50 million years of history can happen
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✔️Confucius said “he who says he can” and “he who says he can’t”are both usually right
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Comment your thoughts 🔽
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#beckfordbar #gerardiperformance #chestday #fitnessmotivation #chestdayworkout #core #pumpitup #plank #workoutswithbeckfordbar #onlinetraining #cablecrossover #pushups #pushupworkout #chestexercises #gym #functionalfitness #internationalchestday #leangains #chestworkouts
  • “Holy sh*t man, I am walking around the gym with your bar and everyone wants to try it lol.” @gerardiperformance
    .
    .
    Michael Gerardi workout of the day:
    ➡️ Super set finisher ➡️ Cable flies to the beckford bar 3x10
    .
    .
    1) Focuses on strengthening key muscle groups
    2) Increases range of motion and promotes flexibility
    3) Targets upper body and core using free spin linear motion hand grips with precision ball bearings
    .
    .
    Our full range of motion compound movement exercise will help develop chest size, definition, strength, and target your core and obliques in a way that no single at exercise is capable of doing.
    .
    .
    Combines several workout machines into one portable and effective tool. .
    .
    Join the movement. If you put in the work you will feel and see the results. Order yours ☝️ link in bio.
    .
    .
    “I use it at the end of my chest day as a burnout.” @gerardi_m .
    . .
    ✔️The first step before anybody else in the world believes "it" is that you have to believe “it”

    ✔️There is no reason to have a plan B because it distracts from Plan A

    ✔️ I think that there’s a certain delusional quality that all successful people have to have; you have to believe that something different than what has happened for the last 50 million years of history can happen

    ✔️Confucius said “he who says he can” and “he who says he can’t”are both usually right

    Comment your thoughts 🔽
    .
    .
    #beckfordbar #gerardiperformance #chestday #fitnessmotivation #chestdayworkout #core #pumpitup #plank #workoutswithbeckfordbar #onlinetraining #cablecrossover #pushups #pushupworkout #chestexercises #gym #functionalfitness #internationalchestday #leangains #chestworkouts
  • 1,684 12 15 hours ago
  • Here’s a full chest workout for ya Aliens on this fine #TittyTuesday ! Maximize your pec training volume by following the recommended sets, reps, tempos, and rest periods per exercise. Fight that burn, you always got more in the tank. Believe in yourself. You can and you will get better. No limits 💪🏻 -

Make sure to save to try out next chest day and share with a friend who needs them pec gains! Leave a comment and let me know what ya think 🤙🏻 -

Exercises:
1️⃣ Barbell Pause Bench Press | 7 sets | 2 reps | 0-3-0 tempo | 1:30 rest
2️⃣ Dumbbell Decline Alternating Bench Press | 5 sets | 8 reps | 1:00 rest
3️⃣ Plate Incline Svend Press | 4 sets | 10 reps | 0:45 rest 
4️⃣ 1-Arm Cable Fly | 3 sets | 8 reps | 0-3-0 tempo | 0:45 rest
5️⃣ Hands Elevated Feet Balanced Push Up | 3 sets | 20 reps | 0:30 rest -

Push yourself with that weight, chase that pump, get them chest gainsss! You got this Aliens 👽 •••••••••••••••••••••••••••••••••••••••••••••••••••••••••••• ⚫️ Make sure to download my workout app (Play & App Store) for free! - @exerprise
⚫️ Subscribe on YouTube for more in depth weekly fitness content: Anabolic Aliens
⚫️ Custom Workout/Meal Plans: anabolicaliens.com -

Song: Nothing by @dragonsanddrivers & @jarrenbenton
Produced by: @melksproducer -

#anabolicaliens #exerprise #fitnessyoutuber #bostonfitness #fitnessboston #boston #workoutvideo #IGersBoston #bostonmodel #bostonma #gymittv #gymitwatertown #chest #chestworkout #chestworkouts #chestdayworkout #chestday #chestpump #chesttraining #chestdaybestday #bigchest #chestgains
  • Here’s a full chest workout for ya Aliens on this fine #TittyTuesday ! Maximize your pec training volume by following the recommended sets, reps, tempos, and rest periods per exercise. Fight that burn, you always got more in the tank. Believe in yourself. You can and you will get better. No limits 💪🏻 -

    Make sure to save to try out next chest day and share with a friend who needs them pec gains! Leave a comment and let me know what ya think 🤙🏻 -

    Exercises:
    1️⃣ Barbell Pause Bench Press | 7 sets | 2 reps | 0-3-0 tempo | 1:30 rest
    2️⃣ Dumbbell Decline Alternating Bench Press | 5 sets | 8 reps | 1:00 rest
    3️⃣ Plate Incline Svend Press | 4 sets | 10 reps | 0:45 rest
    4️⃣ 1-Arm Cable Fly | 3 sets | 8 reps | 0-3-0 tempo | 0:45 rest
    5️⃣ Hands Elevated Feet Balanced Push Up | 3 sets | 20 reps | 0:30 rest -

    Push yourself with that weight, chase that pump, get them chest gainsss! You got this Aliens 👽 •••••••••••••••••••••••••••••••••••••••••••••••••••••••••••• ⚫️ Make sure to download my workout app (Play & App Store) for free! - @exerprise
    ⚫️ Subscribe on YouTube for more in depth weekly fitness content: Anabolic Aliens
    ⚫️ Custom Workout/Meal Plans: anabolicaliens.com -

    Song: Nothing by @dragonsanddrivers & @jarrenbenton
    Produced by: @melksproducer -

    #anabolicaliens #exerprise #fitnessyoutuber #bostonfitness #fitnessboston #boston #workoutvideo #IGersBoston #bostonmodel #bostonma #gymittv #gymitwatertown #chest #chestworkout #chestworkouts #chestdayworkout #chestday #chestpump #chesttraining #chestdaybestday #bigchest #chestgains
  • 2,171 8 5 hours ago
  • 💥Начало Положено💥
⠀
В данном посте, хочу поделиться с вами своими успехами, которые мне удалось совершить за прошедший этап(начало 2018-весна 2019), который я могу назвать начальным.🚀
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Начал я 2018 с весом 70кг, а весной 2019 максимальный мой вес составил 90кг.
Когда я занимался раньше 2013-2016, мой вес никогда не превышал 77кг.✅
⠀
Удалось достаточно сильно добавить в грудных и спине, и удалось немного добавить в руках и ногах.
О плечах вы сами понимаете тоже добавил.😂
⠀
За этот период мной была проведена моя первая “сушка”, и результат получился не плохой, но я знаю что мог выжать больше, просто недоработал.
Постараюсь учесть свои ошибки, и уже на протяжении следующего этапа исправить их.☝️
⠀
По поводу набора массы, ну да вроде прибавка пошла около 20кг, хоть и не особо я жирный получился, но фиг знает сколько реально во мне ещё было жира и воды, а сколько мышц.
Если теперь крайняя точка в массе было 90кг, то следующая цель 95кг.💪
⠀
За данный период мною было изучено массу литературы, просмотрено куча видеороликов, а так же я получил ответы на интересующие меня вопросы от многих спортсменов.
Отдельно хочу сказать что от моего тренера @stanislavkorchynskyi было получено, а потом применено на практике море полезной информации.👍
⠀
Отдельное спасибо хочу сказать своей любимой жене @lili_myg которая весь этап была со мной, и терпела все что происходило, и это было реально тяжело, не так для меня как для неё.❤️
⠀
Весной 2018 создал свой аккаунт в инсте, а также ютюб канал, и уже некоторых показателей удалось добиться на обоих ресурсах, что не может не радовать.🙂
⠀
Так же пару месяцев назад я начал тренировать людей, и мне очень нравиться данное занятие, хоть оно происходит и дистанционнно.📲
⠀
Также произошло ещё много событий, но я не могу поместить все в один пост🏋️‍♀️
⠀
Останавливаться на достигнутом я не собираюсь, ведь я только начал, и ещё все впереди!💫
⠀
#npcphysique #менсфизик #тренер #тренировка #успех #тренинг #качек #качалка #набормассы #сушка #сушкатела #диета #фитнес #бодибилдинг #пляжныйбодибилдинг #mensphysique #chest #biceps #workout #npcprep #npcbodybuilding #npcfigurecompetitor #elitepro #ifbbelitepro
  • 💥Начало Положено💥

    В данном посте, хочу поделиться с вами своими успехами, которые мне удалось совершить за прошедший этап(начало 2018-весна 2019), который я могу назвать начальным.🚀

    Начал я 2018 с весом 70кг, а весной 2019 максимальный мой вес составил 90кг.
    Когда я занимался раньше 2013-2016, мой вес никогда не превышал 77кг.✅

    Удалось достаточно сильно добавить в грудных и спине, и удалось немного добавить в руках и ногах.
    О плечах вы сами понимаете тоже добавил.😂

    За этот период мной была проведена моя первая “сушка”, и результат получился не плохой, но я знаю что мог выжать больше, просто недоработал.
    Постараюсь учесть свои ошибки, и уже на протяжении следующего этапа исправить их.☝️

    По поводу набора массы, ну да вроде прибавка пошла около 20кг, хоть и не особо я жирный получился, но фиг знает сколько реально во мне ещё было жира и воды, а сколько мышц.
    Если теперь крайняя точка в массе было 90кг, то следующая цель 95кг.💪

    За данный период мною было изучено массу литературы, просмотрено куча видеороликов, а так же я получил ответы на интересующие меня вопросы от многих спортсменов.
    Отдельно хочу сказать что от моего тренера @stanislavkorchynskyi было получено, а потом применено на практике море полезной информации.👍

    Отдельное спасибо хочу сказать своей любимой жене @lili_myg которая весь этап была со мной, и терпела все что происходило, и это было реально тяжело, не так для меня как для неё.❤️

    Весной 2018 создал свой аккаунт в инсте, а также ютюб канал, и уже некоторых показателей удалось добиться на обоих ресурсах, что не может не радовать.🙂

    Так же пару месяцев назад я начал тренировать людей, и мне очень нравиться данное занятие, хоть оно происходит и дистанционнно.📲

    Также произошло ещё много событий, но я не могу поместить все в один пост🏋️‍♀️

    Останавливаться на достигнутом я не собираюсь, ведь я только начал, и ещё все впереди!💫

    #npcphysique #менсфизик #тренер #тренировка #успех #тренинг #качек #качалка #набормассы #сушка #сушкатела #диета #фитнес #бодибилдинг #пляжныйбодибилдинг #mensphysique #chest #biceps #workout #npcprep #npcbodybuilding #npcfigurecompetitor #elitepro #ifbbelitepro
  • 325 1 4 hours ago

Latest Instagram Posts

  • Well pitter patter!
  • Well pitter patter!
  • 7 1 5 minutes ago
  • What is the Perfect Gym ? 
Through many years of trial and error there are alot of things you have to take into consideration :

1) Who all you cater for in your gym , such as male or female ages , disabilities etc , 
2) Do you do certain classes , boxing , spin , pump ... 3) Do you Equipment appeal to all ?

4) Is it Spacious

5) Is the atmosphere the atmosphere you want to be around and do that appeal to all

6) Is it Affordable for Everyone 
7) Is it 24 hour ?

8) Is the Layout of the Gym easy to find everything and you know where everything is ?

9) Is it Friendly and suitible for everyone

10) Do they Get good results 
11) Can I get a shower after my session ?

12) Is the location easy to access ?

13) Is there easy and free Car Parking 
14) Is it Easy to Join ?

15) Is the Gym kept clean and tidy 
16) is the equipment always updating and evolving as times do?

17) Do you work with the local community ?

This is o my a few but is worth taking note for anyone out there that is looking to open a gym or currently has a gym I have trialed and errored it all failed many times and made plenty of mistakes , that is all in the process but with many years of trialing I am Happy to say that Now @ The GYM - Newry We have it all , much more than what you can image , I take great pride in people of all walks of like calling just to view the facility or on for there first session loving everything about it , I am happy to say in the just over a year we have went from 120 members to 700 strong members and just over 100 new members joining this this month alone bringing the total to over 800 ,I havent been on social media as much the last few weeks due to bringing the business to the next level and looking after all members and clients as they do come first , We have a few great announcements to make in the next few weeks , with hard work , determination & never giving up you can be a success too , I would like to thank all of my friends , Family , Staff & Members for supporting my ideas and helping me bring the GYM Newry to something that people can only dream about Now Up for Irish Gym Of the Year , let's hope we can do it Guys 💪😍 Much Love Guys ❤️🙌
  • What is the Perfect Gym ?
    Through many years of trial and error there are alot of things you have to take into consideration :

    1) Who all you cater for in your gym , such as male or female ages , disabilities etc ,
    2) Do you do certain classes , boxing , spin , pump ... 3) Do you Equipment appeal to all ?

    4) Is it Spacious

    5) Is the atmosphere the atmosphere you want to be around and do that appeal to all

    6) Is it Affordable for Everyone
    7) Is it 24 hour ?

    8) Is the Layout of the Gym easy to find everything and you know where everything is ?

    9) Is it Friendly and suitible for everyone

    10) Do they Get good results
    11) Can I get a shower after my session ?

    12) Is the location easy to access ?

    13) Is there easy and free Car Parking
    14) Is it Easy to Join ?

    15) Is the Gym kept clean and tidy
    16) is the equipment always updating and evolving as times do?

    17) Do you work with the local community ?

    This is o my a few but is worth taking note for anyone out there that is looking to open a gym or currently has a gym I have trialed and errored it all failed many times and made plenty of mistakes , that is all in the process but with many years of trialing I am Happy to say that Now @ The GYM - Newry We have it all , much more than what you can image , I take great pride in people of all walks of like calling just to view the facility or on for there first session loving everything about it , I am happy to say in the just over a year we have went from 120 members to 700 strong members and just over 100 new members joining this this month alone bringing the total to over 800 ,I havent been on social media as much the last few weeks due to bringing the business to the next level and looking after all members and clients as they do come first , We have a few great announcements to make in the next few weeks , with hard work , determination & never giving up you can be a success too , I would like to thank all of my friends , Family , Staff & Members for supporting my ideas and helping me bring the GYM Newry to something that people can only dream about Now Up for Irish Gym Of the Year , let's hope we can do it Guys 💪😍 Much Love Guys ❤️🙌
  • 10 1 17 minutes ago
  • A dumbbell rack is my second favourite type of rack 😏
  • A dumbbell rack is my second favourite type of rack 😏
  • 12 1 19 minutes ago
  • ✨ Yesterday’s chest and shoulder session;
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Shoulders are my weakest muscle group, so I’ve started training them twice a week, once on their own and once with chest to try and bring them up in strength 😬
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1. Chest press 5x8-12 
2. Cable flys 4x10-12 
3. Plate push 4x10-12 
4. Push ups 3xAMRAP .
5. Push press 4x10-12
6. Around the worlds ss/w lateral raises 4x10 each 
7. Arnold press 4x10-12
8. Upright rows 4x10-12
9. Behind the neck press 4x10-12 .
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Need a training buddy that wants to film for me 🙃
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#gym #workout #chest #shoulders
  • ✨ Yesterday’s chest and shoulder session;
    .
    .
    Shoulders are my weakest muscle group, so I’ve started training them twice a week, once on their own and once with chest to try and bring them up in strength 😬
    .
    1. Chest press 5x8-12
    2. Cable flys 4x10-12
    3. Plate push 4x10-12
    4. Push ups 3xAMRAP .
    5. Push press 4x10-12
    6. Around the worlds ss/w lateral raises 4x10 each
    7. Arnold press 4x10-12
    8. Upright rows 4x10-12
    9. Behind the neck press 4x10-12 .
    .
    .
    .
    .
    Need a training buddy that wants to film for me 🙃
    .
    .
    .
    .
    .
    #gym #workout #chest #shoulders
  • 5 0 30 minutes ago
  • О стрессе! Когда много планов, задач, дел, целей, всё это постоянно висит в голове и давит ответственностью. Только делаешь одно, как наплывает другое. Помню когда копилось много заказов, я всё время думал о сроках, о том как сделать все на отлично и в срок. И вид моей доски для учета заказов приводил меня в ужас, если она была полностью в приколотых бумажках.
Сейчас я меняю себя. Я наслаждаюсь процессом работы, не беру много заказов. Оставляю время на отдых, не работаю после 18. Делаю перерыв для занятий спортом, для прогулок.
Я меньше успеваю, но я счастлив!
Иногда могу возиться с каким-нибудь брелочком для ключей от сундука долго и упорно, чтобы порадовать покупателя сюрпризом. Иногда ухожу в работу над новой идеей, отложив заказ.
Не обижайтесь, кто дольше немного ждёт.
Я работаю с любовью к жизни и работе. И вам в сундучок обязательно положу частичку моей любви ❤😍😘
.
#сундук #сундуки #шкатулка #копилка #издерева #хендмэйд #лофт 
#лофтстиль #ручнаяработа #handmade #loft 
#wooden #chest #пиратский #пиратскийсундук #сундукиздерева 
#деревянныйсундук #сундукспб #мастерскаяспб
#smaliy_suduchki
  • О стрессе! Когда много планов, задач, дел, целей, всё это постоянно висит в голове и давит ответственностью. Только делаешь одно, как наплывает другое. Помню когда копилось много заказов, я всё время думал о сроках, о том как сделать все на отлично и в срок. И вид моей доски для учета заказов приводил меня в ужас, если она была полностью в приколотых бумажках.
    Сейчас я меняю себя. Я наслаждаюсь процессом работы, не беру много заказов. Оставляю время на отдых, не работаю после 18. Делаю перерыв для занятий спортом, для прогулок.
    Я меньше успеваю, но я счастлив!
    Иногда могу возиться с каким-нибудь брелочком для ключей от сундука долго и упорно, чтобы порадовать покупателя сюрпризом. Иногда ухожу в работу над новой идеей, отложив заказ.
    Не обижайтесь, кто дольше немного ждёт.
    Я работаю с любовью к жизни и работе. И вам в сундучок обязательно положу частичку моей любви ❤😍😘
    .
    #сундук #сундуки #шкатулка #копилка #издерева #хендмэйд #лофт
    #лофтстиль #ручнаяработа #handmade #loft
    #wooden #chest #пиратский #пиратскийсундук #сундукиздерева
    #деревянныйсундук #сундукспб #мастерскаяспб
    #smaliy_suduchki
  • 19 0 30 minutes ago
  • Sometimes I workout, but mostly I just pose.
.
One of my best mates is leaving wonderful land of Canadia for many moons and will most likely die by a moose or alcohol poisoning. I guess that's one less person in better shape than me in the gym.
  • Sometimes I workout, but mostly I just pose.
    .
    One of my best mates is leaving wonderful land of Canadia for many moons and will most likely die by a moose or alcohol poisoning. I guess that's one less person in better shape than me in the gym.
  • 53 8 31 minutes ago
  • Take care of yourself . Mentally , physically and spiritually ☘
  • Take care of yourself . Mentally , physically and spiritually ☘
  • 105 6 2 hours ago