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grindout - 2.5m posts

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  • // Shoulder Giant Set • 4 weeks nursing a Serratus Strain meaning chest and back work is on hold till further notice. Light weights for shoulder and arms able so to make up for some intensity without any heavy loads, use added volume from Giant Sets
-
Working through an injury sucks so go ahead with a temporary training split
-
The solution is alternating between Quads/Shoulder and Hamstrings/Arms
-
Todays workout
A Single Leg Leg Press
4 warm up sets 8,4,2,1
3 working sets 8,8,8
📹 
B1 Standing DB Side Raises
B2 Seated 3/4 DB Shoulder Press
B3 Prone 3/4 Rear Delt DB Flyes
B4 Strict Seated DB Side Raises
4 sets 10-12 reps
-
3/4 reps in those exercises keep my serratus pain free
-
Injuries are a bummer but in this case, we can keep doing enough work ✌🏻
  • // Shoulder Giant Set • 4 weeks nursing a Serratus Strain meaning chest and back work is on hold till further notice. Light weights for shoulder and arms able so to make up for some intensity without any heavy loads, use added volume from Giant Sets
    -
    Working through an injury sucks so go ahead with a temporary training split
    -
    The solution is alternating between Quads/Shoulder and Hamstrings/Arms
    -
    Todays workout
    A Single Leg Leg Press
    4 warm up sets 8,4,2,1
    3 working sets 8,8,8
    📹
    B1 Standing DB Side Raises
    B2 Seated 3/4 DB Shoulder Press
    B3 Prone 3/4 Rear Delt DB Flyes
    B4 Strict Seated DB Side Raises
    4 sets 10-12 reps
    -
    3/4 reps in those exercises keep my serratus pain free
    -
    Injuries are a bummer but in this case, we can keep doing enough work ✌🏻
  • 181 5 1 hour ago
  • Be stronger than your excuses.
  • Be stronger than your excuses.
  • 127 6 6 hours ago

Latest Instagram Posts

  • 🤫👍🏻
  • 🤫👍🏻
  • 4 1 1 minute ago
  • Well look at that! Y’all don’t be surprised when ya girl become an #InstagramModel 😂😂😂. Seriously tho, ain’t no tricks. Ain’t no supplements. This didn’t happen overnight. It ain’t happen in 30 days. But it did take consistency in the gym. I did cut sugar. But I still drink my Tequila bay bay!!!! Matter fact I’m finna go pour me a triple shot. It’s #FriYAY
  • Well look at that! Y’all don’t be surprised when ya girl become an #InstagramModel 😂😂😂. Seriously tho, ain’t no tricks. Ain’t no supplements. This didn’t happen overnight. It ain’t happen in 30 days. But it did take consistency in the gym. I did cut sugar. But I still drink my Tequila bay bay!!!! Matter fact I’m finna go pour me a triple shot. It’s #FriYAY
  • 6 1 3 minutes ago
  • I'm ready for the weekend! 👊🏻 Are you? .

I'm getting ready for kingsland festival in Amsterdam, with Tom! And we are super excited. I don't go out a lot, but when I do I make sure to do it right! 😄 Hoping for good weather good food and good music. .

Who will I see there? Let me know if you're going! Let's meet.✌🏻
  • I'm ready for the weekend! 👊🏻 Are you? .

    I'm getting ready for kingsland festival in Amsterdam, with Tom! And we are super excited. I don't go out a lot, but when I do I make sure to do it right! 😄 Hoping for good weather good food and good music. .

    Who will I see there? Let me know if you're going! Let's meet.✌🏻
  • 13 2 7 minutes ago
  • Yeni başlayanlar için yoga pozları👆🏽 Bu vesileyle ilk yoga dersimizin bugün 19:00’da (26 Nisan Cuma) olduğunu duyurmuş olalım 🧘🏻‍♀️🧘🏻‍♂️
  • Yeni başlayanlar için yoga pozları👆🏽 Bu vesileyle ilk yoga dersimizin bugün 19:00’da (26 Nisan Cuma) olduğunu duyurmuş olalım 🧘🏻‍♀️🧘🏻‍♂️
  • 26 2 37 minutes ago
  • Mobility warm up (2 sets 10 reps) 
Deep bodyweight squat
Single leg bodyvweight deadlift
Hip swing
Standing knee tucks
Banded pull through

Pump warm up (3 setsbof 20 reps)
Leg extensions
Leg curls 
Hip adduction 
Hip abduction 
Strength  workout (3 sets of 8 reps)
Dumbbell front squat
Barbell backsquat
Bodyweight lunges 
Leg press
Standing calf raises
Smith machine lunges
Seated calf raises

Finisher (15min)
Stair master
  • Mobility warm up (2 sets 10 reps)
    Deep bodyweight squat
    Single leg bodyvweight deadlift
    Hip swing
    Standing knee tucks
    Banded pull through

    Pump warm up (3 setsbof 20 reps)
    Leg extensions
    Leg curls
    Hip adduction
    Hip abduction
    Strength workout (3 sets of 8 reps)
    Dumbbell front squat
    Barbell backsquat
    Bodyweight lunges
    Leg press
    Standing calf raises
    Smith machine lunges
    Seated calf raises

    Finisher (15min)
    Stair master
  • 13 2 41 minutes ago
  • Superset arm day!! It’s crazy how obsessed I am with the process. Whenever someone complains to me about not getting results, I always ask “are you enjoying the process ?” If not you have to double check with yourself
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#instafit #motivation #fit #instafitness #transformation
  • Superset arm day!! It’s crazy how obsessed I am with the process. Whenever someone complains to me about not getting results, I always ask “are you enjoying the process ?” If not you have to double check with yourself
    -
    -
    -
    -
    #instafit #motivation #fit #instafitness #transformation
  • 26 10 41 minutes ago
  • Yep! This is me!!! 🤣🤣
  • Yep! This is me!!! 🤣🤣
  • 20 4 46 minutes ago
  • Short answer: NO⁣
⁣
Whey protein is a supplement and exactly just that. It is a supplement to assist you in getting your required protein not received via whole foods. If diet is planned correctly, you’ll be consuming regular portions of protein and other macronutrients throughout the day, to support your goal. ⁣
⁣
HOWEVER, although whey protein powder supplementation isn’t a must, within these regular portions of your daily diet protein powder can be included for ease and convenience. Consuming many daily portions of meat, fish, egg whites, etc can prove difficult for some. So, within a structured diet plan should be whole foods with protein powder added in if needed to meet your required daily intake. ⁣
⁣
When do I personally find it most convenient to consume protein powder:⁣
⁣
🔸Pre workout - mixing protein powder with a carbohydrate source, a meal I like to keep light, so I’m not training on a full stomach of food. ⁣
⁣
🔸Post workout - For no other reason than the fact I’ve worked up a big appetite whilst training and want something quick to curb my appetite, till I’m home to cook a meal. ⁣
⁣
Bottom line is, protein powder does have its place within a diet, however it isn’t 100% necessary, if your already meeting your required protein intake using whole foods. ⁣

PS I’m aware of the spelling mistake in the photo 🙄😁
  • Short answer: NO⁣

    Whey protein is a supplement and exactly just that. It is a supplement to assist you in getting your required protein not received via whole foods. If diet is planned correctly, you’ll be consuming regular portions of protein and other macronutrients throughout the day, to support your goal. ⁣

    HOWEVER, although whey protein powder supplementation isn’t a must, within these regular portions of your daily diet protein powder can be included for ease and convenience. Consuming many daily portions of meat, fish, egg whites, etc can prove difficult for some. So, within a structured diet plan should be whole foods with protein powder added in if needed to meet your required daily intake. ⁣

    When do I personally find it most convenient to consume protein powder:⁣

    🔸Pre workout - mixing protein powder with a carbohydrate source, a meal I like to keep light, so I’m not training on a full stomach of food. ⁣

    🔸Post workout - For no other reason than the fact I’ve worked up a big appetite whilst training and want something quick to curb my appetite, till I’m home to cook a meal. ⁣

    Bottom line is, protein powder does have its place within a diet, however it isn’t 100% necessary, if your already meeting your required protein intake using whole foods. ⁣

    PS I’m aware of the spelling mistake in the photo 🙄😁
  • 13 2 47 minutes ago
  • • Chi siamo quando nessuno ci guarda? •
  • • Chi siamo quando nessuno ci guarda? •
  • 21 1 49 minutes ago
  • Ennn orjinalinden selamlar✋🏽 Dikkat 🤬 sansürsüzdür. Tüm acılarıyla siZlerle . Hem ACI YOKSA KAZANÇTA YOKTUR değil miydi ?🤔 #fitness #health #gym #workout
  • Ennn orjinalinden selamlar✋🏽 Dikkat 🤬 sansürsüzdür. Tüm acılarıyla siZlerle . Hem ACI YOKSA KAZANÇTA YOKTUR değil miydi ?🤔 #fitness #health #gym #workout
  • 19 2 56 minutes ago
  • // Shoulder Giant Set • 4 weeks nursing a Serratus Strain meaning chest and back work is on hold till further notice. Light weights for shoulder and arms able so to make up for some intensity without any heavy loads, use added volume from Giant Sets
-
Working through an injury sucks so go ahead with a temporary training split
-
The solution is alternating between Quads/Shoulder and Hamstrings/Arms
-
Todays workout
A Single Leg Leg Press
4 warm up sets 8,4,2,1
3 working sets 8,8,8
📹 
B1 Standing DB Side Raises
B2 Seated 3/4 DB Shoulder Press
B3 Prone 3/4 Rear Delt DB Flyes
B4 Strict Seated DB Side Raises
4 sets 10-12 reps
-
3/4 reps in those exercises keep my serratus pain free
-
Injuries are a bummer but in this case, we can keep doing enough work ✌🏻
  • // Shoulder Giant Set • 4 weeks nursing a Serratus Strain meaning chest and back work is on hold till further notice. Light weights for shoulder and arms able so to make up for some intensity without any heavy loads, use added volume from Giant Sets
    -
    Working through an injury sucks so go ahead with a temporary training split
    -
    The solution is alternating between Quads/Shoulder and Hamstrings/Arms
    -
    Todays workout
    A Single Leg Leg Press
    4 warm up sets 8,4,2,1
    3 working sets 8,8,8
    📹
    B1 Standing DB Side Raises
    B2 Seated 3/4 DB Shoulder Press
    B3 Prone 3/4 Rear Delt DB Flyes
    B4 Strict Seated DB Side Raises
    4 sets 10-12 reps
    -
    3/4 reps in those exercises keep my serratus pain free
    -
    Injuries are a bummer but in this case, we can keep doing enough work ✌🏻
  • 181 5 1 hour ago
  • **WERBUNG**
You can have results or excuses. Not both. 
My favorite two things @vqfit &’ @powerstarfood 
I tried many other clothing and nutrition brands before but they were not the right ones for me. 
As I mentioned in stories before I only use pre workout or hardcore boosters and only from @powerstarfood 
In clothing I belong to @vqfit and sometimes @bodyengineers (but only the MAGNUS PROMETHEUS collection) and otherwise only @vqfit. 👕: @vqfit 🧬: @powerstarfood
  • **WERBUNG**
    You can have results or excuses. Not both.
    My favorite two things @vqfit &’ @powerstarfood
    I tried many other clothing and nutrition brands before but they were not the right ones for me.
    As I mentioned in stories before I only use pre workout or hardcore boosters and only from @powerstarfood
    In clothing I belong to @vqfit and sometimes @bodyengineers (but only the MAGNUS PROMETHEUS collection) and otherwise only @vqfit. 👕: @vqfit 🧬: @powerstarfood
  • 17 4 1 hour ago
  • Y no quiero que seas de mi propiedad, pero ojalá tengas ganas de vermes muchas veces. Y aparezcas aunque no me avises. Que beses aunque no te lo pida. Y sobre todo respetemos, hasta que nos queden ganas de querernos. Ojalá siempre 🔐♥️
  • Y no quiero que seas de mi propiedad, pero ojalá tengas ganas de vermes muchas veces. Y aparezcas aunque no me avises. Que beses aunque no te lo pida. Y sobre todo respetemos, hasta que nos queden ganas de querernos. Ojalá siempre 🔐♥️
  • 32 1 3 hours ago
  • 35 8 11 November, 2018