GOOD MORNING!!! IT'S MONDAY GO GET IT!😎
Yesterday's workout was completely different than what I am used to. It consisted of various movements that will allow me to Super Saiyan my bench 😁. To be honest It's something I kinda knew I had to do to improve my bench but I was avoiding because it's not the most fun thing to do but I decided that I had to give it my all to reach my full benching potential.
The video shows a quick summary of my routine for my presses but here are the 3 exercises that I will be working on to improve my bench:
Speed Bench Press 16 sets x 3 reps with ~50% 1RM use 4 different grips (close to wide grip) 30 seconds break between each set after 4 sets take a 1 minute break and restart press as fast and as explosive as you can each set.
Rack Press 4 sets x 3-5 reps set the safety bars to a point where you know you have trouble in your bench press for example if your bench is weak from midpoint to the top set the safety bars at about that distance so you can practice pressing only from there and strengthen your triceps. Again here think explosive.
Bench lockouts 4 sets x 3-5 reps set the safety bars at a height where your arms are already almost extended fully. In other words you will only have to lockout your arms to complete a rep you can see this at the end of this video to have an idea of where to set the pins. This one will really allow you to use much more heavy weight then you can handle on a normal bench press which means you will overload the triceps again and get them ready for a powerful lock out on presses. BE EXPLOSIVE!👊👌💪
#pharmathlete#montrealfitness#bench#gains#gym#montrealmoments#chest#bodypositivity #514 #lifestyle#fitspo#montreal#motivation#inspiration#rackpress#consistency#laval#fitlife#fitfam#beastmode#flex#workout#swole#fitspiration#gymlife#fitnessgoals#grind#fitnessaddict#swoldier#healthylifestyle
Good morning!!😊 Schöne sonnige Grüße aus Kecskemét Ungarn. Nach zwei anstrengenden Festival-Wochenenden, bin ich hier wieder zwei Wochen zum Arbeiten. Danach habe ich drei Wochen Urlaub und es geht nach Marsa-Alam in Ägypten mit @stefaniegold_ifbb Bis dahin wird aber noch fleißig Trainiert und 'versucht' einigermaßen Clean zu essen 🙈😅 Weil beim All-inclusive Urlaub mache ich keine Abstriche 😂😂😂👌 schönen Start in die Woche!😊 #mondaymotivation
122 275010 hours ago
Here we have your 2017 @theopen champion working on setting up with a square face and good alignment. This is a great drill to make sure you are stroking down your target line. Working on an alignment stick like Spieth is here really helps with setting up square with the putter face, feet, and shoulders. This drill does wonders for anyone struggling with alignment in general and also stroke path! Seems to work for @jordanspieth now a 3 time major champ 🤔💰👍🏼
When the World of Trying on and Being able to Buy Cute little Tops becomes your Oyster all Thanks to @theavocaclinic ❤️
To say im In Love with My New Boobs is an Understatement,they are Absolutley Perfect!! Dr.Nadeem did such and Amazing Job and I cant Thank him and all the Team at Avoca enough! I had My Stitches Removed Yesterday and all is as it should be! Im Shocked at how Easy & Straight Forward they,ve made this whole Procedure for me from Start to Finish and I cannot Recommend @theavocaclinic enough!!... 👌🏾 #theavocaclinic#selfie#inlove#sohappy 🙌🏾
Gooooood morning!!! It's Monday!!! Aka a fresh start, back to the grind.. you don't need a Monday for this. But I'm always excited for Monday's regardless!! I wasn't always excited for Monday's, trust me!!!! But once I made a change in my mindset & started loving my lifestyle... boom!! Something just clicked!! I want to be happy! I want to show you, you can be happy too!!! Too many people waste away, waiting to die!!! I know because I come from a family of people like that... but I say fuck that! I want to live my life to the max & enjoy it & be positive!! That is a change you have to make for yourself, no one can do that for you!!!! -
Gots some shit to accomplish, a huge one being to crush leg day!!! I cannot freaking wait!! -
Make some goals, for yourself... doesn't matter how busy you are! Doesn't matter that you don't know all the steps to take to get there... start small, start following a program & training a few times a week!! It will make a positive impact in your life!!! Taking time for yourself, doing something to make yourself better.... not just taking time for yourself & watching tv! Actually doing something to improve your quality of life!!!! Improve your health & your outlook!! It is so worth it!!!💗 -
#happymonday#monyay#wakeywakey#risengrind#inspiration#happiness#empower#strong#realtalk#dontwishforit#workforit#newweek#newgoals#focus#doyou#monday#motivate #💪🏽 #newgoals#fitnessgoals#newweek#newweeknewgoals #👙 #morningvibes#lifeisbetterinabikini#legday
Simple and delicious!
turkey burger • zucchini and butternut squash spirals • half of a sweet potato • strawberry lemonade collagen beauty booster
1 08:42 PM Jul 24, 2017
Couldn't have said it better than this- the key is in working harder on yourself than anything else, and staying consistent. BIG CHANGE comes from staying CONSISTENTLY #!! "**FIT in 6**When i look in the mirror I see potential and am not where I want to be but am willing to do the work! To get there, Are you? My occupation that I choose, I do for you 🇺🇸 what's your career of choice? -Kelly Horne #healthylifestyle#consistency#bigchange
GUYS I DID MY FIRST REAL PULL UP TODAY!!!! ••• Didn't get it on video so here's my lil celebration dance instead 😅 I've always wanted to do a pull up but never put in the work I needed to in order to reach that goal. Past couple of weeks I worked on either hanging leg raises or pull ups with the bands 2-3x/wk. I've been to scared to try for it because I didn't want to fail. Well I was hanging from the bar to do leg raises today and said f*ck it let's give it a shot. Andddd I did it!! The first one was pretty easy and I was in so much shock that I didn't try for a second. But then I tried again and got 2 more. And then again for 2. So not only did I do my first pull up, I did my first 5! Feelin good 🙃 #blurryassvideo#firstpullup#thenfourmore#consistency#strength#girlsthatlift#celebrationjig#goals#fitnessgoals
The picture on the right is a lost file from the weekend ...... but I truly stand in awe of what God has done in my life in the last year. A year ago I was a shell of myself. For years I battled with my #weight , my #selfesteem, my #identity my #consistency in Christ .....this #struggle culminated last year with a nervous #breakdown . Between #anxiety , #depression and #fear.All I wanted to feel was normal but my normal had died and it wasn't coming back. God took the last year and put the pieces back together , he made my life #whole, he made my identity whole, he made my mind whole. .....From everyday being afraid to die , feeling like my mind would never be regular. I thank God for #jehovahshalom
I'm grateful today to be #living rather than existing , I'm #grateful that #God has given me beauty for ashes. To the person that's in the middle of a storm wondering when you're going to come out struggling with wanting to give you..... I serve a redeeming God and if he did it for me he can do it for you!
You're not eating for two but you are building a little person. It's not a time for calorie restriction however 200 - 500 calories extra in the second and third trimester is sufficient an increase to meet your requirements.
First trimester morning sickness, fatigue and cravings for less healthy food can make food chioces difficult but just try to eat nutricious food when you can. Once the nausea has abated, get back on track.
Keep it simple...plenty of fresh organic fruit and veg particularly courgettes, broccoli and asparagus which are rich in folate.
Optimum carb choices are oats, rice, potatoes, sweet potatoes.
Good protein choices include lean red meat, poultry, eggs (well cooked) and fish.
Good fat choices are avocado, seeds, nuts (sparingly) and oily fish ( 2 times a week)
Calcium reserves can be deplenished during pregnancy so I've been including more dairy than I normally would...cottage cheese or Greek yogurt are great choices.
Take pregnacare vitamins to supplement your diet and folic acid for 6 months prior conception.
Also allow yourself to indulge a little...if you feel like ice-cream, just eat and enjoy it. Your body is under intense pressure so don't give yourself a hard time if you feel like chocolate or a take-home.
0 88:37 PM Jul 24, 2017
My current shape and first proper training after 4️⃣ weeks holiday/vacation from 🇺🇸🇺🇸🇺🇸