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💸GIVEAWAY‼️for honest amazon review of any of our products!! Go on amazon.com, review a supplement you've tried, SHARE/REPOST this post, and send a screenshot to greg@chaosandpain.com to receive FREE STUFF!! Trucks: @bone_tactical Expedition Vehicles. Also get a 20% discount on the purest and most powerful supplements in the world by using the code "BoneStrength" at checkout during your next order of anything and everything from ChaosAndPain.com #Hooligan #SuperSavage #TeamBone #TeamMostHated #ForThePeople #GoCannibal #SupplementChaosTeam #🏎 #MartialArts #Workout #Bodybuilding #Gym #Train #Training  #HeavyAssWeight #TrainInsane #MMA #GetActive #LiftHeavy #Motivation #Football #Determination #Diet #Sports #Athlete #Exercise  #Fitness
💸GIVEAWAY‼️for honest amazon review of any of our products!! Go on amazon.com, review a supplement you've tried, SHARE/REPOST this post, and send a screenshot to greg@chaosandpain.com to receive FREE STUFF!! Trucks: @bone_tactical Expedition Vehicles. Also get a 20% discount on the purest and most powerful supplements in the world by using the code "BoneStrength" at checkout during your next order of anything and everything from ChaosAndPain.com #Hooligan  #SuperSavage  #TeamBone  #TeamMostHated  #ForThePeople  #GoCannibal  #SupplementChaosTeam  #🏎 #MartialArts  #Workout  #Bodybuilding  #Gym  #Train  #Training  #HeavyAssWeight  #TrainInsane  #MMA  #GetActive  #LiftHeavy  #Motivation  #Football  #Determination  #Diet  #Sports  #Athlete  #Exercise  #Fitness 
10 days since surgery, feels like a life time since I last felt the cold gnarling of the bar grip into my hands. 
How I missed the burst of energy lifting the iron, and the burn of a slow decent.

However! 
Still on post surgery antibiotics to hold back infection and oh boy, does my body know it.

Didn't go super crazy, nor did I go as heavy as I could, but it kicked my buns today.

There's a point where it's no longer pushing yourself further, to get that bigger pump, to make those extra gains, and it becomes pure silliness and counterproductive to recovery.

I need to watch this closely. There is no shame in taking it a touch lighter and a set less while recovering.
To not listen to your body, to not notice what is actually pain and fatigue, is setting oneself up for injury, and then what's achieved ?
A long stay in a recovery bed, watching those gains melt away!

Recognise your limits, educate yourself on proper injury recognition and recovery. 
Don't damage yourself because you think your balls are bigger than they really are.

Remember your body is a wonderful thing, and as strong as we can make it, we can easily break it.

#beastgearuk #pumped #recovery #postsurgery #training #lifting #protienworksuk #properform #nohalfreps #liftheavy #hardgains #armday #chestday #legday #backday #shoulderday #restday #eatwell #bestrong #beyourbest #ptsd #ptsdawareness #neverquit #neverbackdown #beepic
10 days since surgery, feels like a life time since I last felt the cold gnarling of the bar grip into my hands. How I missed the burst of energy lifting the iron, and the burn of a slow decent. However! Still on post surgery antibiotics to hold back infection and oh boy, does my body know it. Didn't go super crazy, nor did I go as heavy as I could, but it kicked my buns today. There's a point where it's no longer pushing yourself further, to get that bigger pump, to make those extra gains, and it becomes pure silliness and counterproductive to recovery. I need to watch this closely. There is no shame in taking it a touch lighter and a set less while recovering. To not listen to your body, to not notice what is actually pain and fatigue, is setting oneself up for injury, and then what's achieved ? A long stay in a recovery bed, watching those gains melt away! Recognise your limits, educate yourself on proper injury recognition and recovery. Don't damage yourself because you think your balls are bigger than they really are. Remember your body is a wonderful thing, and as strong as we can make it, we can easily break it. #beastgearuk  #pumped  #recovery  #postsurgery  #training  #lifting  #protienworksuk  #properform  #nohalfreps  #liftheavy  #hardgains  #armday  #chestday  #legday  #backday  #shoulderday  #restday  #eatwell  #bestrong  #beyourbest  #ptsd  #ptsdawareness  #neverquit  #neverbackdown  #beepic 
#motivationmonday I knew there was something special about Mary Davis when I first met her last year at @officialocb_page show 
she is an incredible person, A dedicated wife and an awesome mom. We lifted  together today and I have to say, I have a whole new level of respect for this woman. We killed leg day, and then she taught a spin class! @marydavisfitness you are a beast! You killed me, but I loved every second. Thank you!!! #GirlsWhoLift #BikiniCompetitor #ProBikini #BikiniPro#ocbbikini #anbfpro #ocbpro#happyhour #bootygoals #bootygains#legday #fitness #pr #liftheavy 
make sure you swipe to the last picture to see me laid out LOL #ded
#motivationmonday  I knew there was something special about Mary Davis when I first met her last year at @officialocb_page show she is an incredible person, A dedicated wife and an awesome mom. We lifted together today and I have to say, I have a whole new level of respect for this woman. We killed leg day, and then she taught a spin class! @marydavisfitness you are a beast! You killed me, but I loved every second. Thank you!!! #GirlsWhoLift  #BikiniCompetitor  #ProBikini  #BikiniPro #ocbbikini  #anbfpro  #ocbpro #happyhour  #bootygoals  #bootygains #legday  #fitness  #pr  #liftheavy  make sure you swipe to the last picture to see me laid out LOL #ded 
When your mama is not less than a model 😉 👻lena.mirochnik
T A S T Y I M G . C O M
#cakebytheocean#beachbody#dnce#beardgang#instag_app #liftheavy #npc #glutes #lift #rhb#prosupps #carporn #beerporn#socal #goals #hulksmash#dirty #ridingdirty #dccomics#kristinalove#animation #bubblebut #dxb #marvellegends #trump#ootd #bikersofinstagram #tropics
✨long and emotionally raw post alert✨
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This week has not been the best. And now I look and realise I should have just asked for help when I needed it. I’m just gonna dive right into it and it even feels like it should be insignificant.
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Females, you’ll understand where I am coming from. Guys, you may wanna stop reading 🤷🏽‍♀️
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So I’ve had my period and it’s the 3rd one I’ve had since December last year due to competing and so other health issues that have come up because of that. Because of this, I am so not used to the emotional toll it takes on my body. 
I was feeling so depressed and lonely and felt like no one liked me or wanted to be around me and just felt like crying at anything, could not sleep and I couldn’t understand why.
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Then my period came, and all I wanted to do was eat. And I did some days. And I tried to make the overspill of macros work into the next day. For most this would be fine. But while I’m on prep there is no room for error.
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Now I’m just left feeling bloated and upset at myself for allowing this to happen
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I’m human and I know I’m not going to be perfect all the time, but I don’t want to be sounding like I’m making excuses and I want to be able to step on stage knowing that I have done everything possible and worked the hardest I could have. ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
✨long and emotionally raw post alert✨ - This week has not been the best. And now I look and realise I should have just asked for help when I needed it. I’m just gonna dive right into it and it even feels like it should be insignificant. - Females, you’ll understand where I am coming from. Guys, you may wanna stop reading 🤷🏽‍♀️ - So I’ve had my period and it’s the 3rd one I’ve had since December last year due to competing and so other health issues that have come up because of that. Because of this, I am so not used to the emotional toll it takes on my body. I was feeling so depressed and lonely and felt like no one liked me or wanted to be around me and just felt like crying at anything, could not sleep and I couldn’t understand why. - Then my period came, and all I wanted to do was eat. And I did some days. And I tried to make the overspill of macros work into the next day. For most this would be fine. But while I’m on prep there is no room for error. - Now I’m just left feeling bloated and upset at myself for allowing this to happen - I’m human and I know I’m not going to be perfect all the time, but I don’t want to be sounding like I’m making excuses and I want to be able to step on stage knowing that I have done everything possible and worked the hardest I could have. ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
If I wasn't sick enough to miss work then I'm not sick enough to miss #chestday Just put on some sweats and power though some doubles of 250.
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#fitness #fitnessmotivation #fitnessaddict #fitnesslifestyle #bodybuildingmotivation #weightraining #weightlossinspiration #weightlossjourney #liftheavy #gymlife #gymrat #workout #progress #gainpost #fitnessfreak #fitnessjourney #fitnesslife #motivation #inspire #picoftheday #sick #benchpress #bodybuilding #powerlifting #noexcuses #killeverygram #pushups
If I wasn't sick enough to miss work then I'm not sick enough to miss #chestday  Just put on some sweats and power though some doubles of 250. . . . . . . #fitness  #fitnessmotivation  #fitnessaddict  #fitnesslifestyle  #bodybuildingmotivation  #weightraining  #weightlossinspiration  #weightlossjourney  #liftheavy  #gymlife  #gymrat  #workout  #progress  #gainpost  #fitnessfreak  #fitnessjourney  #fitnesslife  #motivation  #inspire  #picoftheday  #sick  #benchpress  #bodybuilding  #powerlifting  #noexcuses  #killeverygram  #pushups 
Some leftover birthday dinner. Chicken enchiladas is one of my favorite meals and was an excellent way to kick off the #bulkingseason today I had an awesome #chestday of 50 reps over 4 sets at 225 then did a burnout of body weight bench (200) for 12. Went after it on the incline dumbbells crushing the 80s and decline bench with 225 as well. This is my last week of the high reps before I really go after the muscles with overloading them and moving big boy weight. I didn't go too crazy with my calories today and haven't even hit 2000 yet, so this meal is totally within my limits. Gotta eat big to get big 💪🏼
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Back on the creatine as well to swell these muscles up! Taken in the morning with my opti-greens and BCAAs and post workout or in this situation with my dinner (preworkout already contains creatine). In case you're wondering I am staying well hydrated and it's crystal clear 👌🏼 check out 1stphorm.com/MarioAleman2 and my @campusprotein Link for deals all week and Black Friday/Cyber Monday savings! 🤙🏼
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#1stphorm #iam1stphorm #legionofboom #1stphormathletesearch #campusprotein #wedothework #duespaid #gains #powerlifting #physique #bodybuilding #fitdad #dadbod #dadswholift #dadsofinstagram #fitfam #eatclean #liftheavy #trainhard #getbig #getfit  #ironaddict #pumpingiron #healthybalance #teamcp #growingup #eatdirtytraindirty #fatboy
Some leftover birthday dinner. Chicken enchiladas is one of my favorite meals and was an excellent way to kick off the #bulkingseason  today I had an awesome #chestday  of 50 reps over 4 sets at 225 then did a burnout of body weight bench (200) for 12. Went after it on the incline dumbbells crushing the 80s and decline bench with 225 as well. This is my last week of the high reps before I really go after the muscles with overloading them and moving big boy weight. I didn't go too crazy with my calories today and haven't even hit 2000 yet, so this meal is totally within my limits. Gotta eat big to get big 💪🏼 • • • Back on the creatine as well to swell these muscles up! Taken in the morning with my opti-greens and BCAAs and post workout or in this situation with my dinner (preworkout already contains creatine). In case you're wondering I am staying well hydrated and it's crystal clear 👌🏼 check out 1stphorm.com/MarioAleman2 and my @campusprotein Link for deals all week and Black Friday/Cyber Monday savings! 🤙🏼 • • • • • #1stphorm  #iam1stphorm  #legionofboom  #1stphormathletesearch  #campusprotein  #wedothework  #duespaid  #gains  #powerlifting  #physique  #bodybuilding  #fitdad  #dadbod  #dadswholift  #dadsofinstagram  #fitfam  #eatclean  #liftheavy  #trainhard  #getbig  #getfit  #ironaddict  #pumpingiron  #healthybalance  #teamcp  #growingup  #eatdirtytraindirty  #fatboy 
There’s more to a well-trained rear end than the look that Sir Mix A Lot describes in “Baby got back” although we can all admit, who don’t like some junk in the trunk 😉
There’s additional benefits to training your glutes:
🔹better posture-Activated glutes help avoid posture issues like swayed back or forward tilting hips that can give an illusion of a “gut” that isn’t even there.
🔹pain reduction and injury prevention-Strong glutes support the lower back. Without this support, “helper” muscles take over and may become overstressed leaving one with pain in hips, knees, and spine. Weak glutes also result in poor alignment in the lower body leaving one more prone to injuries such as sprains or tears 🔹improves athletic performance-That bottom of yours can generate a buttload of power (teehee, the pun). This power can come out in endurance, vertical distance, and speed. Strong glutes improve these abilities. 🔹increased bone density-Lower body weight training can postpone or even in some cases reverse the effects of age-related bone loss. 🔹fat loss and fat loss maintenance-Every pound of muscle you build will burn an extra 50 calories a day! Considering glutes are one of two of the largest muscle groups in the body, one can build up this area with a great deal of muscle. Don’t underestimate the contribution to fat loss your trained glutes will have in burning fat.
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So Sir Mix A Lot said it best when he said, “you can do side bends or sit ups, but please don’t lose that butt.” 😜 
Seriously you lose it, and you’re gonna have some undesired consequences, aesthetically speaking, but even more so in your overall comfort and health. 
So get out there ladies and gentlemen and work dem buns!
There’s more to a well-trained rear end than the look that Sir Mix A Lot describes in “Baby got back” although we can all admit, who don’t like some junk in the trunk 😉 There’s additional benefits to training your glutes: 🔹better posture-Activated glutes help avoid posture issues like swayed back or forward tilting hips that can give an illusion of a “gut” that isn’t even there. 🔹pain reduction and injury prevention-Strong glutes support the lower back. Without this support, “helper” muscles take over and may become overstressed leaving one with pain in hips, knees, and spine. Weak glutes also result in poor alignment in the lower body leaving one more prone to injuries such as sprains or tears 🔹improves athletic performance-That bottom of yours can generate a buttload of power (teehee, the pun). This power can come out in endurance, vertical distance, and speed. Strong glutes improve these abilities. 🔹increased bone density-Lower body weight training can postpone or even in some cases reverse the effects of age-related bone loss. 🔹fat loss and fat loss maintenance-Every pound of muscle you build will burn an extra 50 calories a day! Considering glutes are one of two of the largest muscle groups in the body, one can build up this area with a great deal of muscle. Don’t underestimate the contribution to fat loss your trained glutes will have in burning fat. . So Sir Mix A Lot said it best when he said, “you can do side bends or sit ups, but please don’t lose that butt.” 😜 Seriously you lose it, and you’re gonna have some undesired consequences, aesthetically speaking, but even more so in your overall comfort and health. So get out there ladies and gentlemen and work dem buns!
When you're stuck in traffic, but feeling those holiday vibes 💁🏼‍♂️
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#isitChristmasyet #holidayspirit #trafficjam
I've been trying to figure out what to say in this post, but I don't think the perfect words are going to come, so here goes nothing.... You all have been beyond supportive of me and I'll never be able to thank you enough. If you haven't noticed recently, I have been running around like a somewhat crazy person trying to keep as busy as possible (apologies to those I've rather aggressively tried to make constantly hang out with me 🙈). The truth is, I recently found out that I need to go back in for further surgery. It is happening very quickly- I'll be going in tomorrow. I've been doing a pretty good job of brushing it off, but as it gets closer the panic is setting in. The truth is that my situation is scary and I'm terrified, but will continue to do my best to stay hopeful. Whatever it is that you all believe in- prayers, good vibes, healing thoughts- I'd greatly appreciate any extras you can send my way this week ❤️
I've been trying to figure out what to say in this post, but I don't think the perfect words are going to come, so here goes nothing.... You all have been beyond supportive of me and I'll never be able to thank you enough. If you haven't noticed recently, I have been running around like a somewhat crazy person trying to keep as busy as possible (apologies to those I've rather aggressively tried to make constantly hang out with me 🙈). The truth is, I recently found out that I need to go back in for further surgery. It is happening very quickly- I'll be going in tomorrow. I've been doing a pretty good job of brushing it off, but as it gets closer the panic is setting in. The truth is that my situation is scary and I'm terrified, but will continue to do my best to stay hopeful. Whatever it is that you all believe in- prayers, good vibes, healing thoughts- I'd greatly appreciate any extras you can send my way this week ❤️
My face when I see anything.... juicy... 🤫
My face when I see anything.... juicy... 🤫
Don’t be this guy #hater
Don’t be this guy #hater 
Amrap-18 min cap 
120 jump rope 
30 hrpu 
15 overheard squats 
Weigh in wasn’t as bad as I️ thought ... update soon 😆 •
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#roughworkout #hard #overheadsquat #suck #handreleasepushups #jumprope #crossfit #liftheavy #keeppushing #keepgoing #trusttheprocess
Just in time for the cold months ahead - here’s @lelito16 rocking one of our new METfit hoodies! Come grab yours in red, black or grey so you can rep the squad this winter. 💪🏼😏 Don’t wait, these things are selling fast!
Just in time for the cold months ahead - here’s @lelito16 rocking one of our new METfit hoodies! Come grab yours in red, black or grey so you can rep the squad this winter. 💪🏼😏 Don’t wait, these things are selling fast!
C. I. K. You can pronounce its like "sick" right! @combatironapparel -  Combat Iron Kids | Est. 2016  #converse #chucks #quads #quadzilla #lift #gym #gymlife #goldsgym #liftheavy #lean #loseweight #gainz #gaintrain #grind #riseandgrind #fit #muscles #fitfam #tattoo #fitandtatted #fitness #sleeve #legs #workout #gymhairdontcare #muscles #instafit #fitfamily #combatiron #goallcia
Pyramiding with Dumbbell presses 100’s to 90’s to (80’s and 70’s not recorded) outfit by @bmfitgear @bradleymartyn @bradley_martyn #supertraining06 #powerlifting #bodybuilding #rapper who lifts weights #igmodels #instamodels #instagrammodel #liftheavy the gym is my therapy no need for #antidepressants
Better together... 😍💍🥂
Better together... 😍💍🥂
First whole day off in almost two weeks. I could have stayed in bed all day. But it’s Monday, the perfect day to jump back into a routine. Just because Thanksgiving is Thursday doesn’t mean I can’t get back to the grind. • Tomorrow can become the next day and then the next week into next month. If you have a desire to change, do it now, dive in, head first, terrified and excited, and make the change. You’ll thank yourself weeks from the day you start for not putting off your amazing future. #nevermissamonday #nodaybuttoday #hammerdownfitness
First whole day off in almost two weeks. I could have stayed in bed all day. But it’s Monday, the perfect day to jump back into a routine. Just because Thanksgiving is Thursday doesn’t mean I can’t get back to the grind. • Tomorrow can become the next day and then the next week into next month. If you have a desire to change, do it now, dive in, head first, terrified and excited, and make the change. You’ll thank yourself weeks from the day you start for not putting off your amazing future. #nevermissamonday  #nodaybuttoday  #hammerdownfitness 
I had FOUR cheat meals to put to use today!! Hahha 15 min stairs, 0.5 mile run, glutes and shoulders! 💪🏻💪🏻🍕🍔🍟🍩🍹🍹#workout #fitness #fitmom #fitchick #fitlife #gym #gymlife #personaltrainer #workout #momof2 #momsthatlift #mombod #crossfit #cheatmeal #muscles #girlswithmucles #cardio #liftheavy #lifestyle #growbabygrow #progress #proud
Yeah I might be a bit podgey but don't you forget, ogers are like onions, they have layers😉😂👌 Night fitfam hope you started the week of killing it👌❤ #fitness #fitspo #fitfam #bodybuilding #bodybuilder #bulk #bulking #muscle #arms #bicep #tricep #ifbb #gains #progress #love #passion #liftheavy #younggun #monster #watchthisspace #beastmode #massmachine #fitnessfreak #followmyjourney #like #follow #followme
I will be taking over the workout Wednesday segment on WFXR! I'm excited and nervous!
I will be taking over the workout Wednesday segment on WFXR! I'm excited and nervous!
$15 BUCKS! @combatironapparel -  ON SALE!! $15.00!! LIMITED SIZES AND QUANTITY. 🇺🇸🤘🏼 #converse #chucks #quads #quadzilla #lift #gym #gymlife #goldsgym #liftheavy #lean #loseweight #gainz #gaintrain #grind #riseandgrind #fit #muscles #fitfam #tattoo #fitandtatted #fitness #sleeve #legs #workout #gymhairdontcare #muscles #instafit #fitfamily #combatiron #goallcia
Fit Tip: Elbow to Knee-Hand to Toe asymmetrical crunches get a deep burn in the abs as well as work your erector muscles. Start with ten on one side then go for ten on the other. #motivationmonday you got this!
Fit Tip: Elbow to Knee-Hand to Toe asymmetrical crunches get a deep burn in the abs as well as work your erector muscles. Start with ten on one side then go for ten on the other. #motivationmonday  you got this!
Upper body day smashed🙌🏽 and then got some work done at the Chiropractor 💜
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Time to get to building some stuff from Ikea, cleaning, and relaxing. Who’s excited for thanksgiving!? I still work this weekend, but I do get thanksgiving off😊😊 -
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In your opinion what is the best food at Thanksgiving!? Personally I could eat all the stuffing 🤣🤣
Upper body day smashed🙌🏽 and then got some work done at the Chiropractor 💜 - Time to get to building some stuff from Ikea, cleaning, and relaxing. Who’s excited for thanksgiving!? I still work this weekend, but I do get thanksgiving off😊😊 - - In your opinion what is the best food at Thanksgiving!? Personally I could eat all the stuffing 🤣🤣
WHAT!! I’m in the nov/dec issue of @thepowermagazine and I still can’t believe I️t. I texted @ihviiimattvincent and asked if he cried the first time he was in the power mag too and he said no (definitely lying). I started powerlifting 2 years ago and I didn’t feel like a real powerlifter until I ordered my first pair of wrist wraps and knee sleeves by this company. After that I swore by them. Even in my earliest lifting posts I’m hash tagging my love for slingshot and @marksmellybell . Hell, my phone autocorrects ‘strong’ to STrong now. This has been a dream come true for me. Thank you for thinking I’m not a huge chump. You can pick this issue up online or at Barnes and Noble! ❤️ (thank you @kylepigney for convincing me to start!) #powerlifting #STrong
WHAT!! I’m in the nov/dec issue of @thepowermagazine and I still can’t believe I️t. I texted @ihviiimattvincent and asked if he cried the first time he was in the power mag too and he said no (definitely lying). I started powerlifting 2 years ago and I didn’t feel like a real powerlifter until I ordered my first pair of wrist wraps and knee sleeves by this company. After that I swore by them. Even in my earliest lifting posts I’m hash tagging my love for slingshot and @marksmellybell . Hell, my phone autocorrects ‘strong’ to STrong now. This has been a dream come true for me. Thank you for thinking I’m not a huge chump. You can pick this issue up online or at Barnes and Noble! ❤️ (thank you @kylepigney for convincing me to start!) #powerlifting  #STrong 
The dryer started making the most loud and random sounds 🤔😲. When I went to see what was going on, this is what I found... 🙄 just another perk of living with children 🤷🏻‍♀️🤔.
The dryer started making the most loud and random sounds 🤔😲. When I went to see what was going on, this is what I found... 🙄 just another perk of living with children 🤷🏻‍♀️🤔.
Doing lat pulldowns behind the neck like this puts us in a few precarious positions. .
📪Naturally, our shoulder is best moved through the SCAPULAR PLANE ↖️. This is about 30 degrees in front of the frontal plane. (Raise your arm out to your side, level with your shoulder, then move it forward about 30 degrees). When the arm is raised through the scapular plane, the humerus has enough room to move freely 🔃 and clear the acromion (the roof of the shoulder). This allows optimal, pain free motion that avoids mashing the rotator cuff into the acromion and creating impingement. 💢😣
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🚫The issue with the behind the neck pull down, and any behind the neck movement, is that we place our shoulders into EXTERNAL ROTATION. This places our humerus, subacromial bursa, and soft tissues onto a direct path to collision ➡️⬅️with our acromion. We've decreased the amount of room in the subacromial space and so when we raise our arm out to the side into ABDUCTION ⤴️ we end up mashing that soft tissue and bursa in between our humerus and acromion. This is a dynamite recipe for shoulder impingement, but shoulder impingement tastes like garbage. You don't want to try shoulder impingement.
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When coupled with a forward head posture, since many people who do these don't even have the flexibility to get into the external rotation required for the movement, you also get a nasty shoulder and neck strain.
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Keep doing lat pulldowns. They're a staple workout for sick lats and a chiseled mid back. There's enough variations to keep it interesting, why choose the most dangerous one? Don't. #FitnessByThePhoto
Doing lat pulldowns behind the neck like this puts us in a few precarious positions. . 📪Naturally, our shoulder is best moved through the SCAPULAR PLANE ↖️. This is about 30 degrees in front of the frontal plane. (Raise your arm out to your side, level with your shoulder, then move it forward about 30 degrees). When the arm is raised through the scapular plane, the humerus has enough room to move freely 🔃 and clear the acromion (the roof of the shoulder). This allows optimal, pain free motion that avoids mashing the rotator cuff into the acromion and creating impingement. 💢😣 . 🚫The issue with the behind the neck pull down, and any behind the neck movement, is that we place our shoulders into EXTERNAL ROTATION. This places our humerus, subacromial bursa, and soft tissues onto a direct path to collision ➡️⬅️with our acromion. We've decreased the amount of room in the subacromial space and so when we raise our arm out to the side into ABDUCTION ⤴️ we end up mashing that soft tissue and bursa in between our humerus and acromion. This is a dynamite recipe for shoulder impingement, but shoulder impingement tastes like garbage. You don't want to try shoulder impingement. . When coupled with a forward head posture, since many people who do these don't even have the flexibility to get into the external rotation required for the movement, you also get a nasty shoulder and neck strain. . Keep doing lat pulldowns. They're a staple workout for sick lats and a chiseled mid back. There's enough variations to keep it interesting, why choose the most dangerous one? Don't. #FitnessByThePhoto 
▪️Left picture from freshman year in high school vs Now!! 8 Year difference ▪️Can you guess how much i weighed in the left picture?!! ▪️When i say trust the process i mean it. I struggled with gaining weight in high school but i would say it was lack of knowledge. Focus on your goals and continue to work towards them. You have to envision what you want and bring it to life through hard work and dedication. —————————————
#mondaymotivation #transformation #gainingweightiscool #alphalete #ghostlegend #ghostlifestyle #muscles #abs #shreds #leanmuscle #fitnessmotivation #fitnesslifestyle #lifestyle #gymrat #gymgains #getswole #fitspo #transformationpic #liftheavy #powerlifting #strengthtraining #bodybuilding #aesthetics #fitnessjourney #fitnessphysique #focusonyourself #workout
▪️Left picture from freshman year in high school vs Now!! 8 Year difference ▪️Can you guess how much i weighed in the left picture?!! ▪️When i say trust the process i mean it. I struggled with gaining weight in high school but i would say it was lack of knowledge. Focus on your goals and continue to work towards them. You have to envision what you want and bring it to life through hard work and dedication. ————————————— #mondaymotivation  #transformation  #gainingweightiscool  #alphalete  #ghostlegend  #ghostlifestyle  #muscles  #abs  #shreds  #leanmuscle  #fitnessmotivation  #fitnesslifestyle  #lifestyle  #gymrat  #gymgains  #getswole  #fitspo  #transformationpic  #liftheavy  #powerlifting  #strengthtraining  #bodybuilding  #aesthetics  #fitnessjourney  #fitnessphysique  #focusonyourself  #workout 
This little turkey 🦃 has baked about halfway already. Even though I am part hillbilly, I’m going to have to cave and buy some more maternity clothes. My Daddy said I fit right in at Walmart. True. 🤣.
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#happiness #sponsor  #run #exercise  #fitnessmotivation  #legday  #fitspiration #fitwife #fit #bossbabe #liftheavy #goodvibes #strongnotskinny  #fitstagram #flex #muscle #love #maternity #influencer #fitnessmotivation #fitmomsofig #instarunners #tribe #marathontraining #weightloss #ad #selfie #militarymuscle #fitmom #babybump #blessed
This little turkey 🦃 has baked about halfway already. Even though I am part hillbilly, I’m going to have to cave and buy some more maternity clothes. My Daddy said I fit right in at Walmart. True. 🤣. . . . . #happiness  #sponsor  #run  #exercise  #fitnessmotivation  #legday  #fitspiration  #fitwife  #fit  #bossbabe  #liftheavy  #goodvibes  #strongnotskinny  #fitstagram  #flex  #muscle  #love  #maternity  #influencer  #fitnessmotivation  #fitmomsofig  #instarunners  #tribe  #marathontraining  #weightloss  #ad  #selfie  #militarymuscle  #fitmom  #babybump  #blessed 
THIS is the Soul Chaser anthem🙌🏻
You guys, I have seriously found my purpose😭I truly feel so grateful to be helping women not only lose weight and become their healthiest, but bust through those walls that are totally stopping them from living their happiest life. 
Despite what your past has been, what challenges you face, and what people say, you have all of the power already within you to fully revamp and refresh your life. I simply help you discover how to channel and use your inner power to add so much beauty to your life. 💞
If you feel stuck in your life, want to get healthy, and busy through those blocks, private message me and we can chat!!
THIS is the Soul Chaser anthem🙌🏻 You guys, I have seriously found my purpose😭I truly feel so grateful to be helping women not only lose weight and become their healthiest, but bust through those walls that are totally stopping them from living their happiest life. Despite what your past has been, what challenges you face, and what people say, you have all of the power already within you to fully revamp and refresh your life. I simply help you discover how to channel and use your inner power to add so much beauty to your life. 💞 If you feel stuck in your life, want to get healthy, and busy through those blocks, private message me and we can chat!!
We have officially named this room of the gym the tool room because this is where all our best tool pics come from lol

Squad up with these new @liftsquadapparel snapbacks made right here in the US and are suitable for both outdoor and activewear. You can use my director's code "SBOBONIS" to get a discount upon ordering. Thank you to @gemini_giants for being a great supporter of the brand
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#sandiego #24hourfitness #liftsquad #actor #gymrat #california #socal #powerlifter #uspa #uspacalifornia #powerlifting #gymtime #sandiegofitness #sandiegoliving #fitnessmotivation #fitnesslife #fitstagram #instafit #liftheavy #fitnessjourney #gymtime #beastmode #workoutmotivation #chestday #backday #legday #squad #liftheavy #bulking #bodybuilding
We have officially named this room of the gym the tool room because this is where all our best tool pics come from lol Squad up with these new @liftsquadapparel snapbacks made right here in the US and are suitable for both outdoor and activewear. You can use my director's code "SBOBONIS" to get a discount upon ordering. Thank you to @gemini_giants for being a great supporter of the brand . . . . . . . . . . #sandiego  #24hourfitness  #liftsquad  #actor  #gymrat  #california  #socal  #powerlifter  #uspa  #uspacalifornia  #powerlifting  #gymtime  #sandiegofitness  #sandiegoliving  #fitnessmotivation  #fitnesslife  #fitstagram  #instafit  #liftheavy  #fitnessjourney  #gymtime  #beastmode  #workoutmotivation  #chestday  #backday  #legday  #squad  #liftheavy  #bulking  #bodybuilding 
Fitness has changed my life.
Fitness has changed my life.
Take the tools you need to smash your goals everywhere you go🏋️‍♂️
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Never be unprepared, always have a plan, and execute that plan consistently for best results in ANY area of your life💯
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Call 813-758-6648 or visit www.WholeBodyFuel.com to get the nutrition and support you need to help reach your fitness goals!
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#goals #neversettle #gym #bodybuilding #consistency #dietgoals #mealprep #fit #activemeals #fitmeals #tampameals #tampafitness #musclebuilding #protein #musclegrowth #hypertrophy #tampafit #noexcuses #liftheavy #healthy #nutrition #weightlifting #eatclean #physique #powerliftinglife #fitlife #saynotogravy
Take the tools you need to smash your goals everywhere you go🏋️‍♂️ . Never be unprepared, always have a plan, and execute that plan consistently for best results in ANY area of your life💯 . Call 813-758-6648 or visit www.WholeBodyFuel.com to get the nutrition and support you need to help reach your fitness goals! . #goals  #neversettle  #gym  #bodybuilding  #consistency  #dietgoals  #mealprep  #fit  #activemeals  #fitmeals  #tampameals  #tampafitness  #musclebuilding  #protein  #musclegrowth  #hypertrophy  #tampafit  #noexcuses  #liftheavy  #healthy  #nutrition  #weightlifting  #eatclean  #physique  #powerliftinglife  #fitlife  #saynotogravy 
First lifting day of the growing season and testing the waters on a single rep for deadlifts. This was 359lbs and it felt a lot harder than it looked which is one reason I like recording my lifts. 👌🏼💪🏼 #deadlift #lean #grow #gym #fitness #fit #fitfam #lift #form #liftheavy #bodybuilding #cityfitness #instagood #inspiration #motivation #natural #aesthetic #aesthetics #igfitness
The most important progress of them all 🌈🌈 #archlife guess spending all that time stretching instead of worrying about body fat is starting to pay off 🌈 #hatersgonnahate
The most important progress of them all 🌈🌈 #archlife  guess spending all that time stretching instead of worrying about body fat is starting to pay off 🌈 #hatersgonnahate 
Took Some car selfies today.  Because I was bored as hell.  No, I wasn't driving. Because be safe you all! 🤣. But anyway, I hope you all had a fantastic Monday.  I got a lot accomplished on the mom list. 😃. Creeping closer and closer to The American Thanksgiving feast!  My mom is cooking and I can't wait.  Feed me all the food. Did I time this bulk right or what? ✌️ peace out #fitfam.  Sleep well! 👌💪👍💕😘
Took Some car selfies today. Because I was bored as hell. No, I wasn't driving. Because be safe you all! 🤣. But anyway, I hope you all had a fantastic Monday. I got a lot accomplished on the mom list. 😃. Creeping closer and closer to The American Thanksgiving feast! My mom is cooking and I can't wait. Feed me all the food. Did I time this bulk right or what? ✌️ peace out #fitfam . Sleep well! 👌💪👍💕😘
And we are back! First workout of the new training cycle and I'm already feeling it (after a week or more off I always feel like I've never exercised before).
I felt fresh,  although a little disconnected from my body - squats felt a bit hard, but I made myself feel better by getting in a quick arm pump after my primary work, of course.
Box jump 3×5
Lateral jump 2x4ish
Back squat 
1×5@192,2×5@187lbs
Push press 
3×5@100lbs
Pull ups 3×10 (10 reps broken up 5,3,2, etc)
Ab wheel 3×15

Gun pump 3 rounds
Strict DB curl×15×15×15
Strict DB press×15×12×13
Reverse flye ×12×13×15
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Feels good!
Programming by @powernyc because even coaches need coaches.
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Want to become the strongest version of yourself? DM me about one on one training in NYC and remote training.
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Watch my show where I fight demons and lift weights in Brooklyn, leveling up what it means to be an action heroine:
Watch @AshertheSeries, the Pilot is free online now.
Like @AshertheSeries on Facebook to watch! + + +
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#seecaralift #trainingjournal  #strongwoman #womenwholiftheavy #womenwhostrongman #strengthculture #crossfit #weightlifting #powerlifting #fitness #crossfit #gwpl  #strongmantraining #strongmantrainingtips #liftheavy #strongman #nyc #indiefilm #amazon 
#witchyvibes #brooklyn
And we are back! First workout of the new training cycle and I'm already feeling it (after a week or more off I always feel like I've never exercised before). I felt fresh, although a little disconnected from my body - squats felt a bit hard, but I made myself feel better by getting in a quick arm pump after my primary work, of course. Box jump 3×5 Lateral jump 2x4ish Back squat 1×5@192,2×5@187lbs Push press 3×5@100lbs Pull ups 3×10 (10 reps broken up 5,3,2, etc) Ab wheel 3×15 Gun pump 3 rounds Strict DB curl×15×15×15 Strict DB press×15×12×13 Reverse flye ×12×13×15 💪🔫 Feels good! Programming by @powernyc because even coaches need coaches. + + + Want to become the strongest version of yourself? DM me about one on one training in NYC and remote training. + + + Watch my show where I fight demons and lift weights in Brooklyn, leveling up what it means to be an action heroine: Watch @AshertheSeries, the Pilot is free online now. Like @AshertheSeries on Facebook to watch! + + + . #seecaralift  #trainingjournal  #strongwoman  #womenwholiftheavy  #womenwhostrongman  #strengthculture  #crossfit  #weightlifting  #powerlifting  #fitness  #crossfit  #gwpl  #strongmantraining  #strongmantrainingtips  #liftheavy  #strongman  #nyc  #indiefilm  #amazon  #witchyvibes  #brooklyn 
Shoulders are growing!!! Baby boulders?? Definitely seen the biggest amount of growth on my shoulders, which makes me happy! Where have you seen growth recently? 🔥🔥 •
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#workout #workoutmotivation #gym #fitfam #fitspo #gymrat #fitnessfreak #liftheavy #girlswholift #fitstagram #motivation #progress #aesthetics #gains #bööty #quads #fitnessjourney #lifting #weightlifting #dedication #fitness #strength #instafit #strongwomen #gymselfie #muscle #gymsharkwomen
Shoulders are growing!!! Baby boulders?? Definitely seen the biggest amount of growth on my shoulders, which makes me happy! Where have you seen growth recently? 🔥🔥 • • • #workout  #workoutmotivation  #gym  #fitfam  #fitspo  #gymrat  #fitnessfreak  #liftheavy  #girlswholift  #fitstagram  #motivation  #progress  #aesthetics  #gains  #bööty  #quads  #fitnessjourney  #lifting  #weightlifting  #dedication  #fitness  #strength  #instafit  #strongwomen  #gymselfie  #muscle  #gymsharkwomen 
Alright so I was trying to play it beginner style with your first finger and all that but it turns out...I’m worse playing like that than playing it properly 🤦🏻‍♂️😂and yes this is not a fitness post, unless you count how much of a forearm workout piano is if your really playing something intense 😜 #furelise Btw the filter on this video is “Ludwig” how ironic is that?! 😂😂😂
Alright so I was trying to play it beginner style with your first finger and all that but it turns out...I’m worse playing like that than playing it properly 🤦🏻‍♂️😂and yes this is not a fitness post, unless you count how much of a forearm workout piano is if your really playing something intense 😜 #furelise  Btw the filter on this video is “Ludwig” how ironic is that?! 😂😂😂
A week off ain’t never hurt nobody 💯👌🏾 .
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Took a week off of training just to reset my body from the intense I’ve been working at and I came back a hit a bodyweight PR on Bench Press (245x5x3) 🤙🏾 .
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Allowing your muscles and your nervous system to recover from very intense training and heavy lifting after 4-12 weeks is key to prevent yourself from burning out. Remember this game is a marathon, not a sprint 🏃🏾‍♂️.
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#ycbroughtit2you #rvrefit #igfit #strengthtraining #bodybuilding #liftheavy #bulkingseason #fitspo #fitfam #gymmotivation #workout #chestday #arms #aesthetics #mondaymotivation #getafterit #beinspired #workhard
A week off ain’t never hurt nobody 💯👌🏾 . - Took a week off of training just to reset my body from the intense I’ve been working at and I came back a hit a bodyweight PR on Bench Press (245x5x3) 🤙🏾 . - Allowing your muscles and your nervous system to recover from very intense training and heavy lifting after 4-12 weeks is key to prevent yourself from burning out. Remember this game is a marathon, not a sprint 🏃🏾‍♂️. - #ycbroughtit2you  #rvrefit  #igfit  #strengthtraining  #bodybuilding  #liftheavy  #bulkingseason  #fitspo  #fitfam  #gymmotivation  #workout  #chestday  #arms  #aesthetics  #mondaymotivation  #getafterit  #beinspired  #workhard 
Success doesn't come from what you do occasionally, it comes from what you do consistently🤗😏 #motivationmonday
Success doesn't come from what you do occasionally, it comes from what you do consistently🤗😏 #motivationmonday 
Shame...when you think you’re stronger than you really are 🙄 
4th set of 8 at 40lbs wasn’t happening today 🤦🏽‍♀️ so let me just do 4/4 🤷🏽‍♀️. #singlearmbdpress with @lilmfdave #igotthis #notreally #beyond #neckvein #deep 🖤❤️🖤
I'm proud to be able to call this beautiful state home. #exploreWV #westvirginia #climbing #hiking
Monday’s aren’t typically leg days, but true friends don’t let their homegirls train alone 😌🍑🔥
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#monday #gymflow #legday #bootygains #fitspo #fitness #fitgirl #gains #selfie #workout #burn #gym #mesa #burn
#noexcuses #lifestyle #eatclean #liftheavy #trainhard
⚾High school softball- where I was first exposed to the world of lifting weights. Even back then I was just a little bit stronger than most of my teammates with the exception of @bulldoozer30 haha. ⚾But I so wish somebody had introduced me to powerlifting back then. To my young powerlifting women out there like @thejoyoflifting be SO very thankful that someone saw that potential in you and pushed you to do something just a little bit out of the ordinary. This sport is amazing and you are blessed to be starting out so early! Your potential is limitless! .
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#limitless #striveformore #uspa #uspapower #gwpl #powerlifter #competition #flex #girlswhopowerlift #upliftandliftheavy #girlswithmuscle #grind #train #achieve #motivated #powerliftingmotivation #grrrl #grrrlarmy #empower #strong #strength #liftheavy #goals #power #motivation #girlswholiftheavy #powerliftingwoman #womensstrengthcoalition @womensstrengthcoalition
⚾High school softball- where I was first exposed to the world of lifting weights. Even back then I was just a little bit stronger than most of my teammates with the exception of @bulldoozer30 haha. ⚾But I so wish somebody had introduced me to powerlifting back then. To my young powerlifting women out there like @thejoyoflifting be SO very thankful that someone saw that potential in you and pushed you to do something just a little bit out of the ordinary. This sport is amazing and you are blessed to be starting out so early! Your potential is limitless! . . . #limitless  #striveformore  #uspa  #uspapower  #gwpl  #powerlifter  #competition  #flex  #girlswhopowerlift  #upliftandliftheavy  #girlswithmuscle  #grind  #train  #achieve  #motivated  #powerliftingmotivation  #grrrl  #grrrlarmy  #empower  #strong  #strength  #liftheavy  #goals  #power  #motivation  #girlswholiftheavy  #powerliftingwoman  #womensstrengthcoalition  @womensstrengthcoalition
Meet Recap: Weighed in at 63.9 kg (140.8 lbs) with best lifts at 435.4 lb squat, 209.4 lb bench, 418.8 lb deadlift, and a 1064 lb total.  Three total competitors in Classic Raw, including myself.  I won 2nd place and 800 dollars.  @colemanstrong won best lifter and first place 🥇 I knew going in she was going to win, but there isn’t another lifter I would be excited about getting my butt handed to me by.  Seeing a woman move that kind of weight is unreal. I can only hope to be as strong as you one day!! 🦄 #SQUATS first attempt 396 (not shown) second attempt 435 videos of side view, and third attempt 446 failed squat due to depth with videos of front and side views shown. I’m excited to have been able to hit 2-3 attempt squats considering I hate 2.5 meter wraps with a passion, let alone the walk out. It’s amazing how big of a difference a half of a meter makes, even for comfort. 🦄 #BENCH videos are of my last two attempts as well. I don’t have a video of the 209 bench.  I missed the 231 due to the butt coming off the bench, which I’m still struggling to find out how to prevent that when my feet are tucked behind me. We will need to start practicing on a lower bench to perfect it.  Once I missed that second attempt, as smooth and as strong as that felt, my mind got the best of me, I changed my set up, and I got pinned. 🦄#DEADLIFTS went amazing well considering how upset I was over the bench. I felt mentally defeated at this point and was complaining that I didn’t need to compete so close together again. I hit 375 for my opener, second and third attempts shown in the video. I have claw marks up my left thigh from my #thunderthighs getting In the way. This is something else I’m going to have to practice. I wear pants in training and I will need to start wearing shorts and baby powder to try to get past those things...or just get stronger. Haha. ⬇️⬇️post continued down below⬇️⬇️
Meet Recap: Weighed in at 63.9 kg (140.8 lbs) with best lifts at 435.4 lb squat, 209.4 lb bench, 418.8 lb deadlift, and a 1064 lb total. Three total competitors in Classic Raw, including myself. I won 2nd place and 800 dollars. @colemanstrong won best lifter and first place 🥇 I knew going in she was going to win, but there isn’t another lifter I would be excited about getting my butt handed to me by. Seeing a woman move that kind of weight is unreal. I can only hope to be as strong as you one day!! 🦄 #SQUATS  first attempt 396 (not shown) second attempt 435 videos of side view, and third attempt 446 failed squat due to depth with videos of front and side views shown. I’m excited to have been able to hit 2-3 attempt squats considering I hate 2.5 meter wraps with a passion, let alone the walk out. It’s amazing how big of a difference a half of a meter makes, even for comfort. 🦄 #BENCH  videos are of my last two attempts as well. I don’t have a video of the 209 bench. I missed the 231 due to the butt coming off the bench, which I’m still struggling to find out how to prevent that when my feet are tucked behind me. We will need to start practicing on a lower bench to perfect it. Once I missed that second attempt, as smooth and as strong as that felt, my mind got the best of me, I changed my set up, and I got pinned. 🦄#DEADLIFTS  went amazing well considering how upset I was over the bench. I felt mentally defeated at this point and was complaining that I didn’t need to compete so close together again. I hit 375 for my opener, second and third attempts shown in the video. I have claw marks up my left thigh from my #thunderthighs  getting In the way. This is something else I’m going to have to practice. I wear pants in training and I will need to start wearing shorts and baby powder to try to get past those things...or just get stronger. Haha. ⬇️⬇️post continued down below⬇️⬇️
I’m sorry I haven’t posted in a while but I was scared to video myself in class. Today I just said fuck it && asked the ladies if I could and they said yes so I did 😜😜 mostly cardio today and I died. (In between every set we ran and I wanted to cry lol)
I’m sorry I haven’t posted in a while but I was scared to video myself in class. Today I just said fuck it && asked the ladies if I could and they said yes so I did 😜😜 mostly cardio today and I died. (In between every set we ran and I wanted to cry lol)
This is my home and let me tell you nothing compares to this place 💞💪🏽 #fitness #gymsharkwomen #gymcandy #alphalete #fitgirls #lifting #liftheavy #lift #gymlife #fitfam #fitspo #fitnessmotivation #gymaholic #liftheavyshit #legday #booty🍑 #fit #gymshark #lvft #spartanathletics
Delt day back at my regular gym! *sigh* it feels so good to be home 💗🌸💪🏼 #offseason #gains #chicksthatlift #progress #thickfit #pink #strongwoman #gymrat #healthyliving #itsalifestyle #iifymchicks #liftheavy #earnit #bodybuilding #transformation #doyou #lovelife #makeithappen
A little cardio for your #motivation  You don’t have to spend endless hours on the treadmill!! Find something you like to do, and enjoy your day!! 🔥🔥💪💪💪🍑🍑
A little cardio for your #motivation  You don’t have to spend endless hours on the treadmill!! Find something you like to do, and enjoy your day!! 🔥🔥💪💪💪🍑🍑
Back for more! Something about Mondays always makes me more motivated 🌟 #cheesy #honest #workonweaknesses #learnnewskills #workhard #cftcwest #motivationmonday #twoadays
Training back with @beastmode.gd_photos
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#backattack #back #cobraback #backworkout #pullups #bodyweight #bb #bodybuilding.com #gym #fitness #liftheavy
Unapologetically Strong 💪🏻
Muscles tank by the best - @fenomironeater link in profile! Use TeeDee15 at checkout!! keep an eye out for Black Friday deals toooo!! very rarely do I use a belt for snatches but my back is feelin like 💩
pulled these snatches at 90% out of nowhere 🤷🏼‍♀️
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#SABSTRONG #ECGWL #THERIFELIFE #fenomironeater #teamfenom #justbebetter #thebarbellsyndicate #virginiaisforlifters #snatch #oly #olympicweightlifting #chickswholift #barbell #weightlifting #savage #liftheavy #movefast #staydeadly #girlswholift #barbellbabes #kilosnotpounds #prlifts #nobaddays #AOprep #americanopen #AO2017 @phillysab @bmcd83 @thebarbellsyndicate @crossfitrife @eastcoastgoldwl @usa_weightlifting @hviiibrandgoods
Unapologetically Strong 💪🏻 Muscles tank by the best - @fenomironeater link in profile! Use TeeDee15 at checkout!! keep an eye out for Black Friday deals toooo!! very rarely do I use a belt for snatches but my back is feelin like 💩 pulled these snatches at 90% out of nowhere 🤷🏼‍♀️ • • • • • • #SABSTRONG  #ECGWL  #THERIFELIFE  #fenomironeater  #teamfenom  #justbebetter  #thebarbellsyndicate  #virginiaisforlifters  #snatch  #oly  #olympicweightlifting  #chickswholift  #barbell  #weightlifting  #savage  #liftheavy  #movefast  #staydeadly  #girlswholift  #barbellbabes  #kilosnotpounds  #prlifts  #nobaddays  #AOprep  #americanopen  #AO2017  @phillysab @bmcd83 @thebarbellsyndicate @crossfitrife @eastcoastgoldwl @usa_weightlifting @hviiibrandgoods
Visible for those who can't be. Live true. Be you because it's the best feeling you will have in your whole life. #transremembranceday #trans #trangender #transsexual #transman #ftm #ftmtransgender #ftmtrans #lgbt #thisiswhattranslookslike  #weightlifting #weighttraining #lift #liftheavy #fitness #exercise #workout #dedication #veins #swole #determination #workhard #dontgiveup #livetrue #beards #nosering #reebok
This is about to save my BOOTY!!! (literally 😩) Had such a killer legs and glutes workout today and i️m trying to get back into that cardio grind.
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Today was super cool because right before i went to the gym i went to open lab for anatomy and i got to see the muscles of the leg (and learnt hem of course). As i was doing different exercises i was quizzing myself on what muscles i was using! Turning into a nerd but that’s okay!! -
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#fitfam #fitness #fitgirls #fitnessmotivation #iifym #iifymgirls #flexibledieting #bodybuilding #fit #bodybuildingmotivation #npcbikini #bikinicompetitor #personaltrainer #fitspo #workhard #liftheavy #discipline #workout #motivation #gym #healthy #fitness #bodybuildingcom #buildyourbody #bbcomcampusambassador
This is about to save my BOOTY!!! (literally 😩) Had such a killer legs and glutes workout today and i️m trying to get back into that cardio grind. —�— Today was super cool because right before i went to the gym i went to open lab for anatomy and i got to see the muscles of the leg (and learnt hem of course). As i was doing different exercises i was quizzing myself on what muscles i was using! Turning into a nerd but that’s okay!! - - - - - #fitfam  #fitness  #fitgirls  #fitnessmotivation  #iifym  #iifymgirls  #flexibledieting  #bodybuilding  #fit  #bodybuildingmotivation  #npcbikini  #bikinicompetitor  #personaltrainer  #fitspo  #workhard  #liftheavy  #discipline  #workout  #motivation  #gym  #healthy  #fitness  #bodybuildingcom  #buildyourbody  #bbcomcampusambassador 
Failed a few weeks ago with 405. Today did 4 with a slingshot after doing 275 x 15 315 x 13 365 x 5 365 x 4. Next week I’ll try this again without the slingshot. #bigfella #chestday #liftheavy #fitfat #beard #nevergiveup #determination