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Day 4 is another quick 1 3/4 hour workout focusing on my shoulders and core. A quicker one today so there's Christmas shopping time! 💪
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Shoulders
8 x 10 - 20 reps dumbell shoulder press
4 x 25 reps plate shrugs
4 x 10 - 15 reps shoulder flys (outward) 
4 x 10 - 15 reps shoulder flys (forward) 
4 x 10 reps shoulder plate raise
4 x 8 - 12 reps cable crossovers
4 x 8 - 12 reps cable face pulls
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Core
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100 x ab rolls
100 x ab crunches . 
#dedication #gymlife #gymmotivation #fitfam #instafit #fitspo #extremeexercise #timeundertension #shouldersworkout #shouldershrugs #shoulderpress #core #abcrunches #abroller #sixpack #eightpack #sixpackgoals #menwithabs #menwithtattoos #menwithbeards #hardestworkerintheroom #beard #beardgoals #menwithlonghair #beardnation #backwardscap #snapback #underarmour #manchester #winning
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@proudfitfam 
@thebeardclub 
@mensfashions 
@mensfashion 
@fashion.cannon 
@mensstylereviews 
@fashionnova 
@beardsofinstagram 
@beardsofinsta 
@beardsofinstamen 
@ilikeguyswholift 
@menshealthmag 
@menshealthuk 
@gymuniverse_ 
@gymking
@nutriliciousmealprep
Day 4 is another quick 1 3/4 hour workout focusing on my shoulders and core. A quicker one today so there's Christmas shopping time! 💪 . Shoulders 8 x 10 - 20 reps dumbell shoulder press 4 x 25 reps plate shrugs 4 x 10 - 15 reps shoulder flys (outward) 4 x 10 - 15 reps shoulder flys (forward) 4 x 10 reps shoulder plate raise 4 x 8 - 12 reps cable crossovers 4 x 8 - 12 reps cable face pulls . Core . 100 x ab rolls 100 x ab crunches . #dedication  #gymlife  #gymmotivation  #fitfam  #instafit  #fitspo  #extremeexercise  #timeundertension  #shouldersworkout  #shouldershrugs  #shoulderpress  #core  #abcrunches  #abroller  #sixpack  #eightpack  #sixpackgoals  #menwithabs  #menwithtattoos  #menwithbeards  #hardestworkerintheroom  #beard  #beardgoals  #menwithlonghair  #beardnation  #backwardscap  #snapback  #underarmour  #manchester  #winning  . @proudfitfam @thebeardclub @mensfashions @mensfashion @fashion.cannon @mensstylereviews @fashionnova @beardsofinstagram @beardsofinsta @beardsofinstamen @ilikeguyswholift @menshealthmag @menshealthuk @gymuniverse_ @gymking @nutriliciousmealprep
Following on from a couple of rest days, seeing good friends, over indulging in junk food (and a touch of ice skating) despite usually training my arms for FLEX FRIDAY I decided I needed to make up for the unhealthy days with a massive leg set!! So I managed over 3 hours FASTED training, with some core thrown in to keep my abs nice and tight. Followed by a blast in the sauna to unwind. . 
Legs
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6 x 10 - 15 reps squats 
6 x 8 - 12 reps reps leg press (finished with 30 reps on last set to feel the burn) 
4 x 12 reps deadlifts
250 x stair climb calf dips

4 x 10 - 15 reps seated leg curl (both legs) 
4 x 10 - 12 reps seated leg curl (right leg) 
4 x 10 - 12 reps seated leg curl (left leg) 
4 x 10 - 15 reps leg extension (both legs) 
4 x 10 - 12 reps leg extension (right leg) 
4 x 10 - 12 reps leg extension (left leg) 
4 x 15 reps lunges

3 x 30 seconds bosu ball squat pose
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Core
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200 x ab rolls
100 x ab crunches . 
#flexfriday #gymlife #gymmotivation #fastedworkout #fitfam #fitspo #instafit #legday #squats #legpress #deadlifts #timeundertension #coreday #abgoals #menwithabs #sixpackgoals #menwithtattoos #menwithbeards #beardlifestyle #menwithlonghair #beardnation #beardgoals #underarmour #tokidoki #snapback #backwardscap #mensfashion #hardestworkerintheroom #manchester #winning
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@proudfitfam
@thebeardclub 
@mensfashions 
@mensfashion 
@fashion.cannon 
@mensstylereviews 
@fashionnova 
@beardsofinstagram 
@beardsofinsta 
@beardsofinstamen 
@ilikeguyswholift 
@menshealthmag 
@menshealthuk 
@gymuniverse_ 
@gymking 
@gymmotivation 
@gym__lovers11
@beardlife_style
@nutriliciousmealprep
Following on from a couple of rest days, seeing good friends, over indulging in junk food (and a touch of ice skating) despite usually training my arms for FLEX FRIDAY I decided I needed to make up for the unhealthy days with a massive leg set!! So I managed over 3 hours FASTED training, with some core thrown in to keep my abs nice and tight. Followed by a blast in the sauna to unwind. . Legs . 6 x 10 - 15 reps squats 6 x 8 - 12 reps reps leg press (finished with 30 reps on last set to feel the burn) 4 x 12 reps deadlifts 250 x stair climb calf dips 4 x 10 - 15 reps seated leg curl (both legs) 4 x 10 - 12 reps seated leg curl (right leg) 4 x 10 - 12 reps seated leg curl (left leg) 4 x 10 - 15 reps leg extension (both legs) 4 x 10 - 12 reps leg extension (right leg) 4 x 10 - 12 reps leg extension (left leg) 4 x 15 reps lunges 3 x 30 seconds bosu ball squat pose . Core . 200 x ab rolls 100 x ab crunches . #flexfriday  #gymlife  #gymmotivation  #fastedworkout  #fitfam  #fitspo  #instafit  #legday  #squats  #legpress  #deadlifts  #timeundertension  #coreday  #abgoals  #menwithabs  #sixpackgoals  #menwithtattoos  #menwithbeards  #beardlifestyle  #menwithlonghair  #beardnation  #beardgoals  #underarmour  #tokidoki  #snapback  #backwardscap  #mensfashion  #hardestworkerintheroom  #manchester  #winning  . @proudfitfam @thebeardclub @mensfashions @mensfashion @fashion.cannon @mensstylereviews @fashionnova @beardsofinstagram @beardsofinsta @beardsofinstamen @ilikeguyswholift @menshealthmag @menshealthuk @gymuniverse_ @gymking @gymmotivation @gym__lovers11 @beardlife_style @nutriliciousmealprep
Sometimes, don’t you just want to flex it out?
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@menshealthmag @justtrain @menwithhealth @gymsharktrain @popsugarfitness #flex #flexitout #lightflex #noshirt #backwardscap #rayban #coolin #goldchain #abs #sixpack #california #la #lavibes #runyon #runyoncanyon #fitness #fitnessmodel #fitnessman #fitnessguide #stayfit #weouthere  #goodhealth #fall #fall18  #iluvmyfans #myflyers #bodybybri #flyguybri
How do I make time? Have to take the time otherwise it’s wasted! Late night back session was tough to get the strength to get through it but I got it done! ✅ #latenightgymsesh #gym #backday #gains #strenghtbuilding #bentoverrows #bentoverrowsbeforehoes #bulking #bulkingseason #lifequotes #underarmour #underarmouruk #thegymbexleyheath #backwardscap @underarmouruk @underarmour @thegymbexleyheath
Want to help fund some killer cosplays for 2019? Buy a bikini calendar to help support and get a free signed photo of your choosing too! Check out my story or DM me for details 😘
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📸: @projectbokehphotography .
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#seattlegirl #alkibeach #calivibes #skateboardinggirl #backwardscap #seattlemodels #bootybootybooty #bootyshortsbabe #beachbabes #longlegs #whiteconverse #80sfashion #seattlebeach #seattlesiren #bootypics #bootyfordays
We just added these beauties to the line. Flat bill and adjustable styles. Leather imprinted logo. 👌🏽 The perfect cure for your bed head ;) #flatbill #kcfashion #beautifullyhandsome #androgynous #limitededition #backwardscap 
Available in spring,
Had to have high, high hopes for a living
Shooting for the stars when I couldn't make a killing
Didn't have a dime but I always had a vision
Always had high, high hopes

Had to have high, high hopes for a living
Didn't know how but I always had a feeling
I was gonna be that one in a million
Always had high, high hopes

Mama said
Fulfill the prophecy
Be something greater
Go make a legacy
Manifest destiny
Back in the days
We wanted everything, wanted everything

Mama said
Burn your biographies
Rewrite your history
Light up your wildest dreams
Museum victories, everyday
We wanted everything, wanted everything 🎧

#monkeyshirt
#backwardscap #backwardshat
#gayblond #gayblonde
#basecap #gaycap #gaysofinsta #gayofinstagram #cutegay #hairymen #gaywithbeards #gaybeard #gaybears #gayotter #gayhairy #gayinsta #dutchgay #gaynl #gaydutchies  #gaybelgium #gayeurope #gayitaly #gayusa #gayspain #gaygermany #gayfrance #gayaustralia #homostagram #gaypic 🏳️‍🌈
Had to have high, high hopes for a living Shooting for the stars when I couldn't make a killing Didn't have a dime but I always had a vision Always had high, high hopes Had to have high, high hopes for a living Didn't know how but I always had a feeling I was gonna be that one in a million Always had high, high hopes Mama said Fulfill the prophecy Be something greater Go make a legacy Manifest destiny Back in the days We wanted everything, wanted everything Mama said Burn your biographies Rewrite your history Light up your wildest dreams Museum victories, everyday We wanted everything, wanted everything 🎧 #monkeyshirt  #backwardscap  #backwardshat  #gayblond  #gayblonde  #basecap  #gaycap  #gaysofinsta  #gayofinstagram  #cutegay  #hairymen  #gaywithbeards  #gaybeard  #gaybears  #gayotter  #gayhairy  #gayinsta  #dutchgay  #gaynl  #gaydutchies  #gaybelgium  #gayeurope  #gayitaly  #gayusa  #gayspain  #gaygermany  #gayfrance  #gayaustralia  #homostagram  #gaypic  🏳️‍🌈
I Love This Backwards Hat! It’s So Cute! 🐙 Do You Guys Like Wearing Hats?

Tags: #backwardscap #hat #octoling #inkling #fun #gaming #splatooninkling #splatoonoctoling #splatoonoctoexpansion #splatoon2 #cute #girlgamer #brella #inklinggirl
Taking in Monterey with my fellow road trippers . From earlier this year. #backwardscap #monterey #california
Chrissa🌳|
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I think she looks kind of cute with the backwards cap on. What do you think?
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#agig #agiger #americangirlbrand #americangirldoll #ag #agdoll #goty2009 #goty #chrissamaxwell #featuringagig #agigfeatureme #famousdolls #nature #naturelovers #tree #trees #treelover #treelovers #poincianatree #outdoors #summer #sunshine #coolkid #backwardscap
to be cool in Australia is to hang under shady looking buildings wearing backwards caps.
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#agig #agiger #backwardscap #coolkids #edgy #teen #teenagerposts #chrissamaxwell #personalblog #likeforlikes #followforfollowback
Yeah I’m cool... #nowimburnt cool #backwardscap #girl #beach #beachgirl #byron
Only in my house would my Mr MOISTURISE THE DOGS PAWS. 
He's a soft bitch at heart ♡
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#alt #altguy #alternative #alternativeguy #tattooed #inked #pierced #piercings #stretchedears #backwardscap #moisturise #doglover #lovehim #partnerincrime #myman #puppanova #furbaby #tlc
Keep back or remain silent. Why?
Because we’re no less violent
Are you sure you want to try that
Knowing that your life is finite?

@burytomorrow #nolessviolent

#gay #instagay #gayguy #hotgay #gayboy #gaymen #sexygay #gayinsta #lgbtq #gaygerman #gaygermany #backwardscap #schwul #inkedgay #followme #iamfear91 #tattoos #piercings #tattooedgay #sleevetattoo #tattoosleeve #beard #gaybeard #gaypride #beardedgay #jenniferrostock  #gayinked #snapbackguy
Keep back or remain silent. Why? Because we’re no less violent Are you sure you want to try that Knowing that your life is finite? @burytomorrow #nolessviolent  #gay  #instagay  #gayguy  #hotgay  #gayboy  #gaymen  #sexygay  #gayinsta  #lgbtq  #gaygerman  #gaygermany  #backwardscap  #schwul  #inkedgay  #followme  #iamfear91  #tattoos  #piercings  #tattooedgay  #sleevetattoo  #tattoosleeve  #beard  #gaybeard  #gaypride  #beardedgay  #jenniferrostock  #gayinked  #snapbackguy