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It's bulking season ๐Ÿ’ช๐Ÿ˜๐Ÿ’ช๐Ÿ˜ Waaiiiit it's always bulking season ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚ #bendunnegyms #bulkpowders #bulkingseason #trainingday #carbsarelife
Special Offer, 
2 British, dry aged Sirloins for ยฃ8
Special Offer, 2 British, dry aged Sirloins for ยฃ8
#Repost @raydurandfitness (@get_repost)
ใƒปใƒปใƒป
Sometimes u need to take a step back and realise how far u really have come!!
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Mentally, physically and emotionally.
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It's easy to get down on urself and lose motivation from time to time. But when u have been monitoring ur progress and are able to look back and not realise the person in the first pictures u know u have done something amazing already.
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Trust the plan in place it's what's got u to where u are @ashlingdurand.
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**To find out more on the 1on1 and group personal training in Ben dunne gyms Waterford drop me a dm or email Raydurandfitness@gmail.com**
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#transformationthursday #transformation #throwback #proud #goals #determination #gym #gymlife #iifym #fitfam #onlinecoaching #myprotein #fitness #mensphysique #aesthetic #gymshark #thattandoh #personaltrainer #alphalete #bulkpowders #irishfitfam #tattoo #consistency #dedication #muscle #classicphysique #instadaily #inked #bendunnegyms
#Repost  @raydurandfitness (@get_repost) ใƒปใƒปใƒป Sometimes u need to take a step back and realise how far u really have come!! . Mentally, physically and emotionally. . It's easy to get down on urself and lose motivation from time to time. But when u have been monitoring ur progress and are able to look back and not realise the person in the first pictures u know u have done something amazing already. . Trust the plan in place it's what's got u to where u are @ashlingdurand. . . . **To find out more on the 1on1 and group personal training in Ben dunne gyms Waterford drop me a dm or email Raydurandfitness@gmail.com** . . . #transformationthursday  #transformation  #throwback  #proud  #goals  #determination  #gym  #gymlife  #iifym  #fitfam  #onlinecoaching  #myprotein  #fitness  #mensphysique  #aesthetic  #gymshark  #thattandoh  #personaltrainer  #alphalete  #bulkpowders  #irishfitfam  #tattoo  #consistency  #dedication  #muscle  #classicphysique  #instadaily  #inked  #bendunnegyms 
Putting in to practice the stuff learned from my last gym instruction class@litton_lane_training by our amazing instructor @ronan_mee_fitness
#shoulderworkout @bendunnegyms #bodybrics#fitnessmodel #bendunnegyms #litton_lane_training#myprotein #gymlife #gymshark #neverstopexploring #fitfam #inspireothers #strongnotskinny #whstrong #sweateveryday #bodybuilding #bodybuildingmotivation #bodybuildingnation
I pumped gently. Gently doesn't mean lazy of course. And when you training, do you do that seriously? If you don't  it does mean that probably everything what you do, you pretend 
#bobodybuilding #bodybuildingmotivation #fitnessmotivation #fitnesslife #aftertraining #gymtime๐Ÿ’ช #gyminspiration #motivation #biceps #triceps #armsworkout #strong #power#healthylifestyle #nutrition #boy#instaboy #shredded #personaltrainer #onlinecoach #discipline #bendunnegyms #diet #massive #muscles#coach #hardwork #dedication #goodfood #exercises
I pumped gently. Gently doesn't mean lazy of course. And when you training, do you do that seriously? If you don't it does mean that probably everything what you do, you pretend #bobodybuilding  #bodybuildingmotivation  #fitnessmotivation  #fitnesslife  #aftertraining  #gymtime ๐Ÿ’ช #gyminspiration  #motivation  #biceps  #triceps  #armsworkout  #strong  #power #healthylifestyle  #nutrition  #boy #instaboy  #shredded  #personaltrainer  #onlinecoach  #discipline  #bendunnegyms  #diet  #massive  #muscles #coach  #hardwork  #dedication  #goodfood  #exercises 
Sometimes u need to take a step back and realise how far u really have come!!
.
Mentally, physically and emotionally.
.
It's easy to get down on urself and lose motivation from time to time. But when u have been monitoring ur progress and are able to look back and not realise the person in the first pictures u know u have done something amazing already.
.
Trust the plan in place it's what's got u to where u are @ashlingdurand.
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**To find out more on the 1on1 and group personal training in Ben dunne gyms Waterford drop me a dm or email Raydurandfitness@gmail.com**
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#transformationthursday #transformation #throwback #proud #goals #determination #gym #gymlife #iifym #fitfam #onlinecoaching #myprotein #fitness #mensphysique #aesthetic #gymshark #thattandoh #personaltrainer #alphalete #bulkpowders #irishfitfam #tattoo #consistency #dedication #muscle #classicphysique #instadaily #inked #bendunnegyms #instagood
Sometimes u need to take a step back and realise how far u really have come!! . Mentally, physically and emotionally. . It's easy to get down on urself and lose motivation from time to time. But when u have been monitoring ur progress and are able to look back and not realise the person in the first pictures u know u have done something amazing already. . Trust the plan in place it's what's got u to where u are @ashlingdurand. . . . **To find out more on the 1on1 and group personal training in Ben dunne gyms Waterford drop me a dm or email Raydurandfitness@gmail.com** . . . #transformationthursday  #transformation  #throwback  #proud  #goals  #determination  #gym  #gymlife  #iifym  #fitfam  #onlinecoaching  #myprotein  #fitness  #mensphysique  #aesthetic  #gymshark  #thattandoh  #personaltrainer  #alphalete  #bulkpowders  #irishfitfam  #tattoo  #consistency  #dedication  #muscle  #classicphysique  #instadaily  #inked  #bendunnegyms  #instagood 
Leave some milk and cookies out for Santa and then go to sleep on ... the treadmill??๐Ÿคทโ€โ™‚๏ธ๐Ÿ˜‚
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Katie and Sheila in BDG Sandyford with another very creative video when setting up the Christmas decorations this week! ho ho ho๐ŸŽ…๐ŸŽ„ #bendunnegyms
Leave some milk and cookies out for Santa and then go to sleep on ... the treadmill??๐Ÿคทโ€โ™‚๏ธ๐Ÿ˜‚ โ €โ €โ €โ €โ €โ €โ €โ €โ € Katie and Sheila in BDG Sandyford with another very creative video when setting up the Christmas decorations this week! ho ho ho๐ŸŽ…๐ŸŽ„ #bendunnegyms 
The gym is where I go to keep my anxiety at bay, motivation up and just for my over all wellbeing. Physical activity is such a good outlet and just a great way to keep the aul head on the shoulders. Itโ€™s so important to find something that works for you and to then push yourself to do it on the days you really donโ€™t feel like doing so. 
Happy Thursday folks๐Ÿค—๐Ÿ’•
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#me #armday #shoulders #upperbody #gym #lululemon #selfie #body #progress #strong #training #weightttraining #irishfitfam #irishfitfam #gymshark @gymshark @lululemon #bendunnegyms #food #healthy #irish #squat #girlswholift #fitness #abs  #ireland #physique #summerbody #bendunne @gymsharkwomen #fitfam #strongwomen #stronggirls
The gym is where I go to keep my anxiety at bay, motivation up and just for my over all wellbeing. Physical activity is such a good outlet and just a great way to keep the aul head on the shoulders. Itโ€™s so important to find something that works for you and to then push yourself to do it on the days you really donโ€™t feel like doing so. Happy Thursday folks๐Ÿค—๐Ÿ’• . . . . . . . . . . . . . . . . . . . #me  #armday  #shoulders  #upperbody  #gym  #lululemon  #selfie  #body  #progress  #strong  #training  #weightttraining  #irishfitfam  #irishfitfam  #gymshark  @gymshark @lululemon #bendunnegyms  #food  #healthy  #irish  #squat  #girlswholift  #fitness  #abs  #ireland  #physique  #summerbody  #bendunne  @gymsharkwomen #fitfam  #strongwomen  #stronggirls 
Finally managed to found the leg equipment hiding in the gym โœŒ๐Ÿป.
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**1on1 and group personal training in Ben dunne gyms Waterford drop a dm or email for more info**
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#humpday #wednesdayfeels #wednesdaywisdom #wednesdaymotivation #goals #determination #gym #gymlife #iifym #fitfam #onlinecoaching #myprotein #fitness #mensphysique #aesthetic #gymshark #personaltrainer #alphalete #bulkpowders #irishfitfam #tattoo #consistency #dedication #muscle #classicphysique #instadaily #inked #bendunnegyms #instagood
Finally managed to found the leg equipment hiding in the gym โœŒ๐Ÿป. . **1on1 and group personal training in Ben dunne gyms Waterford drop a dm or email for more info** . . . #humpday  #wednesdayfeels  #wednesdaywisdom  #wednesdaymotivation  #goals  #determination  #gym  #gymlife  #iifym  #fitfam  #onlinecoaching  #myprotein  #fitness  #mensphysique  #aesthetic  #gymshark  #personaltrainer  #alphalete  #bulkpowders  #irishfitfam  #tattoo  #consistency  #dedication  #muscle  #classicphysique  #instadaily  #inked  #bendunnegyms  #instagood 
Hard core ๐Ÿ‘‹๐Ÿฝ #legday #bendunnegyms
Santa and Mrs Clause popped into BDG Cherrywood to help decorate our gym and start spreading the Christmas spirit ๐ŸŽ…๐ŸŽ„ ho ho ho!!! #bendunnegyms
Santa and Mrs Clause popped into BDG Cherrywood to help decorate our gym and start spreading the Christmas spirit ๐ŸŽ…๐ŸŽ„ ho ho ho!!! #bendunnegyms 
Special Offer whilst stocks last. 
Cooked chickens are ยฃ4 each, or 2 for ยฃ6.
Have you got a friend that loves chicken, let them know about this deal!
Special Offer whilst stocks last. Cooked chickens are ยฃ4 each, or 2 for ยฃ6. Have you got a friend that loves chicken, let them know about this deal!
X-FIT was on FIRE tonight in BDG Northwood๐Ÿ”ฅ๐Ÿ”ฅ
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Well done to all who took part! Don't miss out on our amazing Christmas membership offers!! Membership starts from โ‚ฌ18.95 per month with NO JOINING FEE!!
X-FIT was on FIRE tonight in BDG Northwood๐Ÿ”ฅ๐Ÿ”ฅ โ €โ €โ €โ €โ €โ €โ €โ €โ € Well done to all who took part! Don't miss out on our amazing Christmas membership offers!! Membership starts from โ‚ฌ18.95 per month with NO JOINING FEE!!
Now this is how a transformation is done @rachelstott93 .!.
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Proud begins to scratch the surface here. Although Weight hasn't being changing much throughout the last few months there has been massive changes to her body composition. We do regularly keep track on weight, but the use of measurements and pictures have been key in tracking her progress here. She doesn't complain (too much), is consistent with her food tracking week in week out and puts everything into each session following the plan that's been set out!!.
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All the hard work has led to a massive changes in confidence and something I never thought would happen but acknowledgment from her that she's looking good ๐Ÿ˜ฑ๐Ÿ˜‚. If that isn't a transformation from a girl that lived in one colour of clothes which was a lovely shade of black I dunno what is!!!!.
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** ๐Ÿ“ฅ 1on1 and group personal training in Ben dunne gyms Waterford drop a dm or email for more info **
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#transformationtuesday #transformation #tuesdaymotivation #weightlosstransformation #proud #goals #determination #gym #gymlife #iifym #fitfam #onlinecoaching #myprotein #fitness #mensphysique #aesthetic #gymshark #personaltrainer #alphalete #bulkpowders #irishfitfam #tattoo #consistency #dedication #muscle #classicphysique #instadaily #inked #bendunnegyms #instagood
Now this is how a transformation is done @rachelstott93 .!. . Proud begins to scratch the surface here. Although Weight hasn't being changing much throughout the last few months there has been massive changes to her body composition. We do regularly keep track on weight, but the use of measurements and pictures have been key in tracking her progress here. She doesn't complain (too much), is consistent with her food tracking week in week out and puts everything into each session following the plan that's been set out!!. . All the hard work has led to a massive changes in confidence and something I never thought would happen but acknowledgment from her that she's looking good ๐Ÿ˜ฑ๐Ÿ˜‚. If that isn't a transformation from a girl that lived in one colour of clothes which was a lovely shade of black I dunno what is!!!!. . . . ** ๐Ÿ“ฅ 1on1 and group personal training in Ben dunne gyms Waterford drop a dm or email for more info ** . . . #transformationtuesday  #transformation  #tuesdaymotivation  #weightlosstransformation  #proud  #goals  #determination  #gym  #gymlife  #iifym  #fitfam  #onlinecoaching  #myprotein  #fitness  #mensphysique  #aesthetic  #gymshark  #personaltrainer  #alphalete  #bulkpowders  #irishfitfam  #tattoo  #consistency  #dedication  #muscle  #classicphysique  #instadaily  #inked  #bendunnegyms  #instagood 
BEAT THE JANUARY RUSH!!
For the month of December you can now bring a friend in to try out your Ben Dunne Gym for FREE!
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Visit your reception desk to receive your FREE guest pass! Tag your gym buddy and get training ๐Ÿ‹๏ธโ€โ™€๏ธ๐Ÿ‹๏ธโ€โ™‚๏ธ #bendunnegyms
BEAT THE JANUARY RUSH!! For the month of December you can now bring a friend in to try out your Ben Dunne Gym for FREE! โ €โ €โ €โ €โ €โ €โ €โ €โ € Visit your reception desk to receive your FREE guest pass! Tag your gym buddy and get training ๐Ÿ‹๏ธโ€โ™€๏ธ๐Ÿ‹๏ธโ€โ™‚๏ธ #bendunnegyms 
Monday โœ”๏ธ.
Monday could not have started off on a better foot. The reason behind been a pt and wanting helping ppl never meant as much as it did this morning, seen someone smash a goal that was set for weeks down the line and seeing them light up after they realised what they've accomplished has set me up for the week with a smile from ear to ear. Proud doesnt begin to cover it!! .
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**1on1 and group personal training in Ben dunne gyms Waterford drop a dm or email for more info**
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#mondayfeels #motivation #mondaymotivation #mondayvibes #goals #determination #gym #gymlife #iifym #fitfam #onlinecoaching #myprotein #fitness #mensphysique #aesthetic #gymshark #personaltrainer #alphalete #bulkpowders #irishfitfam #consistency #dedication #muscle #classicphysique #instadaily #inked #bendunnegyms #instagood #proud
Monday โœ”๏ธ. Monday could not have started off on a better foot. The reason behind been a pt and wanting helping ppl never meant as much as it did this morning, seen someone smash a goal that was set for weeks down the line and seeing them light up after they realised what they've accomplished has set me up for the week with a smile from ear to ear. Proud doesnt begin to cover it!! . . . **1on1 and group personal training in Ben dunne gyms Waterford drop a dm or email for more info** . . . #mondayfeels  #motivation  #mondaymotivation  #mondayvibes  #goals  #determination  #gym  #gymlife  #iifym  #fitfam  #onlinecoaching  #myprotein  #fitness  #mensphysique  #aesthetic  #gymshark  #personaltrainer  #alphalete  #bulkpowders  #irishfitfam  #consistency  #dedication  #muscle  #classicphysique  #instadaily  #inked  #bendunnegyms  #instagood  #proud 
Today's leg workout
Warm up walk on treadmill 10min speed 5km
1. Hack squats 5sets rep range 8-10
2. Walking lunges 4sets 30steps each set
3. Seated calf raises 4sets 15repes each set
4. Seated leg press 4sets rep range 12-15
5.hip adductor 3sets 15 reps each
6 lying hamstring curl 3sets 12-15 rep range
7. Standing calf raises 4sets 12-15reps
@bendunnegymstime.#bodybrics #legday #legdayworkout #fitnessmodel #bendunnegyms #litton_lane_training#myprotein #gymlife #gymshark #neverstopexploring #fitfam #inspireothers #strongnotskinny #whstrong #sweateveryday #bodybuilding #bodybuildingmotivation #bodybuildingnation
Today's leg workout Warm up walk on treadmill 10min speed 5km 1. Hack squats 5sets rep range 8-10 2. Walking lunges 4sets 30steps each set 3. Seated calf raises 4sets 15repes each set 4. Seated leg press 4sets rep range 12-15 5.hip adductor 3sets 15 reps each 6 lying hamstring curl 3sets 12-15 rep range 7. Standing calf raises 4sets 12-15reps @bendunnegymstime.#bodybrics  #legday  #legdayworkout  #fitnessmodel  #bendunnegyms  #litton_lane_training #myprotein  #gymlife  #gymshark  #neverstopexploring  #fitfam  #inspireothers  #strongnotskinny  #whstrong  #sweateveryday  #bodybuilding  #bodybuildingmotivation  #bodybuildingnation 
3 kick ass core drills.  No 1 deadbugs move opposite arm to leg keep your shoulders up off the floor and push the lower back into the floor . No 2 kettelbell full sit up try again to keep your shoulders up off the floor and push your lower back into the floor fully extended your arms and legs at the same time and try to keep the feet of the floor . No 3 foot lift from the bearcrawl position with this it's about keeping the body as stiff as possible while you balance on 3 limbs move your leg from the hip and try not to arch your lower back good luck and let me know how you get on ๐Ÿ˜…๐Ÿ˜…#core #abs #absofsteel #gym #gymworkout #strongcore #ireland #bendunnegyms #fitness
3 kick ass core drills. No 1 deadbugs move opposite arm to leg keep your shoulders up off the floor and push the lower back into the floor . No 2 kettelbell full sit up try again to keep your shoulders up off the floor and push your lower back into the floor fully extended your arms and legs at the same time and try to keep the feet of the floor . No 3 foot lift from the bearcrawl position with this it's about keeping the body as stiff as possible while you balance on 3 limbs move your leg from the hip and try not to arch your lower back good luck and let me know how you get on ๐Ÿ˜…๐Ÿ˜…#core  #abs  #absofsteel  #gym  #gymworkout  #strongcore  #ireland  #bendunnegyms  #fitness 
Much needed after a v bold weekend๐Ÿ’ฅ๐Ÿป
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#me #armday #shoulders #upperbody #gym #lululemon #selfie #body #progress #strong #training #weightttraining #irishfitfam #irishfitfam #gymshark @gymshark @lululemon #bendunnegyms #food #healthy #irish #squat #girlswholift #fitness #abs  #ireland #physique #summerbody #bendunne @gymsharkwomen #fitfam #strongwomen #stronggirls
All Ben Dunne Gyms have been getting decorated this weekend and the teams have been having some fun๐ŸŽ…๐ŸŽ„
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Check out BDG Navan' s brilliant video as they brought their Christmas tree through an intense workout๐ŸŽ…๐Ÿ’ช
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ITS TIME TO GET CHRISTMASSY!!! @ericawatson09
All Ben Dunne Gyms have been getting decorated this weekend and the teams have been having some fun๐ŸŽ…๐ŸŽ„ โ €โ €โ €โ €โ €โ €โ €โ €โ € Check out BDG Navan' s brilliant video as they brought their Christmas tree through an intense workout๐ŸŽ…๐Ÿ’ช โ €โ €โ €โ €โ €โ €โ €โ €โ € ITS TIME TO GET CHRISTMASSY!!! @ericawatson09
Happy Friday. Happy Weekend. Last day of the month. The road to Xmas begins tomorrow ๐ŸŽ„๐ŸŽ„๐ŸŽ„ Try this Supersets next time you're hitting arms and feel the ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ. 6x12 Barbell Bicep Curls W/ Tricep Dips ๐Ÿ’ช๐Ÿพ๐Ÿ’ช๐Ÿพ๐Ÿ’ช๐Ÿพ #Fittamaniac #TeamTurtle #TurtleMindset
Happy Friday. Happy Weekend. Last day of the month. The road to Xmas begins tomorrow ๐ŸŽ„๐ŸŽ„๐ŸŽ„ Try this Supersets next time you're hitting arms and feel the ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ. 6x12 Barbell Bicep Curls W/ Tricep Dips ๐Ÿ’ช๐Ÿพ๐Ÿ’ช๐Ÿพ๐Ÿ’ช๐Ÿพ #Fittamaniac  #TeamTurtle  #TurtleMindset 
I pushed extra hard, every day this week, at my #SpinClasses #MyHardWorkIsPayingOff #RedFaced #TiredLegs #HealthyHeart #StayMotivated #JustKeepSpinning ๐Ÿšด๐Ÿปโ€โ™€๏ธ๐ŸŸ ๐Ÿคช #BenDunneGyms
Special Offer, limited stock, when theyโ€™re gone theyโ€™re gone!
5kg Fresh Chicken Fillets (20 fillets+) ONLY ยฃ25!!!!!!
Special Offer, limited stock, when theyโ€™re gone theyโ€™re gone! 5kg Fresh Chicken Fillets (20 fillets+) ONLY ยฃ25!!!!!!
CHRISTMAS OFFER!! Memberships from โ‚ฌ200. Join now and don't renew until 31st January 2020.
www.bendunnegyms.com
CHRISTMAS OFFER!! Memberships from โ‚ฌ200. Join now and don't renew until 31st January 2020. www.bendunnegyms.com
Weighing in at 82kg/180.7lbs most days now ๐Ÿ’ช I switched over to push/pull/legs recently and it's really helped me get my motivation for training back oddly enough, something different I suppose. It's nice to start progressing again when I've been stalling for so long. All I can say is it really lifts up your day when you smash 30 easy reps with 40kg dumbbells on flat db press โœ”

#gym #training #gains #bodybuilding #pushday #pump #halfnatty #makingallkindsofgains #progress #irish #bendunnegyms #traplord
Weighing in at 82kg/180.7lbs most days now ๐Ÿ’ช I switched over to push/pull/legs recently and it's really helped me get my motivation for training back oddly enough, something different I suppose. It's nice to start progressing again when I've been stalling for so long. All I can say is it really lifts up your day when you smash 30 easy reps with 40kg dumbbells on flat db press โœ” #gym  #training  #gains  #bodybuilding  #pushday  #pump  #halfnatty  #makingallkindsofgains  #progress  #irish  #bendunnegyms  #traplord 
Just a standard bathroom selfie to teach @davehartrey how to fill the bathroom mirrors out ๐Ÿ˜—๐Ÿ˜‚.
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**To find out more on the 1on1 and group personal training in Ben dunne gyms Waterford drop me a dm or email Raydurandfitness@gmail.com**
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#humpday #wednesdayfeels #wednesdaywisdom #wednesdaymotivation #goals #determination #gym #gymlife #iifym #fitfam #onlinecoaching #myprotein #fitness #mensphysique #aesthetic #gymshark #personaltrainer #alphalete #bulkpowders #irishfitfam #tattoo #consistency #dedication #muscle #classicphysique #instadaily #selfiegamestrong #bendunnegyms #instagood
Just a standard bathroom selfie to teach @davehartrey how to fill the bathroom mirrors out ๐Ÿ˜—๐Ÿ˜‚. . . . **To find out more on the 1on1 and group personal training in Ben dunne gyms Waterford drop me a dm or email Raydurandfitness@gmail.com** . . . #humpday  #wednesdayfeels  #wednesdaywisdom  #wednesdaymotivation  #goals  #determination  #gym  #gymlife  #iifym  #fitfam  #onlinecoaching  #myprotein  #fitness  #mensphysique  #aesthetic  #gymshark  #personaltrainer  #alphalete  #bulkpowders  #irishfitfam  #tattoo  #consistency  #dedication  #muscle  #classicphysique  #instadaily  #selfiegamestrong  #bendunnegyms  #instagood 
Congratulations to BDG Waterford member Mariusz Garlacz who won gold in Kata in the SKIF Ireland!๐Ÿฅ‡Mariusz is also preparing for the World Championship in Czech Republic 2019!
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Well done Mariusz, keep up the good work๐Ÿ‘๐Ÿ‘๐Ÿ‘
Congratulations to BDG Waterford member Mariusz Garlacz who won gold in Kata in the SKIF Ireland!๐Ÿฅ‡Mariusz is also preparing for the World Championship in Czech Republic 2019! โ €โ €โ €โ €โ €โ €โ €โ €โ € Well done Mariusz, keep up the good work๐Ÿ‘๐Ÿ‘๐Ÿ‘
Highlights from my short and quick shoulder and tricep workout, perform 4sets on each shoulder exercise and 3 sets of each tricep exercise keep a rest period to 30-35sec using moderate weight with rep range of 12-15... #shoulderworkout #tricepsworkout #fitnessmodel #bendunnegyms #litton_lane_training#myprotein #gymlife #gymshark #neverstopexploring #fitfam #inspireothers #strongnotskinny #whstrong #sweateveryday #bodybuilding #bodybuildingmotivation #bodybuildingnation
Highlights from my short and quick shoulder and tricep workout, perform 4sets on each shoulder exercise and 3 sets of each tricep exercise keep a rest period to 30-35sec using moderate weight with rep range of 12-15... #shoulderworkout  #tricepsworkout  #fitnessmodel  #bendunnegyms  #litton_lane_training #myprotein  #gymlife  #gymshark  #neverstopexploring  #fitfam  #inspireothers  #strongnotskinny  #whstrong  #sweateveryday  #bodybuilding  #bodybuildingmotivation  #bodybuildingnation 
#Repost @raydurandfitness (@get_repost)
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Although my own training has taken a backseat in terms of priority, the last few weeks have been very good training wise, weight is sitting at roughly 92kg morning weight and feeling fitter than I have in years. When dealing with a variety of people day in day out u tend to change ur outlook on small goals that wouldnt even cross ur mind.
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I'm Still having to take a step back sometimes to just take in what's happening on a day to day basis and how surreal it feels to be doing this job and how well its started out. Sometimes you need to take a risk in life and just go for it. .
A big shout out aswell to every single person putting in work with me everyday, enjoying the process and smashing results week in week out!! Your trust means alot!!
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**To find out more on the 1on1 and group personal training in Ben dunne gyms Waterford drop me a dm or email Raydurandfitness@gmail.com**
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Online plans and coaching available dm or email for more info
๐Ÿ“งRaydurandfitness@gmail.com
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#motivation #mondaymotivation #mondayfeels #mondaymood #goals #determination #gym #gymlife #iifym #fitfam #onlinecoaching #myprotein #fitness #mensphysique #aesthetic #gymshark #personaltrainer #alphalete #bulkpowders #irishfitfam #tattoo #consistency #dedication #classicphysique #instadaily #inked #bendunnegyms #instagood
#Repost  @raydurandfitness (@get_repost) ใƒปใƒปใƒป Although my own training has taken a backseat in terms of priority, the last few weeks have been very good training wise, weight is sitting at roughly 92kg morning weight and feeling fitter than I have in years. When dealing with a variety of people day in day out u tend to change ur outlook on small goals that wouldnt even cross ur mind. . I'm Still having to take a step back sometimes to just take in what's happening on a day to day basis and how surreal it feels to be doing this job and how well its started out. Sometimes you need to take a risk in life and just go for it. . A big shout out aswell to every single person putting in work with me everyday, enjoying the process and smashing results week in week out!! Your trust means alot!! . . . **To find out more on the 1on1 and group personal training in Ben dunne gyms Waterford drop me a dm or email Raydurandfitness@gmail.com** . . . Online plans and coaching available dm or email for more info ๐Ÿ“งRaydurandfitness@gmail.com . . . #motivation  #mondaymotivation  #mondayfeels  #mondaymood  #goals  #determination  #gym  #gymlife  #iifym  #fitfam  #onlinecoaching  #myprotein  #fitness  #mensphysique  #aesthetic  #gymshark  #personaltrainer  #alphalete  #bulkpowders  #irishfitfam  #tattoo  #consistency  #dedication  #classicphysique  #instadaily  #inked  #bendunnegyms  #instagood 
Although my own training has taken a backseat in terms of priority, the last few weeks have been very good training wise, weight is sitting at roughly 92kg morning weight and feeling fitter than I have in years. When dealing with a variety of people day in day out u tend to change ur outlook on small goals that wouldnt even cross ur mind.
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I'm Still having to take a step back sometimes to just take in what's happening on a day to day basis and how surreal it feels to be doing this job and how well its started out. Sometimes you need to take a risk in life and just go for it. .
A big shout out aswell to every single person putting in work with me everyday, enjoying the process and smashing results week in week out!! Your trust means alot!!
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**To find out more on the 1on1 and group personal training in Ben dunne gyms Waterford drop me a dm or email Raydurandfitness@gmail.com**
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#motivation #mondaymotivation #mondayfeels #mondaymood #goals #determination #gym #gymlife #iifym #fitfam #onlinecoaching #myprotein #fitness #mensphysique #aesthetic #gymshark #personaltrainer #alphalete #bulkpowders #irishfitfam #tattoo #consistency #dedication #classicphysique #instadaily #inked #bendunnegyms #instagood
Although my own training has taken a backseat in terms of priority, the last few weeks have been very good training wise, weight is sitting at roughly 92kg morning weight and feeling fitter than I have in years. When dealing with a variety of people day in day out u tend to change ur outlook on small goals that wouldnt even cross ur mind. . I'm Still having to take a step back sometimes to just take in what's happening on a day to day basis and how surreal it feels to be doing this job and how well its started out. Sometimes you need to take a risk in life and just go for it. . A big shout out aswell to every single person putting in work with me everyday, enjoying the process and smashing results week in week out!! Your trust means alot!! . . . **To find out more on the 1on1 and group personal training in Ben dunne gyms Waterford drop me a dm or email Raydurandfitness@gmail.com** . . . #motivation  #mondaymotivation  #mondayfeels  #mondaymood  #goals  #determination  #gym  #gymlife  #iifym  #fitfam  #onlinecoaching  #myprotein  #fitness  #mensphysique  #aesthetic  #gymshark  #personaltrainer  #alphalete  #bulkpowders  #irishfitfam  #tattoo  #consistency  #dedication  #classicphysique  #instadaily  #inked  #bendunnegyms  #instagood 
#SpinClass #NeverMissAMonday even if youโ€™re on day 6 at work and itโ€™s been the longest 6 days of your life!!! #SpinIsMyStressReliever #KickAssWorkout #BenDunneGyms #FatToFitJourney #Day57 #188DaysToIDo
Happy Monday๐Ÿค—
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#me #legday #quads #gym #fullbody #lululemon #selfie #body #progress #strong #training #weightttraining #irishfitfam #irishfitfam #gymshark @gymshark @lululemon #bendunnegyms #food #healthy #irish #squat #girlswholift #fitness #abs  #ireland #physique #summerbody #bendunne @gymsharkwomen #fitfam
A year ago this week I started training. Itโ€™s been the best thing I have ever done for myself. I am both physically and mentally so much stronger, healthier and happier๐Ÿค—
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#me #legday #quads #gym #lululemon #selfie #body #progress #strong #training #weightttraining #irishfitfam #irishfitfam #gymshark @gymshark @lululemon #bendunnegyms #food #healthy #irish #squat #girlswholift #fitness #abs  #ireland #physique #summerbody #bendunne @gymsharkwomen #fitfam
A year ago this week I started training. Itโ€™s been the best thing I have ever done for myself. I am both physically and mentally so much stronger, healthier and happier๐Ÿค— . . . . . . . . . . . . . . . . . . . #me  #legday  #quads  #gym  #lululemon  #selfie  #body  #progress  #strong  #training  #weightttraining  #irishfitfam  #irishfitfam  #gymshark  @gymshark @lululemon #bendunnegyms  #food  #healthy  #irish  #squat  #girlswholift  #fitness  #abs  #ireland  #physique  #summerbody  #bendunne  @gymsharkwomen #fitfam 
Had a short workout today with two compound movements and one isolation movement for chest followed by three abs exercises focusing on lower abs and external obliques.. #bendunnegyms#litton_lane_training #myprotein #gymlife #gymshark #neverstopexploring #fitfam #inspireothers #strongnotskinny #whstrong #sweateveryday #bodybuilding #bodybuildingmotivation #bodybuildingnation
Early one๐Ÿ˜ด
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#me #armday #quads #upperbody #gym #lululemon #selfie #body #progress #strong #training #weightttraining #irishfitfam #irishfitfam #gymshark @gymshark @lululemon #bendunnegyms #food #healthy #irish #squat #girlswholift #fitness #abs  #ireland #physique #summerbody #bendunne @gymsharkwomen #fitfam
I didn't want to train today. As always. I looked in the mirror and said to myself: move a lazy fool!!! It worked, the workout went 100%. As always๐Ÿ˜Ž๐Ÿ’ช
#bodybuildingmotivation #bodybuildinglife #trainingmotivation #aftergym #gymtime๐Ÿ’ช #boy #insta #bendunnegyms #muscles #strong #exercises #selfipicture #workaut #dyscypline #motivation#healthylifestyle #fitnesslife #fitnessmotivation#personaltrainer #inspiration #coach #onlinecoach #dedication #massive#fitnessinstructor #bestself #thankGod #letswork
I didn't want to train today. As always. I looked in the mirror and said to myself: move a lazy fool!!! It worked, the workout went 100%. As always๐Ÿ˜Ž๐Ÿ’ช #bodybuildingmotivation  #bodybuildinglife  #trainingmotivation  #aftergym  #gymtime ๐Ÿ’ช #boy  #insta  #bendunnegyms  #muscles  #strong  #exercises  #selfipicture  #workaut  #dyscypline  #motivation #healthylifestyle  #fitnesslife  #fitnessmotivation #personaltrainer  #inspiration  #coach  #onlinecoach  #dedication  #massive #fitnessinstructor  #bestself  #thankGod  #letswork 
A little finisher from yesterday's shoulder  workout this was my last set of 3 10 reps of each exercise just to get the blood flow to completely fatigue the muscles  #gymmotivation #shoulderworkout #dublin #ireland #bendunnegyms #fitness #biceps
There was no taking it easy tonight in our Strength & Conditioning class in BDG Jervis Street this evening with Patrick๐Ÿ‹๏ธโ€โ™‚๏ธ๐Ÿ’ช well done everyone!! #bendunnegyms
There was no taking it easy tonight in our Strength & Conditioning class in BDG Jervis Street this evening with Patrick๐Ÿ‹๏ธโ€โ™‚๏ธ๐Ÿ’ช well done everyone!! #bendunnegyms 
Today's back workout was focused on lats with 6 exercises
1. Back extension 5sets
2. Narrow grip lap pull down 5sets
3. Machine row underhand grip 4sets
4.wide grip lap pull down 4sets
5. Straight arm Rod pullover 5sets
6. Seated row 4sets
#bendunnegyms #litton_lane_training #myprotein #gymlife #gymshark #neverstopexploring #fitfam #inspireothers #strongnotskinny #whstrong #sweateveryday #bodybuilding
Great to see our two staff members Llyod and Harry working hard this morning๐Ÿ˜‚๐Ÿ˜‚ #dumbanddumber
Great to see our two staff members Llyod and Harry working hard this morning๐Ÿ˜‚๐Ÿ˜‚ #dumbanddumber 
Eeeeeeeek this just happened #IReachedMyTarget I wanted to reach 35 and Iโ€™ve done it in only 7 1/2 weeks. Now to smash that target ๐Ÿคœ๐Ÿผ๐Ÿ’ฅ #BOOM #FeelingFabulous #StayMotivated #FeelTheBurn #SpinIsMyCardio #BenDunneGyms #HardWorkPaysOff #JustFuckinDoIt #NoExcuses
#Repost @raydurandfitness (@get_repost)
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The equipment in a gym is made to fit the general public. Changing the equipment to best fit u to get optimal return for the muscles recruited throughout the movements can add so much to a session.
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It Can be as simple as a hand placement or changing the whole setup like in the picture here. Allowing for greater contraction and isolation through the back throughout the full range of motion.
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**To find out more on the 1on1 and group personal training in Ben dunne gyms Waterford drop me a dm or email Raydurandfitness@gmail.com**
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#tuesdaymotivation #tuesdaythoughts #transformationtuesday #goals #determination #gym #gymlife #iifym #fitfam #onlinecoaching #myprotein #fitness #mensphysique #aesthetic #gymshark #personaltrainer #alphalete #bulkpowders #irishfitfam #tattoo #consistency #dedication #muscle #classicphysique #instadaily #inked #bendunnegyms #instagood
#Repost  @raydurandfitness (@get_repost) ใƒปใƒปใƒป The equipment in a gym is made to fit the general public. Changing the equipment to best fit u to get optimal return for the muscles recruited throughout the movements can add so much to a session. . It Can be as simple as a hand placement or changing the whole setup like in the picture here. Allowing for greater contraction and isolation through the back throughout the full range of motion. . . . **To find out more on the 1on1 and group personal training in Ben dunne gyms Waterford drop me a dm or email Raydurandfitness@gmail.com** . . . #tuesdaymotivation  #tuesdaythoughts  #transformationtuesday  #goals  #determination  #gym  #gymlife  #iifym  #fitfam  #onlinecoaching  #myprotein  #fitness  #mensphysique  #aesthetic  #gymshark  #personaltrainer  #alphalete  #bulkpowders  #irishfitfam  #tattoo  #consistency  #dedication  #muscle  #classicphysique  #instadaily  #inked  #bendunnegyms  #instagood 
Made it through the midweek hump.. Long ass day done and dusted home for food and get prepped to go again tomoro โœŒ๐Ÿป.
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**To find out more on the 1on1 and group personal training in Ben dunne gyms Waterford drop me a dm or email Raydurandfitness@gmail.com**
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#humpday #wednesdayfeels #wednesdaywisdom #wednesdaymotivation #goals #determination #gym #gymlife #iifym #fitfam #onlinecoaching #myprotein #fitness #mensphysique #aesthetic #gymshark #personaltrainer #alphalete #bulkpowders #irishfitfam #tattoo #consistency #dedication #muscle #classicphysique #instadaily #inked #bendunnegyms
Made it through the midweek hump.. Long ass day done and dusted home for food and get prepped to go again tomoro โœŒ๐Ÿป. . . . **To find out more on the 1on1 and group personal training in Ben dunne gyms Waterford drop me a dm or email Raydurandfitness@gmail.com** . . . #humpday  #wednesdayfeels  #wednesdaywisdom  #wednesdaymotivation  #goals  #determination  #gym  #gymlife  #iifym  #fitfam  #onlinecoaching  #myprotein  #fitness  #mensphysique  #aesthetic  #gymshark  #personaltrainer  #alphalete  #bulkpowders  #irishfitfam  #tattoo  #consistency  #dedication  #muscle  #classicphysique  #instadaily  #inked  #bendunnegyms 
New blog post is live ๐Ÿ‘€ Third gym Iโ€™ve visited in Dublin on my quest to find the location that is going to host most of my spare time ๐Ÿ˜‚๐Ÿ™ˆi probably need to get a life but I also need muscles ๐Ÿ’ช๐Ÿผ Overall @bendunnegyms is a serious contender to choose ๐Ÿ˜ Full review can be found in the bio! #bendunnegym #bendunnegyms #dublin
New blog post is live ๐Ÿ‘€ Third gym Iโ€™ve visited in Dublin on my quest to find the location that is going to host most of my spare time ๐Ÿ˜‚๐Ÿ™ˆi probably need to get a life but I also need muscles ๐Ÿ’ช๐Ÿผ Overall @bendunnegyms is a serious contender to choose ๐Ÿ˜ Full review can be found in the bio! #bendunnegym  #bendunnegyms  #dublin 
The equipment in a gym is made to fit the general public. Changing the equipment to best fit u to get optimal return for the muscles recruited throughout the movements can add so much to a session.
.
It Can be as simple as a hand placement or changing the whole setup like in the picture here. Allowing for greater contraction and isolation through the back throughout the full range of motion.
.
.
.
**To find out more on the 1on1 and group personal training in Ben dunne gyms Waterford drop me a dm or email Raydurandfitness@gmail.com**
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#tuesdaymotivation #tuesdaythoughts #transformationtuesday #goals #determination #gym #gymlife #iifym #fitfam #onlinecoaching #myprotein #fitness #mensphysique #aesthetic #gymshark #personaltrainer #alphalete #bulkpowders #irishfitfam #tattoo #consistency #dedication #muscle #classicphysique #instadaily #inked #bendunnegyms #instagood
The equipment in a gym is made to fit the general public. Changing the equipment to best fit u to get optimal return for the muscles recruited throughout the movements can add so much to a session. . It Can be as simple as a hand placement or changing the whole setup like in the picture here. Allowing for greater contraction and isolation through the back throughout the full range of motion. . . . **To find out more on the 1on1 and group personal training in Ben dunne gyms Waterford drop me a dm or email Raydurandfitness@gmail.com** . . . #tuesdaymotivation  #tuesdaythoughts  #transformationtuesday  #goals  #determination  #gym  #gymlife  #iifym  #fitfam  #onlinecoaching  #myprotein  #fitness  #mensphysique  #aesthetic  #gymshark  #personaltrainer  #alphalete  #bulkpowders  #irishfitfam  #tattoo  #consistency  #dedication  #muscle  #classicphysique  #instadaily  #inked  #bendunnegyms  #instagood 
5 stone down and 5 stone to go! BDG Carlisle member @markfearo is on a journey to lose 10 stone and he is currently smashing it๐Ÿ‘๐Ÿ’ช well done Mark, keep up the fantastic work!!
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#Repost @markfearo (@get_repost)
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Transformation Tuesday. After going over the half way mark on my journey to lose 10 stone it has given me renewed motivation. Loving my workouts at @bendunnegyms Carlisle ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ
5 stone down and 5 stone to go! BDG Carlisle member @markfearo is on a journey to lose 10 stone and he is currently smashing it๐Ÿ‘๐Ÿ’ช well done Mark, keep up the fantastic work!! โ €โ €โ €โ €โ €โ €โ €โ €โ € #Repost  @markfearo (@get_repost) ใƒปใƒปใƒป Transformation Tuesday. After going over the half way mark on my journey to lose 10 stone it has given me renewed motivation. Loving my workouts at @bendunnegyms Carlisle ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ
Yoga class, I have missed a few weeks of this class but delighted to be back ๐Ÿ˜ #yoga #nighttimeyoga #mondayyoga #bendunneportlaoise #bendunnegyms #pinkyoga #neverthoughtidownayogamat #yogamat #newbalancerunners #gym #gymclass #latenightexercise
Monday done and dusted.
Clients โœ”๏ธ
Trainingโœ”๏ธ
New tattooโœ”๏ธ
Productive Monday.
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**To find out more on the 1on1 and group personal training in Ben dunne gyms Waterford drop me a dm or email Raydurandfitness@gmail.com**
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#motivation #mondaymood #mondaymotivation #mondayvibes #goals #determination #gym #gymlife #iifym #fitfam #onlinecoaching #myprotein #fitness #mensphysique #aesthetic #gymshark #personaltrainer #alphalete #bulkpowders #irishfitfam #tattoo #consistency #dedication #muscle #classicphysique #instadaily #inked #bendunnegyms #instagood
Monday done and dusted. Clients โœ”๏ธ Trainingโœ”๏ธ New tattooโœ”๏ธ Productive Monday. . . . **To find out more on the 1on1 and group personal training in Ben dunne gyms Waterford drop me a dm or email Raydurandfitness@gmail.com** . . . #motivation  #mondaymood  #mondaymotivation  #mondayvibes  #goals  #determination  #gym  #gymlife  #iifym  #fitfam  #onlinecoaching  #myprotein  #fitness  #mensphysique  #aesthetic  #gymshark  #personaltrainer  #alphalete  #bulkpowders  #irishfitfam  #tattoo  #consistency  #dedication  #muscle  #classicphysique  #instadaily  #inked  #bendunnegyms  #instagood 
It's Monday!! Hope you all had a good weekend๐Ÿ‘Œ
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It's leg day for us today! What are you training today?๐Ÿ’ช
๐Ÿ‹๏ธโ€โ™‚๏ธ-@lee_penrose
It's Monday!! Hope you all had a good weekend๐Ÿ‘Œ โ €โ €โ €โ €โ €โ €โ €โ €โ € It's leg day for us today! What are you training today?๐Ÿ’ช ๐Ÿ‹๏ธโ€โ™‚๏ธ-@lee_penrose
Another weekend of not been a hermit โœ”๏ธ @rachelstott93.
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The Christmas run in has started so keep an eye on my story tomorrow for a lil pre Christmas offer to finish the year out strong!!.
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**To find out more on the 1on1 and group personal training in Ben dunne gyms Waterford drop me a dm or email Raydurandfitness@gmail.com**
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#sundayselfie #selfie #sundayvibes #adventure #goals #determination #gym #gymlife #iifym #fitfam #onlinecoaching #myprotein #fitness #mensphysique #aesthetic #gymshark #personaltrainer #alphalete #bulkpowders #irishfitfam #consistency #christmas #christmastime #muscle #classicphysique #instadaily #inked #bendunnegyms #instagood
Another weekend of not been a hermit โœ”๏ธ @rachelstott93. . The Christmas run in has started so keep an eye on my story tomorrow for a lil pre Christmas offer to finish the year out strong!!. . . . **To find out more on the 1on1 and group personal training in Ben dunne gyms Waterford drop me a dm or email Raydurandfitness@gmail.com** . . . #sundayselfie  #selfie  #sundayvibes  #adventure  #goals  #determination  #gym  #gymlife  #iifym  #fitfam  #onlinecoaching  #myprotein  #fitness  #mensphysique  #aesthetic  #gymshark  #personaltrainer  #alphalete  #bulkpowders  #irishfitfam  #consistency  #christmas  #christmastime  #muscle  #classicphysique  #instadaily  #inked  #bendunnegyms  #instagood 
Back to enjoying this shite again๐Ÿค—
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#me #armday #quads #upperbody #gym #selfie #body #progress #strong #training #weightttraining #dublin #irishfitfam #gymshark @gymshark #bendunnegyms #food #healthy  #irish #squat #girlswholift #fitness #abs  #ireland #physique #summerbody #bendunne #bendunnesandyford @gymsharkwomen #fitfam
Heading to the 100kg ๐Ÿ’ช๐Ÿฝ The most difficult part is to keep up the calories! ๐Ÿฅต๐Ÿ—๐Ÿ–๐Ÿ—๐Ÿฅฉ๐Ÿณ๐Ÿฅš
#workout #ficagrandeporra #bulkingseason #gym  #dublin #bendunnegyms
HAPPY 1st BIRTHDAY TO BEN DUNNE GYMS WATERFORD๐ŸŽ‚๐ŸŽ‰
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It has been a fantastic, enjoyable and successful year down in the South East with our staff and the amazing members!!
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Here's to many more years of being the only gold star gym in Waterford๐Ÿ‘
HAPPY 1st BIRTHDAY TO BEN DUNNE GYMS WATERFORD๐ŸŽ‚๐ŸŽ‰ โ €โ €โ €โ €โ €โ €โ €โ €โ € It has been a fantastic, enjoyable and successful year down in the South East with our staff and the amazing members!! โ €โ €โ €โ €โ €โ €โ €โ €โ € Here's to many more years of being the only gold star gym in Waterford๐Ÿ‘
Today's leg session.
12min warmup on a treadmill followed by a lying hamstring curl 3sets. Then started my workout with 
1. Hack squats 5sets
2. Back squats wide stance 4sets
3. Standing calf raises 4sets
4. Seated leg press narrow feet 4sets
5. Seated hamstring curl 4sets
#bendunnegyms @litton_lane_training #myprotein #gymlife #gymshark #neverstopexploring #fitfam #inspireothers #strongnotskinny #whstrong #sweateveryday #bodybuilding
A little throwback to simply show if ur willing to work ur ass off and make sacrifices along the way u can achieve any goal u set!!
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**To find out more on the 1on1 and group personal training in Ben dunne gyms Waterford drop me a dm or email Raydurandfitness@gmail.com**
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#throwback #throwbackthursday #thursdaythoughts #abs #goals #determination #gym #gymlife #iifym #fitfam #onlinecoaching #myprotein #fitness #mensphysique #aesthetic #gymshark #personaltrainer #alphalete #bulkpowders #irishfitfam #tattoo #consistency #dedication #muscle #classicphysique #instadaily #inked #bendunnegyms #instagood
A little throwback to simply show if ur willing to work ur ass off and make sacrifices along the way u can achieve any goal u set!! . . . **To find out more on the 1on1 and group personal training in Ben dunne gyms Waterford drop me a dm or email Raydurandfitness@gmail.com** . . . #throwback  #throwbackthursday  #thursdaythoughts  #abs  #goals  #determination  #gym  #gymlife  #iifym  #fitfam  #onlinecoaching  #myprotein  #fitness  #mensphysique  #aesthetic  #gymshark  #personaltrainer  #alphalete  #bulkpowders  #irishfitfam  #tattoo  #consistency  #dedication  #muscle  #classicphysique  #instadaily  #inked  #bendunnegyms  #instagood 
#KillerClass #SpinClass #DeadLegs #BenDunneGyms #199DaysTillISayIDo #FatToFitJourney #Day46 ๐Ÿšด๐Ÿปโ€โ™€๏ธ๐Ÿฅต๐Ÿšด๐Ÿปโ€โ™€๏ธ๐Ÿฅต๐Ÿšด๐Ÿปโ€โ™€๏ธ๐Ÿฅต
Today's arms session..
1. Seated preacher curl (4sets) bicep 
2. Standing skull crusher (4sets)tricep
3.Seated Incline db curl (4sets) bicep
4. Rope press down(4sets) tricep
5. Hammer curl(4sets) bicep
6. Single arm rod extension (4sets)tricep

#bendunnegyms #myprotein #gymlife #gymshark #neverstopexploring #fitfam #inspireothers #strongnotskinny #whstrong #sweateveryday #bodybuilding
#Repost @raydurandfitness (@get_repost)
ใƒปใƒปใƒป
Wintery morning spin essential, towel, water and a fleece top (although the fleece only last 30 seconds ๐Ÿ˜จ).
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From something I dreaded and was so unconfident in doing it has turned into something I thoroughly enjoy and look forward. Getting up on the bike with a solid playlist going, a bit of banter going and dying with everyone else that's how to start the day off. It's also helping keep the winter insulation off ๐Ÿ‘Œ๐Ÿป๐Ÿ˜‚.
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Get out side u Comfort zone u never know u might find a passion u never thought u had!!!.
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. **To find out more on the 1on1 and group personal training in Ben dunne gyms Waterford drop me a dm or email Raydurandfitness@gmail.com**
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#humpday #wednesdayfeels #spinclass #wednesdaymotivation #goals #determination #gym #gymlife #iifym #fitfam #onlinecoaching #myprotein #fitness #mensphysique #aesthetic #gymshark #personaltrainer #alphalete #bulkpowders #irishfitfam #tattoo #consistency #dedication #muscle #classicphysique #instadaily #inked #bendunnegyms #instagood
#Repost  @raydurandfitness (@get_repost) ใƒปใƒปใƒป Wintery morning spin essential, towel, water and a fleece top (although the fleece only last 30 seconds ๐Ÿ˜จ). . From something I dreaded and was so unconfident in doing it has turned into something I thoroughly enjoy and look forward. Getting up on the bike with a solid playlist going, a bit of banter going and dying with everyone else that's how to start the day off. It's also helping keep the winter insulation off ๐Ÿ‘Œ๐Ÿป๐Ÿ˜‚. . Get out side u Comfort zone u never know u might find a passion u never thought u had!!!. . . . **To find out more on the 1on1 and group personal training in Ben dunne gyms Waterford drop me a dm or email Raydurandfitness@gmail.com** . . . #humpday  #wednesdayfeels  #spinclass  #wednesdaymotivation  #goals  #determination  #gym  #gymlife  #iifym  #fitfam  #onlinecoaching  #myprotein  #fitness  #mensphysique  #aesthetic  #gymshark  #personaltrainer  #alphalete  #bulkpowders  #irishfitfam  #tattoo  #consistency  #dedication  #muscle  #classicphysique  #instadaily  #inked  #bendunnegyms  #instagood 
#Repost @raydurandfitness (@get_repost)
ใƒปใƒปใƒป
Wintery morning spin essential, towel, water and a fleece top (although the fleece only last 30 seconds ๐Ÿ˜จ).
.
From something I dreaded and was so unconfident in doing it has turned into something I thoroughly enjoy and look forward. Getting up on the bike with a solid playlist going, a bit of banter going and dying with everyone else that's how to start the day off. It's also helping keep the winter insulation off ๐Ÿ‘Œ๐Ÿป๐Ÿ˜‚.
.
Get out side u Comfort zone u never know u might find a passion u never thought u had!!!.
.
.
. **To find out more on the 1on1 and group personal training in Ben dunne gyms Waterford drop me a dm or email Raydurandfitness@gmail.com**
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#humpday #wednesdayfeels #spinclass #wednesdaymotivation #goals #determination #gym #gymlife #iifym #fitfam #onlinecoaching #myprotein #fitness #mensphysique #aesthetic #gymshark #personaltrainer #alphalete #bulkpowders #irishfitfam #tattoo #consistency #dedication #muscle #classicphysique #instadaily #inked #bendunnegyms #instagood
#Repost  @raydurandfitness (@get_repost) ใƒปใƒปใƒป Wintery morning spin essential, towel, water and a fleece top (although the fleece only last 30 seconds ๐Ÿ˜จ). . From something I dreaded and was so unconfident in doing it has turned into something I thoroughly enjoy and look forward. Getting up on the bike with a solid playlist going, a bit of banter going and dying with everyone else that's how to start the day off. It's also helping keep the winter insulation off ๐Ÿ‘Œ๐Ÿป๐Ÿ˜‚. . Get out side u Comfort zone u never know u might find a passion u never thought u had!!!. . . . **To find out more on the 1on1 and group personal training in Ben dunne gyms Waterford drop me a dm or email Raydurandfitness@gmail.com** . . . #humpday  #wednesdayfeels  #spinclass  #wednesdaymotivation  #goals  #determination  #gym  #gymlife  #iifym  #fitfam  #onlinecoaching  #myprotein  #fitness  #mensphysique  #aesthetic  #gymshark  #personaltrainer  #alphalete  #bulkpowders  #irishfitfam  #tattoo  #consistency  #dedication  #muscle  #classicphysique  #instadaily  #inked  #bendunnegyms  #instagood 
Wintery morning spin essential, towel, water and a fleece top (although the fleece only last 30 seconds ๐Ÿ˜จ).
.
From something I dreaded and was so unconfident in doing it has turned into something I thoroughly enjoy and look forward. Getting up on the bike with a solid playlist going, a bit of banter going and dying with everyone else that's how to start the day off. It's also helping keep the winter insulation off ๐Ÿ‘Œ๐Ÿป๐Ÿ˜‚.
.
Get out side u Comfort zone u never know u might find a passion u never thought u had!!!.
.
.
. **To find out more on the 1on1 and group personal training in Ben dunne gyms Waterford drop me a dm or email Raydurandfitness@gmail.com**
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. 
#humpday #wednesdayfeels #spinclass #wednesdaymotivation #goals #determination #gym #gymlife #iifym #fitfam #onlinecoaching #myprotein #fitness #mensphysique #aesthetic #gymshark #personaltrainer #alphalete #bulkpowders #irishfitfam #tattoo #consistency #dedication #muscle #classicphysique #instadaily #inked #bendunnegyms #instagood
Wintery morning spin essential, towel, water and a fleece top (although the fleece only last 30 seconds ๐Ÿ˜จ). . From something I dreaded and was so unconfident in doing it has turned into something I thoroughly enjoy and look forward. Getting up on the bike with a solid playlist going, a bit of banter going and dying with everyone else that's how to start the day off. It's also helping keep the winter insulation off ๐Ÿ‘Œ๐Ÿป๐Ÿ˜‚. . Get out side u Comfort zone u never know u might find a passion u never thought u had!!!. . . . **To find out more on the 1on1 and group personal training in Ben dunne gyms Waterford drop me a dm or email Raydurandfitness@gmail.com** . . . #humpday  #wednesdayfeels  #spinclass  #wednesdaymotivation  #goals  #determination  #gym  #gymlife  #iifym  #fitfam  #onlinecoaching  #myprotein  #fitness  #mensphysique  #aesthetic  #gymshark  #personaltrainer  #alphalete  #bulkpowders  #irishfitfam  #tattoo  #consistency  #dedication  #muscle  #classicphysique  #instadaily  #inked  #bendunnegyms  #instagood 
I must be doing something right ๐Ÿ˜†๐Ÿ’ƒ๐Ÿป๐Ÿ’ƒ๐Ÿป๐Ÿ’ƒ๐Ÿป #ConsistencyIsKey #HappyDance #WeightLoss #SlowAndSteady #HealthyLifestyle #EatGoodFeelGood #FatToFitJourney #BenDunneGyms #Day45 #StayMotivated #200DaysToIDo
A video promo we did for @bendunnegyms.
A video promo we did for @bendunnegyms.
After a monumental fuck up in my last fight I'm itching to get back at it as soon as possible and back to winning ways.

@cagewarriors
@bellatormma
@bravemmaf
@mtk_mma 
@oktagonmma
 #teamryano #teamryanoireland  #celticfightermanagement #family #brothers  #mma #bjj #bjjlifestyle #wrestling #muaythai #boxing #groundandpound #middleweight #bamma #tko # #cagewarriors #bellatormma #ufc #ko #knockout #fighter #irishfighter #irishmma #irishsport #celticwarrior  #welterweight #bendunnegyms #bendunnenavan #anychanceofaloanmartin
After a monumental fuck up in my last fight I'm itching to get back at it as soon as possible and back to winning ways. @cagewarriors @bellatormma @bravemmaf @mtk_mma @oktagonmma #teamryano  #teamryanoireland  #celticfightermanagement  #family  #brothers  #mma  #bjj  #bjjlifestyle  #wrestling  #muaythai  #boxing  #groundandpound  #middleweight  #bamma  #tko  # #cagewarriors  #bellatormma  #ufc  #ko  #knockout  #fighter  #irishfighter  #irishmma  #irishsport  #celticwarrior  #welterweight  #bendunnegyms  #bendunnenavan  #anychanceofaloanmartin 
Then and now๐Ÿ’ฅ
The photo on the left was taken around this time last year. I started weight training mid/late November of 2017 and it was the best decision of my life๐Ÿ™Œ๐Ÿผ
Left: 51/52kg 
Right: 57.5/58.5kg
Yes to strong girls๐Ÿ’ช๐Ÿผ
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#me #gym #selfie #body #progress #gains #thenandnow #health #happy #transformationpic #strong #training #weightttraining #abs #dublin #irishfitfam #gymshark @gymshark #bendunnegyms #food #healthy  #irish #squat #girlswholift #fitness #ireland #physique #summerbody #bendunne #bendunnesandyford
Then and now๐Ÿ’ฅ The photo on the left was taken around this time last year. I started weight training mid/late November of 2017 and it was the best decision of my life๐Ÿ™Œ๐Ÿผ Left: 51/52kg Right: 57.5/58.5kg Yes to strong girls๐Ÿ’ช๐Ÿผ . . . . . . . . . . . . . . . . . . . . . #me  #gym  #selfie  #body  #progress  #gains  #thenandnow  #health  #happy  #transformationpic  #strong  #training  #weightttraining  #abs  #dublin  #irishfitfam  #gymshark  @gymshark #bendunnegyms  #food  #healthy  #irish  #squat  #girlswholift  #fitness  #ireland  #physique  #summerbody  #bendunne  #bendunnesandyford