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Quality rounds of 3 thrusters and 6 wall balls. These are definitely two movements I need to work on, so decided to put them together and work on making them better. You don’t get better by not doing it.  Making sure I hit my depth and maintain my breathing is 🔑. #fit #fitfam #fitspo #fitchick #thrusters #positivevibes #workout #goals #gains #gainscity #gym #gymrat #train #trainhard #fitness #fitfreak #lift #fitandinked #motivation #mondaymotivation #workhard #progress #girlswholift #strong #instafit
Quality rounds of 3 thrusters and 6 wall balls. These are definitely two movements I need to work on, so decided to put them together and work on making them better. You don’t get better by not doing it. Making sure I hit my depth and maintain my breathing is 🔑. #fit  #fitfam  #fitspo  #fitchick  #thrusters  #positivevibes  #workout  #goals  #gains  #gainscity  #gym  #gymrat  #train  #trainhard  #fitness  #fitfreak  #lift  #fitandinked  #motivation  #mondaymotivation  #workhard  #progress  #girlswholift  #strong  #instafit 
“Once you have commitment, you need the discipline and hard work to get you there.” [[WARNING EXPLICIT LYRICS]]
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My definition of Cardio
✅Battle Rope Single Slams
✅Plyo Box Jumps
✅ Jumping Slamball
✅Kettlebell Swings
✅Butterfly Sit ups
✅Burpees
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🥊5 rounds 30 Seconds Work 💪 10 second break •
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• 🎶 🎼 “Fetti” By @future •
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#crossfit #plyometrics #aesthetic #calisthenics #burpees  #gainscity #gymrat #healthcoach #fitnessgoals #shredded #beachbody #ripped #videooftheday #weighttraining #fitnessmotivation #warriorzvideo #tatted #inklife #blackfitness #nutrition #muscles #southbeach#healthcoach
“Once you have commitment, you need the discipline and hard work to get you there.” [[WARNING EXPLICIT LYRICS]] • • My definition of Cardio ✅Battle Rope Single Slams ✅Plyo Box Jumps ✅ Jumping Slamball ✅Kettlebell Swings ✅Butterfly Sit ups ✅Burpees • • 🥊5 rounds 30 Seconds Work 💪 10 second break • • • 🎶 🎼 “Fetti” By @future • • #crossfit  #plyometrics  #aesthetic  #calisthenics  #burpees  #gainscity  #gymrat  #healthcoach  #fitnessgoals  #shredded  #beachbody  #ripped  #videooftheday  #weighttraining  #fitnessmotivation  #warriorzvideo  #tatted  #inklife  #blackfitness  #nutrition  #muscles  #southbeach #healthcoach 
When someone says you can’t do it, do it twice and take a picture 💁🏼‍♀️ it’s the season of change and nothing makes me happier than pushing myself to do things people tell me I can’t do. Never let anyone stop you from doing anything that sets your soul on fire 🔥 I’ve got a vision that’s going to become a reality just going to take a bit of hard work each and everyday #vision #trusttheprocess #gainscity #kindafluffy #builtnotbought #changes #happy #positivevibes #motivated #thick
When someone says you can’t do it, do it twice and take a picture 💁🏼‍♀️ it’s the season of change and nothing makes me happier than pushing myself to do things people tell me I can’t do. Never let anyone stop you from doing anything that sets your soul on fire 🔥 I’ve got a vision that’s going to become a reality just going to take a bit of hard work each and everyday #vision  #trusttheprocess  #gainscity  #kindafluffy  #builtnotbought  #changes  #happy  #positivevibes  #motivated  #thick 
Current mood after blasting arms with this guy earlier today @coachjoegiustino #family #coach #speedschool #25eight #fitness #noquarter #bodybuilding #proteinshakes #motivationalquotes #soreasfuck #chicagoland #gainscity #imbetterlooking
You’re #dreams won’t come a #reality by just #thinking about it..you need to take action and hustle like today was your last day on earth! 
Born a #hustler 💯
- #Hustlelete .
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#ExcusesAreForTheWeak
#TBE #DallasTakeover #MillionDollarDream #ComingToACityNearYou #Grind #work #NoExcuses #Gains #gainscity #Dallas #TakeOver #Athlete #Workout #Fitness #Fit #Lifestyle#Training #Clothing #CantStopWontStop #Athletics #TunnelVision #Winner #Pressure
You’re #dreams  won’t come a #reality  by just #thinking  about it..you need to take action and hustle like today was your last day on earth! Born a #hustler  💯 - #Hustlelete  . . . . . . . #ExcusesAreForTheWeak  #TBE  #DallasTakeover  #MillionDollarDream  #ComingToACityNearYou  #Grind  #work  #NoExcuses  #Gains  #gainscity  #Dallas  #TakeOver  #Athlete  #Workout  #Fitness  #Fit  #Lifestyle #Training  #Clothing  #CantStopWontStop  #Athletics  #TunnelVision  #Winner  #Pressure 
Reload week so made it interesting with the safety bar and no sleeves.. 275 for top set of 5
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Back still crushed from deadlifts Friday.
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#squat #squats #safetybar #naked #powerlifting #progress #strength #weakness #power #noexcuseswork #work ##swolelife 
#cleaneatingjourney 
#cleaneatingaddict 
#fattofitjourney 
#gainscity 
#cleaneatingforlife 
#barbellbrigade
Back Foundation!!Don’t just concentrate on the front, is very important to build a strong back for your overall strength.  Very good back day enjoyed every minute of it!! Fundación de espalda🇵🇷 4 stes x12,10,8,6. Superset back extensions and one arm row 3x12.  Weighted Abs pull 3 sets till failure. #backworkout #back #backbone #bodybuilding #bodypositive #bodygoals #bodycare #bodypump #bodyfit #fitness #fit #fitnessmotivation #fitnessmodel #fitspo #fitfam #fit#gaintrain #backgains #gainscity #behumble#lavidaesuna#inspire #fitnessinspiration#foundation #fundacion #espalda #ejercicio#workhard💪 #progress#getitdone
Back Foundation!!Don’t just concentrate on the front, is very important to build a strong back for your overall strength. Very good back day enjoyed every minute of it!! Fundación de espalda🇵🇷 4 stes x12,10,8,6. Superset back extensions and one arm row 3x12. Weighted Abs pull 3 sets till failure. #backworkout  #back  #backbone  #bodybuilding  #bodypositive  #bodygoals  #bodycare  #bodypump  #bodyfit  #fitness  #fit  #fitnessmotivation  #fitnessmodel  #fitspo  #fitfam  #fit #gaintrain  #backgains  #gainscity  #behumble #lavidaesuna #inspire  #fitnessinspiration #foundation  #fundacion  #espalda  #ejercicio #workhard 💪 #progress #getitdone 
TESTOSTERONA 💪 por @physiotrition
🔥 La testosterona (T) es un potente andrógeno, que desempeña muchas funciones, desde la salud reproductiva hasta la densidad mineral ósea. En la industria del fitness, sabemos que la T por su potente composición corporal afecta; reduciendo la masa grasa corporal y aumentando la masa corporal magra (Kohn, 2006).
Es un potencial constructor de músculos, un estudio mostró un aumento de 7 libras en la masa muscular después de 10 semanas de una dosis de 600 mg. Lo impresionante es que el grupo de intervención tuvo que permanecer sedentario durante todo el estudio (Bhasin et al., 1996)
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Se ha demostrado que las dietas altas en carbohidratos reducen crónicamente los niveles de cortisol, además de aumentar los niveles de T (Lane et al., 2006). Una dieta deficiente en magnesio (Mg) puede hacer que los niveles de T se reduzcan drásticamente. .
El magnesio aumenta la biodisponibilidad de T. La globulina fijadora de hormonas sexuales (SHBG) se une a la T libre, haciendo que deje de estar disponible para el cuerpo. El Magnesio inhibe la SHBG y aumenta la T libre en la sangre (Cinar et al., 2011)
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🥜 El zinc actúa sobre la glándula pituitaria anterior para secretar la hormona luteinizante, que estimula la producción de T. El zinc también actúa como un inhibidor de la aromatasa, que puede bloquear la conversión de T en estrógeno, y se ha demostrado que aumenta los niveles séricos de T (Kilic et al., 2006). .
Y, por último, tener relaciones sexuales con regularidad o simplemente estar excitado sexualmente puede aumentar significativamente los niveles de T (Seo et al., 2009)
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#physiotrition #f4f #l4l #gainscity #irishfitfam #ukfitfam #hiit #6pack #abs #gym #gimnasio #culturismo #powerlifting #salud
TESTOSTERONA 💪 por @physiotrition 🔥 La testosterona (T) es un potente andrógeno, que desempeña muchas funciones, desde la salud reproductiva hasta la densidad mineral ósea. En la industria del fitness, sabemos que la T por su potente composición corporal afecta; reduciendo la masa grasa corporal y aumentando la masa corporal magra (Kohn, 2006). Es un potencial constructor de músculos, un estudio mostró un aumento de 7 libras en la masa muscular después de 10 semanas de una dosis de 600 mg. Lo impresionante es que el grupo de intervención tuvo que permanecer sedentario durante todo el estudio (Bhasin et al., 1996) . Se ha demostrado que las dietas altas en carbohidratos reducen crónicamente los niveles de cortisol, además de aumentar los niveles de T (Lane et al., 2006). Una dieta deficiente en magnesio (Mg) puede hacer que los niveles de T se reduzcan drásticamente. . El magnesio aumenta la biodisponibilidad de T. La globulina fijadora de hormonas sexuales (SHBG) se une a la T libre, haciendo que deje de estar disponible para el cuerpo. El Magnesio inhibe la SHBG y aumenta la T libre en la sangre (Cinar et al., 2011) . 🥜 El zinc actúa sobre la glándula pituitaria anterior para secretar la hormona luteinizante, que estimula la producción de T. El zinc también actúa como un inhibidor de la aromatasa, que puede bloquear la conversión de T en estrógeno, y se ha demostrado que aumenta los niveles séricos de T (Kilic et al., 2006). . Y, por último, tener relaciones sexuales con regularidad o simplemente estar excitado sexualmente puede aumentar significativamente los niveles de T (Seo et al., 2009) . #physiotrition  #f4f  #l4l  #gainscity  #irishfitfam  #ukfitfam  #hiit  #6pack  #abs  #gym  #gimnasio  #culturismo  #powerlifting  #salud 
💬«It's getting better generally, daily, especially in TV, for women in acting and age and looks count less. As more women come into the business. Change of any sort takes a long time to happen.» - Julie Walters
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FOLLOW 👉@jonh_lovebulk👈
FOLLOW 👉@jonh_lovebulk👈
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#bicepsday #fitchicks #bicepsandtriceps #gymgoals #leaningout #bcaa #getshredded #girlswhodeadlift #gainscity
TESTOSTERONE 101💪 By @physiotrition
🔥Testosterone(T) is a powerful androgen, which plays many roles from reproductive health to helping bone mineral density. In the fitness industry, we know T for its potent body composition affects; reducing body fat mass and increasing lean body mass (Kohn, 2006).
It's such a potential muscle builder, that one study showed a 7lb increase in muscle mass after 10wks of a dosage of 600mg. The crazy thing is, the intervention group had to remain sedentary throughout the study (Bhasin et al., 1996)😱
🔥Here are some quick tips to boost your T levels!🙌
🍌High carb diets have been shown to chronically lower cortisol levels, as well as increasing T levels (Lane et al., 2006)
Mg increases the bioavailability of T. Sex Hormone Binding Globulin (SHBG) binds to free T, making it unavailable to the body. Mg inhibits SHBG and so increases free T in the blood (Cinar et al., 2011)💪
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🥜Zinc acts on the anterior pituitary gland to secrete Luteinizing Hormone, which stimulates T production. Zinc also acts as an aromatase inhibitor, which can block the conversion of T to estrogen, and has been shown to increase serum T levels (Kilic et al., 2006)🙌
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🏋️Exercise, particularly resistance training & high intensity training lead to increases in serum T levels, both acutely and chronically (Devi et al., 2014, O’Leary. 2014)🤙
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😉And finally, having sex regularly or just being sexually aroused can increase T levels significantly (Seo et al., 2009)😉 .
#physiotrition #physiology #nutritiontips #irishfitfam #summershredding #fitnesscoach #musclebuilding #fatlossjourney #macronutrients #mealplan #weightloss #flexibleeating #balanceddiet #fitsporation #myfitnesspal #dietstartstomorrow #weightlossprogress #weightlossinspiration #weightlossprogress #hypertrophy #justlift #armday #cardiosucks #musclebuilding #getripped #gainscity #irishfitfam #ukfitfam #hiit #6pack
TESTOSTERONE 101💪 By @physiotrition 🔥Testosterone(T) is a powerful androgen, which plays many roles from reproductive health to helping bone mineral density. In the fitness industry, we know T for its potent body composition affects; reducing body fat mass and increasing lean body mass (Kohn, 2006). It's such a potential muscle builder, that one study showed a 7lb increase in muscle mass after 10wks of a dosage of 600mg. The crazy thing is, the intervention group had to remain sedentary throughout the study (Bhasin et al., 1996)😱 🔥Here are some quick tips to boost your T levels!🙌 🍌High carb diets have been shown to chronically lower cortisol levels, as well as increasing T levels (Lane et al., 2006) Mg increases the bioavailability of T. Sex Hormone Binding Globulin (SHBG) binds to free T, making it unavailable to the body. Mg inhibits SHBG and so increases free T in the blood (Cinar et al., 2011)💪 . 🥜Zinc acts on the anterior pituitary gland to secrete Luteinizing Hormone, which stimulates T production. Zinc also acts as an aromatase inhibitor, which can block the conversion of T to estrogen, and has been shown to increase serum T levels (Kilic et al., 2006)🙌 . 🏋️Exercise, particularly resistance training & high intensity training lead to increases in serum T levels, both acutely and chronically (Devi et al., 2014, O’Leary. 2014)🤙 . 😉And finally, having sex regularly or just being sexually aroused can increase T levels significantly (Seo et al., 2009)😉 . #physiotrition  #physiology  #nutritiontips  #irishfitfam  #summershredding  #fitnesscoach  #musclebuilding  #fatlossjourney  #macronutrients  #mealplan  #weightloss  #flexibleeating  #balanceddiet  #fitsporation  #myfitnesspal  #dietstartstomorrow  #weightlossprogress  #weightlossinspiration  #weightlossprogress  #hypertrophy  #justlift  #armday  #cardiosucks  #musclebuilding  #getripped  #gainscity  #irishfitfam  #ukfitfam  #hiit  #6pack 
What motivates you?
Next year when I am able to wear gym shorts and a tank top outside I want to use this picture as my "before" and look about a thousand times better. What do I want to achieve? Better quads, stronger shoulders, more striations. I want to learn new skills and improve in areas I know I am weak. So what am I doing about it? I am starting to work hard NOW. That amazing summer bod you always wanted does not happen between April and June, it has to be worked on now, when it's cold out and all you want to do is be cozy inside. The only thing sitting between you and your goals is your own  dedication 🙌🏼 ◇
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#gym #gymprogress #fitnessmode #nycfitness #strongisthenewsexy #workoutdone #swolelife #strongbody #gainscity #fitfamlife #swolefie #girlswithmuscles #gainsgainsgains #strongwomenrock #ketogains #athleanx #eddf #motivationmonday #dreambody #bodyunderconstruction #nutritioncoaching #healthcoaching #trainlikeanathlete #flexingladies #healthybybrianna
What motivates you? Next year when I am able to wear gym shorts and a tank top outside I want to use this picture as my "before" and look about a thousand times better. What do I want to achieve? Better quads, stronger shoulders, more striations. I want to learn new skills and improve in areas I know I am weak. So what am I doing about it? I am starting to work hard NOW. That amazing summer bod you always wanted does not happen between April and June, it has to be worked on now, when it's cold out and all you want to do is be cozy inside. The only thing sitting between you and your goals is your own dedication 🙌🏼 ◇ ◇ ◇ #gym  #gymprogress  #fitnessmode  #nycfitness  #strongisthenewsexy  #workoutdone  #swolelife  #strongbody  #gainscity  #fitfamlife  #swolefie  #girlswithmuscles  #gainsgainsgains  #strongwomenrock  #ketogains  #athleanx  #eddf  #motivationmonday  #dreambody  #bodyunderconstruction  #nutritioncoaching  #healthcoaching  #trainlikeanathlete  #flexingladies  #healthybybrianna 
🚨🚨 GIVEAWAY TIME 🚨🚨
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1 x FKN outfit for the BOYS!
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1 x MKM outfit for the GIRLS! 
Over $300 value giveaway - includes free FKN towels!!
Ends midnight next Monday night!
TO ENTER:
• FOLLOW US @street_fit_clothing • Tag a friend • More tags more entries • Repost for a bonus entry using #SFCGIVEAWAY18
Good luck 😃😃😃
🚨🚨 GIVEAWAY TIME 🚨🚨 . 1 x FKN outfit for the BOYS! & 1 x MKM outfit for the GIRLS! Over $300 value giveaway - includes free FKN towels!! Ends midnight next Monday night! TO ENTER: • FOLLOW US @street_fit_clothing • Tag a friend • More tags more entries • Repost for a bonus entry using #SFCGIVEAWAY18  Good luck 😃😃😃
Motivation is only needed to a point. When the drive comes from within everything falls into place.
Motivation is only needed to a point. When the drive comes from within everything falls into place.
Damn! 7 clean reps with 70 kgs / 154 lbs😱
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👉🏻Follow  to learn for how to develop an aesthetic physique by just eating whole plant based foods🌱💪🏻
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FOLLOW
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Damn! 7 clean reps with 70 kgs / 154 lbs😱 - 👉🏻Follow to learn for how to develop an aesthetic physique by just eating whole plant based foods🌱💪🏻 - FOLLOW 👉🏻 👉🏻 👉🏻 • 👉 @gains_academy for more!
"Look in the mirror thats your competition"
Alternating dumbbell bench press 100 lbs
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#gains #gainscity #swoldiernation #swole #mylifemydecisions #fitfam #fatbuthappy #fit #strength #like #bulking
She got a new high score! 👊😂⠀
She got a new high score! 👊😂⠀
The happiness of your life depends upon the quality of your thoughts 
Mondays am I right .

#gym #gains #gymfreak #selfiemonday #legday #gettingfit #sweatyworkout #gymlife #energy #workout #gymmotivation #gainscity #runner #24hourfitness  #music #workinprogress #guyswithbeards #gym💪💪 #gymlifestyle  #gym💪#gymtime💪 #booty #gymgainz #bodypositive #getstrong #bodybuild #hairychest #sweatforit💪
46 yr old former 2 sport collegiate athlete warming up those “3 time operated on knees”... slow and concise, controlled movement keeps her safe and yet still keeps those legs healthy (in essence strengthen everything around weekend areas) Ladies, start squatting more, start off with light weight, perfect the motion (as its awkward at first) but trust when I say, “ya’ll need to squat more!”🙏🏼👍🏼👊🏼💪🏼Coach Keller #squat #booty #legs Check out other Coach Keller videos at YouTube/CoachKellerTDFINC
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 #CoachKeller #TDFINC #TrainingDayFitnessInc #TDFSport #ladiesLift #trainangry #simivalley #swolelife #cleaneatingjourney #gainscity #gyminspiration #workoutlife #workouthard #fitfamlife #eatclean #swoleandflexy #shredzville #rippedfreak #shredfat #rippedabs #gainsallday #swolefam #swolecity #swoleteam6 #fitfamnation #gymnasty #shredyou @Rauforce @ActiveFaithSports @Smart_Nutrition_ @Dialedinphysique @TheRock @Fit_Over_40 @fit_40_club @killerlabz @modern_flex_apparel @ethnique_pride @mevsmelifestyle
46 yr old former 2 sport collegiate athlete warming up those “3 time operated on knees”... slow and concise, controlled movement keeps her safe and yet still keeps those legs healthy (in essence strengthen everything around weekend areas) Ladies, start squatting more, start off with light weight, perfect the motion (as its awkward at first) but trust when I say, “ya’ll need to squat more!”🙏🏼👍🏼👊🏼💪🏼Coach Keller #squat  #booty  #legs  Check out other Coach Keller videos at YouTube/CoachKellerTDFINC . . . . . #CoachKeller  #TDFINC  #TrainingDayFitnessInc  #TDFSport  #ladiesLift  #trainangry  #simivalley  #swolelife  #cleaneatingjourney  #gainscity  #gyminspiration  #workoutlife  #workouthard  #fitfamlife  #eatclean  #swoleandflexy  #shredzville  #rippedfreak  #shredfat  #rippedabs  #gainsallday  #swolefam  #swolecity  #swoleteam6  #fitfamnation  #gymnasty  #shredyou  @Rauforce @ActiveFaithSports @Smart_Nutrition_ @Dialedinphysique @TheRock @Fit_Over_40 @fit_40_club @killerlabz @modern_flex_apparel @ethnique_pride @mevsmelifestyle
Another PR, 135x3. Followed by a burn out set! I’m really happy with this one, my shoulders are super weak. So for me this is a big achievement and I’m down 8lbs!
Another PR, 135x3. Followed by a burn out set! I’m really happy with this one, my shoulders are super weak. So for me this is a big achievement and I’m down 8lbs!
Who is working out today?  Tag your friends below and let them know they should be working out too!
Who is working out today? Tag your friends below and let them know they should be working out too!
You have to stay focused and be mentally tough. That's what I've really learned: every day is a grind, and you have to go hard 💪🏻
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#instafitfam #weightlossprogress #gymlife💪🏻 #getfitordietrying #dedicate #healthylifestyles #gains #noexcuse #cardioworkout #physiquefreak #workoutoftheday #fitness #bodybuilding #motivation #fitfamgermany #disciplined #fitnessgoal #strongbody #fatlossjourney #gainscity #train_nerds #training #transforming #transformation #vienna_city #iphonedaily #igersvienna
You have to stay focused and be mentally tough. That's what I've really learned: every day is a grind, and you have to go hard 💪🏻 ⠀ ⠀ ⠀ ⠀ #instafitfam  #weightlossprogress  #gymlife 💪🏻 #getfitordietrying  #dedicate  #healthylifestyles  #gains  #noexcuse  #cardioworkout  #physiquefreak  #workoutoftheday  #fitness  #bodybuilding  #motivation  #fitfamgermany  #disciplined  #fitnessgoal  #strongbody  #fatlossjourney  #gainscity  #train_nerds  #training  #transforming  #transformation  #vienna_city  #iphonedaily  #igersvienna 
Monday universal chest day 💪💪💪. Incline has became one of my favorite pectoral workouts and is highly underutilized.  You will not build a strong chest only doing flat bench.
Monday universal chest day 💪💪💪. Incline has became one of my favorite pectoral workouts and is highly underutilized. You will not build a strong chest only doing flat bench.
💬«Listen to what you know instead of what you fear.» - Richard Bach
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FOLLOW 👉@swolebody_Paul👈
FOLLOW 👉@swolebody_Paul👈
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#fitfam #workouttime #wff #athleticbody #gainscity
💬«Listen to what you know instead of what you fear.» - Richard Bach ⠀ FOLLOW 👉@swolebody_Paul👈 FOLLOW 👉@swolebody_Paul👈 ⠀ 🥇SAFE & LEGAL Sustanon Alternative ⠀ PURE POWER AND MONSTER MUSCLE GAINS🔥 ⠀ BEST FOR: - SIZE - STRENGTH - STAMINA ⠀ Check Bio For Details! ⠀ 👉@swolebody_Paul👈 👉@swolebody_Paul👈 . . . #fitfam  #workouttime  #wff  #athleticbody  #gainscity 
“Why do you want to curl that much?” ....because I can???🤔 •••••••••••••••••••••••••••••••••••••••••••
#beastmode #bicepgains #bicepsandtriceps #bisandtris #tricepdips #gainscity #choochoo #gaintrain 🚂🚃🚃 #igfit #igfitness #momswholift #fitmoms #bulkingseason #bulkingseasonisneverover #istayedready #gymrat #savage #strength #mondaymotivation #fitnessmotivation #fitnessjourney #girlboss #girlpower #tilyoucollapse #theydontcallmebabybeastfornothin 💪🏼 #gb3 #milburnbetterracktheirweights
“Why do you want to curl that much?” ....because I can???🤔 ••••••••••••••••••••••••••••••••••••••••••• #beastmode  #bicepgains  #bicepsandtriceps  #bisandtris  #tricepdips  #gainscity  #choochoo  #gaintrain  🚂🚃🚃 #igfit  #igfitness  #momswholift  #fitmoms  #bulkingseason  #bulkingseasonisneverover  #istayedready  #gymrat  #savage  #strength  #mondaymotivation  #fitnessmotivation  #fitnessjourney  #girlboss  #girlpower  #tilyoucollapse  #theydontcallmebabybeastfornothin  💪🏼 #gb3  #milburnbetterracktheirweights 
8 RULES FOR A BETTER LIFE 💪🏼 by @topgymtips
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Follow @physiotrition for daily motivation and training tips!
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💥Tag someone who needs to see this👇🏻👇🏻👇🏻
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P.S Rule no. 5 just means to not over think futile situations. Please don't just "think less". We need more critical thinkers....😅😉
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#physiotrition #physiology #nutritiontips #irishfitfam#summershredding #fitnesscoach #musclebuilding#fatlossjourney #macronutrients #mealplan#weightloss #flexibleeating #balanceddiet#fitsporation #myfitnesspal #dietstartstomorrow#weightlossprogress #weightlossinspiration#weightlossprogress #hypertrophy #justlift #armday#cardiosucks #musclebuilding #getripped#gainscity #irishfitfam #ukfitfam #hiit #6pack
8 RULES FOR A BETTER LIFE 💪🏼 by @topgymtips • Follow @physiotrition for daily motivation and training tips! • 💥Tag someone who needs to see this👇🏻👇🏻👇🏻 . P.S Rule no. 5 just means to not over think futile situations. Please don't just "think less". We need more critical thinkers....😅😉 • #physiotrition  #physiology  #nutritiontips  #irishfitfam #summershredding  #fitnesscoach  #musclebuilding #fatlossjourney  #macronutrients  #mealplan #weightloss  #flexibleeating  #balanceddiet #fitsporation  #myfitnesspal  #dietstartstomorrow #weightlossprogress  #weightlossinspiration #weightlossprogress  #hypertrophy  #justlift  #armday #cardiosucks  #musclebuilding  #getripped #gainscity  #irishfitfam  #ukfitfam  #hiit  #6pack 
💬«My Dad hated his job. He sold overcoats, but he wanted to make movies. He had a failed career working with the Ritz Brothers - they were like the Marx Brothers, only a tier below. I always had a picture in my mind of him in a straw hat.» - Steve Sabol
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FOLLOW 👉@crazzy_strength👈
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#girlswhoworkout #fitfreaks #strengthgains #hamstringworkout #womenthatlift #gainscity #hustleforthatmuscle
💬«My Dad hated his job. He sold overcoats, but he wanted to make movies. He had a failed career working with the Ritz Brothers - they were like the Marx Brothers, only a tier below. I always had a picture in my mind of him in a straw hat.» - Steve Sabol ⠀ FOLLOW 👉@crazzy_strength👈 FOLLOW 👉@crazzy_strength👈 ⠀ 🥇SAFE & LEGAL Sustanon Alternative ⠀ Extreme muscle gains, maximum strength and stamina, fast recovery, bulking and cutting cycles! ⠀ Check Bio For Details! ⠀ 👉@crazzy_strength👈 👉@crazzy_strength👈 . . . #girlswhoworkout  #fitfreaks  #strengthgains  #hamstringworkout  #womenthatlift  #gainscity  #hustleforthatmuscle 
Leg day Monday..
Start the week with some heavy squats, worked up in weight but only managed 1 on 200kg n wasn’t the best rep, knee still giving me some issues.. 😔
Chest and triceps tomorrow though... 🔨
Leg day Monday.. Start the week with some heavy squats, worked up in weight but only managed 1 on 200kg n wasn’t the best rep, knee still giving me some issues.. 😔 Chest and triceps tomorrow though... 🔨
#hammercurls 
Muscles worked can be complimentary, same, or opposite groups. 
They can be closed chain (non contact with the ground) or open chain (weights in contact with ground).💪👊 #fitness #gainscity #workout #dumbbells  #exercisedaily # #aesthetician #raised #progressnotperfection #hypertrophy #selfmade #fitnessjourney #buildbiceps #muscledefinition #fitboy #shredded #bicepscurl #dropsets #upperbodyworkout  #weighttraining #bodybuilding #actnow #gymantix #myspace
#hammercurls  Muscles worked can be complimentary, same, or opposite groups. They can be closed chain (non contact with the ground) or open chain (weights in contact with ground).💪👊 #fitness  #gainscity  #workout  #dumbbells  #exercisedaily  # #aesthetician  #raised  #progressnotperfection  #hypertrophy  #selfmade  #fitnessjourney  #buildbiceps  #muscledefinition  #fitboy  #shredded  #bicepscurl  #dropsets  #upperbodyworkout   #weighttraining  #bodybuilding  #actnow  #gymantix  #myspace 
I’m back from vacation and the last week has been more than great for me. I slept for 10-11 hours THREE out of six nights so I guess my body really needed it. I didn’t really feel like training so I only did it a couple of times and I eat whatever I wanted cuz that is what vacation is to me. With that said I’ve spend the last 2 hours meal prepping for this week. I kinda missed it. What is vacation to you? 💓
#backtotheroutine
I’m back from vacation and the last week has been more than great for me. I slept for 10-11 hours THREE out of six nights so I guess my body really needed it. I didn’t really feel like training so I only did it a couple of times and I eat whatever I wanted cuz that is what vacation is to me. With that said I’ve spend the last 2 hours meal prepping for this week. I kinda missed it. What is vacation to you? 💓 #backtotheroutine 
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📸 @brendanjcl
Choose #Faith  . 📸 @brendanjcl
💬«The development of beauty in chess never depends on you alone. No matter how much imagination and creativity you invest, you still do not create beauty. Your opponent must react at the same highest level.» - Vladimir Kramnik
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FOLLOW 👉@swolebody_Paul👈
FOLLOW 👉@swolebody_Paul👈
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#chestmonday #fitnessjourney #proteinbars #cuttingseason #gainscity
💬«The development of beauty in chess never depends on you alone. No matter how much imagination and creativity you invest, you still do not create beauty. Your opponent must react at the same highest level.» - Vladimir Kramnik ⠀ FOLLOW 👉@swolebody_Paul👈 FOLLOW 👉@swolebody_Paul👈 ⠀ #chestmonday  #fitnessjourney  #proteinbars  #cuttingseason  #gainscity 
💥💥PIERNAS:CUADRICEPS,ISQUIOS💥💥
Hice 4 sets de cada uno, entre 10 y 15 reps!!! Al final un poco de glúteos como siempre! 💥💥También hice leg curls y leg extensions para completar, sin pausa 4 sets de cada uno! 💥💥No Squats porque me dolía un poco la espalda 💥💥
♦️No ir muy profundo en los Squats y leg press para concentrar el trabajo en cuádriceps
♦️Para los deadlifts, hay que ir buscando con que posición y rango nos sentimos mejor ( ami me gusta el sumo porque me siento más cómoda al nivel del coxxys y lumbares
♦️Hacer compound excercices ( squat, deadlifts, hipthrusts) y también específicos (Kick backs, side raises) à mi me gusta empezar por los compound y terminar con específicos.

#fitfam #transfornation #fitness #healthylife #excercicesdejambes #healthylife #gainscity #shrednation #stronglife #excerciseforlife #muscu #entrainements #tonifiervosjambes
💥💥PIERNAS:CUADRICEPS,ISQUIOS💥💥 Hice 4 sets de cada uno, entre 10 y 15 reps!!! Al final un poco de glúteos como siempre! 💥💥También hice leg curls y leg extensions para completar, sin pausa 4 sets de cada uno! 💥💥No Squats porque me dolía un poco la espalda 💥💥 ♦️No ir muy profundo en los Squats y leg press para concentrar el trabajo en cuádriceps ♦️Para los deadlifts, hay que ir buscando con que posición y rango nos sentimos mejor ( ami me gusta el sumo porque me siento más cómoda al nivel del coxxys y lumbares ♦️Hacer compound excercices ( squat, deadlifts, hipthrusts) y también específicos (Kick backs, side raises) à mi me gusta empezar por los compound y terminar con específicos. #fitfam  #transfornation  #fitness  #healthylife  #excercicesdejambes  #healthylife  #gainscity  #shrednation  #stronglife  #excerciseforlife  #muscu  #entrainements  #tonifiervosjambes 
We have heard people want to train late at the Rock. So we listened. Starting this week we are open late come check us out. #rocksolidgym #rocktheshore #swole #gymrat #getfit #getright #nodaysoff #work #chest #i #growth #a #fitness #motivation #nj #youcantsitwithus #musclemass #gainscity #shredded #sculptyourrock #personaltrainer #flex #beastmode #fitfam #fit
💬«I think I've done every crazy diet there was in the beginning, but it's weird: I'm thinner now than I was when I was modeling. I don't obsess about it.» - Molly Sims
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FOLLOW 👉@hardwork_erick👈
FOLLOW 👉@hardwork_erick👈
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#shoulders #fitlife #strong #fitlegs #workoutdone #iffym #gainscity #iifymfam #bcaa
💬«I think I've done every crazy diet there was in the beginning, but it's weird: I'm thinner now than I was when I was modeling. I don't obsess about it.» - Molly Sims ⠀ FOLLOW 👉@hardwork_erick👈 FOLLOW 👉@hardwork_erick👈 ⠀ BULKING STACK🥇 🔻Gain quality muscle mass and minimise fat gains! . 👉@hardwork_erick👈 . . . #shoulders  #fitlife  #strong  #fitlegs  #workoutdone  #iffym  #gainscity  #iifymfam  #bcaa 
💬«It's far too much to say that effective hoping is the only - or even the biggest - part of what it takes to succeed. If 14% of business productivity can be attributed to hope, that means 86% is dependent on raw talent, fickle business cycles, the quality of the product you're selling, and often pure, dumb luck.» - Jeffrey Kluger
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FOLLOW 👉@aesthetic_gary👈
FOLLOW 👉@aesthetic_gary👈
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💬«It's far too much to say that effective hoping is the only - or even the biggest - part of what it takes to succeed. If 14% of business productivity can be attributed to hope, that means 86% is dependent on raw talent, fickle business cycles, the quality of the product you're selling, and often pure, dumb luck.» - Jeffrey Kluger ⠀ FOLLOW 👉@aesthetic_gary👈 FOLLOW 👉@aesthetic_gary👈 ⠀ BULKING STACK🥇 🔻THE ULTIMATE CRAZY BULK BULKING STACK! . 👉@aesthetic_gary👈 . . . #gainscity  #powerbodybuilding  #leanmuscles  #swolelife  #gainmuscle  #swoleisthegoal  #npcbikinicompetitor  #swolfie  #backgains 
There is no doubt some people may have mobility issues that prevent them from exercising their full range of motion, but squatting to full depth is far more effective than doing partial squats.
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You may be able to lift more weight when doing partial squats, but your muscles will be getting more of a workout by going to full depth. The time under tension you put on your muscles will be significantly increased, and more muscle fibers will be recruited to handle the load when you squat to depth,  which is key when it comes to increasing muscle size and strength.
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In a study by Bloomquist et al. (2013), ‘physically active’ male students were randomly assigned to 12 weeks of progressive squat training, performed as either a deep squat or a partial squat. The full squat group gained 1.2 kg of muscle, increased lower body muscle mass by 2%, and increased thigh muscle cross-sectional area by 4-7%, depending on the part of the leg measured. Concluding: training deep squats elicited favourable adaptations on knee extensor muscle size and function compared to training shallow squats.
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So if you are doing partial squats, consider dropping the weight and work on getting your squat deeper so you can start maximizing gains.

@knowgains

#fitspo #igfitness #fitness #gym #workout#legday #strength #squats#workoutroutine #gainmuscle#buildmuscle #fitfam #fitfamuk#musclegrowth #squat #deadlifts#squatday#fitmom #crossfit #sixpack #gainscity#irishfitfam #wod #abs
There is no doubt some people may have mobility issues that prevent them from exercising their full range of motion, but squatting to full depth is far more effective than doing partial squats. - You may be able to lift more weight when doing partial squats, but your muscles will be getting more of a workout by going to full depth. The time under tension you put on your muscles will be significantly increased, and more muscle fibers will be recruited to handle the load when you squat to depth,  which is key when it comes to increasing muscle size and strength. - In a study by Bloomquist et al. (2013), ‘physically active’ male students were randomly assigned to 12 weeks of progressive squat training, performed as either a deep squat or a partial squat. The full squat group gained 1.2 kg of muscle, increased lower body muscle mass by 2%, and increased thigh muscle cross-sectional area by 4-7%, depending on the part of the leg measured. Concluding: training deep squats elicited favourable adaptations on knee extensor muscle size and function compared to training shallow squats. - So if you are doing partial squats, consider dropping the weight and work on getting your squat deeper so you can start maximizing gains. @knowgains #fitspo  #igfitness  #fitness  #gym  #workout #legday  #strength  #squats #workoutroutine  #gainmuscle #buildmuscle  #fitfam  #fitfamuk #musclegrowth  #squat  #deadlifts #squatday #fitmom  #crossfit  #sixpack  #gainscity #irishfitfam  #wod  #abs 
What did you do today to bring you one step closer to your goal? •
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🎥BRAND NEW WORKOUT VIDEO🎥 •
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LINK IN THE BIO
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• ‪🔥Burn🔥 Calories Anywhere Fitness Video Link in the bio ☝️ ☝️ ☝️ ☝️ ☝️ ☝️ •
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#bodybuilding #gainz #gymmotivation #beach #gainscity #gymrat #healthcoach #fitnessgoals  #beachbody #ripped #videooftheday #cardio #sweat #fitnessmotivation #warriorzvideo #tatted #inklife #blackfitness #nutrition #muscles #southbeach #sub4sub #fitnessvideo
What did you do today to bring you one step closer to your goal? • • 🎥BRAND NEW WORKOUT VIDEO🎥 • • • LINK IN THE BIO • • ‪🔥Burn🔥 Calories Anywhere Fitness Video Link in the bio ☝️ ☝️ ☝️ ☝️ ☝️ ☝️ • • • #bodybuilding  #gainz  #gymmotivation  #beach  #gainscity  #gymrat  #healthcoach  #fitnessgoals  #beachbody  #ripped  #videooftheday  #cardio  #sweat  #fitnessmotivation  #warriorzvideo  #tatted  #inklife  #blackfitness  #nutrition  #muscles  #southbeach  #sub4sub  #fitnessvideo 
💬«The end of life is to be like God, and the soul following God will be like Him.» - Socrates
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FOLLOW 👉@growth_legal👈
FOLLOW 👉@growth_legal👈
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#armsstrong #squat #fitnesslife #shouldersstability #legsintights #dedicationhasnolimitation #fitpro #eatbiggetbig #gymgang #gainscity #swolfie
What are you lifting today?
What are you lifting today?
Numerous international studies have shown that a large consumption of this fruit helps you become a bright green Hulk overnight🥝💪
Numerous international studies have shown that a large consumption of this fruit helps you become a bright green Hulk overnight🥝💪
#Repost @street_fit_clothing ・・・
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#Repost  @street_fit_clothing ・・・ 🚨🚨 GIVEAWAY TIME 🚨🚨 . 1 x FKN outfit for the BOYS! & 1 x MKM outfit for the GIRLS! . Over $300 value giveaway - includes free FKN towels!! Ends midnight next Monday night! . TO ENTER: • FOLLOW @street_fit_clothing • Tag a friend on their post • More tags more entries • Repost for a bonus entry using #SFCGIVEAWAY18  . Good luck 🎉 . . #bootybootybooty  #strengthandconditioning  #fitnessmodel  #fitnessmotivation  #streetfitsquad  #giveaway  #enternow  #fitness  #instafit  #fitlife  #fitchick  #fitmen  #fitnessgirl  #muscles  #gains  #fitsporation  #gainscity  #alpha 
#Repost @street_fit_clothing
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🚨🚨 GIVEAWAY TIME 🚨🚨
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1 x FKN outfit for the BOYS!
&
1 x MKM outfit for the GIRLS! 
Over $300 value giveaway - includes free FKN towels!!
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TO ENTER:
• FOLLOW US @street_fit_clothing • Tag a friend • More tags more entries • Repost for a bonus entry using #SFCGIVEAWAY18
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#bootybootybooty #strengthandconditioning #fitnessmodel #fitnessmotivation #streetfitsquad #giveaway #enternow #fitness #instafit #fitlife #fitchick #fitmen #fitnessgirl #muscles #gains #fitsporation #gainscity #alpha
#Repost  @street_fit_clothing • • • • • 🚨🚨 GIVEAWAY TIME 🚨🚨 . 1 x FKN outfit for the BOYS! & 1 x MKM outfit for the GIRLS! Over $300 value giveaway - includes free FKN towels!! Ends midnight next Monday night! TO ENTER: • FOLLOW US @street_fit_clothing • Tag a friend • More tags more entries • Repost for a bonus entry using #SFCGIVEAWAY18  Good luck 😃😃😃 . . #bootybootybooty  #strengthandconditioning  #fitnessmodel  #fitnessmotivation  #streetfitsquad  #giveaway  #enternow  #fitness  #instafit  #fitlife  #fitchick  #fitmen  #fitnessgirl  #muscles  #gains  #fitsporation  #gainscity  #alpha 
#Repost @street_fit_clothing
• • •
🚨🚨 GIVEAWAY TIME 🚨🚨
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1 x FKN outfit for the BOYS!
&
1 x MKM outfit for the GIRLS! 
Over $300 value giveaway - includes free FKN towels!!
Ends midnight next Monday night!
TO ENTER:
• FOLLOW US
• Tag a friend • More tags more entries • Repost for a bonus entry using #SFCGIVEAWAY18
Good luck 😃😃😃
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#bootybootybooty #strengthandconditioning #fitnessmodel #fitnessmotivation #streetfitsquad #giveaway #enternow #fitness #instafit #fitlife #fitchick #fitmen #fitnessgirl #muscles #gains #fitsporation #gainscity #alpha #street_fit_clothing
#Repost  @street_fit_clothing • • • 🚨🚨 GIVEAWAY TIME 🚨🚨 . 1 x FKN outfit for the BOYS! & 1 x MKM outfit for the GIRLS! Over $300 value giveaway - includes free FKN towels!! Ends midnight next Monday night! TO ENTER: • FOLLOW US • Tag a friend • More tags more entries • Repost for a bonus entry using #SFCGIVEAWAY18  Good luck 😃😃😃 . . #bootybootybooty  #strengthandconditioning  #fitnessmodel  #fitnessmotivation  #streetfitsquad  #giveaway  #enternow  #fitness  #instafit  #fitlife  #fitchick  #fitmen  #fitnessgirl  #muscles  #gains  #fitsporation  #gainscity  #alpha  #street_fit_clothing 
🚨🚨 GIVEAWAY TIME 🚨🚨
.
1 x FKN outfit for the BOYS!
&
1 x MKM outfit for the GIRLS! 
Over $300 value giveaway - includes free FKN towels!!
Ends midnight next Monday night!
TO ENTER:
• FOLLOW US
• Tag a friend • More tags more entries • Repost for a bonus entry using #SFCGIVEAWAY18
Good luck 😃😃😃
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#bootybootybooty #strengthandconditioning #fitnessmodel #fitnessmotivation #streetfitsquad #giveaway #enternow #fitness #instafit #fitlife #fitchick #fitmen #fitnessgirl #muscles #gains #fitsporation #gainscity #alpha
🚨🚨 GIVEAWAY TIME 🚨🚨 . 1 x FKN outfit for the BOYS! & 1 x MKM outfit for the GIRLS! Over $300 value giveaway - includes free FKN towels!! Ends midnight next Monday night! TO ENTER: • FOLLOW US • Tag a friend • More tags more entries • Repost for a bonus entry using #SFCGIVEAWAY18  Good luck 😃😃😃 . . #bootybootybooty  #strengthandconditioning  #fitnessmodel  #fitnessmotivation  #streetfitsquad  #giveaway  #enternow  #fitness  #instafit  #fitlife  #fitchick  #fitmen  #fitnessgirl  #muscles  #gains  #fitsporation  #gainscity  #alpha 
🚨🚨 GIVEAWAY TIME 🚨🚨
.
1 x FKN outfit for the BOYS!
&
1 x MKM outfit for the GIRLS! 
Over $300 value giveaway - includes free FKN towels!!
Ends midnight next Monday night!
TO ENTER:
• FOLLOW US @street_fit_clothing • Tag a friend • More tags more entries • Repost for a bonus entry using #SFCGIVEAWAY18
Good luck 😃😃😃
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#bootybootybooty #strengthandconditioning #fitnessmodel #fitnessmotivation #streetfitsquad #giveaway #enternow #fitness #instafit #fitlife #fitchick #fitmen #fitnessgirl #muscles #gains #fitsporation #gainscity #alpha
🚨🚨 GIVEAWAY TIME 🚨🚨 . 1 x FKN outfit for the BOYS! & 1 x MKM outfit for the GIRLS! Over $300 value giveaway - includes free FKN towels!! Ends midnight next Monday night! TO ENTER: • FOLLOW US @street_fit_clothing • Tag a friend • More tags more entries • Repost for a bonus entry using #SFCGIVEAWAY18  Good luck 😃😃😃 . . #bootybootybooty  #strengthandconditioning  #fitnessmodel  #fitnessmotivation  #streetfitsquad  #giveaway  #enternow  #fitness  #instafit  #fitlife  #fitchick  #fitmen  #fitnessgirl  #muscles  #gains  #fitsporation  #gainscity  #alpha 
@fitafrique

8 RULES FOR A BETTER LIFE 💪🏼 by @topgymtips
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Follow @fitafrique or daily motivation and training tips!
•
💥Tag someone who needs to see this👇🏻👇🏻👇🏻
.
P.S Rule no. 5 just means to not over think futile situations. Please don't just "think less". We need more critical thinkers....😅😉
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#physiotrition #physiology #nutritiontips #irishfitfam #summershredding #fitafrique #fitnesscoach #musclebuilding #fatlossjourney #macronutrients #mealplan #weightloss #flexibleeating #balanceddiet #fitsporation #myfitnesspal #dietstartstomorrow #weightlossprogress #weightlossinspiration #weightlossprogress #hypertrophy #justlift #armday #cardiosucks #musclebuilding #getripped #gainscity #irishfitfam #ukfitfam #hiit #6pack
@fitafrique 8 RULES FOR A BETTER LIFE 💪🏼 by @topgymtips • Follow @fitafrique or daily motivation and training tips! • 💥Tag someone who needs to see this👇🏻👇🏻👇🏻 . P.S Rule no. 5 just means to not over think futile situations. Please don't just "think less". We need more critical thinkers....😅😉 • #physiotrition  #physiology  #nutritiontips  #irishfitfam  #summershredding  #fitafrique  #fitnesscoach  #musclebuilding  #fatlossjourney  #macronutrients  #mealplan  #weightloss  #flexibleeating  #balanceddiet  #fitsporation  #myfitnesspal  #dietstartstomorrow  #weightlossprogress  #weightlossinspiration  #weightlossprogress  #hypertrophy  #justlift  #armday  #cardiosucks  #musclebuilding  #getripped  #gainscity  #irishfitfam  #ukfitfam  #hiit  #6pack 
10 Mile 🏃 😓 💦 One things guys have to remember is consistency... You can't make up for three years of eating poorly in just one workout
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🎥BRAND NEW WORKOUT VIDEO🎥 •
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LINK IN THE BIO
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• ‪🔥Burn🔥 Calories Anywhere Fitness Video Link in the bio ☝️ ☝️ ☝️ ☝️ ☝️ ☝️ •
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#bodybuilding #gainz #gymmotivation #beach #gainscity #gymrat #healthcoach #fitnessgoals  #beachbody #ripped #videooftheday #cardio #sweat #fitnessmotivation #warriorzvideo #tatted #inklife #blackfitness #nutrition #muscles #southbeach #sub4sub #fitnessvideo
10 Mile 🏃 😓 💦 One things guys have to remember is consistency... You can't make up for three years of eating poorly in just one workout • • 🎥BRAND NEW WORKOUT VIDEO🎥 • • • LINK IN THE BIO • • ‪🔥Burn🔥 Calories Anywhere Fitness Video Link in the bio ☝️ ☝️ ☝️ ☝️ ☝️ ☝️ • • • #bodybuilding  #gainz  #gymmotivation  #beach  #gainscity  #gymrat  #healthcoach  #fitnessgoals  #beachbody  #ripped  #videooftheday  #cardio  #sweat  #fitnessmotivation  #warriorzvideo  #tatted  #inklife  #blackfitness  #nutrition  #muscles  #southbeach  #sub4sub  #fitnessvideo 
That night I figured out I sink a lot harder than I used to... Seal diving as someone who is thiccc isn’t the best idea..
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#scar #scab ##swolelife 
#cleaneatingjourney 
#cleaneatingaddict 
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