One of The old transformation and where is @deano_kearns01 now 😘
25kg down brilliant result Dean #proud to have #clients like that his #weight still dropping and his food intake increased by 2 more so we r on the good way his metabolic rate is increasing and we start building some lean mass while still cutting body fat what you thing guys ..?
Here at the5plan.net we are delighted to announce that we will be doing deliveries outside of Tullamore from next week! Take a look at our website and choose your plan today. We have plans to suit all lifestyles and goals! #noexcuses ! Get yours today @ the5plan.net 💪🏼@patricklowbridgept @lorelai_xo @irishcailin04
"IF YOU'RE IN THIS FOR VALIDATION, YOU AIN'T HERE FOR THE RIGHT REASONS" 🤔
Okay I'll keep this short. I somewhat touched on this in my arse pics post last week, but thought I'd elaborate a litlle 😋
There are so many reasons people want to change the way they look. Social situations, to pull more, to feel better about themselves, health scares etc 😎
However some people seem to be in it purely for validation. Their sole purpose in training is to seek more attention. Their Instagram and Facebook accounts are plastered with arse or ab pics, and the message given out is "validate me 📢".
If this is your reason for training, you will never be satisfied. If you love yourself, you won't need constant validation. Focus on how YOU feel about yourself, both inside and out. Don't do it for others, DO IT FOR YOU! Fuck what anyone else thinks. While an ego boost is nice sometimes, don't train to gain more of this support. YOU DO YOU 🙋🏼♀️
Couple of shots from this week's check in with @accomplish_fitness . Time to start digging deep and see how far I can push myself. Nothing worth having comes easy. Expect a much more shredded version of me the next time I post.
It's crazy to think that I've recorded 15 episodes for my Prep Series. I remember being so reluctant at the start to video anything because I'd been so used to just getting on with what had to be done. But I must say I've thoroughly enjoyed sharing the experience with everyone! I was definitely apprehensive because I thought it may take away from my training in terms of focus and intensity and possibly contributing to me taking my eye off the ball, but once I realised that all those factors were within my own control, it fell into place. Like I said Episode 15 is now live, I check in with my coach in Birr at 3 weeks out, go to Westport to say farewell to one of my best friends @eoinring whose moved to Manchester and there is also a Physique Update in the togs. Link is in my bio #ttl#ep15
CAN YOU RELATE 🙈 this is body dsymorphia and it's a real thing. This often occurs when you are fully focused on your goal. I had a chat with one of my clients this week about this. This comes from impatience of reaching your goal you want it so bad that it takes over your mind and you can't see the progress you have made in front of you. This has happened to me several times when dieting and you only realise the progress or how good you looked when you look back at it but when your in the moment you can't see any of this you have a mental visual block. The only advice I'd give is stay patient and take it day by day easier said than done doh 😑
Post leg session sweaty head as per🤷♀️ Trained by myself today,and had a savage session🙌😥 Two leg sessions suit my training every week; Usually I focus on hamstrings and glutes on Tuesdays and then glutes&quads on Saturday's.
Before I went to the gym I planned my session, and went with the intent to go to failure on each exercise (sticking in a hypertrophy range of between 6-12 reps & increasing the weight each set)
Today's session was;
A) Lying Hamstring Curl Machine: 3 sets
B) Heavy Hip Thrusts (from the floor) worked up to 110kg for 7 reps🙌 the 8th one was dodgy😅: started at 40kg as a warm up and did 5 sets after this
C1) Wide&High Leg Press (high and wide foot position puts more bias on the hamstrings and also adductors for me)
C2) Banded Dumbbell Rdls: I placed a medium resistance band around my hips and attached it to the leg press. It added extra resistance and I could really feel it in my glutes at the top of the movement🍑🙌 x 4 sets
D) Smith machine reverse lunges; 10-12 reps for 3 sets. I used a step for this to get a deeper stretch in the glutes while getting my back knee low to the ground
E1) Dumbbell Hamstring Curls; lying on my stomach on a bench with a dumbbell between my feet. It's a difficult exercise to get into so you may need someone to assist you. I really focused on the eccentric part of this exercise to really feel it in my hamstrings.
E2) Wide Sumo Squats with a dumbbell: my adductors were on 🔥 at this stage😅 supersetted these for 3 sets
Finished off with two rounds of a glute finisher to really get zee glutes pumped😆:
- Glute abductor machine
- Weighted Frog pumps (with feet on bosu ball) - Glute focused Lunges (bodyweight leaning my upper body slightly forward as I lunge) - 30 reps of each exercise🔥
Going in with a plan definitely helped me stay focused and get it done 🙌😁 sometimes it might not work out with certain machines being used but learn how to improvise and incorporate different exercises into your workout👌
If you feel lost in the gym or are afraid of venturing to the weights area get yourself a coach for a couple of sessions to help show you the correct technique and exercises for you😊
🚨 Sooo yes, I have a new job 🚨
In The best MMA Club in Europe @sbgireland
Like I always say, work towards your goals ( bucket list - btw adding few things extra every few months 😂🤭) Step by step I am trying to develop my carrier and myself in fitness industry 💪🏼 I think working in place like that will give me amazing experience and knowledge towards my future goals 😍 I am really excited and happy as it’s great atmosphere in the club and everyone is so nice .. so keep fingers crossed for SLIWKA 🤗
Latest YouTube video on our channel is about the excellent results from @shanecos who was my first online client. 6 months hard work later and he’s delighted with the progress. Click the link in the bio to check it out 🎥 Kevin #coach
Some call it vanity, but I call it... discipline/hard work/dedication/sweat equity/lifestyle and a reflection of what you are! Hard work pays 🤙✌️don’t ever quit on your goal 🙌 doesn’t matter how slow you go once you don’t stop 🛑