an online Instagram web viewer
  • amanda_divinephysiques
    A M A N D A M I C A L L E F
    @amanda_divinephysiques

Images by amanda_divinephysiques

Training highlights for today. Less than a month to go until my meet. 
Here is the data.

Vid 1 - LB Squat Paused 
77.5kg x 2

Vid 2 - LB Squat Paused
60kg x 6

Vid 3 - Bench Pause 3S 
3 x 52.5kg
Training highlights for today. Less than a month to go until my meet. Here is the data. Vid 1 - LB Squat Paused 77.5kg x 2 Vid 2 - LB Squat Paused 60kg x 6 Vid 3 - Bench Pause 3S 3 x 52.5kg
Fat stack of buttermilk pancakes for Training today. Now that’s what I call a pre workout 🤤🥞
Fat stack of buttermilk pancakes for Training today. Now that’s what I call a pre workout 🤤🥞
😍One of my fav meals in my meal prep this week. .
.
.
🍔Two burger patties .
.
.
🧀Two slices of Havarti
.
.
.
🥫Tomato paste on the patties .
.
.
🥦Brocs and Asparagus with butter cooked for 90 sec in the microwave .
.
.
This is guilt free pleasure. 🤤🤤🤤
😍One of my fav meals in my meal prep this week. . . . 🍔Two burger patties . . . 🧀Two slices of Havarti . . . 🥫Tomato paste on the patties . . . 🥦Brocs and Asparagus with butter cooked for 90 sec in the microwave . . . This is guilt free pleasure. 🤤🤤🤤
What makes a good deadlift or block pull for that matter ? 👉🏻Breathe in through your mouth and hold your breathe through the whole movement. Also known as the valsava manoeuvre. 👉🏻Brace your core like you’re going to be punched in the guts to also help stabilise your spine and avoid too much flexion from the starting position. 👉🏻Thrust glutes through the bar quite aggressively
👉🏻 keep your arms long, shoulders dropped forward and not pinned back 👉🏻this will only force your lower back into hyper extending 👉🏻You need to allow your glutes to do their job without your back having to hold the bar up. 👉🏻Hip thrusts with a B.B. are one way to train the glutes to lock out with force and stability. 
Hope this helps ⚔️
What makes a good deadlift or block pull for that matter ? 👉🏻Breathe in through your mouth and hold your breathe through the whole movement. Also known as the valsava manoeuvre. 👉🏻Brace your core like you’re going to be punched in the guts to also help stabilise your spine and avoid too much flexion from the starting position. 👉🏻Thrust glutes through the bar quite aggressively 👉🏻 keep your arms long, shoulders dropped forward and not pinned back 👉🏻this will only force your lower back into hyper extending 👉🏻You need to allow your glutes to do their job without your back having to hold the bar up. 👉🏻Hip thrusts with a B.B. are one way to train the glutes to lock out with force and stability. Hope this helps ⚔️
Getting the job done. Back to low bar squats as we prep for September. .
.
.
These are getting better and smoother. From my set up under the bar, to my speed from the sticking point (bottom) .
.
.
Consistency over time 🍔🍟💪🏼
Getting the job done. Back to low bar squats as we prep for September. . . . These are getting better and smoother. From my set up under the bar, to my speed from the sticking point (bottom) . . . Consistency over time 🍔🍟💪🏼
Back into the swing of filming, as I head into block two of my September meet @obsidianstrength with my boy @jacobschepis_jps and @jpshealth_fitness crew. 
Comp Press 
Vid 1 - 57.5kg x 3 
Vid 2 - 47.5kg x 6 
I’m feeling confident I can press that 77.5kg this time around.
Back into the swing of filming, as I head into block two of my September meet @obsidianstrength with my boy @jacobschepis_jps and @jpshealth_fitness crew. Comp Press Vid 1 - 57.5kg x 3 Vid 2 - 47.5kg x 6 I’m feeling confident I can press that 77.5kg this time around.
When @garyvee likes your comment 😬😬😬😬😬🤓🤓🤓❤️❤️❤️ Please follow this man, he spits out value bombs on business, marketing, and life. 
No glits, no muscles, no filters, just the god to honest truth. 
@garyvee I want your sneakers.
When @garyvee likes your comment 😬😬😬😬😬🤓🤓🤓❤️❤️❤️ Please follow this man, he spits out value bombs on business, marketing, and life. No glits, no muscles, no filters, just the god to honest truth. @garyvee I want your sneakers.
Feeling strong... thanks @anacondastores for my top. ❤️❤️
Feeling strong... thanks @anacondastores for my top. ❤️❤️
Deficit Deads ⚰️⚰️⚰️
Vid 1 - 105kg x 2 
Vid 2 - 90kg x 3

I’ve kinda changed my pull method, where I snap my knees back before I pull, Ive made that part of the lift a shorter and quicker snap and these felt a f*** tonne smoother off the floor. I’ve come to quickly appreciate that timing is so crucial with deadlifts.  Look out September, looking to tidy up a few things and go 9 for 9 @obsidianstrength Open Sept 16 with my coach @jacobschepis_jps and the @jpshealth_fitness crew ⚒⚔️
Deficit Deads ⚰️⚰️⚰️ Vid 1 - 105kg x 2 Vid 2 - 90kg x 3 I’ve kinda changed my pull method, where I snap my knees back before I pull, Ive made that part of the lift a shorter and quicker snap and these felt a f*** tonne smoother off the floor. I’ve come to quickly appreciate that timing is so crucial with deadlifts. Look out September, looking to tidy up a few things and go 9 for 9 @obsidianstrength Open Sept 16 with my coach @jacobschepis_jps and the @jpshealth_fitness crew ⚒⚔️
Burger socks are on which means it’s time to deadlift 😀🤓🍔 what ever primes the mindset, gets me ready, and in the mood the lift, I shall embark on.
Burger socks are on which means it’s time to deadlift 😀🤓🍔 what ever primes the mindset, gets me ready, and in the mood the lift, I shall embark on.
It’s not always about the lifting. Thanks to my barista and friend Craig from @thegroovetrain Northland for the vanilla latte ☕️
It’s not always about the lifting. Thanks to my barista and friend Craig from @thegroovetrain Northland for the vanilla latte ☕️
Nailed it. Bench touch and go 62.5kg x 2. I feel empowered as a woman to bench like a champion 😂🤣🔥❤️🤫🤫🤫🤫🤫🤫🤫
Nailed it. Bench touch and go 62.5kg x 2. I feel empowered as a woman to bench like a champion 😂🤣🔥❤️🤫🤫🤫🤫🤫🤫🤫
As much as I want the end goal I am very much about enjoying the hustle. I respect that wanting to be the best of the best, requires an insane amount of due diligence and some day I will own a house just like this where I can enjoy the view at night and early in the morning. 
If big goals give my life more meaning and I’m content in working for something bigger than me... It’s not about the house, the watches, the shoes or the car, rather it’s much more about how I’ll feel staring at the water from the balcony after a long day with a short black, my thoughts and a sunset. 🌅🌅🌅🌅🌅🌅🌅
As much as I want the end goal I am very much about enjoying the hustle. I respect that wanting to be the best of the best, requires an insane amount of due diligence and some day I will own a house just like this where I can enjoy the view at night and early in the morning. If big goals give my life more meaning and I’m content in working for something bigger than me... It’s not about the house, the watches, the shoes or the car, rather it’s much more about how I’ll feel staring at the water from the balcony after a long day with a short black, my thoughts and a sunset. 🌅🌅🌅🌅🌅🌅🌅
They say EVERYTHING happens for a reason. And there are a lot of things that are both in and out of our control. I have experienced my fair share of situations that haven’t always felt fair, even when I gave something or someone the best of me and got shat on in return. I realise through so much adversity though, that I have developed a massive advantage over others because of the harsh lessons that come from it that make me both a better business person, lover, sibling, daughter and friend... being positive doesn’t mean there won’t be dark days, on the contrary, it just helps me to recognise what I can use in the next situation and help coach others in the process. Love your process regardless of any temporary set backs.
They say EVERYTHING happens for a reason. And there are a lot of things that are both in and out of our control. I have experienced my fair share of situations that haven’t always felt fair, even when I gave something or someone the best of me and got shat on in return. I realise through so much adversity though, that I have developed a massive advantage over others because of the harsh lessons that come from it that make me both a better business person, lover, sibling, daughter and friend... being positive doesn’t mean there won’t be dark days, on the contrary, it just helps me to recognise what I can use in the next situation and help coach others in the process. Love your process regardless of any temporary set backs.
Take me back to @Bali... tanned, tight, amazing weather, not a care in the world with @neetsy76
Take me back to @Bali... tanned, tight, amazing weather, not a care in the world with @neetsy76
Getting my weekly dose with Igor @lionsden_boxing. Been weeks since I’ve hit the pads and the legs felt like bricks... stress levels are now minus 100... Going to make this a weekly consistent thing and start getting ready for sparring in a few weeks 🥊❤️🥊❤️🥊
Getting my weekly dose with Igor @lionsden_boxing. Been weeks since I’ve hit the pads and the legs felt like bricks... stress levels are now minus 100... Going to make this a weekly consistent thing and start getting ready for sparring in a few weeks 🥊❤️🥊❤️🥊
🔥The stiff legged deadlift🔥. Part conventional, part RDL. More demand on the hamstrings and a greater need to “breathe and brace” as the quads aren’t the main focus as is with a conventional. This is a great accessory to conventional and I would treat it as such ❤️🐾🤓
🔥The stiff legged deadlift🔥. Part conventional, part RDL. More demand on the hamstrings and a greater need to “breathe and brace” as the quads aren’t the main focus as is with a conventional. This is a great accessory to conventional and I would treat it as such ❤️🐾🤓
My latest favourite Breakfast...
🥚Boiled eggs 🥪Buttered toast 🥫Baked beans... I eat this on days that I have big sessions, which is every session but I try to only save this for 2-3 times a week... It’s rewarding, and the macros are good:
Carbs - 111g
Fats - 21G 
Protein - 44g

The calories are high for a breakfast - 862G

But at this stage I’m at a maintenance phase...current weight sitting around 69.5kg-70kg. 
I know the difference between eating when I’ve earned it and controlling sheer gluttony... It’s having the self awareness of knowing when to “buy yourself something nice.” Vs “knowing when to save.” Self control goes a long way, and allows you to eat more of what you want in life over a longer period of time, and removes the self guilt and desire to throw in the towel. 
Sometimes you just need to learn to say “today is ok” rather than “I’m not going to eat that at all today”... Negative connotations towards food leads to self sabotage, rebound and a lack of ability to break through any previous milestones... @divinephysiquescoaching @prince_dvine_britishmale #dpcrew @mrpattersoncafe
My latest favourite Breakfast... 🥚Boiled eggs 🥪Buttered toast 🥫Baked beans... I eat this on days that I have big sessions, which is every session but I try to only save this for 2-3 times a week... It’s rewarding, and the macros are good: Carbs - 111g Fats - 21G Protein - 44g The calories are high for a breakfast - 862G But at this stage I’m at a maintenance phase...current weight sitting around 69.5kg-70kg. I know the difference between eating when I’ve earned it and controlling sheer gluttony... It’s having the self awareness of knowing when to “buy yourself something nice.” Vs “knowing when to save.” Self control goes a long way, and allows you to eat more of what you want in life over a longer period of time, and removes the self guilt and desire to throw in the towel. Sometimes you just need to learn to say “today is ok” rather than “I’m not going to eat that at all today”... Negative connotations towards food leads to self sabotage, rebound and a lack of ability to break through any previous milestones... @divinephysiquescoaching @prince_dvine_britishmale #dpcrew  @mrpattersoncafe