an online Instagram web viewer
  • bkeighery
    Bk/ Dublin/Navan
    @bkeighery

Images by bkeighery

Sitting at 116kg fasted at 6am this morning on the first day of this 12 week prep for nationals in October! As per the coach @ifbb_ruslan_polonkojev plans we did a clean bulk and are coming into this cutting phase happy enough ! We will be keeping a low profile it’s time  to go to ground with @cervinskas ...stop talking and  start working so much  to do - my aim is simply to improve on my first show and put a better version of myself forward 🙏🏻 #teamruslan #fitfam #bodybuilding #irishfitspo #bodybuilder #irishfitspo #irishfitfam #irishfitness #dublinfitfam #gym #contestprep #instagramfitness #igfitness #instagrambodybuilding #beastmode #weightlifting #ribbf2018 #fitspiration #gymlife #over40andfit
Sitting at 116kg fasted at 6am this morning on the first day of this 12 week prep for nationals in October! As per the coach @ifbb_ruslan_polonkojev plans we did a clean bulk and are coming into this cutting phase happy enough ! We will be keeping a low profile it’s time to go to ground with @cervinskas ...stop talking and start working so much to do - my aim is simply to improve on my first show and put a better version of myself forward 🙏🏻 #teamruslan  #fitfam  #bodybuilding  #irishfitspo  #bodybuilder  #irishfitspo  #irishfitfam  #irishfitness  #dublinfitfam  #gym  #contestprep  #instagramfitness  #igfitness  #instagrambodybuilding  #beastmode  #weightlifting  #ribbf2018  #fitspiration  #gymlife  #over40andfit 
13 weeks out and another legday in the bag !  Decided to mix it up and fail on 4 plates before working sets  on 5 plates ....working as hard as I can to try improve on last year - 180 kg * 21 #irishfitfam #irishfitness #irishfitspo #fitfam #fitspo #fitspiration #gym #bodybuilding #bodybuilder #legday #legdayworkout #squats #squat #instafit #instafitness #contestprep #liftheavy #trainhard #gorillawearusa #dublinfitfam #dublinfitness #treetrunklegs #teamruslan #colosseumgym
13 weeks out and another legday in the bag ! Decided to mix it up and fail on 4 plates before working sets on 5 plates ....working as hard as I can to try improve on last year - 180 kg * 21 #irishfitfam  #irishfitness  #irishfitspo  #fitfam  #fitspo  #fitspiration  #gym  #bodybuilding  #bodybuilder  #legday  #legdayworkout  #squats  #squat  #instafit  #instafitness  #contestprep  #liftheavy  #trainhard  #gorillawearusa  #dublinfitfam  #dublinfitness  #treetrunklegs  #teamruslan  #colosseumgym 
Two more weeks until the cut (12 week prep ) for the Nationals in October, we will be keeping a very low profile #going underground ....Weight sitting at 118kg the stage seems a long long way away but looking forward to the challenge ...180kg frontsquat * 5 #legs #legday #frontsquat #squat #squats #lifting #liftheavy #colosseumgymdublin #dadswholift #trainhard #teamruslan #instafit #irishfitfam #dublinfitfam #irishfitspo #irishfitness #instagramfitness #ukfitfam #fitfam #fitspo #fitspiration #gorillawear #contestprep
Two more weeks until the cut (12 week prep ) for the Nationals in October, we will be keeping a very low profile #going  underground ....Weight sitting at 118kg the stage seems a long long way away but looking forward to the challenge ...180kg frontsquat * 5 #legs  #legday  #frontsquat  #squat  #squats  #lifting  #liftheavy  #colosseumgymdublin  #dadswholift  #trainhard  #teamruslan  #instafit  #irishfitfam  #dublinfitfam  #irishfitspo  #irishfitness  #instagramfitness  #ukfitfam  #fitfam  #fitspo  #fitspiration  #gorillawear  #contestprep 
First of three working sets - 220kg * 15 ....another 5/6 weeks before cutting for October to reach the goal of 20 reps at 5 plates it’s just another plateu ....To those saying “ We won’t be outworked” ....are you sure 🤔 #teamruslan #colosseumgymdublin #liftheavy #legs #legday #squat #squats #lifting #gym #trainhard #trainharderthanme #instafit #irishfitfam #irishfitspo #irishfitness #instagramfitness #fitfam #fitspo #frontsquat #fitspiration #gorillawear #gasp #yousure
First of three working sets - 220kg * 15 ....another 5/6 weeks before cutting for October to reach the goal of 20 reps at 5 plates it’s just another plateu ....To those saying “ We won’t be outworked” ....are you sure 🤔 #teamruslan  #colosseumgymdublin  #liftheavy  #legs  #legday  #squat  #squats  #lifting  #gym  #trainhard  #trainharderthanme  #instafit  #irishfitfam  #irishfitspo  #irishfitness  #instagramfitness  #fitfam  #fitspo  #frontsquat  #fitspiration  #gorillawear  #gasp  #yousure 
220kg*12 on working set 1 , myself and @cervinskas hit 25 reps at this weight in total over the three working sets so I’m calling myself out to hit 220kg *20 by the end of this bulking period ...shots fired ....at myself #irishfitfam #irishfitspo #irishfitness #squats #gorillawear #instagramfitness #fitfam #fitspiration #squat #frontsquat #instafit #liftheavy #lifting #ukfitfam #contestprep #ribbf2018 #legday #legs #gasp #trainharderthanme #colosseumgymdublin #dadswholift
220kg*12 on working set 1 , myself and @cervinskas hit 25 reps at this weight in total over the three working sets so I’m calling myself out to hit 220kg *20 by the end of this bulking period ...shots fired ....at myself #irishfitfam  #irishfitspo  #irishfitness  #squats  #gorillawear  #instagramfitness  #fitfam  #fitspiration  #squat  #frontsquat  #instafit  #liftheavy  #lifting  #ukfitfam  #contestprep  #ribbf2018  #legday  #legs  #gasp  #trainharderthanme  #colosseumgymdublin  #dadswholift 
We’re back hitting double figures at 5 plates ....Shots fired by @cervinskas this morning hitting 220*15 🙈No more playing games #teamruslan #legs #legday #bodybuilding #irishbodybuilding #irishfitfam #lifting #liftheavy #instafit #instagramfitness #bodybuildingmotivation #bodybuilder #squat #squats #frontsquat #fitspo #fitfam #fitspiration #gorillawear #contestprep #bendunnegym #ukfitfam #fit #gym #gymmotivation
Very special day for my wife @karenkeighery and I today we got to see our son Seán make his holy communion 🙏🏻 No 🎻here we all have a cross to bear but 7 years ago in crumlin hospital we where sat down in room and told there was nothing more they could do for Sean’s heart ❤️ But here we are 8 yrs later....there is always hope ....Thank our blessings everyday no time in my life for envy or hate just wish your fellow man or woman well , live every day to its fullest and go after your dreams  #heartchildrenireland #cmrf #irishfitfam #irishbodybuilding #bodybuilder #bodybuilding
Very special day for my wife @karenkeighery and I today we got to see our son Seán make his holy communion 🙏🏻 No 🎻here we all have a cross to bear but 7 years ago in crumlin hospital we where sat down in room and told there was nothing more they could do for Sean’s heart ❤️ But here we are 8 yrs later....there is always hope ....Thank our blessings everyday no time in my life for envy or hate just wish your fellow man or woman well , live every day to its fullest and go after your dreams #heartchildrenireland  #cmrf  #irishfitfam  #irishbodybuilding  #bodybuilder  #bodybuilding 
Prep - Week one ✅Legday 2 ✅ Edging closer back to double figure reps at 5 plates time to blow these quads up the focus now is on volume #irishbodybuilding irishbodybuilding #bodybuilding #legday #irishfitspo #irishfitness #irishfitspo #irishfitfam #dublinfitfam #squats #squat #contestprep #instafit #instagramfitness #bodybuilder #bodybuildingmotivation #lifting #liftheavy #gorillawear #weightlifting #trainharderthanme #bendunnegym
Time to work, the 1rms are great for nothing but ego so the focus on legday during this stage of prep is decent heavy volume ....5 plates *7 *3 working sets I’m working back up to 10/12 reps at this weight and really try to grow and hit the t.o.t /Tempo and form !! Happy Sunday 🏆💪🏻🙏🏻 #irishfitfam #irishfitness #irishfitspo #irishbodybuilding #bodybuilding #bodybuilder #legday #legdayworkout #squats #bodybuilding_motivation #squat #meggings #gorillawearusa #fitfam #fitspo #fitspiration #instafit #ukfitfam #liftheavy #liftheavyshit #trainhard #lifting #muscle #teamruslan
Time to work, the 1rms are great for nothing but ego so the focus on legday during this stage of prep is decent heavy volume ....5 plates *7 *3 working sets I’m working back up to 10/12 reps at this weight and really try to grow and hit the t.o.t /Tempo and form !! Happy Sunday 🏆💪🏻🙏🏻 #irishfitfam  #irishfitness  #irishfitspo  #irishbodybuilding  #bodybuilding  #bodybuilder  #legday  #legdayworkout  #squats  #bodybuilding_motivation  #squat  #meggings  #gorillawearusa  #fitfam  #fitspo  #fitspiration  #instafit  #ukfitfam  #liftheavy  #liftheavyshit  #trainhard  #lifting  #muscle  #teamruslan 
So finally the real prep for October nationals begins today , had a fantastic break with @karenkeighery in lanzarote we ate ,drank then ate and drank again ....Now it’s time to get serious and switched on , I’ve made a real effort to focus on weak  areas over the winter with @cervinskas and @ifbb_ruslan_polonkojev , unlike last time out I’m actually relishing the challenge ahead #irishfitfam #irishfitness #irishfitfam #dublinfitfam #contestprep #bodybuilding #bodybuilder #bodybuilding_motivation #fitfam #fitspo #instafit #instagramfitness #fitspiration #lifting #chestworkout #chesttattoo #liftheavy #muscle #ukfitfam #gorillawear #iwillnotgiveup
So finally the real prep for October nationals begins today , had a fantastic break with @karenkeighery in lanzarote we ate ,drank then ate and drank again ....Now it’s time to get serious and switched on , I’ve made a real effort to focus on weak areas over the winter with @cervinskas and @ifbb_ruslan_polonkojev , unlike last time out I’m actually relishing the challenge ahead #irishfitfam  #irishfitness  #irishfitfam  #dublinfitfam  #contestprep  #bodybuilding  #bodybuilder  #bodybuilding_motivation  #fitfam  #fitspo  #instafit  #instagramfitness  #fitspiration  #lifting  #chestworkout  #chesttattoo  #liftheavy  #muscle  #ukfitfam  #gorillawear  #iwillnotgiveup 
Legday in @colosseum_gym1 with @cervinskas working on solid depth at 6plates !! Savage gym savage atmosphere 💯🏆#irishfitness #irishfitfam #irishfitspo #dublinfitfam #legs #legday #squats #bodybuilding #bodybuilder #muscle #trainhard #liftheavy #bodybuilding_motivation #lifting #gorillawear #instafit #fitfam #fitspo #fitspiration #powerlifting #ukfitfam #contestprep
Great session in @animalbarbellgym with @cervinskas we’re growing ....looking at all the athletes at the spring classic has lit a 🔥 under me big few months ahead ,prep for October is under way !! #irishfitfam #irishfitness #irishfitspo #bodybuilding #bodybuilder #muscle #back #backworkout #fitspo #fitfam #fitspiration #lifting #brothersofiron #bulkingseason #instafit #instagramfitness #nabba2018 #contestprep
Fresh start to the week I’ll  be training out of @animalbarbellgym more regularly very motivating place to train !!Looking forward to improving these compound lifts up here 💪🏻Still stuck at 270kg !! #animalbarbellgym #deadlifts #deadlifts #irishfitfam #irishfitness #dublinfitfam #powerlifting #instafit #fitspo #fitspiration #fitfam #lifting #trainhard #barbell #gorillawearusa #back #backworkout
So last night we squatted 300 kg ....pbs literally getting smashed every other week it’s amazing how we all have so much more potential when we are provoked to come out of our comfort zones by the right training partners @cervinskas...powerbuilders 
#irishfitness #irishfitfam #irishfitspo #irishpowerlifting #powerlifting #dublinfitfam #bodybuilding #bodybuilder #bodybuildingmotivation #sdb #liftheavy #trainhard #instafit #instagramfitness #fitspo #fitspiration #fitfam #gorillawearusa #willingtodieinthesquatrack
So last night we squatted 300 kg ....pbs literally getting smashed every other week it’s amazing how we all have so much more potential when we are provoked to come out of our comfort zones by the right training partners @cervinskas...powerbuilders #irishfitness  #irishfitfam  #irishfitspo  #irishpowerlifting  #powerlifting  #dublinfitfam  #bodybuilding  #bodybuilder  #bodybuildingmotivation  #sdb  #liftheavy  #trainhard  #instafit  #instagramfitness  #fitspo  #fitspiration  #fitfam  #gorillawearusa  #willingtodieinthesquatrack 
Church on Sunday in the squat rack really working on form here on heavy front squats to control the barbell because the reps are in there ....180 *4 but more in the tank #frontsquats #frontsquat #squats #legday #legdayeveryday #bodybuilding #bodybuilder #irishfitfam #irishbodybuilding #powerlifting #irishpowerlifting #fitfam #fitspiration #lifting #liftheavy #gorillawear #instafit #instafitness #dedicated #leaveitonthefloor #howharddoyoutrain
It was like Xmas morning getting out to the gym to train legs today with @cervinskas after being snowed in for two days !! 500kg getting shifted on the leg press fueled by three days worth of pat the baker and Brennan’s bread #legday #legdayworkout #legpress #squats #squat #irishfitfam #irishfitspo #clubactivenavan #instagramfitness#instafit #liftheavy #trainhard #fitspo #fitspiration #fitfam #gorillawearusa #gym #snowedin #cabinfever #sbd #ukfitfam #irishbodybuilding
It was like Xmas morning getting out to the gym to train legs today with @cervinskas after being snowed in for two days !! 500kg getting shifted on the leg press fueled by three days worth of pat the baker and Brennan’s bread #legday  #legdayworkout  #legpress  #squats  #squat  #irishfitfam  #irishfitspo  #clubactivenavan  #instagramfitness #instafit  #liftheavy  #trainhard  #fitspo  #fitspiration  #fitfam  #gorillawearusa  #gym  #snowedin  #cabinfever  #sbd  #ukfitfam  #irishbodybuilding