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  • donmaguirefitness
    Don Maguire PT ๐Ÿ†๐Ÿฅˆ
    @donmaguirefitness

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Letting the #abs go for a while so the chest can prosper!
Feeling so much stronger recently & chest engagement has increased massively with a little extra eccentric work!

It's been a busy few weeks hence the lack on playing but something big Is soon to happen.

Follow along on here & snapchat ( Donmaguire_fit ) to find out more.
Letting the #abs  go for a while so the chest can prosper! Feeling so much stronger recently & chest engagement has increased massively with a little extra eccentric work! It's been a busy few weeks hence the lack on playing but something big Is soon to happen. Follow along on here & snapchat ( Donmaguire_fit ) to find out more.
Today's session was focusing on the rear delts & traps. I'm gonna use this picture to keep checking on progress!.
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Prioritize the weaknesses but you build new strengths!
Today's session was focusing on the rear delts & traps. I'm gonna use this picture to keep checking on progress!. . Prioritize the weaknesses but you build new strengths!
A little #flashbackFriday to one of my proudest ever moments. My win at @nbfi_ireland in the Men's Physique short category.
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What a feeling that was & I still am in shock to this day. I've seen a lot of negative bull๐Ÿ’ฉ strewn across this platform in the last couple of weeks & also a lot of thought provoking positive insights on the matter of competing. .
Everyone is having their 2 cents on the matter & some are shouting it to be louder than the rest!. The fact of the matter is everyone has their reasons for betterment whether it is becoming a National or World Champion or just having "the experience for self pride".
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To everyone that has had their say recently, there isn't one of us that is 100% correct because no1 can be us! A coach is  coach, a critic is  critic, a friend is a friend!.
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Listen to you, not the world around you. I've chose to ignore a lot of the controversy for a reason, to get on with my own goals!.
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If you have a negative outlook on something stay away from it, if you have a positive outlook, add to it as best you can.
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Just my opinion! I'm proud of the winners who just do! ๐Ÿ™‡โ€โ™‚๏ธ๐Ÿ‡ฎ๐Ÿ‡ช
A little #flashbackFriday  to one of my proudest ever moments. My win at @nbfi_ireland in the Men's Physique short category. . What a feeling that was & I still am in shock to this day. I've seen a lot of negative bull๐Ÿ’ฉ strewn across this platform in the last couple of weeks & also a lot of thought provoking positive insights on the matter of competing. . Everyone is having their 2 cents on the matter & some are shouting it to be louder than the rest!. The fact of the matter is everyone has their reasons for betterment whether it is becoming a National or World Champion or just having "the experience for self pride". . To everyone that has had their say recently, there isn't one of us that is 100% correct because no1 can be us! A coach is coach, a critic is critic, a friend is a friend!. . Listen to you, not the world around you. I've chose to ignore a lot of the controversy for a reason, to get on with my own goals!. . If you have a negative outlook on something stay away from it, if you have a positive outlook, add to it as best you can. . Just my opinion! I'm proud of the winners who just do! ๐Ÿ™‡โ€โ™‚๏ธ๐Ÿ‡ฎ๐Ÿ‡ช
Building up to big things in #2019 I promise you that!
Consistant & persistent, driven & determined not to submit to failure!
Building up to big things in #2019  I promise you that! Consistant & persistent, driven & determined not to submit to failure!
Don Maguire
Painter & Decorator
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Don Maguire Painter & Decorator ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚
My gorgeous little lady looking too ๐Ÿ”ฅ last week when out for my birthday  I love you, I love your strength, I love that you love me! โค.
My gorgeous little lady looking too ๐Ÿ”ฅ last week when out for my birthday I love you, I love your strength, I love that you love me! โค.
I don't think I'd ever have an actual back picture without havin' @dreamsdonutsanddumbells creeping on me so thank you for that baby.
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I'm in a place now that I genuinely feel my back has come on a massive amount in the last 2 years.
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Bringing up my weak points slowly but surely, not gonna complain about having some remnants of my serratus still on show 2 months after shows either!.
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Still haven't learned how to smile more though ๐Ÿ˜‘๐Ÿ˜‚
I don't think I'd ever have an actual back picture without havin' @dreamsdonutsanddumbells creeping on me so thank you for that baby. . I'm in a place now that I genuinely feel my back has come on a massive amount in the last 2 years. . Bringing up my weak points slowly but surely, not gonna complain about having some remnants of my serratus still on show 2 months after shows either!. . Still haven't learned how to smile more though ๐Ÿ˜‘๐Ÿ˜‚
My whole attire today is made up of gifts I've received yhis year from the best person I know.
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My birthday present from @dreamsdonutsanddumbells are these very sweet VaporMax.
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Hands down the most comfy pair of sneaks I've ever had!.
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She just keeps on nailing it EVERY SINGLE TIME! โค.
My whole attire today is made up of gifts I've received yhis year from the best person I know. . My birthday present from @dreamsdonutsanddumbells are these very sweet VaporMax. . Hands down the most comfy pair of sneaks I've ever had!. . She just keeps on nailing it EVERY SINGLE TIME! โค.
Thank you to absolutely every single person who has wished me a #Happybirthday.
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As you can all see I'm spending it exactly how I love to spend every day & food later wiyh my later @dreamsdonutsanddumbells after opening presents from her & the girls will cap it all off nicely.
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I truly have had the most amazing year this year & big things are in the pipeline #watchthisspace!. ๐Ÿ’™
Thank you to absolutely every single person who has wished me a #Happybirthday . . As you can all see I'm spending it exactly how I love to spend every day & food later wiyh my later @dreamsdonutsanddumbells after opening presents from her & the girls will cap it all off nicely. . I truly have had the most amazing year this year & big things are in the pipeline #watchthisspace !. ๐Ÿ’™
The beautiful, sexy, crazy #wcw showing me how to pose!.
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Trained legs with my lady 2 days ago & I'll admit, she put me through it for sure.
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Here's what we did!. Tag us if you try it out & less us know how you like (or dislike) it.๐Ÿคฃ
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Glute Activation work (Well, she did)! ๐Ÿคฃ.
1A. 3x15 Abductors
1B. 3x15 Adductors
2. 10x10 Barbell Squats (50-60% 1RM
3. 3x15 Weighted Bulgarian Split Squats 
4. 3x10 Barbell Hip Thrusts (Triple Contraction at Peak)
The beautiful, sexy, crazy #wcw  showing me how to pose!. . Trained legs with my lady 2 days ago & I'll admit, she put me through it for sure. . Here's what we did!. Tag us if you try it out & less us know how you like (or dislike) it.๐Ÿคฃ . Glute Activation work (Well, she did)! ๐Ÿคฃ. 1A. 3x15 Abductors 1B. 3x15 Adductors 2. 10x10 Barbell Squats (50-60% 1RM 3. 3x15 Weighted Bulgarian Split Squats 4. 3x10 Barbell Hip Thrusts (Triple Contraction at Peak)
I only sat the camera this way cause it makes me look taller!. ๐Ÿคฃ.
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#angles
I only sat the camera this way cause it makes me look taller!. ๐Ÿคฃ. . #angles 
Baby faced assassin mode in full flight!.
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Strength is slowly climbing up above past my former best figures so we growing. 
Consistently hitting everything pretty hard now twice a week!.
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Make sure you devote as much time as possible to improving the condition of your slow to build (lagging) muscle groups. They will grow just be patient.
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Last year my delts, biceps, lats & chest needed a lot of work (YES all of them).
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But I worked hard not to regress or even maintain. Now my only real focal points are my rear delts & chest.
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The rest will progress ofcourse but those are my focus.
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What's yours?.
Baby faced assassin mode in full flight!. . Strength is slowly climbing up above past my former best figures so we growing. Consistently hitting everything pretty hard now twice a week!. . Make sure you devote as much time as possible to improving the condition of your slow to build (lagging) muscle groups. They will grow just be patient. . Last year my delts, biceps, lats & chest needed a lot of work (YES all of them). . But I worked hard not to regress or even maintain. Now my only real focal points are my rear delts & chest. . The rest will progress ofcourse but those are my focus. . What's yours?.
Keeping the house NEAT.
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Remember that when hoovering you must switch hands half way through or you will create imbalances in your muscles!.๐Ÿ˜‚.
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In all seriousness though NEAT or Non Exercise Activity Thermogenesis is such an important factor when it comes to general fitness & weight/fat loss/overall health. .
There is very little use in you going to a PT/Class/5k run etc. first thing in the morning or last thing at night & then having the rest of the day spent sitting around doing nothing.
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Now I'm not saying I do the house work that often (or ever) @dreamsdonutsanddumbells Will confirm this in the comments I'm sure but my day is made up of walking around with clients, putting weight on & off bars, moving between machines etc. So I can easily clock up 10,000+ daily steps without even trying (another reason why I stay at a lower bf%).
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Think about it moving around, dancing, mowing the grass, painting! It all burns calories. There's a reason why we get fatter sitting around. It's not all about food & training, back it up with being active at home & you'll further your results even more.
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Make a conscious effort to stay active throughout the day not just during your training session. The more effort you put into doing the dishes the more you burn!.
Keeping the house NEAT. . Remember that when hoovering you must switch hands half way through or you will create imbalances in your muscles!.๐Ÿ˜‚. . In all seriousness though NEAT or Non Exercise Activity Thermogenesis is such an important factor when it comes to general fitness & weight/fat loss/overall health. . There is very little use in you going to a PT/Class/5k run etc. first thing in the morning or last thing at night & then having the rest of the day spent sitting around doing nothing. . Now I'm not saying I do the house work that often (or ever) @dreamsdonutsanddumbells Will confirm this in the comments I'm sure but my day is made up of walking around with clients, putting weight on & off bars, moving between machines etc. So I can easily clock up 10,000+ daily steps without even trying (another reason why I stay at a lower bf%). . Think about it moving around, dancing, mowing the grass, painting! It all burns calories. There's a reason why we get fatter sitting around. It's not all about food & training, back it up with being active at home & you'll further your results even more. . Make a conscious effort to stay active throughout the day not just during your training session. The more effort you put into doing the dishes the more you burn!.
4 weeks now since the last competition of my season.
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Plenty of tests have been had & no tracking has been done. The diet break was definitely needed & the mind is slowly feeling more at ease.
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It's time to get back on that 80/20 grind now though. 80% nutritious foods & 20% Pizza, ice cream or whatever tickles my fancy. Don't go searching for the perfect balance. There is none.
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Eat well to feel well and relax when you feel good not when you feel down! Train consistently, eat consciously, live healthy!
4 weeks now since the last competition of my season. . Plenty of tests have been had & no tracking has been done. The diet break was definitely needed & the mind is slowly feeling more at ease. . It's time to get back on that 80/20 grind now though. 80% nutritious foods & 20% Pizza, ice cream or whatever tickles my fancy. Don't go searching for the perfect balance. There is none. . Eat well to feel well and relax when you feel good not when you feel down! Train consistently, eat consciously, live healthy!
1. Breathing
Breathing is such an underused factor of fitness, many people when working their core try to hold their breath & this just isn't doing you any favours when it comes to core contraction. When completing any abdominal exercise we want to exhale our breath either before completing each repetition or during for a more controlled squeeze.

2. Make sure your core is engaged
Lay with your back on the floor/bench/ball etc. Push your lower back into the ground with knees bent & squeexe your glutes so your pelvis tilts toward the ceiling (posterior pelvic tilt). Take a deep breath, then exhale all the air while drawing your belly button toward your spine.

3. Imagine bringing your ribs to your pelvis
When working with crunch movement patterns concentrate on closing the distance between your bottom ribs & your pelvis. Make sure to also stretch the abdomen complete on the opening or easy (eccentric) portion of the movement also.

4. Avoid using your hips
It is very hard when working with crunch movements (sit ups etc.) to avoid using your hip flexors to assist us heavily so where possible try to keep the legs free of supports, use the like of exercise balls, or crunch machines, hanging leg raises instead of feet supported benches.

5. Work all angles
To get the best outcome possible from our core we must try to incorporate a multitude of exercises. Don't just think Plank or Russian twist or Knee Raises. These exercises for example all work different aspects of the cores range of motion. Try to add 4 different exercises. 
1. Stretch - Hanging Leg/Knee Raises/ Flutter kicks etc.
2. Squeeze - These are your crunches, Rope Crunches etc.
3. Rotation - The obliques put in the majority of the work on this one, a vital part of any well rounded mid section.
4. Isometric hold - Vital to strengthening up the internal core muscles which are vital to add lots more stability to our workouts.

6. Add Weight ONLY where possible
Too many people add a load of weight to their core exercises before they can even engage their abdominals etc. but when technique is optimized added resistance will take your core to the next level. Just wait until you have the basics down first. Don'
1. Breathing Breathing is such an underused factor of fitness, many people when working their core try to hold their breath & this just isn't doing you any favours when it comes to core contraction. When completing any abdominal exercise we want to exhale our breath either before completing each repetition or during for a more controlled squeeze. 2. Make sure your core is engaged Lay with your back on the floor/bench/ball etc. Push your lower back into the ground with knees bent & squeexe your glutes so your pelvis tilts toward the ceiling (posterior pelvic tilt). Take a deep breath, then exhale all the air while drawing your belly button toward your spine. 3. Imagine bringing your ribs to your pelvis When working with crunch movement patterns concentrate on closing the distance between your bottom ribs & your pelvis. Make sure to also stretch the abdomen complete on the opening or easy (eccentric) portion of the movement also. 4. Avoid using your hips It is very hard when working with crunch movements (sit ups etc.) to avoid using your hip flexors to assist us heavily so where possible try to keep the legs free of supports, use the like of exercise balls, or crunch machines, hanging leg raises instead of feet supported benches. 5. Work all angles To get the best outcome possible from our core we must try to incorporate a multitude of exercises. Don't just think Plank or Russian twist or Knee Raises. These exercises for example all work different aspects of the cores range of motion. Try to add 4 different exercises. 1. Stretch - Hanging Leg/Knee Raises/ Flutter kicks etc. 2. Squeeze - These are your crunches, Rope Crunches etc. 3. Rotation - The obliques put in the majority of the work on this one, a vital part of any well rounded mid section. 4. Isometric hold - Vital to strengthening up the internal core muscles which are vital to add lots more stability to our workouts. 6. Add Weight ONLY where possible Too many people add a load of weight to their core exercises before they can even engage their abdominals etc. but when technique is optimized added resistance will take your core to the next level. Just wait until you have the basics down first. Don'
Having more bicep than hair at the minute is a great feeling! ๐Ÿค—.
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I really need to work on my smile growth though!. ๐Ÿ˜‘๐Ÿคฃ
Having more bicep than hair at the minute is a great feeling! ๐Ÿค—. . I really need to work on my smile growth though!. ๐Ÿ˜‘๐Ÿคฃ
Is it me or has it got a lot colder over the last few days? ๐Ÿ˜๐Ÿ˜‚๐Ÿ˜จ
Is it me or has it got a lot colder over the last few days? ๐Ÿ˜๐Ÿ˜‚๐Ÿ˜จ
@jamesmcavoyrealdeal if you ever want to take a break man I'll swap roles with you for a day!.
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How are your personal training skills? ๐Ÿคฃ.
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Thanks for the comparison @ivan_seery.
@jamesmcavoyrealdeal if you ever want to take a break man I'll swap roles with you for a day!. . How are your personal training skills? ๐Ÿคฃ. . Thanks for the comparison @ivan_seery.