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  • pookie_fit
    Josh Mueller 😚💨
    @pookie_fit

Images by pookie_fit

Luck is for leprechauns - we ain’t green ☘️ #beconsistent #kapow

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Today’s workout: Shoulders

SS 3x
20 Hanging knee raises
10 Pull ups

4x
6 + DS Shoulder press (85, 40lbs) 
3x 
10 Lateral raises (25lbs)

3x 
15 DB front raises (12lbs)

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*Save @stigma.activewear and @staunch.nation with code “pookiefit”
Luck is for leprechauns - we ain’t green ☘️ #beconsistent  #kapow  _________________________________________________ Today’s workout: Shoulders SS 3x 20 Hanging knee raises 10 Pull ups 4x 6 + DS Shoulder press (85, 40lbs) 3x 10 Lateral raises (25lbs) 3x 15 DB front raises (12lbs) ___________________________________________ *Save @stigma.activewear and @staunch.nation with code “pookiefit”
We are what we are - not what we have been or could be #controlwhatyoucan #letgoofwhatyoucant 
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Today’s workout: Legs 
3x 
10 Hip abduction inner (50lbs)
4x 
6+ DS Leg extension (100lbs)

3x
10 +DS Hip abduction outer (120lbs)

3x
8 + DS Single leg curls (40lbs) 
1x 
40 Single leg extensions (25lbs)
We are what we are - not what we have been or could be #controlwhatyoucan  #letgoofwhatyoucant  _____________________________________________ Today’s workout: Legs 3x 10 Hip abduction inner (50lbs) 4x 6+ DS Leg extension (100lbs) 3x 10 +DS Hip abduction outer (120lbs) 3x 8 + DS Single leg curls (40lbs) 1x 40 Single leg extensions (25lbs)
Have goals so big they terrify small minds 🤯🤙🏽 _________________________________________________

Today’s workout: Back 
3x
10 Pull ups

3x
15 Hyper extensions 
4x
5 + DS Single arm rows (100, 130, 165, 130lbs) 
3x
15 Lat pull downs (100lbs) 
3x 
15 Undergrip rows (70lbs) 
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*Save @stigma.activewear @staunch.nation 
with code “pookiefit”
Have goals so big they terrify small minds 🤯🤙🏽 _________________________________________________ Today’s workout: Back 3x 10 Pull ups 3x 15 Hyper extensions 4x 5 + DS Single arm rows (100, 130, 165, 130lbs) 3x 15 Lat pull downs (100lbs) 3x 15 Undergrip rows (70lbs) ___________________________________________ *Save @stigma.activewear @staunch.nation with code “pookiefit”
No major accidents this morning.. already an awesome week 👊🏽 #winning 
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Today’s workout: Chest 
3, 5, 7 Incline DB press (70, 65, 60lbs)

5x
4, 6, 7, 7, 9 Chest press (155, 135, 115, 100, 90lbs) 
SS 3x
20 Hanging leg raises
20 Cable flys (17.5lbs)

3x
25 Push ups
No major accidents this morning.. already an awesome week 👊🏽 #winning  _______________________________________________ Today’s workout: Chest 3, 5, 7 Incline DB press (70, 65, 60lbs) 5x 4, 6, 7, 7, 9 Chest press (155, 135, 115, 100, 90lbs) SS 3x 20 Hanging leg raises 20 Cable flys (17.5lbs) 3x 25 Push ups
We weren’t supposed to be able to do it - do it any god damn way 😈🤙🏽 #CTFletcher 
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I might listen to the the doctor about skipping leg day till the stitches are out.. but I’ll be damned if I’m gonna make it to the gym less than 3 days 🤘🏽___________________________________________
Today’s workout: Shoulders and arms 
4x
2, 4, 6, 8 Shoulder press (145, 135, 125, 115lbs)

3x 
8+ DS Rear delt flys (40lbs)

3x
15 Tricep extensions (70lbs) 
SS 3x
6, 8, 10 Curls (70, 60, 50) 
10 Front delt plate raises (25lbs)

SS 2x
15 Single cable tricep extensions (15lbs)
 15 Single high angle cable curls (15lbs)
We weren’t supposed to be able to do it - do it any god damn way 😈🤙🏽 #CTFletcher  ___________________________________________ I might listen to the the doctor about skipping leg day till the stitches are out.. but I’ll be damned if I’m gonna make it to the gym less than 3 days 🤘🏽___________________________________________ Today’s workout: Shoulders and arms 4x 2, 4, 6, 8 Shoulder press (145, 135, 125, 115lbs) 3x 8+ DS Rear delt flys (40lbs) 3x 15 Tricep extensions (70lbs) SS 3x 6, 8, 10 Curls (70, 60, 50) 10 Front delt plate raises (25lbs) SS 2x 15 Single cable tricep extensions (15lbs) 15 Single high angle cable curls (15lbs)
Natty or not - who’s on steroids?! Everyone.  Everyone seems to be on steroids 💉🤣😂______________________________________________________
I want to avoid them as long as possible, seems like fun at some point 😉 but until I’ve perfected what I can do naturally I’m going to stay natural 🤙🏽 to help with that I signed up to become a personal trainer through NASM 🤘🏽 #yaylearning
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Today’s workout: Back

4x
8, 10, 12, 14 Lat pull downs (120, 110, 100, 90lbs)

4x
8 + DS Single arm row machine (3x 100, 110lbs)

SS 3x 
15 Hyperextension 
15 Knee raises 
3x
15 Lat pull downs (60lbs) 
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*Save @stigma.activewear *Save @staunch.nation 
with code “pookiefit”
Natty or not - who’s on steroids?! Everyone. Everyone seems to be on steroids 💉🤣😂______________________________________________________ I want to avoid them as long as possible, seems like fun at some point 😉 but until I’ve perfected what I can do naturally I’m going to stay natural 🤙🏽 to help with that I signed up to become a personal trainer through NASM 🤘🏽 #yaylearning  ___________________________________________ Today’s workout: Back 4x 8, 10, 12, 14 Lat pull downs (120, 110, 100, 90lbs) 4x 8 + DS Single arm row machine (3x 100, 110lbs) SS 3x 15 Hyperextension 15 Knee raises 3x 15 Lat pull downs (60lbs) ___________________________________________ *Save @stigma.activewear *Save @staunch.nation with code “pookiefit”
Me, a tripod and the search for lighting after a workout #anotherweek #mondaymotivation 
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Sitting at the urgent care right now 🤘🏽😂Buster and I’s bike ride turned into rabbit hunting this morning (Story has a picture if you’re into that stuff 😝 )
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Today’s workout: Chest

5x
15, 3x 10, 15 Decline chest press (95, 145, 95lbs)

3x
10 Chest press (45, 70, 55lbs)

3x
10 Incline chest press (35lbs) 
SS 3x
15 Hanging knee raises 
15 Cable flys (17.5, 22.5, 17.5lbs)

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*Save 20% off your entire @stigma.activewear order with code “pookiefit”
Me, a tripod and the search for lighting after a workout #anotherweek  #mondaymotivation  _________________________________________ Sitting at the urgent care right now 🤘🏽😂Buster and I’s bike ride turned into rabbit hunting this morning (Story has a picture if you’re into that stuff 😝 ) _________________________________________ Today’s workout: Chest 5x 15, 3x 10, 15 Decline chest press (95, 145, 95lbs) 3x 10 Chest press (45, 70, 55lbs) 3x 10 Incline chest press (35lbs) SS 3x 15 Hanging knee raises 15 Cable flys (17.5, 22.5, 17.5lbs) ___________________________________________ *Save 20% off your entire @stigma.activewear order with code “pookiefit”
We are alive 💪🏽🙂 #begrateful #dobetter
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Before we can have more we must be/do more than is asked of us, in the mean time just hang out and enjoy the process 🤟🏽
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Today’s workout: Shoulders 
3x
8 Pull ups 
4x
6, 6, 4, 8 Overhead press (95, 115, 125, 95lbs) 
SS 3x
4, 6, 8 Barbell curls (80, 70, 60lbs)
6, 8, 10 Skull crushers (70, 60, 50lbs) 
SS 3x
20 Single rope tricep extensions (15lbs)
15 Rope curls (2x 35, 30lbs) 
3x
20 DB lateral raises (12lbs)
We are alive 💪🏽🙂 #begrateful  #dobetter  _______________________________________________ Before we can have more we must be/do more than is asked of us, in the mean time just hang out and enjoy the process 🤟🏽 _______________________________________________ Today’s workout: Shoulders 3x 8 Pull ups 4x 6, 6, 4, 8 Overhead press (95, 115, 125, 95lbs) SS 3x 4, 6, 8 Barbell curls (80, 70, 60lbs) 6, 8, 10 Skull crushers (70, 60, 50lbs) SS 3x 20 Single rope tricep extensions (15lbs) 15 Rope curls (2x 35, 30lbs) 3x 20 DB lateral raises (12lbs)
About a year ago (year ago year ago)  vs. About a week ago (week ago week ago) 
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No workout tonight but haven’t done the no flex vs flex transformation, Thursday is a good time for that 🤣 #dontmindmyface
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Workouts powered by @staunch.nation 
Outfits by @stigma.activewear ✌🏽😉
About a year ago (year ago year ago) vs. About a week ago (week ago week ago) __________________________________________ No workout tonight but haven’t done the no flex vs flex transformation, Thursday is a good time for that 🤣 #dontmindmyface  ___________________________________________ Workouts powered by @staunch.nation Outfits by @stigma.activewear ✌🏽😉
Guap knows what’s up - showing what he’s got for leg day 
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Today’s workout: Legs 
4x
8 Hex bar deadlifts (135, 175, 205, 225lbs)

7x
5x 5, 8, 10  Leg press ( 208, 298, 388, 478, 568, 478, 388lbs)

3x
7 + DS Single leg curls (55lbs)

3x
20 Standing calve raises 
20 min bike cool down with the bigger Pup
Guap knows what’s up - showing what he’s got for leg day ________________________________________________ Today’s workout: Legs 4x 8 Hex bar deadlifts (135, 175, 205, 225lbs) 7x 5x 5, 8, 10 Leg press ( 208, 298, 388, 478, 568, 478, 388lbs) 3x 7 + DS Single leg curls (55lbs) 3x 20 Standing calve raises 20 min bike cool down with the bigger Pup
Lower back has been hurting like crazzyyy so naturally I did back today 😉🤣 ___________________________________________
Shoutout @brettfavre and @copperfit, that infomercial got me 😂 wore the back support during my work out and had so much mobility, just like it says! 
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Today’s workout: Back 
4x
10, 7, 5, 3 + DS Pull down machine (100, 140, 180, 220lbs)

5x 
8 Single arm rows (25, 50, 70, 95, 115lbs) 
3x
10 Back extensions machine (100lbs) 
3x
20, 2x 15 Narrow grip rows (70, 100lbs) 
3x
15 Lat push downs (55lbs)

3x
10 T bar rows (2x 50, 1x just bar) 
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*Save 20% off your entire @stigma.activewear order with code “pookiefit”
Lower back has been hurting like crazzyyy so naturally I did back today 😉🤣 ___________________________________________ Shoutout @brettfavre and @copperfit, that infomercial got me 😂 wore the back support during my work out and had so much mobility, just like it says! ___________________________________________ Today’s workout: Back 4x 10, 7, 5, 3 + DS Pull down machine (100, 140, 180, 220lbs) 5x 8 Single arm rows (25, 50, 70, 95, 115lbs) 3x 10 Back extensions machine (100lbs) 3x 20, 2x 15 Narrow grip rows (70, 100lbs) 3x 15 Lat push downs (55lbs) 3x 10 T bar rows (2x 50, 1x just bar) ___________________________________________ *Save 20% off your entire @stigma.activewear order with code “pookiefit”
First time to a good gym in a while... I felt so weak 😭 time to bulk forever 😈 #motivationmonday #newgym

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Anyone else workout @vasafitness in Aurora?  We can smile and waive at each during workouts then talk after 👋🏽 🐧
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Today’s workout: Chest 
5x
7 Bench press (135lbs) 
4x
15 Decline Bench press (95lbs)

4x
8 Hammer chest press (50lbs) 
3x
15 Hanging leg raises
10+ DS Cable flys (2x 32.5, 1x 27.5 - DS 17.5lbs)

SS 3x
15 Decline sit ups 
15 Incline knee raises

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*Save 20% off your @stigma.activewear order with code “pookiefit”
First time to a good gym in a while... I felt so weak 😭 time to bulk forever 😈 #motivationmonday  #newgym  __________________________________ Anyone else workout @vasafitness in Aurora? We can smile and waive at each during workouts then talk after 👋🏽 🐧 _______________________________________________ Today’s workout: Chest 5x 7 Bench press (135lbs) 4x 15 Decline Bench press (95lbs) 4x 8 Hammer chest press (50lbs) 3x 15 Hanging leg raises 10+ DS Cable flys (2x 32.5, 1x 27.5 - DS 17.5lbs) SS 3x 15 Decline sit ups 15 Incline knee raises ___________________________________________ *Save 20% off your @stigma.activewear order with code “pookiefit”
One year later same dorky smile ✌🏽🙂👍🏽
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Bout the same lifting schedules but different goals 😬
The tastiest bulk ever took me to 201 - now I’m 167lbs 👍🏽 __________________________________________
This was fun to compare 🙌🏽 @santafepaperco and I just finished moving, tomorrow we start a new gym 🏋🏽‍♂️
One year later same dorky smile ✌🏽🙂👍🏽 _________________________________________ Bout the same lifting schedules but different goals 😬 The tastiest bulk ever took me to 201 - now I’m 167lbs 👍🏽 __________________________________________ This was fun to compare 🙌🏽 @santafepaperco and I just finished moving, tomorrow we start a new gym 🏋🏽‍♂️
Discipline will take care of us like nothing else can - maintain the standard #learnedtosmile #flexfriday 💪🏽😁👍🏽 ___________________________________________
Good.. is not great.  We can’t let anyone else’s idea of “good enough” dictate what we are doing - best intentions aside it is a distraction from our abilities and purpose 🧙🏽‍♂️ __________________________________________________
Today’s workout: Arms & Abs 
Tri-set 4x 
20 Hanging leg raises 
1min planks (45lbs)
6, 8, 15, 15 Bar cable curls (80, 70, 60, 50lbs) 
Tri- set 3x
20 Single cable tricep extensions (20lbs)
20 Preacher Hammer curls (55lbs) 
20 Decline sit ups 
SS 2x
20 Cable tricep extensions (50lbs)
15 Cable Rope curls (50lbs)

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*Save 20% off your entire @stigma.activewear order with code “pookiefit”
Discipline will take care of us like nothing else can - maintain the standard #learnedtosmile  #flexfriday  💪🏽😁👍🏽 ___________________________________________ Good.. is not great. We can’t let anyone else’s idea of “good enough” dictate what we are doing - best intentions aside it is a distraction from our abilities and purpose 🧙🏽‍♂️ __________________________________________________ Today’s workout: Arms & Abs Tri-set 4x 20 Hanging leg raises 1min planks (45lbs) 6, 8, 15, 15 Bar cable curls (80, 70, 60, 50lbs) Tri- set 3x 20 Single cable tricep extensions (20lbs) 20 Preacher Hammer curls (55lbs) 20 Decline sit ups SS 2x 20 Cable tricep extensions (50lbs) 15 Cable Rope curls (50lbs) ___________________________________________ *Save 20% off your entire @stigma.activewear order with code “pookiefit”
We all die anyway - follow your heart ✌🏽❤️😘
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When we fail at what we love (and we will fail), it’s something to be grateful for!  We did SOMETHING 🙌🏽 there might be a lesson to learn but that’s far greater than being successful at something we aren’t passionate about 🤟🏽 #noragrets
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Today’s workout: Shoulders 
SS 3x 
8 Shoulder press machine (175lbs)
7 Pull ups 
SS 4x 
15 Plate lateral raises (10lbs) 
12 Barbell upright rows (55lbs) 
SS 2x
20 Decline sit ups 
20 Seated knee raises 
1x
30 Shoulder press (85lbs)
We all die anyway - follow your heart ✌🏽❤️😘 ___________________________________________ When we fail at what we love (and we will fail), it’s something to be grateful for! We did SOMETHING 🙌🏽 there might be a lesson to learn but that’s far greater than being successful at something we aren’t passionate about 🤟🏽 #noragrets  ___________________________________________ Today’s workout: Shoulders SS 3x 8 Shoulder press machine (175lbs) 7 Pull ups SS 4x 15 Plate lateral raises (10lbs) 12 Barbell upright rows (55lbs) SS 2x 20 Decline sit ups 20 Seated knee raises 1x 30 Shoulder press (85lbs)
No one will care about our dreams as much as we do - keep going 🙂💭 ___________________________________________
I’ve written a dozen different things for this section today, none of them seemed as fitting as the old “Life happens” 
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Although people come and go with common goals or aspirations, we’re all just trying to get by without hurting each other too much - it’s #nothingpersonal
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Today’s workout: Legs 
SS 3x 
20 Standing calve raises 
15 Strait leg deadlifts (85lbs) 
SS 4x 
10 Single leg press (145lbs)
20 Seated leg raises 
Tri- set 3x 
25 Decline sit ups
25 Leg curls (100lbs)
20 Single leg extensions (45lbs)
No one will care about our dreams as much as we do - keep going 🙂💭 ___________________________________________ I’ve written a dozen different things for this section today, none of them seemed as fitting as the old “Life happens” _______ Although people come and go with common goals or aspirations, we’re all just trying to get by without hurting each other too much - it’s #nothingpersonal  ___________________________________________ Today’s workout: Legs SS 3x 20 Standing calve raises 15 Strait leg deadlifts (85lbs) SS 4x 10 Single leg press (145lbs) 20 Seated leg raises Tri- set 3x 25 Decline sit ups 25 Leg curls (100lbs) 20 Single leg extensions (45lbs)
Some days you want to do cardio - some days you NEED to do cardio... today I needed to do cardio #therapy #lol 😂🤣 __________________________________________
As long as I can remember bad things have happened on my Dad’s birthday, June 26th, this year was my turn to take the fall 😅 #jobsearchbegins #whoshiring 🤔 
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Today’s workout: Cardio

SS 3x
10” L sits
15 Knee raises 
1.5mi jog 
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*Save 20% off your entire @stigma.activewear order with code “pookiefit”
Some days you want to do cardio - some days you NEED to do cardio... today I needed to do cardio #therapy  #lol  😂🤣 __________________________________________ As long as I can remember bad things have happened on my Dad’s birthday, June 26th, this year was my turn to take the fall 😅 #jobsearchbegins  #whoshiring  🤔 __________________________________________ Today’s workout: Cardio SS 3x 10” L sits 15 Knee raises 1.5mi jog ___________________________________________ *Save 20% off your entire @stigma.activewear order with code “pookiefit”
To be or not to be - that is the question 💀👍🏽___________________________________________________
Last night’s McDonald’s has me feeling 200 pounds 😂 opposite of the shredding goal but it felt so good 🤤

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Only a few more days till the 1 year mark of @pookie_fit - gotta be good just a bit longer 😉

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Today’s workout: Chest 
Tri- set 3x
7 Chest press (235lbs
15 Close stance leg press (235lbs)
15 Hanging leg raises

SS 4x
10 Incline chest press (190lbs)
10 Cable bar curls (60lbs)

SS 2x
20 Cable flys (30lbs) 
20 Laying leg raises 
___________________________________________
*Save 20% off your entire @stigma.activewear order with code “pookiefit”
To be or not to be - that is the question 💀👍🏽___________________________________________________ Last night’s McDonald’s has me feeling 200 pounds 😂 opposite of the shredding goal but it felt so good 🤤 ___________________________________________ Only a few more days till the 1 year mark of @pookie_fit - gotta be good just a bit longer 😉 ___________________________________________ Today’s workout: Chest Tri- set 3x 7 Chest press (235lbs 15 Close stance leg press (235lbs) 15 Hanging leg raises SS 4x 10 Incline chest press (190lbs) 10 Cable bar curls (60lbs) SS 2x 20 Cable flys (30lbs) 20 Laying leg raises ___________________________________________ *Save 20% off your entire @stigma.activewear order with code “pookiefit”