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  • ralf_syp
    Ralf Sypesteyn
    @ralf_syp

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Today was really one of those I wasn’t feeling it, at all..No drive,no fire,nothing..Decided to do squats only and call it a day. 
180kg for 5 sets of 3..Nothing crazy impressive but it got done.
Thinking about deloading for the holidays and then ramping up and peak for Feb./March..? 🤔

#squats#offday#still#getitdone#fitnessmotivation #personaltrainer #uplifttrainingnl #amstelveen
High-carb dieting and machines?? Yes, yes indeed..Diet so far is great, lots of energy for training, strength still going up. For this high-volume day I chose the chest press machine as my second exercises..Strict form and and squeeeeeze!

#chestday #upperbodyworkout #push #squeeze#amstelveen #personaltrainer #uplifttrainingnl
Saturday squats! Top set of 3 reps woth 180kg..Feel good and comfy even though I haven’t lifted anything heavy for the last 6 weeks..Happy to be squatting these kind of weights easily again without any preparation.

#legday#quads#heavy#squats#personaltrainer#amstelveen #doyouevenlift #uplifttrainingnl
Time for meditation. Deadlifts feeling really good again..I might go crazy and go for a pr end of the year..Could 275kg be possible? 🤔 Let’s find out.. #deadlift#new #record #heavy #legday #personaltrainer #uplifttrainingnl
Weighted dips..These use to hurt my shoulder and cause major irritation in the joint capsule..Since I started doing facepulls religiously not anymore! 10kg added, 4 sets of 6 easy reps.

#dips#chestday#upperbody#personaltrainer #triceps#horseshoe #inprogress #uplifttrainingnl
Back at it again! Cable curls with @fatgripz ! I never train them heavy, just lots of strict sets,low weight and higher reps..The heavy stuff got me injured,and this works much better! Your elbows and tendons will thank you in the long run.. #biceps #fatgripz #curlsforthegirls #gains #uplifttrainingnl #nodaysoff
TRX rows (or any row variation) are a staple and essential for strength, posture and looks! Keep your body aligned, and make sure you pull the shoulders back..20 reps,short rest periods (45 seconds or less)! #backworkout #personaltrainer #trx #rows #upperbody #fitness #train #uplifttrainingnl #amstelveen
Coming soon: FREE 💯 UPLIFT Kettlebell workshop by yours truly! Monday Nov. 19th & 26th at @gym3amstelveen. 19.00 sharp! 💪🏽 Fullbody workout for strength and conditioning! Suitable for all: beginners, intermediate and the advanced. Only 10 spots available each workshop.
DM if interested!

#kettlebellworkout #gains 
#gymmotivation #strengthandconditioning #amstelveen #personaltrainer #uplifttrainingnl #gym3
Cable curls for the girls! I don’t really like to train arms (boring..), but I do love the arm pump! 💪🏽😛 #gains #armworkout #pump#everydayisarmday #personaltrainer #uplifttrainingnl #amstelveen #teamnodaysoff #lightweight #cablecurls
Chest supported dumbell row..One of my favourite back-exercises. Focus on squeezing the shoulder blades, and hold for one count. Try to row in a sort of arc-like movement..Not straight up and down! Great for middle and upperback, trapezius and those muscles you can’t see directly in the mirror but they are important!

#personaltrainer #backworkout #row #traps #gymlife #uplifttrainingnl
Chest supported dumbell row..One of my favourite back-exercises. Focus on squeezing the shoulder blades, and hold for one count. Try to row in a sort of arc-like movement..Not straight up and down! Great for middle and upperback, trapezius and those muscles you can’t see directly in the mirror but they are important! #personaltrainer  #backworkout  #row  #traps  #gymlife  #uplifttrainingnl 
Flashback to summer 2009, I was 25 at the time..Bodyweight around 105-107kg..No clue what I would want to do with my life. Mostly partyin and doing crazy wild shiz I would not recommend 🙃 training mostly 3 days a week..Not the smartest stuff but I did train HARD! Dieting/abs was a top priority back then..A little less now but I’ll be vain forever! 
#tbt#throwback#summer#2009#easylife#personaltrainer#uplifttrainingnl#lean#af#outworkthecompetition#nodaysoff
Hip hinge movement at it’s purest: Goodmornings with a safety barbell. Pushing the hips back will load the hamstrings and glutes and take stress of the lower back. Keep the back straight! No bending of the spine! ❌ and make sure you feel the stretch! This will build the posterior chain (hammies,glutes and lower back) and these CANNOT get too big or strong, not ever! Use light weight and higher reps (12+) #personaltrainer #goodmorning #lowerbodyworkout #hamstrings #lightweight #uplifttrainingnl #gohard #gymlife #forever
Hip hinge movement at it’s purest: Goodmornings with a safety barbell. Pushing the hips back will load the hamstrings and glutes and take stress of the lower back. Keep the back straight! No bending of the spine! ❌ and make sure you feel the stretch! This will build the posterior chain (hammies,glutes and lower back) and these CANNOT get too big or strong, not ever! Use light weight and higher reps (12+) #personaltrainer  #goodmorning  #lowerbodyworkout  #hamstrings  #lightweight  #uplifttrainingnl  #gohard  #gymlife  #forever 
I just love it when our gym is empty, nice and clean. This won’t last long unfortunately..Oh well, this place was made for hard work! So let’s go! 💪🏽 #gymlife #personaltrainer #emptygym #interior #fitness #gym3 #uplifttrainingnl #workout #motivation #dream #big
If there’s one exercise you NEED to do for posture and shoulder health, this would be the one. Face pulls are a staple in every strength program IMO. Focus on strict movement, no need to go heavy!

#personaltrainer #uplifttrainingnl #posture #shoulders #upperback #justlift #correctiveexercise #amstelveen #gym
Seated Arnold presses..I’ve found I get better results with lighter weight and more reps for this muscle group, the heavy pressing is for chest workouts!

#shoulders #press #workout#fitness #personaltrainer#amstelveen#uplifttrainingnl #upperbodyworkout
Home. That’s where the heart is,they say. Very proud of what we (@gym3amstelveen and my company UPLIFT) managed to realize in this short period. Still finding our groove,building and structuring, but 2019 will be amazing! Lots of new things coming up..Thanks everybody for the support and stay tuned! Pic by the forever talented @gojiburri 
#grateful#blessed #gym3 #amstelveen #gymlife#personaltrainer
#ifnotmethenwho #striveforgreatness #hardestworkerintheroom #uplifttrainingnl #teamnosleep
Home. That’s where the heart is,they say. Very proud of what we (@gym3amstelveen and my company UPLIFT) managed to realize in this short period. Still finding our groove,building and structuring, but 2019 will be amazing! Lots of new things coming up..Thanks everybody for the support and stay tuned! Pic by the forever talented @gojiburri #grateful #blessed  #gym3  #amstelveen  #gymlife #personaltrainer  #ifnotmethenwho  #striveforgreatness  #hardestworkerintheroom  #uplifttrainingnl  #teamnosleep