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  • ralf_syp
    Ralf Sypesteyn
    @ralf_syp

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Paralette Pushups..20 reps..it got hard after the second set! 😩 Wtf time to get my conditioning up! The aim is sets of 40reps within 6 weeks..Lets work! It’s so important to set goals and then try your best to crush them. 
#fitness #uplifttrainingnl #pushups #chest #burn #lightweight#neverstop #improving  #allday #personaltrainer #amstelveen #gym3
Light work today, fullbody session, 3x20reps on everything! Next few weeks no heavy stuff, just increasing the reps and volume 🔥

#rows#fullbodyworkout #back #lightweight#personaltrainer #gym3 #uplifttrainingnl # amstelveen #fitness #strengthandconditioning
PR Alert📣‼️ Squat 160 for 5 sets of 10 reps. Damn happy! Rest as long as needed (last set I took > 10min of rest!!) but it got done 💪🏽 you don’t have to max out every week, just steady progress over weeks/months/years really do add up! 
S/O to @niekwarrink who grinded out 150x5x8 as well!! This guy is strong AF! 
#legday #squats #squadgoals #fitfam #teamnodaysoff #amstelveen #fitness #personaltrainer #youcansquatwithus #hardestworkerintheroom #uplifttrainingnl
PR Alert📣‼️ Squat 160 for 5 sets of 10 reps. Damn happy! Rest as long as needed (last set I took > 10min of rest!!) but it got done 💪🏽 you don’t have to max out every week, just steady progress over weeks/months/years really do add up! S/O to @niekwarrink who grinded out 150x5x8 as well!! This guy is strong AF! #legday  #squats  #squadgoals  #fitfam  #teamnodaysoff  #amstelveen  #fitness  #personaltrainer  #youcansquatwithus  #hardestworkerintheroom  #uplifttrainingnl 
Sledgehammer work..A 5kg sledgehammer and a big tire are all you need to work rotational strength, arms and total core! Work for 30 seconds per side, then switch side/hands and another 30 seconds. Rest for 45 seconds max and do 4 rounds!

#sledgehammer #conditioning #metcon#personaltrainer #fitness #strengthandconditioning #amstelveen #uplifttrainingnl #coreworkout
Incline dumbell press 40kg for 8 shaky reps..Sometimes the weights just don’t want to move it seems..
I’ll give it another shot this Sunday! 
#chestday #upperbodyworkout #fitness #personaltrainer #health #dumbbellpress #amstelveen #gym3 #uplifttrainingnl
More metabolic work! Battleropes for upperbody conditioning: if you combine these with kettlebell swings, you’ll have a fullbody workout right there! 5 rounds for 30 seconds each! Give it a shot! 
#amstelveen #conditioning #metcon #upperbodyworkout #fitness #fatloss #health #personaltrainer #gym3 #uplifttrainingnl
Tire flips are one of my favourite conditioning exercises! Strengthens the posterior chain (hamstrings,glutes,lower back) and boosts your heartrate to highly uncomfortable levels 🔥 good stuff indeed!

#metcon #tireflips #conditioning #amstelveen #fitness #health #strongman #personaltrainer #uplifttrainingnl #gym3
Food for thought..Have a great Friday y’all! Looking forward to my day off tomorrow..That means deadlifts!! 💪🏽🤙🏽 #motivationalquotes #selfworth #respect #friday #weekend #mood #personaltrainer #uplifttrainingnl
Don’t forget to smile today! Training back at @gym3amstelveen this afternoon! Who’s lifting today? 
#happy#healthy#grateful #amstelveen #personaltrainer #fitness #uplifttrainingnl
Squat session 150x4x8..Feeling smooth and comfy again! 160x5x10 is the goal this year!! #legday #personaltrainer #noskinnychampions #striveforgreatness #squats #squatober #personaltrainer #trainhard #heavy #weight #uplifttrainingnl
Monday was an awesome upperbody workout! Had to take a pic in this lighting 😛

#armworkout #monday #portd #selfie #motivation #personaltrainer #amstelveen #gaintrain #uplifttrainingnl #striveforgreatness
One of the first strength coaches I ever heard of when starting out training clients..Charles Poliquin aka @strengthsensei1 
RIP to a legend, and one of the most influential trainers since the 90’s..I tried alot of his ideas and protocols (different levels of succes) but atleast he had an idea and vision. I have an enormous amount of respect for what this man accomplished.

Such a shame.

#poliquin #strengthandconditioning #coach #rip #legendsneverdie #germanvolumetraining #uplifttrainingnl
One of the first strength coaches I ever heard of when starting out training clients..Charles Poliquin aka @strengthsensei1 RIP to a legend, and one of the most influential trainers since the 90’s..I tried alot of his ideas and protocols (different levels of succes) but atleast he had an idea and vision. I have an enormous amount of respect for what this man accomplished. Such a shame. #poliquin  #strengthandconditioning  #coach  #rip  #legendsneverdie  #germanvolumetraining  #uplifttrainingnl 
Finally getting back to regular training! Haven’t trained that much since the end of July and it showed..Gained fat and lost a bit of muscle. No more! Diet is is check and definition is coming back!

#gym#doyouevenlift amstelveen #personaltrainer #uplifttrainingnl #diet #fitnessmotivation #liftingweights #nomoreexcuses
We lead by example. There are no shortcuts in the gym, you HAVE to put in the work..So quit bitching and start doing! Need help? Just let us know! Good weekend y’all! 
#row #backworkout #motivation #gymlife#amstelveen #fitspo #potd #personaltrainer #train #trainharderthanme #doyouevenlift #uplifttrainingnl
Throwback to 2013/2014..before the birth of my son. The years pass us by so fast it seems! Way back when staying this lean was so-much-easier! But, now I have a son and a great familylife so I care a little less about my diet (or sleep or abs)
Weight was around 108kg I believe (if anyone cares to know)

#tbt #familyfirst #priorities #abs#trainhard #doyouevenlift #teamnosleep #trainharderthanme #amstelveen #uplifttrainingnl
Squats at @gym3amstelveen
100kgx5x10, 120sec. rest. It was harder than it should be, but all in all a nice lower body session with @ralphivandawson @uplift_training. 
S/O to @girav for the great fitting tshirts for tall people like me! 🙏🏽 #amstelveen #trainharderthanme #legday #workout #personaltrainer #squats #lowerbodyworkout #doyouevenlift #teamneverquit