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  • ralf_syp
    Ralf Sypesteyn
    @ralf_syp

Images by ralf_syp

Back from vacay! Didn’t do much lifting while in Italy, but still managed a 200kgx3 squat at the local gym..It was a good day.

#legday#leadbyexample#italy#loano #vacay #squats #getlow #trainharderthanme #uplifttrainingnl
Casual overhead press 80kg x5. Haven’t done them in months so this is a good baseline.
#overheadpress #upperbody #pushharder #uplifttrainingnl #personaltrainer #trainharderthanme #fitnessmotivation #fitfam #weight
Squat PR! 225kgx1 hard,ugly rep. But still..My best ever was 220kg (3 years ago) and today felt strong af! Lower back was good, knees felt as good as they’re gonna get (for now) so I decided to go for it and grind it out..thanks to @niekwarrink for the spot and @vanhoutenkappers!

#squats #repmax#heavy #legday #fitfam #gains #deloadtime #everythinghurtsandimdying trainharderthanme #hardestworkerintheroom #personaltrainer #team
#tbt 2012..I squatted 200kg for 6,no belt. 
Never did that again, due to injuries and well, other stuff..kids,work and so on. This year will be the year I beat that! I’m never done 💪🏽
#throwbackthursday #uplifttrainingnl #squats #pr #powerlifting #personaltrainer #trainharderthanme
Bench press repping out 100kg..Hoped for 25, but it was total a shutdown after 24..oh well happy anyway
This year I’ll make it to 30!

#bench #benchpress #chest #workout #upperbody #uplifttrainingnl #personaltrainer #trainharderthanme
Overhead Loaded Carry. Great exercise for the shoulders,traps, arms and core. You need to be able to do atleast 50% of bodyweight for 40 seconds..Give it a shot sometime..
#shoulders #metcon #core #upperbody #uplifttrainingnl #personaltrainer
260kg deadlift! I checked my logs (I still have all of them saved since 2002) and the last time I did this was back in 2013! Very happy it went up so smooth..I went for 1, got confident and tried another..Not smart..Had to dump it. Anyway, happy with the 6 plates..
280 this year is close now!

#deadlift #legday #heavy #nodaysoff #trainharderthanme #uplifttrainingnl #hardestworkerintheroom
“So Ralf,any plans for your bday today?”
Me: “Yes, deadlifts..5 plates a side for reps!” On a more serious note, when I look at my life,I truly have a lot to be grateful for. Wonderful kids, the best girlfriend (love you @__saartje ) and I’m happy and healthy. Able to do what I love and getting paid for it..I’m a blessed man. Here’s to another 34 years! 🍾🥂 #bday #blessed #deadlifts #220kg #nodaysoff #personaltrainer #trainharderthanme #uplifttrainingnl
“So Ralf,any plans for your bday today?” Me: “Yes, deadlifts..5 plates a side for reps!” On a more serious note, when I look at my life,I truly have a lot to be grateful for. Wonderful kids, the best girlfriend (love you @__saartje ) and I’m happy and healthy. Able to do what I love and getting paid for it..I’m a blessed man. Here’s to another 34 years! 🍾🥂 #bday  #blessed  #deadlifts  #220kg  #nodaysoff  #personaltrainer  #trainharderthanme  #uplifttrainingnl 
The finisher of today’s back workout: Pullups supersetted with straight arm pulldowns. The back needs to be hit from several angles to target all the different muscles, just doing 1 or 2 exercises a week probably won’t cut it.. #uplifttrainingnl #backday #upperbody #personaltrainer #trainharderthanme
#tbt the picture that started it all. I remember the day I bought a @menshealthmag at the local supermarket and it had this ad on the back. 
It inspired me to start working out and look like this guy. It was around 2000 and I was 16..I had no clue this was a famous model @tysoncbeckford but I knew I had to get huge like him. Started doing pushups and situps that same day, and signed up to a gym after 6months or so. We all start somewhere, and this was my inspiration way back.

#inspiration #motivation#journey #potd #throwbackthursday #fitspo #uplifttrainingnl #fitfam #instafit #fitness#workout#trainhardenthanme #nevergiveup #weightloss #journey
#tbt  the picture that started it all. I remember the day I bought a @menshealthmag at the local supermarket and it had this ad on the back. It inspired me to start working out and look like this guy. It was around 2000 and I was 16..I had no clue this was a famous model @tysoncbeckford but I knew I had to get huge like him. Started doing pushups and situps that same day, and signed up to a gym after 6months or so. We all start somewhere, and this was my inspiration way back. #inspiration  #motivation #journey  #potd  #throwbackthursday  #fitspo  #uplifttrainingnl  #fitfam  #instafit  #fitness #workout #trainhardenthanme  #nevergiveup  #weightloss  #journey 
Front Squats PR!! 140x8. I kinda lost it on the 8th rep so my homie @niekwarrink had to help keeping the elbows up. I still count the rep tho..s/o to @djaidenneboom  for holding the camera..Thanks bro! 👊🏽 #uplifttrainingnl #legday #hardwork #fitfam#goals#gymaddict #frontsquats #motivation #muscle #workout #train#grind #healthcity #trainhardenthanme #nevergiveup
Friday’s chest workout. Cable crossovers do not make you really strong, but the stretch,squeeze and pump are second to none. I just love this exercise! 
#chest #cable #pump #uplifttrainingnl  #fitfam #instafit #fitness #fitspo#selfie #goals #motivation #muscle #workout #train #follow #healthcity#trainhardenthanme
Outdoor training is so much fun, just switching things up a little! Tire flips for conditioning today!
#uplifttrainingnl #metcon #conditioning #muscle#fitfam fitfam #fitspo#workout #trainhard #getoutdoors #tireflips
Friday’s squat session. 185x7. Should’ve made it to 8 or 9 but I messed up the 5th rep..
#squats #legday #uplifttrainingnl #trainharderthanme
Last weeks’s incline dumbell press..60kg’s for 7 reps! Only one more mesocycle of #531 training and then it’s repmax test day! #chestday #bench #uplifttrainingnl #power