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  • swolelifter
    Francis Plouffe
    @swolelifter

Images by swolelifter

Daily reminder: You can achieve anything that you set your mind to! 
Am I the only one who finds it harder to train in extreme heat? Montreal was hit with a heatwave for the last couple of days, and it took everything in me to leave my AC in order to go to the gym. Obviously, I ended up going every day but I would lie if I said it was easy. I had to remind myself of my long term goals and push through it, no matter the obstacles put in my way!

With today’s beautiful weather, I’m currently enjoying sunbathing in my pool and I will be hitting legs later tonight 💪🏽 What are your Sunday plans?

#workharder #nevergiveup #backworkout #weightlifter #weightlifting #bodybuilding #bodybuilder #buildyourbody #gymgrind #bodyfit #fitnessfreaks #swolenation #row
Daily reminder: You can achieve anything that you set your mind to! Am I the only one who finds it harder to train in extreme heat? Montreal was hit with a heatwave for the last couple of days, and it took everything in me to leave my AC in order to go to the gym. Obviously, I ended up going every day but I would lie if I said it was easy. I had to remind myself of my long term goals and push through it, no matter the obstacles put in my way! With today’s beautiful weather, I’m currently enjoying sunbathing in my pool and I will be hitting legs later tonight 💪🏽 What are your Sunday plans? #workharder  #nevergiveup  #backworkout  #weightlifter  #weightlifting  #bodybuilding  #bodybuilder  #buildyourbody  #gymgrind  #bodyfit  #fitnessfreaks  #swolenation  #row 
If you want to get your cardio in but you don’t have the energy or the time to dedicate a full 30 minutes to it, try incorporating cardio in between sets (Ex: ropes, tire flips, sprints). This way, you can burn a lot more calories without actually feeling like you did cardio!

#cardioworkout #cardio #ropes #sprints #tireflips #weightlifter #crossfit #bodybuilders #swolelifter #doyouevenlift
Which part of your body are you training today?

A lot of people prefer to train their upper body, but it’s important to maintain a good balance in your training and not neglect your legs.

Also, working bigger muscles will require more energy and therefore your body will burn more calories.

#liftweights #legday #lowerbody #quadaddiction #quads #balance #gymboy #legextension #squatting #bodyfit #legtraining #buildingmuscle
I wanted to take a minute to talk about something really important in this day and age: body image. 
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What is body image? Well, body image is one’s perception of the aesthetics or sexual attractiveness of their body. 
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Coming from someone with my physique, you guys must think that I don’t have any reason to be insecure in my body. First off, I would like to make one thing clear. Guys can and are insecure in their bodies, and there’s no shame in that. There are no rules that girls are the only ones who can feel that way. 
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Although there’s a lot of pressure to look a certain way, there comes a point where you need to do this for yourself, and yourself only. We live in a world where we see people and immediately judge them by their looks, their clothes, their physique... and that shouldn’t be the case anymore. 
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Working out and eating healthy is a choice I make every single day because I want to, not because I have to. Love yourself the way you are, and remember, there’s always room for improvement if that’s what you want! Never mind what others can think of you!
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I really hope you guys will follow in my footsteps and do this because you decided you wanted to! If so, what are you trying to improve right now?
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#revolutionbrand #tuesdaymotivation #tuesdayquote #nevergiveup #nevermind #gymboy #workharder #workoutmotivation #truewords #gymday #bodyfit
I wanted to take a minute to talk about something really important in this day and age: body image. _ What is body image? Well, body image is one’s perception of the aesthetics or sexual attractiveness of their body. _ Coming from someone with my physique, you guys must think that I don’t have any reason to be insecure in my body. First off, I would like to make one thing clear. Guys can and are insecure in their bodies, and there’s no shame in that. There are no rules that girls are the only ones who can feel that way. _ Although there’s a lot of pressure to look a certain way, there comes a point where you need to do this for yourself, and yourself only. We live in a world where we see people and immediately judge them by their looks, their clothes, their physique... and that shouldn’t be the case anymore. _ Working out and eating healthy is a choice I make every single day because I want to, not because I have to. Love yourself the way you are, and remember, there’s always room for improvement if that’s what you want! Never mind what others can think of you! _ I really hope you guys will follow in my footsteps and do this because you decided you wanted to! If so, what are you trying to improve right now? _ #revolutionbrand  #tuesdaymotivation  #tuesdayquote  #nevergiveup  #nevermind  #gymboy  #workharder  #workoutmotivation  #truewords  #gymday  #bodyfit 
Every day, I strive to be the hardest working athlete in the gym, not because I want to show off my body but because I want to show off the backbreaking work I put into what I’m accomplishing. My body is my temple, but it does not define me. The grind I put into it though, does. Give your 120% every single time you hit the gym, because you get out what you put in. 
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My focus right now is to crush every goals of mine, who’s with me?
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#bicepworkout #bicep #armworkout #revolutionbrand #dumbbells #fitnessboy #fitnesstrainer #gymboy #pushyourself
Every day, I strive to be the hardest working athlete in the gym, not because I want to show off my body but because I want to show off the backbreaking work I put into what I’m accomplishing. My body is my temple, but it does not define me. The grind I put into it though, does. Give your 120% every single time you hit the gym, because you get out what you put in. _ My focus right now is to crush every goals of mine, who’s with me? _ #bicepworkout  #bicep  #armworkout  #revolutionbrand  #dumbbells  #fitnessboy  #fitnesstrainer  #gymboy  #pushyourself 
As promised, I’ve been making more workout videos to share with you guys! Here is a complete version of my favourite chest workout and the breakdown of it:
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1️⃣Incline bench press 3x8 
2️⃣Low incline DB press 4x12
3️⃣Bench press 3x6+4+2+2 with 10 sec pause. Do 6 reps then pause 10 sec, do 4 reps pause 10 sec, 2 reps pause 10 sec and do 2 more reps. 
4️⃣Low incline DB fly 4x12-15
5️⃣Fly machine 3x6 ISO 15 sec. -6 more reps 
6️⃣High cable cross over v-motion 2x20
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Try it out and let me know if you guys enjoyed it! 
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We grow by helping and motivating each other, so do you guys have any chest exercise to suggest to me? I’d love to give it a go! 💪🏽
@jrsmemoir 🎥💯
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#chestpump #chestday #chestworkout #benchpress #dumbbellpress #dumbbellworkout #cableworkout #inclinebench #inclinepress #upperbodyworkout #upperbody #weightstraining #fitnessfun #dumbbellfly
As promised, I’ve been making more workout videos to share with you guys! Here is a complete version of my favourite chest workout and the breakdown of it: _ 1️⃣Incline bench press 3x8 2️⃣Low incline DB press 4x12 3️⃣Bench press 3x6+4+2+2 with 10 sec pause. Do 6 reps then pause 10 sec, do 4 reps pause 10 sec, 2 reps pause 10 sec and do 2 more reps. 4️⃣Low incline DB fly 4x12-15 5️⃣Fly machine 3x6 ISO 15 sec. -6 more reps 6️⃣High cable cross over v-motion 2x20 _ Try it out and let me know if you guys enjoyed it! _ We grow by helping and motivating each other, so do you guys have any chest exercise to suggest to me? I’d love to give it a go! 💪🏽 @jrsmemoir 🎥💯 _ _ #chestpump  #chestday  #chestworkout  #benchpress  #dumbbellpress  #dumbbellworkout  #cableworkout  #inclinebench  #inclinepress  #upperbodyworkout  #upperbody  #weightstraining  #fitnessfun  #dumbbellfly 
A series of events over the past couple of weeks have me more focused and motivated than I ever been. People ask me all the time what motivates me? To be honest, it’s looking in the mirror and liking what I see. It’s seeing results day after day and I can be proud of it. 
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Basically, YOU NEED TO DO THIS FOR YOU. Do what is best for you. Stop trying to make others happy at the expense of yourself. Stop trying to impress others. People may not like you, but fuck it you are worth it. 
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#gymmotivation #gymboy #gymfit #muscles #beproudofyourself #beproud #noexcusesjustresults #resultsdontlie #trainhardfeelgood #onceyouseeresultsitbecomesanaddiction #doitforyourself
A series of events over the past couple of weeks have me more focused and motivated than I ever been. People ask me all the time what motivates me? To be honest, it’s looking in the mirror and liking what I see. It’s seeing results day after day and I can be proud of it. _ Basically, YOU NEED TO DO THIS FOR YOU. Do what is best for you. Stop trying to make others happy at the expense of yourself. Stop trying to impress others. People may not like you, but fuck it you are worth it. _ _ _ _ #gymmotivation  #gymboy  #gymfit  #muscles  #beproudofyourself  #beproud  #noexcusesjustresults  #resultsdontlie  #trainhardfeelgood  #onceyouseeresultsitbecomesanaddiction  #doitforyourself 
As I’ve previously mentioned, I’ve been working on upcoming projects and I am so happy to announce that one of them is almost done 👀 
Here’s a sneak peak of my latest video 😏 
Drop a like if you’re excited to see the full version! 
@jrsmemoir 🎥💯
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#Gymgrind #gymtime #backworkout #row #backattack #vtaper #backday #backgains #pullday #backmuscles #justlift #competeharder #fitfreaks #liftbig #keepmotivated #workinghard
Don’t get caught up trying to be like other people, chase your own goals. You will be so much better off for it. 
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#revolutionbrand #chestworkout #dumbbells #benchpress #benching #fitnessboy #bodyfit #motivationalquotes #gymboy
It’s not about being stronger than someone else or looking better than someone. At the end of the day, it’s about being the best YOU can be. Competition can drive us to become the best we can but don’t let it consume you.
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#weightlifting #deadlift #powerbuilding #deadlifts #deadliftday #strenghtathlete #fitnessmotivation #competition #backday #quoteoftheday #motivationalquotes
When posting a picture or writing a caption, I take my time in order to really think about what message I want to send across. The reason behind my social media presence is rather simple: I want to be able to inspire and motivate each and every one of you to become the best version of yourself. 
Everyone has their own battle to fight through, and even though I always seem so focused and ready to kick ass at the gym, I too, sometimes, sruggle to find motivation to workout. 
Motivation is something so complex. One minute you are all fired up, and the other one you’re not. It’s human to have harder days, but you need to acknowledge them and be able to look pass them. It’s important to remember that motivation comes from within you. 
When I say “become the best version of yourself”, I don’t only mean in the gym or physically speaking. There’s so much more to it! In order to accomplish that, you need to keep in mind that the best version will always be your vision, not anybody else’s. 
I would love to know what your vision is, so drop them in the comments 👀
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#happytime #happyboy #Swolenation #gymboy #vascular #motivation #motivationalquotes #behappywithyourself #becomebetter #wordoftheday
When posting a picture or writing a caption, I take my time in order to really think about what message I want to send across. The reason behind my social media presence is rather simple: I want to be able to inspire and motivate each and every one of you to become the best version of yourself. Everyone has their own battle to fight through, and even though I always seem so focused and ready to kick ass at the gym, I too, sometimes, sruggle to find motivation to workout. Motivation is something so complex. One minute you are all fired up, and the other one you’re not. It’s human to have harder days, but you need to acknowledge them and be able to look pass them. It’s important to remember that motivation comes from within you. When I say “become the best version of yourself”, I don’t only mean in the gym or physically speaking. There’s so much more to it! In order to accomplish that, you need to keep in mind that the best version will always be your vision, not anybody else’s. I would love to know what your vision is, so drop them in the comments 👀 - - - #happytime  #happyboy  #Swolenation  #gymboy  #vascular  #motivation  #motivationalquotes  #behappywithyourself  #becomebetter  #wordoftheday 
I'm sorry I've been MIA for the past week, I've been working on finalizing a dear project of mine and I cannot wait to share it with you guys... Just not yet though!

For now, let's continue to focus, grind and work hard at the gym, but let's not forget to do the same thing in every other aspect of our lives! 
What do you do to balance your time at the gym and your day-to-day life? -
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#Gymgrind #gymtime #backworkout #row #backattack #vtaper #backday #backgains #pullday #backmuscles #justlift #competeharder #fitfreaks #liftbig
I'm sorry I've been MIA for the past week, I've been working on finalizing a dear project of mine and I cannot wait to share it with you guys... Just not yet though! For now, let's continue to focus, grind and work hard at the gym, but let's not forget to do the same thing in every other aspect of our lives! What do you do to balance your time at the gym and your day-to-day life? - - - #Gymgrind  #gymtime  #backworkout  #row  #backattack  #vtaper  #backday  #backgains  #pullday  #backmuscles  #justlift  #competeharder  #fitfreaks  #liftbig 
I’m a firm believer that we are a product of our experiences. Don’t get discouraged during hard times. Keep fighting and you will come out a stronger person on the other side. Everyone goes through hard times at some point in their lives, it's important to have different ways to cope with it. I would love to know what you guys do to keep on going! For me, the gym is my safe haven but I'm always looking for other ways around it! Any suggestions? 
Thanks to @mariepier_leduc for this shot 📸
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#keepmotivated #workinghard #pushyourlimits #fitnessboy #fitnessfreaks #chestday #chestworkout #workoutclothes #bodybuildingmotivation #theworldisyours
I’m a firm believer that we are a product of our experiences. Don’t get discouraged during hard times. Keep fighting and you will come out a stronger person on the other side. Everyone goes through hard times at some point in their lives, it's important to have different ways to cope with it. I would love to know what you guys do to keep on going! For me, the gym is my safe haven but I'm always looking for other ways around it! Any suggestions? Thanks to @mariepier_leduc for this shot 📸 . . . . #keepmotivated  #workinghard  #pushyourlimits  #fitnessboy  #fitnessfreaks  #chestday  #chestworkout  #workoutclothes  #bodybuildingmotivation  #theworldisyours 
I love playing at the devil's house 😈
I love playing at the devil's house 😈
A lack of focus while being at the gym leads to a lack of gains. You can't expect results by sitting at home doing nothing. ▪️
I would suggest to set some monthly goals and focus on the process. You should also change up your routine every 4 to 6 weeks. It's important to have variation in your workouts. ▪️
The only person who can stop you from achieving your goals is yourself and I hope you won't be your own bully. Reach for the top my friends 💪🏽
A lack of focus while being at the gym leads to a lack of gains. You can't expect results by sitting at home doing nothing. ▪️ I would suggest to set some monthly goals and focus on the process. You should also change up your routine every 4 to 6 weeks. It's important to have variation in your workouts. ▪️ The only person who can stop you from achieving your goals is yourself and I hope you won't be your own bully. Reach for the top my friends 💪🏽
In order to be shredded for summer, you gotta be willing to be swole first 😎
In order to be shredded for summer, you gotta be willing to be swole first 😎
I know I've been posting a lot of smoothie bowls lately, but this is honestly my go-to breakfast every day. You can incorporate so many different ingredients and make it as healthy and fillIing as you want. In this specific one, I decided to mix some veggies and fruits to make it more nutrient-dense. Leafy green vegetables are important to include in a balanced diet. I used spinach for this smoothie bowl, but you can use kale, cabbage or even broccolis. *

It may be hard to stay on track while dieting or just eating healthy and balanced meals, but my advice to you is to be as creative as possible! That way, you won't be tired of eating the same thing over and over again. I love playing around with the toppings, you can literally put anything such as: almonds, dark chocolate, chia seeds, granola, fresh fruits, dried fruits, cinnamon, pumpkin seeds, almond butter, sunflower seeds, puffed rice cereals... the list goes on! Have fun with your food and I promise you, you won't ever feel like you are restraining yourself! 🍓🍌🍯
I know I've been posting a lot of smoothie bowls lately, but this is honestly my go-to breakfast every day. You can incorporate so many different ingredients and make it as healthy and fillIing as you want. In this specific one, I decided to mix some veggies and fruits to make it more nutrient-dense. Leafy green vegetables are important to include in a balanced diet. I used spinach for this smoothie bowl, but you can use kale, cabbage or even broccolis. * It may be hard to stay on track while dieting or just eating healthy and balanced meals, but my advice to you is to be as creative as possible! That way, you won't be tired of eating the same thing over and over again. I love playing around with the toppings, you can literally put anything such as: almonds, dark chocolate, chia seeds, granola, fresh fruits, dried fruits, cinnamon, pumpkin seeds, almond butter, sunflower seeds, puffed rice cereals... the list goes on! Have fun with your food and I promise you, you won't ever feel like you are restraining yourself! 🍓🍌🍯
Set your goals, reach them.. set new goals. 
My main goal right now is to build bigger and stronger shoulder muscles! 💪🏻
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What goals are you setting yourself before summer? ☀️
Set your goals, reach them.. set new goals. My main goal right now is to build bigger and stronger shoulder muscles! 💪🏻 * What goals are you setting yourself before summer? ☀️