Currently at 180 and pushin that 💩 with these weighted sets thanx to my bredda @fitlife_semi 🤜🏾🤛🏾 this dropset was no joke but this buyout was str8 money 💰 10pulls with 45 , 20dips uptop and 30pushups‼️
Hoje foi um pouco mais de força bruta zerando a máquina hehehe
Aqui quer fica grande mas tbm quer ser forte recebo um pouco os períodos de treino (mas apesar de estar num período de baixas cargas hoje foi uma exceção haha
Sempre pra sempre não importa do que aconteça faça sua jornada não só nos treinos mas nada vida!!! Você pode até não ver o resultado hoje mas isso é pq ele vai vir amanhã, e se você desistir hoje por estar difícil.... ter a aceito o seu fracasso e escolhido ser um fracassado.
My goals for 2019 are to increase my squat and bench strength, in combination with being overall more athletic. Here’s today’s Squat and Bench workout. Give it a shot! @afscottsdale -
Squat and Press🏋️♂️
✏️10min cardio warmup and 5-10min dynamic/ballistic stretching ✏️Barbell Squats are performed as high bar. Choose a variation that is most comfortable for your leverages.
✏️After completing heavy squat sets, reduce the weight by 15-20% and complete 2 “back off” sets.
✏️Each rep on Bench Press is a “competition” rep, or pause on the chest before pressing back up.
✏️Pause for at least 1 sec at the bottom of each rep for Incline DB Press
✏️Split Squats can be weighted with dumbbells, Kettlebell, weight best, etc.
✏️Weight plate is used for weighted pushups. Feel free to use a weighted vest, if available.
✏️RPE (Rate of Perceived Exertion) is used to gauge intensity. Example: RPE 8 = 2 reps until failure
1️⃣High Bar Barbell Squat: 3 sets of 3-5, 2 sets of 6-8
2️⃣Bench Press: 3 sets of 6-8
3️⃣Tempo Leg Press (3:1:1:0): 4 sets of 15-20
4️⃣Incline Neutral Grip DB Bench Press: 4 sets of 10-15
5️⃣Weighted Split Squat: 3 sets of 8-12
6️⃣Weighted Pushups: 3 sets of AMRAP (until RPE 8 is achieved)
7️⃣Seated Leg Curls: 3 sets of 10-15
8️⃣Leg Raises: 3-4 sets of 20
114 minutes ago
Namanya jg manusia
Muncungnya ada2 saja uniknya
Liat a b c d ini itu di komenin sampe korengan tu bibir
What a pretty little stall move I created on accident!
215 minutes ago
[AERALIST SCAPULAR STABILITY]
👋 TAG someone who is a #aeralist#gymnast or active adult and has #shoulderpain or “weak shoulders”
🎭 Shout out to my friends @seriffim@only1amcd@airtemplearts for their killer #shoulderrehab exercises⠀⠀⠀
💪 Continuing along this week with our shoulder content the next logical step after you work on your shoulder mobility is to start to activate and strengthen the muscles that control the scapula
💤 Specifically, the middle trapezius, serratus anterior, lower trapezius are the common culprits that are sleepy and not working properly when those with shoulder pain lift their arm overhead
🎥 This video is the solution to getting these muscles turned 🔛 and has helped many #aerialists , #gymnasts , and active adults in alleviating and more importantly treating the root cause 🔎 of their problem
🤔 Are you an aerialist who is trying to stay healthy but can’t train because pain is stopping you from meeting your health goals?
🦅 We help aerialists get back in the air doing what they love without pain, rest, or multiple trips to the doctor’s office. Optimizing the health of circus aerial artists through prehab, rehab, and performance training onsite at #airtemplearts
🤨 We help keep you in the studio, staying active while recovering from injury by guiding you in ways to modify your training, rather than eliminating #circus
💁🏻♂️We combine manual hands-on techniques with guided supervised exercises onsite @airtemplearts to help you as an athlete get stronger, pain-free, and perform at your peak level.
✅ If don’t want to miss any of the rest of this weeks shoulder content then write “TAG ME” in the comment box below like @njsummerbreeze @tarehulk@kblarco@beth_paige2@only1amcd and I will be sure to tag you on all posts for the week 👊
🤔 Think this may help someone you know? TAG or share with a friend 🙏🏼
🏊🏼♂️ Want to take a deeper dive into what causes shoulder pain in gymnasts by clicking the link in bio 👆