Big double arm finisher for those Friday arm gainz.
Video 1 - biceps
30 second negative chin (with weight)
10 spider curls
Back to back then rest 90 then move onto triceps
Video 2 - back biceps (aka triceps)
10 Tricep push downs
10 DB skull crusher
Max rep med ball push ups
Rest 90 sec and start back on biceps.
Repeat for 3 rounds
Give them a go and let me know you get on on.
Spiritual battles are happening around us all the time. I think it's in Romans we're told to run the race to win. Without a doubt my physical health affects my mental and spiritual health. A series of little things let me know that I'm on Satan's radar because he keeps trying to interfere. I will fight with my body, fight with my prayers, and fight with my faith because God's plans for me will prevail. #s2factionistas#bodybeast#bod#flexfriday#plyopushup@sagithebeast thank you for the sweat I needed this morning.
0 1a minute ago
Bands can be implemented on EVERY exercise. Just be creative.
My own results and once again proving that you can get fit, healthy, and strong from home with minimal space or equipment
For this 8 week program I worked out 4 days a week, 30-40minutes. All completed at home using a set of light, medium and heavy DBs. 32 individual workouts focusing on different body parts and always a core finisher (hello abs!) ✅
Although there’s a great nutrition plan to follow my food wasn’t always on plan- the summer holidays, trips out with the kids, social events at the weekend ect ect meant there were more treats included and more wine drunk BUT when I could eat well I did. ✅
I’m a HUGE believer in balance, I’m not about restrictions, dieting or see this as a short term fix- this is my lifestyle. I workout, I eat healthy, I have rest days, I have days where I don’t eat so well but I always show myself commitment and get back into routine. ✅
Really happy with my RESULTS and I’m excited to do it all again- and your invited! ✅
Want your own progress pics? Then join me, we can all do it together- 1st October 💪🏼 Whose in?
🇮🇹 ⏹WEEKLY UPDATE (Minicut version, 4a settimana)⏹
👉🏻Solito aggiornamento settimanale del venerdì.
Il minicut giunge alla sua quarta settimana e il peso è sceso ancora (👉🏻300g in meno sulla media peso assestatasi sui ▶️74.8kg).
👉🏻In questa settimana però, a differenza della scorsa, abbiamo deciso col coach di aumentare leggermente 👆🏻L’intake glucidico (cominciavo ad essere troppo provato fisicamente e mentalmente). 🤔Risultato? 💪🏻Allenamenti andati grandiosamente (nuovi PRs e performance complessivamente migliorata), 💪🏻molto più pump e focus e meno cortisolo: difatti tutto si è tradotto in una condizione migliorata, 💪🏻con meno ritenzione extra-cellulare. 👉🏻Si nota nettamente il miglioramento sotto questo punto di vista della maggior separazione delle gambe.
👇🏻Resoconto qui di seguito:
▶️Allenamenti a settimana: 5
▶️Allenamenti cardio a settimana: 1 (in uno dei due giorni di riposo, 30 minuti, modalità LISS);
👉🏻Macros giorni di allenamento:
⏹400c 240p 70f;
👉🏻Macros giorni di riposo:
⏹250c 230p 95f.
💪🏻💪🏻Avanti così. 💪🏻💪🏻
▶️Questa probabilmente sarà l’ultima settimana di cut... o no? 🤔Vi terrò aggiornati! 💪🏻Buon weekend a tutti! —
Each day I push myself to new levels because my health matters to me. Each day I choose to full my body with whole, healthy foods because I refuse to treat my body like a garbage can because I used to do that. I used to drink too much alcohol, consume too many packaged foods, and not drink enough water. People often ask where I get my motivation from. I get it from me. I get it from remembering the girl that was so sad she ate her feelings. I get it from remembering the girl that drank her anxiety away. I also get it from knowing each day is a new day and I am responsible for my health. You can either find excuses of why you can’t change or you can find your reason to change. Today I choose me. I choose my happiness. I choose my mental health. I choose this journey because I am worth investing in and you are too💛 #pushpastthepain
1 15 minutes ago
#flexfriday Feeling rather floofy Edition. One of these days I really need to get my nutrition back in order. Until then, the floofy belly remains. Warmup, 10x 5lb plate front/side raise/angels, then 4x8 dips. 4 sets 35lb ez bar - 10x skull crushers, 10x bicep curls. 4 sets 10x 20lb db hammer curl, 15x 90lb cable push downs, 10x 35lb db lat pull-over. 3 sets 10x 90lb cable row, 10x 40lb cable curl. Finished with 3 sets 10x 20lb db bicep curl - shoulder press. On with the day. #fit#fitmom#fitness#fitover40#fitnessmotivation#thisis49#gainz#swole#muscles
1 85 minutes ago
This morning, I challenged my accountability group to post a #flexfriday picture, and I wouldn’t be a very good coach if I didn’t do the same thing. I’m proud of those muscles baby! I can flex any day, but the fact that it’s Friday makes it so much sweeter!!! #friyay