Anzeige | Es ist wieder soweit 🙏🏼✨🌈🍭 SALE bei @proteinprojekt !!
Ab heute gibt es wieder für kurze Zeit 15% auf ALLES 🙌🏼🎉 GÖNNT EUCH 🤤 der Link ist wie immer in meiner Bio ♥️
Auch ich werde mir wieder ca. 17383828292737 Cookies 🍪, Riegel, Coconut Whey 🥥 und so viele andere leckere Sachen bestellen 😍
Jetzt geht’s gleich mal wieder raus aus meinem Bademantel, wie ihr in der Story sehen könnt 😂 und Fotos machen 😁 ich liebe es einfach! •
Ich wünsche euch einen schönen Sonntag, genießt den Tag!! 🌝💗
Use yourself as motivation! It took me three years to get where I am and I’m excited to push myself over the next few years too 💪🏽🔥 over the last couple of weeks I’ve fallen out of habit with working out and eating healthy food, so I’m excited to kickstart my routine tomorrow! I’ve made a few adjustments to my usually workout plan and I’m excited to ease back into things 😇🙌🏽 you’re not always going to feel motivated, but make some realistic goals and be dedicated to them and you’ll see progress!
218914110 hours ago
Happy Saturday y’all! Had a quick upper body workout this morning! Here’s what I did 💪🏻
▪️Barbell Skull crushers- Superset with ⬇️
▪️Barbell chest press .
▪️Walk out push ups .
▪️Rear delt fly machine .
▪️DB shoulder press- Superset with ⬇️
▪️Bench dips .
▪️Plate over extensions .
▪️Plate press .
4 sets of 8-10 on everything ❤️
There’s nothing more painful than watching someone run around the gym from machine to machine and repping sets out as quick as they can.
Question - What’s harder? Bench pressing 60kg for 10 reps as quick as you can or bench pressing 60kg but counting 2 to 3 seconds on the way down and up?
Rushing through your reps with little to no control over the weight is going to massively limit the progress you make. Not to mention the fact you don’t feel it half as much in the muscle you’re targeting!
To build muscle you need tension. Therefore it only makes sense to slow the reps down a bit, put your muscle under tension for longer and make sure you’re in control the whole time. Your aim should be to make the set harder, not easier.
This tends to be an ego thing with guys mostly. Trying to move as much weight as quickly as you can to try and look strong. When really you could probably halve the weight and make it feel harder, and get more out of it.
If someonw told me 2 years ago that I could look like this, I wouldn't have believed it. Hard work pays off, and I can not be happier. Sometimes we are too hard on ourselves, we think we have not made progress but omg, we are so wrong. Just keep pushing because it's worth it and the results will show off sooner or later. Whatever is your goal keep working towards it.
PS. this leggings make your booty look amazing 😂🍑😏
BOOTY & HAMMY SESH 👑
If you’re gonna try any of my leg days, let it be this one ☠️
Here ya go:
-Squat + Pulse 4x 12-15 (light! harder than it looks) s.s. w/
-Straight Leg Deads 4x 20
-Leg Press 4x 12-15
-Seated Leg Curl 4x 12-15
-Split Squat 4x 12
-Sumo Pulses 4x 15
Seit einer Woche bin ich nun fest bei @diebechts in der Vorbereitung und ich muss sagen, ich fühl mich wieder fitter(logisch, hab mehr zu essen) und lern viel dazu☺️🙈
Ich hab nun auch seit einer Woche keine Tracking App mehr, mein Kopf ist so frei dadurch😍💪🏼 und die Analyse heute war die beste bisher😏😋
Mal sehen was ich in den nächsten Wochen bis zur Wettkampfdiät noch so drauf packen kann, mein Po wurde heute nämlich zur Schwachstelle erklärt🙊😂 woher das wohl kommt?😂😄 Also von nun an doch ein bisschen mehr #bootybuilding mit etwa 10 Sätzen Kniebeugen im Beintraining🤪💪🏼
Und gestern war ich bei @elena_shportun_sportswear meinen Bikini besprechen🙊, die liebe @anna_maria.nn hat mich unterstützt, sodass ich mich nach etwa 2 Stunden entschieden hab😂😄 (etwa die Farbe von meiner Hose da)
Heyoooo sunshines! 🌞 Back on the workout grind after a week of no gym-ing, so you best believe I recorded my exercises for y’all!! 😊 First day back and of course it’s a lower body workout...I don’t know who would expect any different from me 😂
*all clips are sped up!*.
1️⃣Hip thrusts - worked up to 3x6-8 215lb A PR! (can’t believe how close I am to 4 plates total!!! Hopefully I’ll hit it in a week or two🤞🏽) 📌start with lighter warm up sets with high reps since this is the first exercise.
What I did for warm up sets:..
Then, I finished off with my working sets of 3x6-8 215lb.
2️⃣Kneeling squats - 4x10 📌very slow and controlled reps. Slowly get into the motion of sitting back, but don’t completely drop to the ground. And while you’re squatting down, think about your glutes 💭 Squeeze the 🍑 at the top!! 🍑🍑🍑 3️⃣Overhead plate squats - 4x8 (w/ 25lb plate). I’m new to these, and am so glad I discovered them! Def give them a go 💪🏽
4️⃣Hip abduction - 4x10 (did 80lb for controlled reps).
• 🎧Dua Lipa - New Rules
1852 hours ago
Glute transformation 🤷♀️
012 hours ago
Before >>> After .
There’s about a year and a half between these pictures. I remember being scared to post the first one originally because of cellulite. Today, muscle covers those awful dimples I used to beat myself up over. They attacked me in college and simply would not go away with my tried and true running routine. So, I tried something different. I walked into the gym in the early hours of spring 2017 so that I could teach myself how to use the weights. Overtime, with persistence and constant effort, my body started to change - and me with it. I went from being a constant worry wort who just wanted to please everyone around me to fit in to someone who is confident and blazes trails, no matter who or what stands in my path. Just weeks after I started weightlifting, my confidence was rising drastically. Even though I haven’t changed much on the outside, I am a completely different person. I stopped letting myself be ashamed about standing out thanks to my wildly different personality and EMBRACED IT. This transformation is not the most drastic you will ever see. Sure, I’ve put on a couple pounds of muscle, leaned out to 15% body fat, and even got a (when it wants to pop up) six pack along the way, but this all does not compare to how much I’ve changed internally. This is only the beginning of my fitness journey, which is so exciting. I know I’ll continue to change for the better as I try to tackle the gym on one hand and law school on the other. The gym has brought great and positive people into my life and helped me move on from flaky and toxic friendships. It helped show me that even when I think I’m alone, or that progress is stagnant, that I have a long term goal in mind and that I must not give up. That the small efforts add up to a beautiful big masterpiece 🔅
Feeling fragile after last nights antics😅 ... definitely a chilled Sunday for me! .
I hope everyone else has had a great weekend in this beautiful weather 🌞
I will be posting my ‘what I eat in a day’ on my story tomorrow so stay tuned 🌸🌼🌸
GooodMorning Y’all! I had a wonderful day last night! I hope y’all enjoyed your day! 😊 I’m having a very productive day! I will be working back today and I’m excited! I hope y’all have a wonderful day! 🧡🤷🏽♀️
HAMSTRINGS & GLUTES WORKOUT 🍑! #sundaybumday
Swipe swipe for videos ➡️
Tag your workout partner and try these exercises together for that extra added motivation.....let's go get 👊🏽💪🏽
•Reverse glute hyperextensions
•Single leg lying hamstring curl
•Lying hamstring curl both legs - slow on the eccentric phase - count to 5 secs
*The last two exercises I superset for that extra 🔥 which means no rest in between the sets.
Perform all exercises for 10/12 reps x 4 sets. Increase weight with each set for progressive overload and growth. Try adding these exercises to your next hamstring & booty session 🔥. Song 🎶-It’s a vibe -Jhene Aiko remix
Happy Saturday my babes💚
A little reminder to never get discourage if in some pictures you don’t always look them same.. using your angles can make you look completely different 🤷🏼♀️
Just remember you’re cute no matter what😚 drop a comment below what you are training today👇🏼