#MAPSAnabolic

3,579 posts

Loading...
Last 3 lifts. Current bodyweight 231 and approx %27 body fat #gettingthere #mindpumpmedia #legionathletics #mapsanabolic
A little #birthday back action. 😜 I was watching a few #athleanx videos yesterday and Jeff made an excellent point: If you count the reps during a set, you will limit yourself. It's all about putting your full effort into EVERY set. INTENSITY is the 🔑 to growth. 💪💯 . . . . . . . . . . . . . . . . . . #intensity #gym #gymlife #backworkout #fierce #growthmindset #success #deadlift #rowsbeforehoes #gains #goldsgym #strength #mapsanabolic #lift #pullups #pull #tireflips #nike #metcon #firstphorm #weightstraining
I love when @phamousboy is in town 🙌🏻 always makes Me laugh when I need it. . . #mindpump #mapsanabolic #fitfam #strengthtraining #fitnessjourney #fitnessmotivation #workoutbuddy #gains #fun
Old Earth Map 🌍 Such an eye-catchy beauty 🖤 #mapz
Super Excited about this program! @mindpumpmedia #mapsanabolic
I always look forward to putting the Sunday carbs to good use on Mondays. Don't have someone to get my squats at the moment. So you guys get my finishing cable extension superset with overhead at a lame angle.✌😜 Start your week off hard and heavy and the rest of your week will be easier! . . . . . . . . . . . . . . . . . . #mondaymotivation #monday #lift #lifting #firstphorm #mapsanabolic #phaseone #tricepsworkout #triceps #nike #gains #growthmindset #goldsgym #smyrna
Maps Red Phase 2B. Light work and higher reps cause this gym didn’t have everything. T.V. 40,050 ^-300 #mindpump #mapsanabolic #bodybuilding #fitness
Deadlift check! Used #ironpathapp to see if form was wobbly. So far so good. 225x6x3 #mindpump #mapsanabolic #beltlesssquats #bodybuilding #fitness
Empty gym, fantastic workout - feeling very strong as of late 💪🏻 did give myself a fat lip though 🤷🏼‍♀️ . . #workoutdone #sundayfunday #weekend #fitfam #mindpump #mapsanabolic #strengthtraining #gains #fitspo #fitnessjourney #fitnessmotivation
⭐️Mobility Warm Up⭐️ . Working in the IV room in the pharmacy means a lot of standing and not always with the best posture ...although I’m trying to work on it!! 😝 So after work and before my workout I make sure I spend at least 5-10 minutes doing various mobility exercises to get ready to lift. This is especially important for me with my scoliosis and preventing lower back pain when lifting. I know that if I skip the warm up and I try to do heavy squats or leg press, my back will inevitably “twinge” ...if that’s even a word. I’ve found that doing mobility exercises for warming up also helps me lift more weight, in a shorter amount of time. For example, if I was doing 5 sets of 5 squats, I can be lifting my highest weight within the first two sets and maintain that for the entire exercise! Rather than on the flip side, I might have to work my way up in weight over the first 2-3 sets to where I want to be. These are just a few of the dynamic mobility exercises I do before a full body lift! ➡️➡️ . I spend about 30-60 seconds on each. . Inspired by #mapsprime by @mindpumpmedia ❤️😁 . #mapsanabolic #mapsprime #fitness #fitnessmotivation #workoutmotivation #mobility #girlswholift
Pharmacy by day ☀️ Gym by night 🌝 I have OFFICIALLY “graduated” from my PGY-1 pharmacy residency program as of tonight, certificate in hand 🥂 . I think back and can’t believe how much I have learned and grown this year. I’m so excited to start my next adventure in St. Louis for PGY-2 to continue building upon what I have gained this year! . Keep swiping to see a portion of my late-night upper-body workout after graduation 💪🏼 ➖Flat dumbbell bench 2x15 ➖single arm dumbbell row 2x10-12 ➖seated dumbbell shrugs 2x15 ➖pec fly 2x12-15 ➖rear delt fly 2x12-15 ➖lat “pull-over” on cable machine (see posted video) ➖upright row with plate 2x15 ➖superset: dumbbell curls with dumbbell overhead tricep extension 2x12-15 each exercise ➖superset: hammer curl with rope attachment and trice extension with rope attachment . . Let me know if you try it! With love, Cass #mapsanabolic #lift #girlswholift #pharmacist #fitness #fitnessmotivation #fitspiration #fitspo
Maps Red was Phase 2B. T.V. 40,530 ^2888 #mindpump #mapsanabolic #bodybuilding #fitness
I killed it yesterday, and I was rewarded with the lowest number I've seen on the scale in a long time! #mapsanabolic #fitbit #fitbitcharge3 #stepcount #steps #resistancetraining
Mentioned that I was stiff from lifting yesterday and got in trouble for not doing enough stretching/not having enough of a warmup (I tend to just do 10 minutes of cardio before I lift). Yeah, they're probably right; I might make my lifting days an hour and a half rather than an hour and add an extra rest day to do things like 'cool downs' and other stuff that real adults do #fit #fitness #health #healthy #active #activity #exercise #workingout #workoutroutine #thisgirlcan #lifting #veganswholift #girlswholift #mapsanabolic #warmup #stretching #DOMS
Working on squat depth and mobility. Making sure to prime my body before I go into the workout. 90/90 and lunges to open up my hips helps immensely! Any tips on how to further improve my squat? #dropitlow #low #low #low #mindpump #mindpumpmedia #mapsanabolic #squat #allinthehips #fitfam #fullbodyworkout
I have to say, the tiny top is growing on me. There's something quite fun about doing exercises like lat raises and watching the various core muscles work to stabilise you. Yes, I get a roll going Barbell rows, but who gives a shit besides me? #fit #fitness #health #healthy #active #activity #exercise #workingout #workoutroutine #thisgirlcan #lifting #veganswholift #girlswholift #mapsanabolic #phase2
Maps Red Phase 2 B! New gym and tried out new bumper plates. Anyways went up slightly on all lifts. T. V. 40563 ^+2880 #mindpump #mapsanabolic #bodybuilding #fitness
#MAPSanabolic . Front squats didn't go my way. Bench press did. First I got 3 at 105...a PR. Then I got one rep at 115. 15 lbs over my previous max. A few extra push ups, cause I ❤ them (but not in WODs 🤷‍♀️). #momswholift #girlswholift #momswithmuscle #girlswithmuscle #fitmom #fitgirl #fitchick #fitwomen #fitness #fitnessinspiration #fitnessmotivation #fitover35 #motivated #determination #dedication #workout #bodybuilding #gym #gymlife #fitfam #homegym #garagegym #heavymetalbarandgym #crossfitwomen #crossfitgirls #hardworkpaysoff
It’s a little hard to see, but @valerieleta and I were rocking the same outfit #ninjas #allblackeverythang AND doing the same workout 🏋️‍♀️ #mapsanabolic I have to also say that it’s really cool to me because I’ve been Val’s trainer for almost 2 years and she has totally taken ownership of this lifting thing - just crushing it in and out of the gym 😢💕so proud. @mindpumpmedia #trainer #learnfromthebest #growthminded #spreadthehealth #strengthtrain #discipline #twinning 👯 #24weekspregnant #notValme
Just hit the halfway point of my 12 week lifting ppan and I'm pretty dang pleased with where I've reached so far: 60kg squat, 77.5kg deadlift, 40kg bench press and 32.5kg shoulder press. Excited to see what I can get through in the next 6 weeks and see how swole I can get 😍😍 #fit #fitness #health #healthy #active #activity #exercise #workingout #workoutroutine #thisgirlcan #lifting #veganswholift #girlswholift #mapsanabolic
First workout in a couple of weeks 🙈 I was *not* feeling it, but I think I got a baby bicep pump maybe? #mindpump #mapsanabolic
MAPS RED PHASE 2 A. Hurt my shoulder and didn't feel good after my last workouts so I dialed the weight down and increased rep range. T. V. 44,170 ^+500 #mindpump #mapsanabolic #bodybuilding #fitness
Woke up late today and accidentally grabbed my heaviest sweater. Nice to workout in your snow suit in June 🤦🏼‍♀️ . . #fitfam #mindpump #mapsanabolic #fitspo #sweaty #fun #fullbodyworkout #gains #strengthtraining #fitnessjourney #fitnessmotivation
Sometimes my warmup at home is a fun game called Clean The Gym. It's putting heavy things back where they go before I lift heavy things with a purpose. On to #MAPSanabolic ....again...finished my first go at it. Liked it so much, I'm doing it all over. The strength gains were pretty awesome. #homegym #garagegym #heavymetalbarandgym #girlswholift #momswholift #momswithmuscle #girlswithmuscle #fitmom #fitgirl #fitchick #fitwomen #fitness
Week 6 of getting back into regular lifting and I feel like I'm starting to get some of my bulk back 😁😁 60kg squat and 40kg bench press hit today, but unfortunately an unassisted pull up is still a long way away #fit #fitness #health #healthy #active #activity #exercise #exerciseroutine #workingout #workoutroutine #thisgirlcan #lifting #veganswholift #girlswholift #mapsanabolic
Maps Red Phase 2 B! Lighter weight and more reps and shorter rest times got my #muhheart racing . Just need to focus on my technique and I’ll be golden. T.V. 37650 #mindpump #mapsanabolic #bodybuilding #fitness
Deadlift checks! Looks like I’m wobbly on the path but these get good and I should focus on technique . #ironpathapp 205x4x3 #mindpump #mapsanabolic #bodybuilding #fitness #deadlifts
🎶 Beans, beans... the musical fruit 🎶 . . . You know how the fart song goes lol. Going heavy on the plants and legumes this week with fish and eggs mixed in. Starting phase 2 of the @mindpumpmedia MAPS Red program this week. It’s a hypertrophy phase so endurance will be at a much higher output than phase 1 which was a maximal strength phase. I’ll also be heading into a caloric deficit for the next three weeks and then on the final week of this phase I’ll jump up to a surplus for one week to keep my hormones in check and not allow my metabolic rate to stagnate being in a deficit too long. . . . I’ll repeat the nutrition plan in phase 3 which is a complete endurance phase with very high reps, supersets and minimal rest periods. Because the overall output will be much higher in phase 3, I’ll do a sliding scale deficit by increasing the deficit by 200 cals each week. This will ensure I’m properly energized for the high intensity workouts plus I’ll be burning more calories with my workouts so I won’t need to be in as deep a deficit calorically to get the same results. . . . It’s been a nice week off to let my joints rest after the maximal strength phase but I ended up getting sick during this rest week so that wasn’t fun lol. Otherwise I’m recharged and ready to get after it. . . . #gorillazenwellness #phdtobe #mealprep #caloricdeficit #biochemistry #energybalance #science #scientist #healthygut #healthylifestyle #guthealth #nikerunning #nike #underarmour #fitness #fitfam #mindpump #mapsanabolic #nasm #personaltrainer #cscs #strengthandconditioning #wellness #nutrition #nutritionstudent #fuelyourbody
My core has gotten noticeably stronger over the last few months. It’s been a long while since I could do these with straight legs and no break. Thanks @mindpumpmedia and @niketraining #mapsanabolic #mapskb4a #ntc #niketrainingclub #justdoit
Last 3 weeks of PGY-1 before we level up to PGY-2 oncology! It’s been a challenging year but I wouldn’t have wanted it any other way—I’ve learned and grown so much and gained so many close friends🥰 My goal for this year fitness-wise was to try to maintain my health and strength as much as possible, and I’ve definitely accomplished that! I consistently have been able to workout 3-4 times/week throughout the year and meal-prepped the majority of my food most weeks. I may be sitting at a little bit higher body fat than I came in at, but I have to take a step back and think about all the stresses thrown at me daily and over the long term—cortisol is constantly up!! Nothing I wasn’t expecting. . Swipe for my lower body workout after work today (not all exercises are included): . ➖3x12-15 cable squat ➖superset x3: smith machine squat x8 with dumbbell Romanian deadlifts x10 ➖adductor machine 4x15-20 (hold a squat, lean forward) ➖seated ham curl machine 4x12 ➖”sissy squats” 3x12: heels raised on 2 plates side by side, keep back vertical as possible, a$s to grass, targets your quads!! ➖10 minute incline walk on treadmill . Workout inspired by @aubrieb 😁❤️ . #mapsanabolic #girlswholift #fitnessgoals
5 weeks down of #mapsanabolic and still going strong. I've had a lot of "come to Jesus" moments about my form and had to really focus on doing the foundational movements correctly, more specifically my squats and things like pull ups. Phase II has been kick ass, but not in a beat you up so bad you can't move the next day kind of way. I'm still stuck liking body part splits more, but I am trusting the process still and going with the full body workouts. Time will tell the truth, and I've seen an increase in strength, so there's DEFINITELY improvement. After this, in going to go to #mapsaesthetic so I'm really excited to watch this milf transform 😂❤️💪
Maps Red Phase 2A! I like the lighter weights . Gotta ramp up the intensity but it looks like I’m hitting about the same volume as before. T.V. 43660 #mindpump #mapsanabolic #bodybuilding #fitness
I'll be honest, I always feel like a complete knob taking pics at the gym #fit #fitness #health #healthy #active #activity #exercise #workingout #workoutroutine #thisgirlcan #lifting #veganswholift #mapsanabolic
I'm still mostly trying to maintain my weight rather than lose, and I'm actually really pleased with how I've been able to maintain a pretty consistent weight over the last few months. That's an achievement in itself as far as I'm concerned! Soon I'll start trying to cut, but I'm not quite mentally ready yet 😬 #weighinwednesday #MAPSanabolic #maintenancecalories #caloriecounting #calorietracking
Solid workout today with #MapsRed @mindpumpmedia hit a nice Standing Overhead Strict Press of 175X1 PR. #MindPumpMedia #MapsAnabolic #FitBit #Ionic
Maps Red Phase 1 B! I’m done moving into the next. Dialed back weight and increased reps and felt great. T.V. 41,200 ^ 2225!!! #mindpump #mapsanabolic #bodybuilding #fitness
Leg day some of my squat sets #cvgsquatsquad #cvgarmy #mapsanabolic #strongasamother
Cajun spiced cauliflower rice and cajun spiced regular rice. My exercise is hitting an epic level right now. So I need to utilize carb cycling/carb backloading (carbs with dinner). I'm also hoping that increasing the spice will have a thermogenic effect. I have been eating more carbs on the days that I do full body weight lifting workouts and less carbs on the other days, which I still exercise at least an hour, just not as intense with the weights. I've noticed that I continue to put on muscle while I lean out. I've never had such great body composition changes so fast.
Maps Red Phase 1 A. Last week on this strength phase and grinder out a couple PRs T.V. 51015 ^-900 #mindpump #mapsanabolic #bodybuilding #fitness
Squat check and Singles #pr ! Form breakdown and depth not far enough so I only had one good set but still got work in. 345x1x3 (shown) 🔥🔥 315x2x3 #mindpump #mapsanabolic #beltlesssquats #bodybuilding #fitness
next page →