It’s highly likely that you eat pretty much the same foods every day
It’s highly likely that your work schedule Monday through Friday is pretty much the same every week
Use that to your advantage
Don’t plan your life around executing the principles through some complex nutrition and training routine
Work the principles into your day, your week and your life for lasting results
Bench Technique ⠀⠀
Next up is the bench press. Pretty standard, most guys have been doing this exercise since they were 15, but It’s often done incorrectly. Here are some cues to help you get a stronger and more stable bench press. ⠀⠀
Let’s break them down ⠀⠀
Shoulder blades back and down- what this means is you want your upper back tight. Think at the end range of a cable row. Creating some type of arch is a good option, it can take some stress off the shoulders. Tension through lats will make the lift more stable. ⠀⠀
Neutral wrist position- you want your wrist to be mostly neutral with a slight cock of the wrist. When the bar is stacked over your wrist joint you will likely generate more force to the bar. ⠀⠀
Forearms stacked- same for the forearms. Your forearms should be stacked under the wrist and under the elbow joint. ⠀⠀
Legs pulled back- this will provide tension throughout the legs and down to your feet, making the lift more stable. You don’t want your feet in front of you flailing around. ⠀⠀
Keep your chest up- actively thinking about getting your chest up, even if it doesn’t actually move, is a good cue to help the lifter try to maintain whatever arch thru can accomplish. Doing this will reduce the range of motion, making the lift easier. ⠀⠀
Tension through quads- squeezing your quads will increase tension throughout the legs.⠀⠀
Forward foot pressure- This is used throughout the whole lift but increased simultaneously as you press the bar off your chest. Think of pushing your toes into the end of your shoe. This can help generate more power from your feet. Some lifters take full advantage of leg drive and can almost launch the bar off their chest. ⠀⠀⠀⠀
As always, let me know if you have any questions ⠀⠀
225 flat bench PR. Camera angle sucks on the video. It was a grinder but I got it. I've always had a weak bench press, I've suffered injuries that have knocked me down and kept me from going for that 225. But tonight I accomplished that goal even after 4 prior sets of 10,6,5,3of 135,155,175,195. Alot of people, that 225 may be a warm up weight, but for me it signifies that I'm getting stronger, smashing my goals and grinding. On to the next goal! #smashinggoals #gettingstronger #fitlife #bodybuilding #eatbiggetbig
Want pizza without the guilt! Boom here it is! Delicious, easy and good for the soul! ・・・
Joseph’s whole heart pita breads
Marinara sauce-(any below 7g carb works)1/4 serving
Fat free cheddar cheese- 1/2 of a serving
Trader Joe’s low fat mozzarella- 1/2 a serving
Turkey pepperoni- 1/2 of a serving ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Macros for each pizza are perfect enough you can eat like 3 of them (atleast I can 😝)
Fat- 5G; Carbohydrates- 12G; Protein-17G
I’ll take 3 please! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
-Pre heat oven to 450.
-Don’t be dumb, layer pizza how all pizza is layered!
-Throw in the over for 5-6 minutes the longer you leave it the crispier it will be!
Enjoy the shit out of this pizza and do not worry about falling off track! It is very difficult with these! #eatgoodlookgood
Fitness saved my life.🙏
Cliche- but not in the way you’d expect. I do not “live for fitness”, that’s not what I mean.
But before I found the gym and found my outer strength, I had absolutely no inner strength.
I was so miserable. I hated my life, I had no positive influences or ways to cope. I was struggling with every single day and dealing with addiction, depression, self hatred, even borderline suicidal thoughts.💔
Finding strength in the gym gave me a way to cope.
It gave me a healthy addiction.
It gave me a real outlet for my feelings.
It was my most reliable form of therapy.
Exercise released all the endorphins and dopamine that I know helped me heal.💓
I get emotional thinking about how lost I used to be, because it honestly seems unreal now. Like a distant memory; although it wasn’t even that long ago. It’s hard to try to imagine where I’d be without finding my strength.
This is part of why I am OBSESSED with helping people make their lives better with fitness.🙌🏻
It’s not just about how you look.
It’s not about competitions or comparing yourself.
It’s about the amazing butterfly effect that happens when you take care of your human body from the inside out.🦋
✨You have one life, and you only get one vessel to call home.✨
Comment 💯 if you commit to taking care of yours.❤️👇🏻 #transformationtuesday
Fitness is confusing. It’s also simple.😜
95% of people come to me wanting to drop some body fat and gain some muscle. This is really not that complicated, but the oversaturated health and fitness industry wants you to believe it is. Information overload is debilitating.😰
👉🏻This is a priceless tip I’m about to drop….
✅Focus on the BIG ROCKS, not the “pebbles and sand”. (BEFORE YOU ROLL YOUR EYES- KEEP READING!)
Most of the questions I get asked about on a day to day basis are things that don’t really matter.🤷🏻♀️ They’re the pebbles and sand, which will really only benefit you if you already have the big rocks in place.🙌🏻
👉🏻(Let me break it down. This is a time management analogy used in the book “7 habits of highly successful people”.)
✅The most effective way to fit all the rocks into a glass vase, is to start with the big rocks, then the smaller ones and finally the sand. If you start with the sand, not all the big rocks fit.😎
This is exactly what happens with fitness!!!😱
Instead of focusing on basic exercises, nutrition, and consistency; we get sidetracked and endlessly wonder which arm or leg exercise will get you the “best fat loss.” 🤦🏻♀️🤦🏻♀️🤦🏻♀️🤯🤯🤯
🌈WHAT ARE THE “BIG ROCKS”?
✨Proper training volume & progression
✨Proper nutrition approach with calorie control
✨Proper amounts of cardio
✨Proper amounts of rest/recovery
✨Proper amount of sleep
👉🏻How do you make sure all of these are on point?! 2 options.
Spend a few years going through trial and error, or speed up the process and hire a professional.🤪
If you’ve been majorly focused on quick fixes, exercise accessories (hey ultra popular booty bands I’m talking about you) or supplements that all promise you the “next big result” in your journey... You can bet you’ve been missing the big rocks, big time.😬😭
❌It doesn’t have to be like that!
Let’s get your big rocks in place together!
🌈Link in bio to apply for 1:1 coaching🌈
➡️➡️What big rocks are you hyper focused on right now?! Comment below!
💥PROGRESS💥 Major progress has been made this bulking phase! I’ve gone from 69-70kg to 74kg in a few weeks. This is so rewarding because it tells me that my programming and dieting is where it should be! Looking forward to see where I can take this and make some more serious gains before this phase ends! #leanbulk #eatbiggetbig #JMEcoaching
So noch mal 🤪 Beitrag würde gelöscht wegen Urheberrechts 🤔 egal so nochmal ein kurzes Video vom Rückentraining der letzten Woche (diesmal ohne Ton 😅) 3× min 8 low row
4×12 enges Rudern an der Maschine
3×12 Supersatz Latzug breit & Überzüge am Kabelturm, danach gab's noch ein bisschen Bizeps
Meine supps findet ihr bei @paradise_store_92637
und Code 💲DADDY10💲nicht vergessen 😊
No shit there we were! Mark and I just two fat mid grade CW2s destroying to hopes and dreams of everyone on the FOB at this Bench press competition. I knew after we first met and talked our friends ship was going to be special. Thank you @meat_popsicle896
for everything! All the laughs shared, souls crushed and clearing every gym we went to out! I miss you more then words can express. I hope you are up above telling all the skinny people to get the F out. I promise to live my life to the fullest. It is a precious gift that can be taken away from is at any time. I remember this day we walked in the gym for this FOB bench press competition. The first thing you said was damn! Looks like a #smallarmsconvenscun
I love you bro! #beastmode #eatbiggetbig #onlythegooddieyoung #gonetoosoon #bestfriend #everyoneskinnygetout #liftheavyshit