Banded Chest Supported Rows - @theowenduffy
looking sharper each week. Looking forward to fight night 💥 🥊
4 Chest Workouts for Mass by @musclemonsters
When it comes to building a bigger chest, chances are, you're already performing the "right" exercises. Are you performing 2 or more of these exercises regularly? If you answered "yes", yet you're unable to build your pecs, then it likely has to do with the principles of your training.
If you want to build your chest effectively and efficiently, you’ve got to keep things simple. Focus on 1-2 main lifts – I’d recommend workouts that allow you to really load the pecs like a barbell bench press and/or incline DB press. Next, you’ve got to get strong at those lifts – the fastest way to get stronger is to get better and that happens with practice… this is why I recommend 2-3x per week. Not only are you going to spend more time growing due to more frequent elevations in muscle protein synthesis, but you’re getting more time under the bar (practice). Lastly, you’ve got to provide your body the necessary nutrients to support growth. I don’t care how frequently you’re training your chest or how strong you’re getting, if you’re not eating enough you’re not going to maximize growth.
Optional cue’s for getting someone into an ideal squat position:
- 1) - Catch the ball
- 2) - Feet shoulder width apart - Chest out
- Deep breath into the stomach
- Drive knees out
- Knees follow toes
- Sit down and back
- Make sure weight stays in centre
- Stay on the heels
- Push thru the midfoot coming up
- Spread the floor
- Head looking forward
- Breathe out while coming back up
As modelled to perfection by future Cork number one goalkeeper Ger Collins (@ger.collins99
) most people already know how to #squat
and do it very well whilst not thinking about it. Research has shown giving people too much to think about while doing a movement results in them becoming more paralysed by all the information and therefore performing it poorly resulting in a frustrating experience for all involved. Giving people as little information as possible in order to do a movement or exercise is far better than giving them loads and loads of pointers(contrary to belief it does not make you seem more intelligent!) Otherwise it gives the impression that the movement is a very advanced and technical movement for them which it more often than not never needs to be. #internalcueing #externalcueing #cpf #raisethebar
Anto, around 50Lb’s down over 1 year, now a better life style and mindset. -
Abs Incredible work by this fella. Now has a better understanding of this whole dieting/ training stuff. -
These results don’t happen over night, nor 6 weeks. If you Truly want to change your ways, get use to the long game. You can lose 8/12/18 LB’s in a month but Without the long game, your never building habits. Do you want to put it all back on or learn how to sustain all this. -
If you want it, go fuc*ing after it 👊🏼
“Wow Michael. You’ve got a great tan. Were you on holiday?” asks everyone. .
Round of applause for that natural lighting making me look even leaner. 🙌🏻
A huge part of losing weight is believing YOU CAN DO IT and realizing it’s not going to happen overnight. 💪
Only 10 days to go from 21 and ‘no sweets’ challenge will be done 🤟🏽
Friday treats with @louiseteee
I have missed out for too many years on a bagel from Bagel Bean in Armagh 😦
This beauty was a BLT Classic melt and it was divine. 😍 .
Now let’s hope all this food gives me the energy for an awesome evening workout 👊🏻
keeping it low key & trying to be so much greater than good for the greater good
Some front Squats and deadlifts (➡️➡️) to start my Friday 💪🏻💪🏻. Suspect the legs might be a tad tired tomorrow 🙄😂 .
🤪Game changers 🤪
Check these flavours out 🤯 🌟 Zero Fat
🌟 Zero Carbohydrates 🌟 27g Whey Protein Isolate
Available in store and online 😍
Few clips from this weeks training fairly good week in terms of reps, sets and weight
The plan is to build on that and hopefully smash some PRs! 💪
Video 1: Deadlifts - 140kg x 2 reps (top set)
Video 2: squats - 120kg x 3 sets x 5 reps
Video 3: Bench - 85kg x 4 sets x 4 reps
Video 4: Squats - 130kg x 6 sets x 2 reps
Video 5: Squats - 110kg x 1 set x 8 reps
Two little skinny prep faces💀🤣.Enjoyed my refeed muffin and black coffee with @gisellefitmiss
today.I think she was drooling abit,great meeting friends going through the exact same feels as yourself🤣basically dying inside on prep🤣.Looking foward to our photo shoot together in a few weeks ,we will have some laugh trying to look sexy but strong as the same time🤣🤣
Light vs dark. Good vs bad. Healthy vs injured.
Nearly 80% of runners get injured at some time . That’s an awfully high statistic for a non contact sport. The two main reasons are structural imbalances, such as having one leg shorter than another, bio-mechanical issues, or experiencing a severe weakness in a certain muscle group.
The other reason is upping the mileage or speed before your body is prepared for it.
So what can be done?
For the structural imbalances, you should start working on a running specific strength program. Get the glutes firing properly focus on proper running form and the rest will follow.
For mileage, well , that’s easy. You just need to cut it back and increase no more than 10% each week.
The mental part is quite often the hardest. Try switching to low impact sports like swimming /pool running, cycling or whatever suggestions your doctor or physio tells you. That way you won’t lose too much of your fitness or muscular strength while still keeping your head in the game. I’m like a demon if injured and for someone that’s usually quite positive and upbeat, it can really get me down. That’s why it’s important to still be active with my time and keep to some sort of training program.
Also, plenty of people go through this and sometimes having a good moan about it to a sympathetic ear can do the world of good. Your friends might not give a shit, but if they love you they’ll just have to smile and feign interest and you can do the same for them some day.
Remember that this won’t be forever and you can come back stronger than before. Positivity is key.
#injury #injuryprevention #running #run #runningtechnique #runnersofinstagram #rundublin #dublinrunners #runireland #irishrunner #irishfitness #irishfitfam #dublinfitfam
I harp on a lot about the importance of compound/multi-joint exercises but there is still a place for isolation exercises in a programme.
Today I finished off my upper body day with some tricep pushdowns on the cable machine.
Extensions are important for elbow health, and increasing your tricep strength/size will transfer to stronger pressing in your bench press, shoulder press, dips, etc.
I like to vary reps throughout the week, one day of 6-12, and another of 15-25. Careful not to go too heavy on these or you’ll aggravate the elbow!
My amazing client @nickdockatie
, weight training twice a week with myself and following a calorie controlled diet. This girl has progressed so much in such a short space of time trough being consistent. Tracking her food and giving 100% during her workouts. A busy mum who works full-time but still makes her health a priority 💪 .
So excited to have Katie continue her training with me and can not wait to see where the next few months take her, well done 😍
Well this was an absolute shit show, haha. Felt like a set just trying to get the bastards on my knees. #gymfail
Flying in camp, fastest, fittest & strongest I’ve ever been. First time I’ve started to feel & look like a professional fighter, can’t wait to get in & perform on October 5th live on @boxnation.
📺 #2weeks #6
Tickets £40 £60 & £100 VIP available from me through DM 👊🏼
Want a protein bar to help hit your protein goals? Then eat the protein bar,although I personally wouldn’t recommend fulfil specifically for anything other than pure taste. A better protein bar with good quality protein around today is @questnutrition
backs that claim up. ———————————————————
You could also choose to save calories and have a bit more meat with your meal or a protein shake instead and use the saved calories for any of the options on the right. The alternatives are endless. I used to eat protein bars pretty regularly but these days I don’t anymore. I have a bit more meat with my meals and use the saved calories for snacks😁😁😁 it’s all down to personal preference though so you do you.
Just don't do it!
As cool as Bulletproof Coffee (coffee mixed with coconut oil and butter) has made itself out to be, if you're trying to lose weight, the last thing I'd advise you to do is ADD extra fat to your diet.
Your average americano or black coffee has about 5 Calories per cup.
Make it according to the "official method" for making Bulletproof Coffee and you can add up to 500 EXTRA calories of pure fat to your daily intake.
Eating more fat will indeed cause you to burn more fat... ...BUT unfortunately you'll also be storing even more as body fat if you don't change anything else.
Coffee is great:
👉 It's tasty
👉 It can help to reduce feelings of hunger
👉 It's loaded with anti-oxidants (it's the main contributor to polyphenol intake in most people's diets)
👉 Black Coffee is virtually calorie free ...BUT if you add loads of cream, sugar, oil or butter don't expect it to help with weight-loss.
#fatloss #diethacks #diet #nutrición #nutrition #coffee #slimmingworld #irishfitfam #irishfitness #ukfitfam #ukfitness #science #weightwatchers #slimmingworld
Pulling 310kg after 8 sets of squats and 8 sets of deadlifts 🤮. Weighing in at 118kg at the moment. Things are getting girthy alright. The good news is I’m still kinda lean at this plus sized version of myself 💁♀️
Success isn't always about greatness
It's about consistency. Constant hard work leads to success. Greatness will come. #teammike
Glute bridge, squat, eat, sleep, glute bridge, squat, eat & sleep.... 👍❤🐒
Today is #worldgratitudeday
Every day I write a few things that I am grateful for in this journal 📔
✅It causes a ripple effect of positivity 🔥
✅It makes you feel good and appreciative of all the good things in life.🙂
So what are you grateful for today? 🙌🙂
Take 2 😂
After copious amounts of abuse from friends & colleagues we reshot the pull up grip video...with a pull up bar in it this time for good measure.
Squats are life.
I can relate squatting so much to my life, which is why I refuse to quit even when the load feels unbearable. So hear me out:
The barbell like life, can bare a huge weight upon our shoulders. These are everyday struggles, stresses, self doubt and the pressure we put on ourselves to do better.
When you commit to that lift, you only have two choices. You can give it all you’ve got and carry that damn weight on your shoulders, or you can give up half way there and let it crush you.
Of course there is the option of never lifting the weight, and staying within your comfort zone because that’s where fear keeps you. But as the old saying goes, nothing ever great came from being comfortable.
So have the confidence to bare the weight, face your fears, do what you think you can’t & try and do one small thing everyday that’s outside of your comfort zone.
190kg @ 80kg bodyweight