irkwangfit

Erica 🌼

🇨🇦🇨🇳🇺🇸 📍D.C. 🌱makin vegainz 💪powerlifting | bodybuilding 📧 irkwang@gmail.com for online coaching + collabs 🎥 Latest video ⬇️

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It’s upper body day but I still flex da quads 🤦🏻‍♀️ . . Bench 95x3(with 2 assisted reps) ➡️ 90x5 ➡️75x8➡️65 close grip x8➡️plyo pushups . . PS- what are your opinions on unsolicited advice at the gym? I think I’ve come to the conclusion that I’m fine with it if I already have some sort rapport with that person (i.e. see them all the time at the gym, small talk, gives me spots, etc) but if it’s someone I’ve never seen who “forces” it upon me, I’m turned off from taking their advice...even if it’s good. Although I did end up taking someone’s unsolicited advice today and it helped me 🤷🏻‍♀️idk what do you all think?? . . . #girlswithmuscle #gymlife #quads #pushday #benchpress #girlswholift #girlswhopowerlift #fitnesslifestyle #vegainz #veganswholift #veganfitness #fabletics #strongwomen #vegansofig #gymshark #healthandwellness #glutes
Couldn’t decide which pic I preferred so here’s both 🤔happy Monday friends! . . My new haul video featuring the activewear I got on Black Friday/Cyber Monday is now up! Link in my bio if ya wanna check it out ✨ . . #girlswithmuscle #mondaymotivation #fitnesslifestyle #novababe #vegainz #girlswholift #girlswhopowerlift #restday #gymlife #haul #veganfitness #vegansofig #veganswholift #healthandwellness #quads
Vegan protein pancakes made with @arrowheadmills pancake mix! Definitely gotta add in some sort of sweetener (syrup, fruit, stevia,etc) but it’s awesome to finally find a vegan protein pancake mix!! 😋 . . . #vegansofig #whatveganseat #veganism #veganfoodshare #plantbased #plantpower #vegan #veganfitness #healthylifestyle #proteinpancakes
Heavy deads & squats — decided today I need to deload this week to kind of “reset” my central nervous system lol. I’m feeling a bit of a stall in my deadlifts and I think I just need to take a lil volume/weight break from this movement (and especially the squats) for this week. Will still do squats but very minimal work...anyways... . . Sumo single at 235➡️squats 190x3 (form broke down a little but issa rep PR) ➡️175x3➡️hip thrusts 2x10 . . Hope you’re all having a great Sunday! New YT video will be up tomorrow 😌 . . #girlswithmuscle #fitnessmotivation #gymlife #squats #deadlift #fitnesslifestyle #healthandfitness #girlswhopowerlift #strongwomen #vegainz #veganfitness #powerlifting #strengthtraining #gainz
On a lil mini vacation but still tryna make some gainz 🙄119.6lb this morning ✨ . . Squats: 180x4➡️175x4➡️155x4 Bench press: 95x2➡️90x2 . . Hope you’re all enjoying your weekends as well 💖 . . #girlswithmuscle #fitnessmotivation #gymlife #squats #benchpress #fitnesslifestyle #healthandfitness #girlswhopowerlift #strongwomen #vegainz #veganfitness #workoutmotivation #strengthtraining #gainz
Hi friends!! Here’s a lil quad focused workout for you ✌️ . . 🦵overhead Bulgarian split squats 3x10 per leg 🦵paused front squats 4x8 🦵goblet squats with heels on dumbbell 3x12 . . Also did 4 sets of the cable adduction machine afterwards! Happy Friday peeps 🥳 . . #girlswithmuscle #quads #legday #squats #girlswholift #girlswhopowerlift #gymsharkwomen #fitnesslifestyle #vegainz #veganfitness #fitnessmotivation
Thinking of these yummy chocolate cookies I made the other day! Made with dates, figs, mulberries, cocoa powder, and cacao nibs 😋 . . . #healthyeats #veganfood #vegancookies #veganism #veganfoodshare #veganfoodie #plantbased #vegan #plantprotein #cacao #chocolate #veganfitness
y’all this morning has been a MESS. *this selfie and these clips are from the weekend lol* . . 🤦🏻‍♀️ Story time...I woke up this morning and was running late (again) to the gym and couldn’t find my car keys. I decide maybe I had left them in the car and so I search for my spare key for 20 minutes. I eventually find it and go out to my car, only to find that the spare key DOESN’T WORK!! (It was just the fob, not actual key). I stand at my car window, staring at my beloved keys that are staring back at me from the drivers seat. *Why me why and I can’t go to the gym now sigh* I call my mom to bring me my spare eventually and try to accept all the events that just transpired without scolding myself too hard(yay i tried!) then I go into my gym bag to look for my contact lens case cause I had been planning on putting them in after my workout. I can’t find them so I’m like AaGH whatever I’ll just OPEN A NEW PAIR . And then I put on my shoes and feel something in them and it’s my contact lens case. 🙄Ok goodbye done with u Thursday . . PS these random clips show 185x3,195x1,205x1 + 205 fail. I really dislike those la fitness squat racks!! Not suitable for shorties ☹️ also random selfie at the end lmao . . . #fitnesslifestyle #girlswholift #girlswhopowerlift #gymlife #vegainz #girlswithmuscle #girlswithmuscle #fitnessmotivation #gymmotivation #squats #quads #tilyoucollapse #fabletics #veganfitness
Leg day ✌️was in a bit of a rush this morning and so didn’t actually do all the exercises I wanted 😬 . . 1️⃣Box squats 6x8, increasing weights with each set. Worked up to 185 for this 💫 2️⃣Good mornings 4x10 3️⃣Single leg cable rdl with a row at the top??? (I need a more eloquent way of saying this lmao) 3x10 on each leg . . The last exercise was def my fave! Give it a go if ya want. Happy hump day ✨ . . #girlswithmuscle #fitnesslifestyle #girlswholift #girlswhopowerlift #legday #boxsquats #quads #gymsharkwomen #gymmotivation #veganfitness #vegainz #hammies #gwpl #squats #fitfam
Back day today 🤘swipe + save for your next back day!! . . 1️⃣Lat pull downs 4x12-15 (two sets both arms, two sets one arm at a time) 2️⃣Bent over row 4x8 3️⃣Sumo paused deadlifts 2x3 4️⃣Conventional paused deadlifts 2x3 (paused DL are good for working on keeping the muscles under tension, working on your lockout, getting the bar off the ground on heavy lifts) 5️⃣Rack chins 3x6-8: don’t sleep on these lol. They’re seriously tough, especially if you fully extend your arms 🙋🏻‍♀️ . . . Hope ya give this a try! Happy Tuesday 💖 . . #gymsharkwomen #girlswithmuscle #deadlift #backday #girlswhopowerlift #girlswholift #powerbuilding #vegainz #veganfitness #bulking #gymlife #fitnesslifestyle
Happy Transformation Tuesday ✌️There’s a lot going on here so let me explain - 2016 is back when I first started lifting. I didn’t really count calories/macros, just tried to go to the gym no matter what, even if it was for 10 minutes that day. My mentality was “at least you went.” . . This mentality helped me develop the habit of going to the gym. I wasn’t going anymore just to look “better”—I went because it came naturally to me, because I was used to going, and because I always felt better afterwards. . . Fast forward 2 and a half years. I’m still figuring it out. The gym is still sometimes a struggle, but more often it’s a struggle to take a rest day than to go workout. I love the endorphins, the small changes, the atmosphere...all of it! This year in particular, I started paying more attention to my diet/nutrition. I needed to be honest with myself about how much I ate, and I needed to confront my unhealthy eating habits (usually restricting and then overeating/binging). . . I’m still not fully “there” yet. I still have days where I overeat despite being full, but I’m working on it. Body changes add up and take time; mental changes and habit-building are the same. I’ve learned so much, but still have a lot more to learn ✨ . . With that being said...go to da gym, it’s fun!! 🥳 . . #fitnessmotivation #transformationtuesday #gymlife #fitnesslifestyle #iifym #nutrition #vegainz #veganfitness #quads #girlswithmuscle #girlswholift #girlswhopowerlift
Vegan carribean food I had the other day!! Barbecue chick’n, vegan mac&cheeze, creamed spinach made with coconut milk + plantains (swipe to see) the barbecue and the plantains were def my fave 😋 @sunrise.caribbean . . . #veganfoodshare #veganjamaicanfood #veganfitness #veganism #vegan #vegansofig #whatveganseat #junkfoodvegan #plantpower #veganfoodporn
Yesterday’s leg day!! Disclaimer: I always start my workouts with the big compound movements(squats, deadlifts, bench) in order to not tire myself out for them. I did low reps and singles of heavy squats before moving on to these accessory/burnout exercises, but I didn’t show them here because the weight you use for your own workouts will vary+it would be about 5 more videos. Without further ado!!!!⬇️ . . 1️⃣Banded goblet squat with side kicks (10 kicks per leg) superset with banded stiff leg deadlifts (15 reps) for 3-4 sets 2️⃣Barbell reverse lunges - 4 sets total of 12,10,8,8 reps with weights increasing on each set (p.s. i took off my shoes to feel the activation more but ended up sliding so DONT DO WHAT I DID SOCKS ARE SLIPPERY 😭) 3️⃣Heavy hip thrusts 3x6 with (with warmup set of 10) 4️⃣Frog pump/thrusts? 3x12-15 (slap those feet together and embrace the strange looks you get!!!) . . Lemme know if ya try this out! My glutes are supa sore today 😅Happy Monday friends 💖 . . #girlswithmuscle #fitnessmotivation #legday #glutes #squats #hipthrust #gymlife #alphalete #lunges #motivationmonday #girlswholift #girlswhopowerlift #vegainz #veganfitness #plantpower
Me ft. a qt with a boo-t . . Leg day is always better with friends who push u!!! Posting the workout tomorrow 😌happy rest of da Sunday ♥️ . . #legday #glutes #sundayfunday #alphalete #gymshark #girlswholift #squats #gymmotivation #fitnesslifestyle #vegainz #fitnessmotivation #asianswholift
Had the pleasure of working out with this beaut @savvyandfit_ today ✌️ . . Bench press: 80x5➡️70x10➡️50x10(close grip) ➡️tricep extensions 5x10➡️side raises 3x8 . . Hope you’re having a gr8 Saturday y’all ✨ . . . #girlswithmuscle #fitnessmotivation #pushday #benchpress #gymlife #fitnesslifestyle #girlswholift #woc #womenofcolor #athletesofcolor #vegainz #asianswholift #fitfam #chestday #triceps #strengthtraining
Happy Friday friends! We made it 🥳here’s the 🦵+🍑 focused workout I did today: 1️⃣Barbell back squats 5x10 2️⃣Pistol box squats 4x10 per leg 3️⃣Bulgarian split squat 3x10 per leg 4️⃣Smith machine weighted jump squats 3x20 . . . Not too long or complicated of a workout, but holy crap my legs were shaking afterwards 😅bookmark for dat next leg day 👌 . . . #legday #quads #glutes #legworkout #girlswholift #girlswhopowerlift #fitnessmotivation #fitnesslifestyle #gymlife #squats #girlswithmuscle #vegainz #veganfitness
Thinkin bout this sesame bagel + house potatoes + tofu scramble combo I got from Mark’s Kitchen the other day 😋I could really use this rn 😭 . . #vegan #thiccmas #veganthiccmas #veganfitness #tofuscramble #veganism #plantbased #veganfoodporn #veganfoodshare #whatveganseat #plantpower
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