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Nothing like a few sets of heavy squats and some occlusion training today was my 4th leg session in 6 days...the way work fell etc messed up my schedule - certainly suboptimal but still needed to get in and hit my numbers , rep test next week...hopefully see some good numbers 🤷‍️

1 ° refeição do dia, #jejumintermitente20hs , pensa numa comida gostosa após um longo dia, com direito, a aeróbio em jejum pela manhã e 4 litros de água...🤔 Isso é maravilhoso ️ # 200 gr de contra filé grelhado, e salada a vontade #segueoplano #tamojunto #gfrancofitness #gfrancofitnessdietas #maronba #ficagrandeporra #foco #foconoobjetivo #secabarriga #semdesculpas #semmimimi #vemmostro #lowcarb #dietasemsofrer #dietalowcarb #cetogenica #fitness #fitnessmotivation #ganhodemassa #cutting #bulking #ganhodemassa

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Three steps of my #fitnessjourney ️ Not the first and not the last step ‍️ I’m growing, without pressures, unhurried but nonstop For me, this journey became my lifestyle, I changed and what I’ve done until now is what I want to do in the future Fighting for my health, enjoying fitfood and working out ‍️ 🇮🇹 Tre passi del mio percorso fit️ Né il primo né l’ultimo ‍️ Sto crescendo, senza pressioni, senza fretta ma senza sosta Per me questo è diventato stile di vita. Sono cambiata e quello che ho fatto fino ad ora è quello che voglio fare nel futuro Lottare per la mia salute, godermi il cibo fit e alzare ghisa ‍️ #fitness #fitnessgirl #fitnessmodel #fitnessjourney #fitnessmotivation #fitlife #fit #fitgirl #girlwholift #girlwithmuscles #muscle #muscles #girl #workout #gym #gymlife #bodybuilding #bodybuilder #bulking #bulk #bulkingseason #journey #change #fitfam #health #healthy #nopainnogain

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Bulking all over the summer and got up nearly a stone trained hard and eat very gd to get sick for a week and lost it all I’m pissed off over it now trying to get it back before the summer now all week I was thinking of giving up but I can’t to addicted to it ..boxing coach license tomorrow and I’m still sick can’t cancel be waiting over a year for it so hopefully I’ll be ok .. #bulking #training #fitness #boxing #healthyfood #abs #fitfam #irishfitfam #gymmotivation #instagood #instadaily #instalife #instalike #l4l

@phillyoc1 0
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. . . . . . Sometimes your boyfriend has to remind you that yes, you are growing and yes, you're going to go through rough patches..... some will last long and be very difficult.......... But I'm realizing that I'm going to come out stronger on the other side, even though right now that's difficult to see. Thank you @the_massmatician for always encouraging me and loving me, even in my darkest of times. . . . Come see me at @mortsmartinibar tonight! . . . #mortsmartinibar #morts #flex #strong #strongwoman #shehulk #ladybeast #liftheavy #strive #focus #discipline #pushthroughthepain #darktimes #darkness #trainpastthepain #bulk #bulking #gym #bodybuilding #bodybuiler #arms #delts #growingseason #smile

You gotta enjoy the process. Enjoy the battles. Take advantage of the day. You have 24 hours everyday, make them count 🥇🥊

️DUMBBELL ROW️
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 Everyone seems to do this at some point, literally just pulling the dumbbell straight down and straight up. Now, this isn’t wrong it still works that lats for width!
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 Instead of going just down and up, try fully extend your arm let the dumbbell fall out your in front of you like the picture above (fully maximises the stretch) and pull it back to your lower lat. This is just simply a better way to perform this exercise.
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I’ve started doing the right way and I’ve noticed a lot more width in my back! Credit @samiotaki_official - 🤙Follow @profitnesscircle for daily nutrition & training tips -

Hi #fitfam ! Ready for an update!? * * So back in September i was 5 ish pounds away from my original goal weight. However i really wanted to put on muscle. After doing tons of research the obvious answer is lift heavy and EAT. Hahaha * So, i increased my calorie intake and kept increasing the weight. I noticed my weight increasing so i hide the scale and kept going. All together i gained a little over 10 pounds back. * Anyway! It’s been almost 4 months since i started a “bulk” and now it is time to “cut”!! When i logged back onto my fitness pal i saw the picture on the left from august and holy moly what a difference * Now, i’m trying to tone down and maybe lose the 10 i gained but KEEP the muscle. I’m really watching my protein intake and continuing to lift heavy but i’m also incorporating cardio every other day 🤷‍️ We’ll see how this goes! * I’m gonna miss over eating and blaming it on a “bulk” but i also don’t want to end up where i started! So, back to measuring and daily smoothies * * #fitness #fitnessmotivation #fit #fitnessgirl #fitchick #girlswholift #girlswhoworkout #gym #gymlife #fitnessaddict #weightlossjourney #transformation #bulking #gains #protein #doitforthepeach #bootyworkout #weightlifting #healthylifestyle #fitmom