Pushday Photos & Videos

36 minutes ago

Starting to slowly get better at this whole dieting process, currently weighing in at 73.8kg and 16.1% bodyfat! Currently reverse dieting which means whilst Im still losing fat ill keep adding calories to my diet (slowly) and Im currently up to 2.1k daily (35% protein, 45% carbs and 20% fat still tweaking this)....keep meaning to buy one of the @gymshark legacy vests but this is the real @gymshark vest still going strong since it was first released back in the day! #gettinglean #bodyfat #pushday #gymsharkog #sharkwithbiceps

10
2 hours ago

Today’s main lift was the db flat bench and progression week in and out. I took a leap of faith and went from the 62.5kg to the 70kg and hit 5 and week by week I’ve hit 5,5,6,7 respectively on my top set. Happy with this progression and hopefully got the 8 next time to move tit he 72.5kg. Enjoying the back to basics approach priority in my workouts is on the main lifts and progression in the squat/deadlift/Db bench/t bar row/high incline shoulder press. All are going up and I won’t change a thing until I plateau which will be a deload week when this happens. I’m not using a specific periodisation method of when to deload I’m self regulating and listening to my body, when lifts are going up, my joints start to niggle and overall feel tired I listen and take some time off but atm I’m feeling strong and joint and cns are all good. Hitting 3 exercises per muscle group with a max of 2 sets per exercise with a push pull legs split and added rest days if needed now I’ve reversed into the bulking phase. Calories around 3000 on average with 1 meal off plan per week and highest day on leg day which will often include the meal off plan followed by a low carb rest day which I’m trying to throw in a deficit plus keto approach on rest days to experiment with insulin sensitivity as a surplus will drop sensitivity as will high amounts of carbs, we can only produce so much insulin so make the most of every bit of it. I don’t know how it will go as past bulks every day has either remained surplus or maintenance on rest days but interested to see how it works if it does play a role. I will continue to run berberine with carb meals to improve it also and I’m excited to see what I can bring when I cut down next year #bodybuilding #training #gym #personaltrainer #bench #chest #progressiveoverload #nutrition #experiment #insulinresistance #70kg #food #caloriesurplus #legday #pullday #pushday

100
2 hours ago

A little edit from yesterday’s training session something abit different to the normal content I post☺️ at PureGym Harrogate

171
2 hours ago

Check out yesterday's shoulder workout for #pushday . These were combined with my chest workout. . Exercise labeled "see below" - start with as heavy as you can and do 5 reps. Drop 5 to 10 pounds and do 10 reps then drop another 5 to 10 and do 15 then lastly, drop 5 to 10 and do 20. Take 15sec breaks between each round of reps. . #oldnavyactive #myoldnavystyle #shoulders #shoulderday #shoulderexercise #shoulderworkout #bouldershoulders #pushworkout #dumbbells #smithmachine #anytimefitness #workoutoftheday #wod #gains #thefitmama #girlswhotrain #girlswholift #push #muscle at Hutchinson Anytime Fitness

180
3 hours ago

Decent session today, shoulder still playing up so can’t really bench 😢😢. Making do though. Shoulders and Tris felt good today so onwards and upwards 💪🏼 #pushday #pushdayworkout #deltday #delts #shoulders #triceps #tricepsday #deltday #tricepworkout #train #training #training #trainingday #training💪 #weighttraining #traininghard #trainisane #traininsaiyan #fitness #fitfam #fitnesslife #fitnessaddict #fitnessjourney #progress #teamvegeta at Nuffield Health Letchworth Fitness & Wellbeing Gym

290
3 hours ago

Buja! Noch ein Ziel erreicht! 🎊 Ich versuche seit über nem Jahr mäßig ambitioniert die 20er Kurzhanteln zu drücken. Wer meine Story guckt, weiß, dass KH Schrägbank seit einiger Zeit theoretisch fest im Plan ist - allerdings halte ich mich viel zu oft nicht dran. Ich mags einfach ehrlich nicht - was auch daran lag, dass ich die blöden 20er nie hoch bekommen habe. Tja, und nun: heute ging’s. Nicht schön, aber immerhin 2 Wiederholungen und alleine hoch bekommen! Zählt! 🎉 Danke an @out_of_line6 fürs Motivation sein 💚 Mal dazu gesagt: ich hab davor schon 3x4 52kg und 2x10 47kg gedrückt. 😬 #chestday #push #pushday #brusttraining #femalelifters #bench #schrägbank #bankdrücken #benchpress #pr #newpb #progressnotperfection #femalefitness #fitgirl #fit #fitspo #theosgym #fitnessmotivation #fitnessgirls #stronggirl #girlswholift #lifting #gym #gymgirl #liftheavy #girlswhobench #workout at TheosGym

410
5 hours ago

a few stage shots from my classic physique debut.. I definitely plan to compete in this category again someday!! I had fun up there and can’t wait to do it again 💯🤞🏾 .. as for now, time to grow & improve at Hawaii Convention Center

1115
6 hours ago

Last weekend was huge for Junee Florentine exploration with exploration dives into Porcupine Pot and 341 cave as well as surface exploration on Cave Hill, @aklocker and Stephen Fordyce proudly showing off two empty reels from their push dive in Porcupine Pot which yielded 300m of virgin underwater passage with no end in sight!! . Photo: @andyterhell . . . @otterdrysuits @lightmonkeyofficial @fourthelementdive @hollisdive @aspiringsafety #tartarusfilm #seatech #otterdrysuits #discovertasmania #caving #cavediving #pushday #adventure #explore #exploremore #greatsuccess #underground #tasmania #australiasdeepestcaves

230
7 hours ago

Late upload but BENCH DAY!!! Today was my 3x5/3/1+ with 210lbs for my last set. Coming back from being sick definitely affected my bench performance today. My first two sets felt a bit heavier. For my last set, I can tell that I'm kinda lop sided and that first rep was hard! 😆 Luckily I was able to grind out a second rep and I will gladly take that! I hope everyone had a good day! STAY POSITIVE! 🏋🏻‍♂️ Thanks to @iballard7 for the spot #chest #triceps #pushday #shoulders   #biceps #legday #legs #squats #powerlifting #instagrampowerlifting #bodybuilding #instagrambodybuilding #physique #proudbutneversatisfied #gym #gymlife #gymmotivation #fitness #gains #motivation #fitnessmotivation #Alphalete #apeathletics #everforward #barbellbrigade #gymshark #alphaclothing #riseliftinggear #ghostlifestyle👻

442
7 hours ago

Have you had your breakfast today?! at Milan, Italy

622
7 hours ago

LANDMINE WORKOUT. . - Single arm rows. - Rotations. - Squat and press. - Roll up and press. - Single arm press. - Lunge and press. . Perform each exercise for 30 seconds with 20 seconds rest between and try to complete 3 rounds. . #landmine #upperbodyexercises #shoulderworkout #coreworkout #fullbodyworkout #womensfitness #menshealth #wod #landmineexercises #buildingstrength #power #pushday #personaltrainer #loughton #loughtonessex #ptstudio #femalepersonaltrainer #pushingexercises #humpday #girlsthatlift #buildmuscle #functionaltraining #increasetheload #hiit #30minuteworkout #fitfam #instafit at Loughton Movement Clinic

393
9 hours ago

follow @getrippedtodayy ・・・ ➖ *CUTTING CHEAT SHEET FOR RAPID FAT LOSS* by ➖ So you want to lose body fat quickly? Great idea, but beware. The faster you try to lose body fat, the more muscle you risk. You don't want to screw it all up and lose you hard-earned muscle mass just to end up the same size you were before you had any muscle. ➖ Here's how to cut rapidly while preserving muscle: ➖ ✅ Caloric Deficit & Protein Intake: you want to eat less calories than you burn to lose weight (BW in lbs x 11 is an agressive but sustainable deficit) & you want to eat high protein so the weight you lose is ONLY fat. ➖ ✅ Strength Training: you need to lift weights as if you were looking to build muscle. Focus on getting stronger on the big compound lifts in the 4-12 rep range. If you stay in that caloric deficit long enough, your strength will eventually stall & you'll have to do your best to maintain it. In the meantime, hit PRs. ➖ ✅ HIIT: long slow cardio can be very catabolic in an agressive caloric deficit, meaning it will break down muscle for energy. Not to mention, it will increase appetite drastically & spike your stress hormone, cortisol. Which will make it harder to burn fat. You want to burn as many calories as quickly as possible & also at rest...hence the HIIT. You don't have to sprint, you can burpee. I don't care, just short & intense. ➖ ✅ Sleep: sleep is anabolic, i.e needed to produce the hormones that help you build muscle and lose fat. Sleep deep and sleep tight for 7+ hours. ➖ Now, if you're looking for a step-by-step program to burn fat rapidly (2-3 lbs/week) while building muscle, click the link in my bio 👉 ➖ Oualid. * * *

802
10 hours ago

Chest and shoulder boulders 💪🏼🤘🏼

662
10 hours ago

I've cut my chest and back day down to 20% of the workload to step away from some of the bodybuilding stuff and increase recovery. I'm currently experimenting with pausing the first rep then playing the last two reps of the set by ear. I kept the same working weight for the last set of 5 on flat and did dead stop pin presses at chest height. -Flat bench/ Pull-up superset 30,10x4,5/10x6 -Incline / Hammer row superset 8x5/10x5

341
10 hours ago

BENCH PRESS 1RM UPDATE: Hit 315 on bench today for an all time best 1RM. First time making out in quite awhile. Yes, my brother had his hands on it and said he didn’t help at all for all the people that are about to hate on me lol. But to clear my conscious and to prove to myself that I can hit 315 for 1, I am going to try it again next week and make sure he isn’t touching it. Will keep you updated. 325 before the new year is the goal! . . . #fitness #gains #hardgainer #pushday #pullday #legday #upperbody #lowerbody #workout #gym #buildmuscle #musclebuilding #gainmuscle #musclegain #musclesplit #oakley #ectomorph #maximizemuscle #musclegrowth #bulk #bulking #bulkup #bulkingseason #aesthetic #volume #chest at Indiana

29328
12 hours ago

Forever wanting a lift off, but never wanting to ask someone random for one 🤷🏼‍♀️. . Although I’m pretty much still benching baby weight 👶🏼 I’m finally, finally finding a groove with my form and it feels great! Maybe we can break out of double digits this program (a girl can dream 😉) . Tonight’s workout -6x3 pause bench. -3x8 incline bench -3x10 assisted dips -3x8 hammer press. -3x10 tricep push downs. . @gymsharkwomen @gymshark at Crunch Fitness FH

655
13 hours ago

Push Day Baby 💪🏼🏋🏻‍♂️ Dumbbell Incline Press(Did Not Post) 40Ibs 12reps 50Ibs 12 reps 60Ibs 12 reps x 2 sets SmithMachine Decline 105Ibs 12 reps 125Ibs 12 reps 135Ibs 12 reps x 3 sets Machine Fly 90Ibs 12 reps 100Ibs 12 reps x 3 sets Superman Ab Rollout (Did Not Post) 12 reps x 4 sets Machine Bench Press 70Ibs 12 reps 80Ibs 12 reps x 2 sets 90Ibs 12 reps Seated Tricep Press(Did Not Post) 45Ibs 12 reps 50Ibs 12 reps x 3 sets Upright Row(Did Not Post) 50Ibs 12 reps x 4 sets Bench Dips (Did Not Post) 20reps x 4 sets SkullCrush(Did Not Post) 40Ibs 12 reps x 4 sets Front Plate Raise 25Ibs 12 reps x 4 sets Machine Tricep Extension(Did Not Post) 40Ibs 12 reps 50Ibs 12 reps x 3 sets NEVER GIVE UP!! #keeppushingforward #fit #happy #nevergiveup #miami #florida #gym #gymmotivation #youfit #youfithealthclubs #fitness #fitnessmotivation #sweat #wwksquad #tricepsworkout #triceps #shoulderworkout #shoulders #chest #chestworkout #pushday #nevergiveup💪 #tired #gains #nopainnogain #lifestyle #lift

281
14 hours ago

Decent delt pump from today’s push 🤪 . Push days are a real challenge for me. I try to stay away from barbell and bilateral machinery on push days to avoid using my dominant (right) side more than my left to push the weight. To ensure equal growth, I have been making an emphasis on unilateral movements to increase the mind-muscle connection of both my left and right delts individually. Especially with a subluxated shoulder injury (5 years ago now 🙄), my left shoulder has always felt a bit weaker than my right. However, by making it a priority I’m determined to increase the mass on my left shoulder and ultimately grow an overall more balanced upper-body physique 💪🏻 . #pushday #shoulders #chest #pumpkindelts #bouldershoulders #triceps #flex #strongnotskinny #riseup #balance #fitnessmotivation #girlswholift #strongwomen #fitness #inspiration #motivation #strong #abs

496
15 hours ago

‼️ Banded Bench Press ‼️ ———— 📚 I get questions almost every time I put resistance bands on the bar. Besides trying to look like I know what I’m doing here are some other reasons I use resistance bands ⬇️⬇️⬇️ ———— ✅ helps ‘explode’ out of the bottom position ✅ helps acclimate to heavier loads ✅ helps build concentric strength ✅ builds lockout strength ———— 📈 The bench press follows an ASCENDING strength CURVE - meaning it’s the hardest when the bar is on your chest and as you execute the movement it gets easier and eventually is the easiest at the top of the lift. Therefore adding bands allows you to accommodate the resistance - the bands provide ⬆️ resistance at the top of the bench (the easy part) and ⬇️ resistance at the bottom of the lift (the hard part). This allows optimal/efficient tension throughout the ENTIRE ROM. ———— 175+RBx5x5 at Alameda, California

593
15 days ago

Love a chest day 🏋️‍♀️🔥 🔥💪🏻 - Pressing at all angles will keep your chest evenly proportioned - 🔥 - 5 sets heavy bench press straight to a drop set minimum 10 reps on each drop - 😶😶 - Repeat this with both incline and decline press and tell me how it’s feeling the next day 🤣🤣🤣 you won’t be disappointed 💪🏻🔥🔥🔥 at Wycombe Leisure Centre

483