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After a less than stellar deadlift day to start the week I had been intent on finding some redemption in my upper body work yesterday afternoon, and I’d say the goal was achieved! Began from the bench press with working sets of 175lbs for 6 reps, 185lbs for 4 reps (first clip, sets shown in order), before then descending back to 175lbs for an additional 4 reps, and 155lbs for 6 reps (not shown). Strength has still been coming back slowly, but the main takeaway from yesterday’s sets was the feeling of finally hitting my stride with my new bench press technique. Definitely the smoothest and most consistent my bar path has felt thus far! Followed up the bench with some pretty standard accessory work for myself, including pull-ups (second clip), straight arm lat pulldowns (not shown), one arm preacher curls alternating between supinated and neutral grip reps (third clip), and a triceps superset consisting of overhead extensions on the cables straight into band pressdowns to failure (fourth clip). #bench #benchpress #pullups #preachercurls #overheadtricepextensions #biceps #triceps #arms #armday #upperbodyworkout #powerlifting #meetprep #bodybuilding #fitness #training
Superset arm day with @mitchell_vardy62 last night, what a pump! -Straight bar cable curls + straight bar cable pushdowns (5 sets) Curls: 15, 12, 10, 8, 6 Pushdowns: 15, 12, 10, 8, 6 -Incline dumbbell curls + dumbbell kickbacks (3 sets) Curls: 12x3 Kickbacks 15x3 -Barbell 21s + diamond pushups (4 sets) 21s: 7 lower, 7 upper, 7 full (x4) Pushups: 15x4 -EZ bar reverse curls + decline skullcrushers (4 sets) Curls: 15x4 Skullcrushers: 12x4 -Cable rope hammer curls + machine dips (5 sets) Curls: 20x5 Dips: 20x5
‘The first year and a half I trained, every time I stepped in the mother fucking gym I worked arms, because I was determined to get some big ass mother fucking arms. Somebody gonna tell you that that ain’t the way you do it, that it don’t work that way, that it’ll be overtraining, I already told you, fuck you overtraining mother fuckers’ - CT Fletcher, 2013 Arm day with @fkruger420 #ctfletcher #armday #arms #adidas #nike
How hard can it be? 🙄 It always feels like circus training with balls 🎪 😅 Do you want to do this challenge? Save it and tag #fjchallenge so I find your post and can show them on insta stories 😀 Video📹📹 @fanny_josefine . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . #getfitvideos #gymmotivation #biceps #legs #bodybuilding #friday #fitfam #fitness #fitnessmotivation #legday #squat #bootyworkout #motivation #workout #workoutvideo #armday #strong #gains #abs #health #gymnastics #bodybuilding #upperbody #fitgirls #fitnesslife #gymlover #tgif #core #armworkout
It’s nice when you don’t have to flex and you already see the gains and pump 💪🏻 Had a long workout of glutes and arms and finished off with some cardio yesterday. I am officially on prep so things are getting serious now 👍🏻🤜🏻🌟 #teamuniqueprep
First day back in the gym since my meet. Connor has decided to start lifting so came and put in work with him today, love seeing new people get into fitness! One thing I will always do is offer help to people who want it. Decided to hit shoulders, arms, and abs since I didn’t get to hit those as hard prepping for my meet. Felt good to finally get a pump in again! Time to gain some size back and then lean out for summer. Putting a big focus on abs right now too. Let’s dominate OUR lanes my friends! #thoughtsbecomethings #workhard #workwins #letsgetbettertogether #armday
🔸Flex Fridayyy !!🔸 • • If my left arm/lats could kindly catch up that would be very much appreciated. 🙄😂 • Haven’t had a bicep session in so long so that is exactly what I did today. 💪🏼 • I have had a good week of enjoying training what I want and how I want and now I’m looking forward to starting UFBG 2 with a more relaxed approach, still fitting in some days off from the plan to train areas that are in need of some love. 👌🏼👍🏼 • • #happyfriday #happyweekend #flexfriday #friday #biceps #armday #gymlife #gymmornings #fitness #fitspo #fitfam #girlswholift #strongnotskinny #weightlifting #happy #progress #staymotivated #training #workout #gains #ufbgcommunity #ufbg #nocco #noccouk
Moving on to the strength phase of my macrocycle. Been doing hypertrophy for way too long! Need to maximise motor unit recruitment at my age! Developing neural & intramuscular adaptations. I can already see that I’m lifting heavier. AND- I’ve lost 2.5” from my waist & 2” from my hips, and my fat % has also decreased. Slow but steady. 🏋️‍♀️