[PR] Gain and Get More Likes and Followers on Instagram.

chrismomongan chrismomongan

202 posts   3305 followers   1524 followings

Chris Momongan 🇵🇭🇺🇸  👨‍🎓B.S. in Exercise Science 🌐ACSM Exercise Physiologist 🏋️‍♀️Personal Trainer At Life Time Fitness Johns Creek

Max Effort Upper Body feat @liftindaisies and @baolerina
Spoto Close Grip Press
Top single 225lbs
Back off sets 180lbs 3x5
-----------------------------
Did spoto close grip Press which is where you pause 1 inch from your chest. This conjugate cycle, I'm really learning a lot about my weaknesses. Today, failing 240lbs at lockout tells me I need to prioritize my triceps, which makes sense since I always do a lot of biceps. Really like how meta weak point training is and I love figuring ways to adapt my training based on what I'm lacking. If you are always peaking you're never adapting so it's good to identify what's weak and switch up your training. -----------------------------
#health #fitness #fit #followback #fitspo #workout #bodybuilding #gym #train #training #health #active #core #motivation #instagood #determination #lifestyle #getfit #exercise #transformation

Max Effort Lower Body
Safety Bar Paused Squats
Top single 275lbs
Back off sets 225lbs 5x3
-----------------------------
First time doing Safety Bar squats was fun. Getting used to the handle took a while, but got the hang of it towards the end. Also, really liked squatting with my sabos, will do it more often.
-----------------------------
#health #fitness #fit #followback #fitspo #workout #bodybuilding #gym #train #training #health #active #core #motivation #instagood #determination #lifestyle #getfit #exercise #transformation

Max Effort Lower Body
Sumo Deadlifts
Top single 405lbs
Back off sets 225lbs 3x5
-----------------------------
Been a long time since I've done Sumo. Learned more about technique today from @baolerina . Teaching me to sit back more and pull the slack out. I actually really liked today's sesh and may do more sumo pulls indefinitely.
-----------------------------
#health #fitness #fit #followback #fitspo #workout #bodybuilding #gym #train #training #health #active #core #motivation #instagood #determination #lifestyle #getfit #exercise #transformation

Max Effort Upper Body Monday with @baolerina
Band Bench single
Bar 235lbs
Peak Band Tension 70lbs
Lockout 305lbs
Backoff sets 185lbs
----------------------------
#health #fitness #fit #followback #fitspo #workout #bodybuilding #gym #train #training #health #active #core #motivation #instagood #determination #lifestyle #getfit #exercise #transformation #conjugate #conjugatemethod

Salt + Pepper Pork. My favorite!
--------------------------------------------
#food #foodporn #yum #instafood #followback #yummy #instagood #lunch #tasty #delish #delicious #eating #foodpic #foodpics #eat #hungry #chinese

Showing some of my coworkers some conjugate periodization. Got Alex working up to 315lbs with 2inch block. Maybe some bands next conjugate day...
-----------------------------
#health #fitness #fit #followback #fitspo #workout #bodybuilding #gym #train #training #health #active #core #motivation #instagood #determination #lifestyle #getfit #exercise #transformation

Light Volume Squat Day
4x5 225lbs
Accessories: Hungarian KB Goblet Split Squats and one arm overhead split squats via @ofpugsandmonkeys
-----------------------------
Back to my powerlifting program. Doing 3 volume days (ez, med, heavy) followed by a conjugate day where I work up to heavy single to triple and the do back off sets. Also, going to be deadlifting less often. Maybe a volume day one week and alternate to a conjugate day the next. A 5 day split with squat, bench/vertical pull, vertical Press/horizontal pull, hinge/hamstrings,squat, rest, bench/total body HIIT, rest. Goals are steady progress this fall with no injuries so we'll see. -----------------------------
#health #fitness #fit #followback #fitspo #workout #bodybuilding #gym #train #training #health #active #core #motivation #instagood #determination #lifestyle #getfit #exercise #transformation

Conjugate Bench Day with the bois
Max 2/3inch block singles. Got up to 265lbs😥. Fun lift sesh on my day off.
-----------------------------
Thankful for some good lifts with some good company @baolerina @huy_huynh14 @__dnguyen & Joseph😧
-----------------------------
#health #fitness #fit #followback #fitspo #workout #bodybuilding #gym #train #training #health #active #core #motivation #instagood #determination #lifestyle #getfit #exercise #transformation

Myredith's Glute circuit 3 rounds of 10 reps each exercise
KB Goblet box squats
One arm KB bent over rows
KB Hip Thrusts with Slingshot
-----------------------------
I have @filipinapeach do box squats exclusively since she has excessive forward lean from breaking at the hips. She probably could do squats with a 2.5lb plate under her heels but she tells me that she really feels her glutes activate on box squats so we'll stick with that for now. Hip thrusts are also another glute exercise I'll use for her hinging movement. One way to make it harder without increasing the load is doing one legged hip thrusts. Really happy 😊with her progression!
-----------------------------
#health #fitness #fit #followback #fitspo #workout #bodybuilding #gym #train #training #health #active #core #motivation #instagood #determination #lifestyle #getfit #exercise #transformation

TRX bodysaws -----------------------------
Today's my rest day so experimenting at work. Tried some TRX bodysaws since we don't have good sliders for my feet here. I thought, I'm okay with rollouts with an roller, so maybe I can do these but these were tough. Supposed to keep back as neutral as possible while going back and forth but my core is definitely not as rock hard as I'd like. It's good to step out of your comfort zone every once in awhile. If you only do powerlifting, try some different stuff. What I see is most people only do what they're good at and never work on weaknesses. It sucks but it's humbling and can only make you stronger.....
-----------------------------
#health #fitness #fit #followback #fitspo #workout #bodybuilding #gym #train #training #health #active #core #motivation #instagood #determination #lifestyle #getfit #exercise #transformation

Was supposed to go for deadlift max but delaying till next week.
Conjugate fun for today:
20 inch Box Front Squat single 275lbs
3.5 in hex bar block pull deadlift 365lbs
Accessories: front squat machine, leg extensions, leg press, one leg TRX RDLs, Hungarian split squats
Thanks @sam_huh for the iPhone8 quality vid
-----------------------------
Box Squats and front squats are great for people whose back squats look like good mornings. If you hinge forward too much or have low back pain, box squats are a great alternative. Combining it with front squats was kinda awkward but was fun and not too taxing. Lately I've avoided deadlifting with barbell off ground until I'm ready to max out. Hex bar block pulls were fun and felt really great. Maybe next week I'll be ready max out....
-----------------------------
#health #fitness #fit #followback #fitspo #workout #bodybuilding #gym #train #training #health #active #core #motivation #instagood #determination #lifestyle #getfit #exercise #transformation

Most Popular Instagram Hashtags