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Joe DeFranco  Official Instagram of Joe DeFranco & DeFranco's Gym

https://www.defrancostraining.com/jeff-cavaliere/

🚨NEW PODCAST ALERT | EARLY RELEASE!
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As promised, I've posted this week's podcast a day early in an attempt to make the busiest travel day of the year more tolerable for you guys. (You're Welcome) 🙂👍🏼
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🎙Episode 140 of the #IndustrialStrengthShow w/ @athleanx is now available on @itunes & stitcher - or you can listen directly from my website. [LINK IN PROFILE]
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I really enjoyed talking shop with Jeff Cavaliere. He's someone who's made it to the highest level in the fitness industry - and he's done it ETHICALLY. I really respect what's he's accomplished (and HOW he's gone about it). I think you guys will learn a lot from Jeff while listening to this week's show. [*My interview with Jeff starts at the 16:30 mark into the podcast.] Enjoy👍🏼
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www.defrancostraining.com/jeff-cavaliere/
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#podcast #fitness #strengthandconditioning #athleanx #jeffcavaliere #defrancosgym #joedefranco #training #nutrition #athlete

BIG ANNOUNCEMENT: 2017 SB911 Transformation Contest Top 20 REVEALED!
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Our worldwide Strong Bastard 911 Transformation Contest was a MASSIVE success! 1000+ lifters, coaches, athletes, and washed-up meatheads from across the globe joined this year's contest. Every one of them used our world-famous SB911 program. We are extremely proud of each & every person who entered and FINISHED the contest...and our #DeFrancoInsider community really stepped up to offer training and nutritional support in our private FB group. We truly appreciate that community 🙏🏻
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Here's the deal: To say it was "tough" to narrow down 1000 entries is a massive understatement lol. @smittydiesel and I have had countless conference calls (some of which got very heated 😡lol) about placings and how the voting might play out. In the end, we came to the conclusion that we NEED YOUR HELP!
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We will be setting up a twitter poll this Friday (Black Friday) for the TOP 4 finishers in each category - and YOUR vote will matter! Stay tuned... 😉
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Again, CONGRATS to ALL the entries and everyone who has ever purchased the #SB911 program 💪🏼
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www.StrongBastard911.com

This week officially kicks off the "holiday season" so I wanted to remind everyone how I feel about New Years Resolutions 😉 #MondayMotivation #StartNow #Success #successquotes #DeFrancosGym #DeFrancoInsider #CPPS

Coming next week to the #IndustrialStrengthShow!
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Many people have asked me if there will be a new Industrial Strength Show next week (due to the show falling on Thanksgiving). Here's the good news: Not only will you be getting a new show; you'll be getting one of the BEST shows to date with @athleanx!
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I spent the majority of today in CT with Jeff Cavaliere and it was worth the trip! Not only did I get to learn more about the inner-workings of his wildly popular YouTube channel...I also got to see his KICK-ASS gym, AND we recorded a 75min podcast that you guys are going to love!
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NOTE: Make sure you're subscribed to "Joe DeFranco's Industrial Strength show" on @itunes so you don't miss this week's show. *I just may drop the show a day early so it's available for everyone on the busiest travel day of the year. #YoureWelcome 😉👊🏼💪🏼

🚨NEW PODCAST ALERT!
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🖐🏻5 Gym Lessons I've Successfully Applied to Life/Business
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🎤Episode 139 of the #IndustrialStrengthShow is now available on @itunes & stitcher - or you can listen directly from my website. [LINK IN PROFILE]
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👂🏻After listening, lemme know what you guys think! What lessons have YOU learned in the gym and applied to YOUR life, business, etc?
www.defrancostraining.com/5-gym-lessons

WHERE IT ALL STARTED...
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I don't do many #ThrowbackThursday pics, but I just found these so I had to post them. These 2 pics were taken the very 1st day I officially started my own business and opened the "door" of DeFranco's "Gym" (aka, the "Storage Closet", aka, "The Shady Back Room", aka "The Dungeon").
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As a point of reference, the distance from the front wall to the back wall was 24ft, and the side walls were 10ft apart. (I often refer to my original facility as being 500sq ft, but the reality is, the "useable space" was even smaller.)
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To all the aspiring gym owners / entrepreneurs reading this: Next time someone tells you that you "CAN'T" do something because you don't have enough space, you don't have enough money, you don't have enough "connections", you don't have enough {fill in the blank}... Tell them to "F*ck off" 🖕🏼and think of this picture... A 240sq ft CLOSET that started with 3 high school clients - and by the time I moved out of this space (3 years later) this closet was PACKED with high school & college All-Americans, NFL players, MLB players...and even a future WWE superstar (what up @real1 👊🏻😉). I went from "the guy who couldn't afford to open a real gym" to the "Owner of the World-Famous DeFranco's Gym". This storage closet turned into a BRAND that now enables me to support an entire family doing something I love each & every day. You can do ANYTHING you want if you're willing to put the time in and work your ass off. (Take it from the guy who got 890 on his SAT's and started in a closet, literally) 😉👍🏻💪🏼💪🏼
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#TBT #DeFrancosGym #defrancostraining #humblebeginnings #successstory #entrepreneur #entrepreneurmindset #LiveYourPassion #defrancoinsider #cpps

WHO'S GOING TO BE IN NYC ON DECEMBER 2ND?!
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I will be conducting a live (90min) Q&A / Speed & Power Workshop at @solacenewyork - located at 38 E 32nd St. This @strongnewyork event will benefit the @movember foundation to help raise awareness of men's health issues.
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*Other speakers/attendees include: @kennysantucci @brandonlilly3 @silentmikke @fbaftermath @davedurante & @jenwiderstrom
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Hope you guys can come out and support a great cause. Looking forward to seeing all of you there 💪🏼

This is a quick snack I've been having every night before bed. Today I made it for breakfast so I figured I'd share it with you guys...
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*There was a "Donuts with Daddy" function at my girls school this morning, but I (literally) have a 22-hour workday ahead of me so I didn't wanna start my day with donuts lol. I still brought my girls to school (and got to spend quality time with them) - I just skipped the donuts and made THIS when I got home:
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🥚JOE D's MAYO-LESS EGG SALAD
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3 hard-boiled eggs (sliced up in bowl)
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1 container @good_culture cottage cheese (The BEST freakin' cottage cheese on earth!)
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Approx. 1 teaspoon mustard
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A few pinches 👌🏻of Himalayan Pink Salt
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SMASH all that 💩 together (sprinkle a little paprika on top IF you prefer), and THAT'S IT!
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Only 4️⃣ingredients & quick as hell to prepare! (I won't even attempt to make something if it requires more than 5 ingredients and/or 10 minutes of my time 😂
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Try it and lemme know what ya think?!
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#healthysnack #healthyfood #goodeats #CookinWithJoeD #NotReally #IjustThrowShitInAbowl #ChefBoyarJoeDee :))

ADVANCED PUSH-UP SEQUENCE
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🔥I call this "34 reps from Hell"🔥
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Today I performed 2 sets of this sequence at the beginning of my workout - BEFORE I Barbell Bench Pressed. This pre-fatigued my Triceps & Pecs so I didn't need to go as heavy on the barbell bench. (This is a great way to give your body a break from heavy lifting, yet still get an incredible workout & massive pump :) 💪🏼💪🏼
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PERFORM THE FOLLOWING 4 EXERCISES BACK-2-BACK:
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1️⃣Bodyweight Tricep Extensions x 10
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2️⃣Diamond Push-ups x 8
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3️⃣Shoulder-Touch Push-ups x 6 (each arm)
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4️⃣*Squeeze Push-ups x 4 (*perform a 3sec ISO-squeeze at the top of each rep)
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*My apologies to the great Frank Sinatra for speeding up this video and making him sound like Alvin the Chipmunk 😂

CHANGIN' THE WORLD... ONE SHOPPING CART AT A TIME 😉
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My 6-year-old kids decided to take it upon themselves to clean up after some LAZY, CORNER-CUTTIN' BASTARD. ❤️#PutYourCartBack #SundayMotivation #DontBeLazy #DontCutCorners #DontCheat

BAND PULL-APART FOLLOW-UP [videos]
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👎🏼Bad technique [1st video]
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👍🏼Proper Technique [2nd video]

The 1️⃣ Exercise EVERYONE Should Be Doing!
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Earlier this week I was asked the question: "Is there an exercise that you find yourself recommending to EVERYONE - from your professional athlete clients to your grandmother?"
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My answer was, "Yes. The band pull-apart." THE REASON: Most people have poor posture - whether it's due to the demands of their sport or from sitting and staring at their phone/computer all day." Because of this, I recommend extra volume each day for the postural muscles of the upper back. Enter the Band Pull-Apart 👍🏼
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To make sure you're getting the most out of your BPA's, DON'T make these (extremely common) technical mistakes:
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❌Arch your low-back, flare your ribs and stick your belly out, in an attempt to shorten the ROM
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❌Bend your elbows (in order to shorten the ROM)
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❌Extend your wrists back (in order to shorten the ROM)
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*It's not enough to just "do your band pull-aparts"... DO THEM RIGHT! -Joe D. [Photo credit: @brandonblurts]

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