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Lou Hondo  WBFF Muscle Model Pro Currently becoming A Certified Life Coach🧠 Sponsored Athlete @CWFIT #TEAMCWFIT Connecticut USMC Purple Heart Wounded Warrior

Big Back Babay!!
Lots of pulls💪🏽🇺🇸
I don’t really like filming while I lift and it also takes so much time away from the actual training when trying to set up a stupid video so I just try to film a few exercises that I do which are a bit unique in my workouts.
Rope pulls, this #exercise can be done to help workout many different muscles but a lot is based on how your form is and what muscles you’re concentrating with contracting and pulling with.
I like to reach far and pull down deep focusing on utilizing my back muscles contracting with each pull and reaching far with the next hand and repeating. I try to stay with at least 30 seconds straight pulling and resting for about 30 seconds and going again. I will sometimes do this for anywhere between 4-8 sets and just keep pushing it with staying on time.
The sled work with #burpee’s I like to input as a great #finisher to raise my heart rate and do as many sets down and back as I can with minimal resting.
It is very easy to loose form and start getting too tired with these exercises where you end up wasting the entire exercise because you allow the fatigue to set in and let your body slack with doing the work. That’s where your #mind must be #strong to keep pushing yourself to do each rep properly as best you can and staying #focused with the exercise.
#Ropes #TheEdge #FlexFriday #Wbff #WbffPro #TeamCWFit #CWFitness #MilitaryMuscle #MericaLabz #WoundedWarrior #SemperFi #SemperFit #Back #Pulls #SledWorkout #BattleRopes #SpaceForce #GruntStyle #USMC #Fitness #Hondo #PullDay

Leonida Leg day!!!
Warmed up with 100 reps, light weight each leg on leg ext & leg curls.
Then kettlebell lunges 20 steps minimum starting with 30lb KB each hand with less than 60 seconds rest and worked up 5lbs each set till getting to 50lb KB’e each hand for 2 sets and then worked back down 5lbs each set till I got back to 30lbs

10 sets total with less than 60 seconds rest between each set.
After that I grabbed the sled and did multiple sets bear crawling slowly with about 275lbs down and back.
Finished up with some leg presses.
Was a decent leg day and def built a good sweat that was much needed.
#SemperFi 💪🏽🇺🇸
#LeonidasLegs #SemperFit #LegDay #Lunges #KettleBells #Sled #BearCrawl #Wbff #WbffPro #TeamCWFit #CWFitness #TurfWork #PushYourself #DontSettle

My favorite part about #October each year.
#TheWalkingDead returns.
And in honor of the return of the show I figured I’d post how I met #KingEzekiel @kharypayton not to long ago at #ComicCon
Such nice guy and loves to smile lol
It’s almost time for the new Season.
Who’s excited?

#WalkingDead #RicksLastSeason #Unicorn #Zombies #WhoWillDie

Gambit is just as excited as I am to try the Pumpkin Kodiak Pancakes 😝
It’s about to get Basic As Fu@k up in here!!! 🎃🙋🏼‍♀️ @kodiakcakes - They put the PUMP, in Pumpkin Spice💪🏽🇺🇸 #Basic #Pumpkin #PumpkinSpice #October #Fall #KodiakCakes #Gambit #Fitness #Wbff #Breakfast #Pancakes #SemperFit #SemperFi #BestTimeOfYear

Take a guess what I worked out today? While still included the #Sled into my workout.
This one requires very good form while stretching the chest into position and then pushing thru fully to engage the chest properly.
After 5 straight days off from the gym and not feeling good, this was a much needed workout to come back and sweat it all out to💪🏽🇺🇸 #SledWork #Chesticles #Form #Push #Wbff #WbffPro #Fitness #TheEdgeFitnessClubs #TeamCWFitness #CWFit #SemperFi #MilitaryMuscle #Turf #SemperFit #Otomix #WoundedWarrior #MericaLabz

When you’re sick and on bed rest for 2 days straight.
At this point I don’t care about anything but sleeping with the pups, eating junk food and binge watching netflix.. Time to active my time machine.

#SickLife #StrepThroat #JunkFood #AtLeastIHaveWater #DontJudgeMe #Airheads #PuddingAndApplesauce

Beer and deep fried food😍💪🏽🇺🇸
#TheBigE #NewEngland #Beer #Fair
#DeepFriedFood #GetInMyBelly

Some more sled work for #SundayFunday. Single Hand over hand sled pulls along with double hand sled pulls💪🏽🇺🇸 #Edge #SledWork #Hondo #MilitaryMuscle #Pulls #Sled #Otomix #EdgeFitnessClub #Fitness #Turf #Wbff #WbffPro #TeamCWFitness #CWFitness #MericaLabz #SemperFi #Fitness #SemperFit #Form

More #Sled work on back day💪🏽🇺🇸
I don’t even know how many times I went down and back but my heart was racing.! Must have done at least 8 sets with the sled for as minimal rest time between as I could.
I see people everyday doing the same type of workouts. Change things the fuck up!
Are you wondering why you may not be seeing changes as quickly as you’d hope?
Most of you don’t really push yourself in the gym and majority of you do some of the same shit all the time. I see it everyday. You should be breathing hard and breaking a sweat with almost every exercise you do. None of this waiting to really push it at the end of your workout, you should be trying to push and go hard for almost every set you do. If you’re not dropping down to your knee’s to catch your breath after certain sets than you’re just cheatin yourself. Don’t wonder later on why you’re not getting the results you expected from the half ass workout you put in. You get back exactly what you put in💪🏽🇺🇸
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#fitness #Sledwork #Workout #Motivations #Punisher #Pulls #Burpees #Marvel #TheEdge #TeamCWFit #CWFitness #BigBack #BackDay #SemperFi #SemperFidelis #BattleRopes #Wbff #WbffPro #GetSome #KeepGoingTillYouDrop #Hondo #MericaLabz #MilitaryMuscle #WoundedWarrior #Pulls

Today is a day that changed many of our lives. Our #journey in life is something that is ever changing and always a challenge. Today reminds us that as much as we want things to be perfect and peaceful in the world, the truth is #evil will always lurk among us. Everyone has a calling and not all of ours are the same. Follow your heart and what feels right. I always knew I chose the right path no matter the outcome because it’s what we take from it that matters.
Semper Fidelis #9/11
P.S. One of these photos the camera guy caught me as we were being shot at. Take a guess which one by my reaction 🤣😂 #PewPewPew #BigBoyCanRunWhenMyLifeDependsOnIt #Marjah #Afghanistan #Marines .
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#USMC #ThePush #MarjahMarines #Military #HelpingKidsEvenInWar #Infantry #SquadLeader #Hondo #WoundedWarrior #NeverForget #SemperFi #War #Afghan #Combat #throwback

Little throw back to the time I was in #Scotland training with the British Royal Marines.
Top of one of the 3 mountains we climbed.
From left to right: David Hester II myself, Justin Trett 💪🏽🇺🇸 #USMC #BritishRoyalMarines #CQB #RTT #SemperFi #Marines #Throwback #Mountain #Scottish #Military #CrossTraining #Hike #ClimbingMountains #Beerfest #Summit #SemperFidelis

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