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irina__fit irina__fit

376 posts   3233 followers   1026 followings

Irina  ❤️WORKOUTS, NUTRITION, MOTIVATION ❤️ 👙 NQ 👙NPC👊 💪 Gym rat 🍴 IIFYM 💊🤓pharmacy student💉 AZ👉CA👉PA🍑🦂🐶🎂

Had a blast training glutes with @b_perino followed by cardio on stairs.
Here is a TIP for those who can't stop holding hands while on stair master. Not only it prevents u from holding hands but also increases intensity and totally kicks ur ass in short amount of time👉try holding 20 lb bar on ur back💯that is a killer. U are gonna be dying in 10-15 min. If u are feeling like a beast, add a booty band as well😘Happy training!!!!!
#cardio #weightloss #iifym #hiit #workout #workoutmotivation #inspiration #gym #gymrat #bodybuilding #stairs #fatloss #fit #fitness #fitfam #npc #ifbb #bikinicompetitor #sweat #strong #diet #nutrition #flex #nevergiveup #keepgoing #nodaysoff #youcandoit #girlswholift

#tbt
The struggle is real. Working 70 hrs a week. 5 doubles, 6 am to 9 pm job duty with a whole hour break to myself😂 (this is when I need to do my cardio) BUT I get whole 1/2 day off on Sunday😬
So NOT ready to tackle this week but I have no choice.
Anyway, just an example of how u don't have time for shit, but u find time for things that matter💯🙌Have a good week everyone!!!!
#motivation #inspiration #abs #tan #muscle #shredded #summer #diet #nutrition #weightloss #legionofboom #strong #noexcuses #hardwork #nodaysoff #nevergiveup #fitness #fit #fitfam #npc #bikinicompetitor #ifbb #gym #gymrat #bodybuilding #bulking #iifym #cardio

Have you been lifting, doing cardio and eating clean consistently and not seeing any changes???!!!! Time to switch it up. Keep eating clean ( don't change that😂) switch up ur workouts or the style of training. Crank up the intensity. Girls: *switch to circuit training
*incorporate plyos
*perform supersets *incorporate hypotrophy
*incorporate hiit
*try different kind of cardio
If your goal is fat loss, you should be sweating, breathing hard. And no matter what ur goal is, always do your best at giving it ur all💯
*on a side note, I am finally seeing results from reversing. Increasing my macros ( I'm doing iifym now), decreasing cardio AND still losing weight🙌
#cardio #motivation #cardio #npc #bikini #bikinicompetitor #fatloss #weightloss #iifym #diet #girlswholift #girlswithmuscle #summer #bodybuilding #squats #hardwork #fitfam #fitness #fit #gains #nevergiveup #nodaysoff #strong #gym #gymrat #lift #abs #nutrition

When ur pics are so blurry cause ur hands are shaky AF after workout
Here is BI/TRI WORKOUT from this am😊
Wide grip barbell curls x 10
OH tricep press x 12-15
X 3

Rope curls x 15
Diamond pushups x 10
50 mountain climbers
X 3

Reverse bicep curls x 10-12
Tricep kickbacks x 12-15

Single arm DB curl x 8-10 (kneel in front of bench and use bench to support elbow)
Tricep dips until failure
Bunny hops over bench x 20
X 4
#workoutmotivation #gymrat #gym #fitness #fitfam #fit #selfie #iifym #bodybuilding #flex #arms #muscle #girlswholift #girlswithmuscles #cardio #bulking #macro #flexibledieting #grind #goals #strong #legionofboom #diet #offseason #nevergiveup #npc #bikinicompetitor #weightloss

Bodybuilding is an art. Just like a sculptor you sculpt your body the way you want it💯🎂
GLUTES/LEGS WORKOUT -use freebar or all same weight for following circuit
BB goodmornings x 15
lunges x 10 each leg
25 calf raises
x 3

BB hip thruster with back on bench 4 x 15 (pulse for last 5)
leg extension 15, 12, 10, 8
Hamstring curl 15, 12, 10, 8
DB rear foot elevated squat 4 x 12 each leg
hamstring curl (feet on swiss ball) 4 x 12-15
standing glute kickbacks on cable machine 4 x 15 each leg
squat holds 3 x 1 min each🍑🍑❤️
#workout #motivation #photooftheday #glutes #legs #bodybuilding #squats #girlswholift #girlswithmuscles #gains #instagood #goals #fitness #fitspo #fitfam #photoshoot #bikini #npc #nevergiveup #nodaysoff #cardio #weightloss #diet #flexibledieting #iifym #macro #food #nutrition #gym #gymrat

Being a woman is AMAZING💯but not always the easiest thing. I'm not talking about us-bad asses doing like duuh EVERYTHING 😂😂but especially its hard when it comes to hormones and weight loss. Thanks to our Mother Nature hormones can affect us a lot and yes I am going to use it as an excuse, it especially sucks and sabotages the shit out of ur life. So.... here I am, finally, on a way to better relationship with my hormones👌
Slowly coming to maintaining my weight while increasing my intake and decreasing cardio. Thought of a show I might be doing next year. But for now- lean bulk💪
SHOULDER WORKOUT
1.Smith machine shoulder press 10lbs per side. Do 6 reps then hold at the top for six seconds with elbows soft so there is still tension on your shoulders. Do five reps hold five seconds, four reps hold four seconds, all the way down to one rep.
2. Curved bar upright row 30lbs 20x lead with elbows
3. Side raise with 7.5 lb db at glutes and raise with pinkie up 15x
Do above 3x

1. Seated hammer press palms face eachother and push straight up 20lb db 15x
Superset with Standing squat hammer press to failure use 10lb Dbs at least 20x
Tri laying skull crusher 30lb bar 20x
Do above 4x

1.Clean and press 40 lb bar 20x
2.rope face pull for rear delt about 45 lbs 15x pull elbows out and back with rope
3. Rope tri extensions 30lbs 25x😘😘
#workout #shoulders #muscle muscle #strong #cardio #grind #goals #fitness #fit #fitfam #girlswholift #girlswithmuscle #curves #motivation #inspiration #hardwork #nevergiveup #nodaysoff #nofilter #gym #gymrat #weightloss #iifym #flexibledieting #diet #lifestyle #npc #bikinicompetitor #bodybuilding

Because no leg day should go without @mbslingshot band👌🙌
WORKOUT
Smith lunges with 20lb each side 20x per leg
Superset with medium height box jumps 20x
Wide leg deadlift with straight legs 35lbs about 20x
Do 4sets

Walking lunge with 60lb bar 25x each leg
Glute kick back machine 20x each side with a medium heavy weight
Squat jumps with wide legs 35x no weight
Do 4 sets

Hip abduction machine leaning fwd 20x
Seated ham machine leaning fwd 20x
Do 4 times

Finish with 50 BW glute bridges with 3 sec pause at the top👉👉KILLER 💦
#sundayfunday #workout #legs #legday #quads #goals #grind #girlswholift #weightloss #selfie #gym #gymrat #fitness #fit #fitfam #strong #motivation #bodybuilding #npc #bikinicompetitor #lift #lifestyle #nevergiveup #nodaysoff #cardio #iifym #flex #muscle

Well, this happened today😊my very first #tattoo is in the books. I've always wanted one. Something meaningful to me, but I didn't know what. And lately I have been going through stuff and it just came to me that this is what I want and where I want it. I know it's "upside down" 😂but I wanted it for MYSELF so I can read it and not other people. Being in the US on my own has taught me a lot. one of the things is to always stay and be strong no matter what. It's important to have support system but if u only have urself, know that u are capable of EVERYTHING.
#strong #motivation #inspiration #nevergiveup #fitness #girlswithtattoos #girlswholift #bodybuilding #fit #nevergiveup #staystrong #positivevibes #mood #unstoppable #nodaysoff #bestrong #muscle #gymrat

If I can grow huge ass shoulders my life will be complete😂 #goals
Short on time👉quick high rep burn out is the way to go. Because Wonder Woman 🎥😂
#workout #shoulders #arms #nodaysoff #nevergiveup #strong #mindset #mood #movienight #muscle #curves #girlswholift #girlswithmuscle #iifym #carbs #pump #npc #npcbikini #ifbb #bodybuilding #weightloss #nutrition #diet #flexibledieting #flex #selfie

#mondaymotivation Missing leaner days😢 schedule is getting crazy but been really on top of my macros. Baby steps. It's the little things that matter that will add up to big results!!! #motivation #inspiration #gym #gymrat #legs #muscle #shoulders #workout #weightloss #diet #flexibledieting #macro #npc #npcbikini #ifbb #iifym #cardio #carbs #nutrition #fitness #fit #fitfam #girlswholift #girl #curves #nevergiveup #posing #strong

Had big plans this morning👌💯than I overslept 😬 I guess cardio is out of the window but killed arms💪
Asst pull ups: 15 x 4
Narrow grip lat pull: 20,15,12,12,12
Single arm row: 20,15,12,12,12
Seated row: 20,15,12,12,12
Reverse fly: 20,15,12,12,12
Face pulls: 20,15,12,12,12
Upright row: 20,15,12,12,12
Barbell curl: 20,15,12,12,12
Hammer curl: 20,15,12,12,12
#sunday #workout #arms #muscle #curves #flexibledieting #flex #shoulders #curves #strong #fitness #fitfam #fit #gym #gymrat #motivation #inspiration #npc #ifbb #iifym #diet #nutrition #consistency #macro #cardio #weightloss #lift #russian #nofilter

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