ivarphysique ivarphysique

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I V A R G E R E I K O  📍Chelsea Based PT 🎓 20 years in the gym 🇬🇧 New UK citizen 🎉 🌍 Online Personal Trainer 🏆 Men's Physique Champion 🤓🛠Workong on exciting Project..

One of my favourite exercises for traps and back thickness. Two exercises done one by one without rest. Shoulder raises up on Smith Machine and second exercise same shoulder raises up movement with dumbbells. I do 5 sets and about 12-15 repetition in each exercise. 💪🏼🤗==================================== #motivation #goals #fitness #backworkout #fitnessprogress #transformation #cutting #weightloss #imperialwharf #gymlife #gym #chelseacreek #london #personaltrainer #snhfoto #picture #focused #newproject #progress #getfit #training #time #uk #ownboss #shredded #allispossible #target #inthegym #workout

Current condition 12.8% body fat. 98 kg weight. 10.5 weeks of consistent training 5-6 times per week done, since came back from big winter holiday. Mentally and physically feeling in the zone, fully into training routine and holding flexible but healthy food patterns. Couple “cheat” meals per week, having some sugar but not that much. Staying on calorie surplus. Consuming 3500-4000 Calories. My daily diet contains eggs (whole), oats with jam, white rice, rice cakes, cottage cheese, chicken breasts, broccoli and plenty of other vegetables, fatty fish mackerel. From supplements only post workout protein shake. Monday to Saturday normally diet looks like that. Still durning the week I might have food variations, adding steak or potato. Or having some dinner out. Sunday - is different. Normally having pancakes, might be some pasta. What I really don’t eat - bread, ice-cream, or biscuits from the shop, no junk food at all. But on Sundays time to time I might have some homemade cookie or cheesecake, or some other cake, or macaroons. Moderate, never overeating this kind of food. Little tip for today - Please stay on the top of your calories, use formula and calculate how much is your daily calorie allowances. Overeating is same bad as under eating. Try to consume all your daily calories and protein intake during the day. Staying on the top of control will help to prevent cravings in the evenings and binge snacking during the day. Just eat enough good healthy food choices. I use Myfitnesspall app to stay on the top of track! 📝✍️🔑🤗 ================================= #oneldn #imperialwharf #personaltrainer #transformation #goodfood #nutrition #naturlafitness #consistency #key #beyoirbest #fitnesspro #trainhard #gymmotivation #traineveryday #getfit #behealthy #befit #ivargereiko #fitnessforlife #yourpersonaltrainer #London #memsphysique #ukdfba #naturalbodybuildning #chelsea #gymlife #Лондон #мотивация #будьздоров

56 kg x 4 reps on Flat Dumbbell Press done this morning. Personal best updated after long time. Last night I had flight back to London, landed in Stanstead airport around 23:00, by the time when was home was 1:00am and went sleep 2:00am , had short sleep till 5:30am (3.5 h 😱😅). So 7:00am I was at work already, competed session with client and started training. This morning I had feeling, like no way I could wake up and work. Body felt completely tired. However mind was stronger and I forced myself out of bed. Did work and after that made effort and pushed myself to train early in the morning. Tiredness disappeared and I managed to make amazing training session and even update my personal best. 160 kg x 1 rep max on Bench Press and 56 kg Dumbbell Press x 4 reps. Feels great. I realised something - One of the best training session often happen, when you don’t feel like train at all! Forcing yourself to go in the gym and just train will bring this feeling of accomplishing something good for mind and body! Have a strong Monday everyone! 💪🏼🙌🏼🙂Thank you @mathewlcarter for video and @woleadesemoye for motivation 🤝🏆🙏=================================== #oneldn #lift #personalbest #chestday #personaltrainer #gym #fitness #motivation #justlift #fit #fitlife #health #naturalpower #gymmotivation #monday #startingday #pt #london #latvian #fulham #imperialwharf #alwaystrain #inthegym #steong #power #beyourbest #mwnsphysique #natural #bodybuilding

Another long day at @oneldnclub done. Started work at 7:00am and finished just now 19:45pm! 😅 Cycling home 25 min 💪🏼💪🏼👍🏻🚲 🏡! Energy levels are really high! Feel motivated and not tired at all! However time to go and recharge batteries a bit! Will be back in the gym at 7:00am tomorrow morning to start session with 1st client! Tomorrow interesting day - after gym going to visit big football game! ⚽️Chelsea against Ukraine Dinamo Kiev! Fist time in my life visiting football game 😱😂💪🏼!☝️And on Friday I going to BBC TV show. This is my first time on TV 🙈🙈🙈! Not sure what it will be looks like! Super exciting rest of the week waiting ahead!! 🙌🏼===================================== #oneldn #fulham #chelsea #gym #one #motivation #bbc #football #game #goodweek #goodnight #pt #gymday #transformation #fit #fitness #achieve #hello #follow #instagram #gymmotivation #inspiration #dedicated #workout #лондонец #зал #тренировка #мотивация #жизньвЛондоне

Current situation:
Diet: 4000 lean calories. 🍏🍔🥗
Training: 6 gym sessions/week.👊
Cardio: cycling 2 x 25 min/day🚲
Alcohol: non 🤢
Weight: 98 kg. 🤝😎
Body fat: 14% 😝
Competitions: no plans 🤔
Fitness goal: drop body fat to 8 % till summer on as higher calories as possible, increase size. 🤗
Focus: healthy and strong body, balanced life.📝
Work focus: My clients, clients and again clients, your success is my success. 🔑 🏃🏼‍♂️🏃‍♀️🏄🏻‍♂️🏋🏻‍♂️🏋️‍♀️🏂
Upcoming projects: Working on project, where I could work with people worldwide 🌎 🌍 🌎👨🏻‍💻
Plan: day by day learn something new, become better version on myself, be more professional, productive and efficient as a trainer and generally 🤓💪🏼
==================================== #oneldn #training #chelsea #london #100% #chestday #chestpress #workout #gymlife #life #morivation #inspiration #beyourbest #behappy #goals #achieve #2019 #personaltrainer #onlinetrainer #plan #topless #fitnessprogress #one #noone #strategy #success #hustle #quote #quotes #live

Finally getting warmer in London. No more jackets and jumpers. I cycling 🚴‍♀️ to work every day at 6:00am in the morning and today realised it is already getting fully bright in the morning finally! Even last week it was dark night at 6:00am when I had to leave my house! But in same time it means it is exactly 3 month (13 weeks) till Summer! ☀️ Is time to speed up and prepare summer body with six pack!! From now on let’s work harder and be more focused!! You can do it!💪🏼💪🏼💪🏼🙂 Waiting for few of my clients, who still not came back after Christmas 😉 =================================== #onedirection #TagsForLikesApp #harrystyles #niallhoran #zaynmalik #louistomlinson #liampayne #TagsForLikes #1d #directioner #1direction #niall #harry #zayn #liam #louis #leeyum #zjmalik #iphonesia #hot #love #cute #happy #beautiful #randomhashtag #oneldn #instagood #photooftheday

Huge day of my life! Became British! Right timing just before #Brexit :) Guys maybe not many of you know what I live and work in UK 🇬🇧 for 8 years. My journey in UK was not easy and that pleasant at all! I experienced all possible difficulties of foreigner, who trying to start in new country from zero! When came, didn’t speak English! Working 6 nights per week! Then working 7 days + 2 nights per week up to 16 hours per day! No days off. Doing all kind of crazy shitty jobs. Years like that! No travelling at all! However Keep training in the gym all the time. Following my goals! Step by step moving forward changing jobs, later changing gyms. Spending 2 years on doing fitness competitions. Following dream to be better a personal trainer and fitness professional. That’s was a proper journey and it is continuing... I am happy to be now part of UK community. British Citizenship status, is confirmation, approving of my hard work all this years. And I am grateful to this country, what gave me opportunity to build up my dream path and achieve my visions and goals! I think I need to make video or write story about my past in UK 🇬🇧 🤗
===================================== #british #cityzen #uk #ceremony #hardwork #iambritish #unitedkingdom #newcityzen #bigmoment #celebration #passport #london #followingdream #personaltrainer #pt #fitness #gym #motivation #imporialwharf #oneldn #chelsea #belgravia #russianinlondon #gymlife

Hello guys, do you know how much water human should consume every day? What will the right amount?
Water is so important for our body:
- helping regulate metabolism - important for heat of the body - important for brain - affecting energy levels - affecting fat loss
- good hydration preventing flu
That’s just few of many functions! So how many litres we need to consume every day? I always recommend to my clients drink more water. 30-35 ml per 1 kg of weights will be right amount. For example my current weight is 96 kg, using this proportion and calculating 96x30(35) = 2880(3360) ml. Converting to litres and it is 2.88-3.36 litres. That’s my daily intake like must!! What about you guys? Do you drink a lot of water every day? How many litres? 💦 ======================================== #water #fitnesstip #gym #nutrition #mealprep #foodplan #personaltrainer #london #recomendation #transformation #bigarms #biceps #fatlosstips #fit #sport #igmotivation #ig #fitsport #health #healthy #behappy #healthandfitness #menshealth #oneldn #mystudents #newpost

Hello guys! Is Monday today! Woke up with question today! 👉🏼Should I make transformation something similar to this towards summer 2019? It it will be something interesting for you guys to follow? 🤗🙏I feel like I do have motivation to push myself to this kind of results again! Also feel like startling point towards transformation is much better! Now body in my “bulking phase” is leaner then before first transformation. Metabolism is faster as well! Able to lose weight by sitting on 4000 Calorie diet! No cardio involved except cycling to work! I know i have a loyal followers, who following me for long time, about 2 to 4 years now! Any comments would be grateful!!! Make transformations or not? 🤔🤗=================================== #tansformation #mensphysique #transformer #oneldn #puregymhammersmith #puregymwandsworth #fitnessfirstshepherdsbush #gymbox #personaltrainer #pt #weighloss #fatloss #crazytransformation #igmotivation #youcandoit #nextlevel #naturalbodybuildning #ukdfba #wbff #ifbb #yesorno #fitnessmotobation #igtransformation #imperialwharf #chelsea #londonpt #mealprep #onlinecoach #transformationcoach

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