mjdelaney7 mjdelaney7

1,294 posts   130,579 followers   566 followings

ṃ ı ɢ u є ʟ  | c h a s i n g t h e n ѧ t u r a l h i g h | Coaching: 📧 delanetraining@gmail.com⠀ ⠀⠀⠀⠀ ⠀⠀⠀⠀ ⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀

get ya tits out for the gram it's Friday bitches ✌🏼😎 🎉
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#naughtyhatwearingunit #pecsfriday #sunsouttitsout #what

Full day of eating (cutting) is up on my story - sticking to deficit calories wasn't exactly challenging as I ate a fuckload of rubbish last night (someone left it here so had to get it out the way) 🙂
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I didn't go out and buy stuff especially for this or put together anything elaborate - just a normal day, ticking boxes and getting the job done. Also just decided to record it this morning so.. 😅
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Target intake was 2800kcal with macros falling within acceptable ranges (170-200p, 60-75f, remainder carbs) rather than specific targets - something you might wanna consider allowing yourself if you're not in the later stages of comp prep 🤔
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Pic is from a HOT AF Koh Tao gym back in June 💀🔥
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#tbt

7 WEEK NATTY TRANSFO 😎💪🏼
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Got a fair few questions about this on my story last night so thought I'd address them here...
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WEIGHT - Don't know because it isn't something I'm personally in the habit of tracking - 90% of the time progress is gauged visually. I don't set weight goals because for me it's irrelevant (though I understand it's another way to gauge / confirm progress).
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DIET - Was in a slight surplus, but the dietary approach probably wasn't the main factor in the change.
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TRAINING - LPP rest repeat.
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CONCLUSION - My lifestyle changed markedly and my physique adapted to reflect this 🤷🏻‍♂️ Most influential was a sudden reintroduction of effective, progressive resistance training following 6 weeks of none whatsoever due to an arthritis flare up and a holiday 😅 The reintroduction of dietary consistency (calorie surplus, adequate protein) aided this, as well as muscle memory and a sense of urgency to get back what I'd lost 🔥🔥🔥
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Your physique is a product of what you consistently do. If you'd like a training programme or meal plan built around you and your circumstances (injuries / limitations, availability, experience) drop an e-mail to delanetraining@gmail.com to receive more information 📲💪🏼
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#transformationwednesday #lolwhat #naturalbodybuilding

when she tells you she 'can count them on one hand' 😅🙊
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wearing @physiqapparel supreme tee (personal fave cos the fit is loyal). code 'MIGUEL' to save 🤙🏼

Anything you can do, I can do balder 🙃 #selfiesunday #shaveyourheadtoday

PULL-UPS! Been opting for a wider, overhand grip lately instead of the usual closer / hammer grip. Have also stopped arching my thoracic spine - a bad habit for me as it makes the movement more horizontal, and allows the lower traps to assist more (fine if you simply wanna lift more, not fine if you want maximum lat focus).
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Instead, I've been contracting my abs slightly to keep my body more rigid whilst performing the exercise, in a bid to minimize the loss of force production and help prevent swinging (not extending the arms as much as I am will likely help with this too). I don't use straps - just pretend my hands are hooks and forget about em 🤷🏻‍♂️
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This is set 3 of 5 which I usually do heavier / lower reps (4-6) and the other 4 being in the 8-12 range. I do this for all main / compound exercises where possible.
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For info on fully customised training & meal plans as well as online coaching, hit up the e-mail in my bio 🤙🏼

nothing to see here, just some harness safety checks 😅
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#tbt #watchitpervert #throwyabackbackthursday

when you've been fully tensing for about 10 mins and the obliques decide they've had enough 😤👋🏼 #seeya #inabit #kthanxbye

when I was a kid, I wanted to be a paleontologist (a dinosaur man). years later, I'm the proud owner of a tricep lateral head resembling a velociraptor claw. 🙂🦖
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wearing @physiqapparel supreme tee - use code 'miguel' to save 🤟🏼
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#tricepratops #diplodocus #triassicperiod

haters will say it's an injection site 💉😏
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#holidayshred #shredflanders #shredballs #shredperry #throwback #selfiesunday

business as usual... 😏

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