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shanejkennedy shanejkennedy

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SHANE KENNEDY  Actor ๐ŸŽฅ | Footballer โšฝ๏ธ | Heavy Lifter ๐Ÿ‹๐Ÿผ #TheDudeWithTheBrokenStomach ๐Ÿ‡ฎ๐Ÿ‡ช 95LBS - 152LBS ๐Ÿ’ช๐Ÿป โฌ‡๏ธ CRUSHED BY THE BENCH! ๐Ÿ™ˆโฌ‡๏ธ

https://youtu.be/mwC3ASmRrYQ

Big love to all the singletons on V Day! โค๏ธ

SHITE FORM versus GRAND FORM! ๐Ÿ’ช๐Ÿป
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Y'all ain't makin' no gains swinging them dumbbells about!
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Lock those elbows down by your hips. Contract up with nothing but the biceps & SQUUEEZZEE at the top. Then control that eccentric & repeat! ๐Ÿ‘Œ๐Ÿป
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What say you @bradleymartyn? ๐Ÿค”

A completely gratuitous bicep photo...
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No information, value or anything of worth offered to anyone!
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Not even any suggestions on how one might attain a bicep peak or what ones favourite arm exercises are? Does one prefer heavy weight for low reps in an attempt to produce strong biceps with dense muscle or does one prefer lower weight for all the reps to drive as much blood into the muscle as possible?!
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But no, just a bicep flex with nothing to offer or constructive to say. Too many "fitspo's " are doing this these days! ๐Ÿ™ˆ Gas craic altogether!
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As the man @garyvee says, it's not about your follower count or the amount of likes you get but the value of content you provide!
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Happy Sunday! โœŒ๐Ÿป

It was 'bring your baby monkey to the gym' day! ๐Ÿ’

Who's hitting up international chest day tomorrow? .
When it comes to Push Day the amount of people who seem to forget about tempo & the fact that there's 2 parts to a lift is crazy!
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So many dismiss the eccentric contraction in favour of bouncing the bar off their chest.
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I'm working towards finally hitting that big 100kg bench in the next few months but I've got no interest in hitting that lift unless I'm in total control of the bar!
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I'll be aiming for a steady, controlled eccentric with a brief pause and then a powerful, explosive concentric!
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Don't get sloppy! The bar path and tempo matters just as much as locking the god damn thing out! .
๐Ÿ’ฏ coming soon... โœŒ๐Ÿป

400lbs times 3 with a dodgy right knee!
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Not happy at all with the 3rd rep here! The second was rushed fatiguing us too quickly & there's not enough leg drive but this is the first time I locked that 3rd rep out with 400lbs on the bar so I'll take it for now & we'll hit it clean in the next few weeks!
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Body weight still not yet @ 70kg! ๐Ÿ˜ฉ
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Soon...

When your twin's feeling those anabolic vibes & you jealous af! ๐Ÿ’ช๐Ÿป

Looking back over some photos from 2017 it's still a bit mental to think that my bodyfat percentage was as low as 6!
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At the time I was delighted I was looking so 'shredded' but in reality I definitely wasn't eating enough and personally don't think I'd given myself enough time to put on size before I attempted any kind of a 'CUT'.
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This is one major mistake I see teenagers making all the time, especially since the turn of the new year. They come in and perform bro exercises like cable chest flys for days! They're a great exercise if you have built strong pectoral muscles that you want to carve out but when you start out I wholeheartedly believe you should focus on putting on size & building strength before you start copying you're favourite fitfam YouTubers who's more than likely taking all sorts!
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Look at the greatest artists of our time, Michelangelo for example. He starts with a massive block of marble and worked away over 3 years to create the 17 foot masterpiece that is the Statue of David! Point is you need a substantial canvas to create and enough time to make it something truly special! .
All that being said I've thought a lot about the possibility of competing this year. When you have so many friends around you deep in prep you wanna experience that too and see what you can achieve. I could start a mini cut now and look at the various shows 2018 has to offer but I think the best option for me right now is to continue to slowly put on size & build strength over the next 12 months, continue to learn about training and use 2018 as a growing year. Then when 2019 comes if we still have that itch, then maybe we can think about breaking out that chisel and seeing what kinda statue we can create! โ›๐Ÿ’ช๐Ÿป

Saturday 16th January 2016 - Tuesday 16th January 2018.
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I was never coming to just get fit, tone up a little or maintain. I was coming to get as strong as physically possible while building an incredible physique. I'm no where near done. My numbers are respectable but they will increase. My body is decent but it will get bigger & leaner. The end goal is exciting but in reality we are never done. And why would you wanna be when the process is so fucking enjoyable! Eating when you've no desire, when you're stomach is begging for a break is a fucking chore but when you see a once depleted body, one of almost skin and bone, widen & grow and that log book constantly progressing it's rewarding as fuck! .
Let's see where the next 365 days in @rawgymsdublin takes us!
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I'm not showing my legs here cause I'm still waiting on that hack squat! ๐Ÿ˜œ

I'm a long way off those @smith.julian hammies but we'll get there! ๐Ÿ‘Š๐Ÿป
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I haven't trained legs properly since mid December because of a very frustrating patella tendon issue that just won't seem to feck off.
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The last few leg days have all been hamstring dominant with a sprinkling of glutes! Basically any lower body exercise I can perform without aggravating my knee!
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Yesterday I alternated between heavy RDL's and then more high rep exercises & actually couldn't believe how pumped up and stiff the back of my legs were. .
Legs have become my favourite body part to train because I've become very lower body dominant with a decent-ish squat and an ever improving deadlift so it's very annoying to not be able to kick 2018 off going ham on lower body but hopefully it'll just be a couple of weeks before we're back going ass to grass! ๐Ÿคž๐Ÿป

When there's 300 New Years resolutioners in the gym taking up all the equipment & you're trying desperately to control your inner Spartan! ๐Ÿ‘Š๐Ÿป

Hands up if you've got the weakest chest in @rawgymsdublin! ๐Ÿ™‹๐Ÿผโ€โ™‚๏ธ
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One of the big goals in the gym in 2018 is to build up the pecs and increase what we're pressing on the bench & flat DB press! An area I saw minimal progression in last year!
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I've always struggled with high rep sets. Anything in the 10-12 rep range I always have to really mentally prepare myself for before I go into the set. I found a bit of comfort in breaking the set down into 3 mini sets of 4-4-4. This somewhat helped to 'un-psych' myself but in the long run I never saw any real progression as far as moving up to heavier dumbbells go. .
Yesterday evening, after a few decent sets on the 30s & feeling like I still had a bit of energy left in the tank, I had a 'fuck it' moment and picked up the 35s, dumbbells I've never even attempted before.
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I didn't need a lift up but I went into the set thinking I'd be absolutely delighted with 3 reps which I really think hurt me in the end. Looking back on the 3rd rep I definitely think I had at least one more in the tank but I told myself 3 was more than acceptable so it seems that's where my energy decided to give out! ๐Ÿคฆ๐Ÿผโ€โ™‚๏ธ
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When you're plateauing I've been finding it really helpful to get under weight you don't feel like you're capable of hitting for a set. Get used to the feel of it, get confident even just moving it for one rep, build up you're confidence & realise that you're in control of it rather than it being in control of you. Aim for even just 2-3 reps and build the set up from there. Have someone spot you with the lightest finger tips on your elbows to give you that extra little percentage & help you power through the contraction!
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Point is try every trick in the book. Push yourself out of your comfort zone and shock the muscle. .
Hoping to press the 35s for 5 reps in the next few weeks! .
๐ŸŽฅ - @adambyrnefitness .
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Serious ๐Ÿ”‘ to lateral raises!
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Before anyone asks, yes, those are only 4kg dumbbells and they absolutely killed for 3 sets of 12 reps! ๐Ÿ˜ฉThat face isn't just for camera! ๐Ÿ˜‚
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So this is without a doubt one of the most regularly bastardised exercises I see. Earlier this week I saw these being performed in a way that looked like the person was about to take off on a transatlantic flight. ๐Ÿ™ˆโœˆ๏ธ
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My form has never been perfect but I got one little piece of advice from @precisionperformancedublin on Christmas night that has completely corrected my form!
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Keep your arms as straight as possible while mentally focusing on stretching both hands as wide as you can, almost like you're trying to touch either side of the room!
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For me, this has really helped to lock everything in place, control the tempo much better & isolate the delts to a point where I'm feeling the contraction so much better!
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I used a similar thought process while performing the upright cable rows, keeping those arms nice and straight while bringing the elbows wide! .
I might finally get those boulders I asked for at Christmas! ๐Ÿ˜œโœŒ๐Ÿป
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๐ŸŽฅ - @k3vinjohnston

I could really do with tightening things up a bit this year! ๐Ÿ˜œAu revoir 2017! โœŒ๐Ÿป#2017bestnine

20 something years... fuelled by Weetabix! ๐Ÿ˜œ๐ŸŽ‚

Think we're being a little bit greedy this year but sure feck it! ๐Ÿ˜œ๐ŸŽ…๐Ÿป

THE MENTAL IMPACT...
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Fitfam hashtags can be awash with these photos. 'Let's embrace the bulk!' 'Goodbye abs, seya next year!' But no one ever talks about the psychological impact of what the body goes through.
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I've always been a small guy so it's definitely new territory seeing myself get a little fluffier & seeing my stomach protruding more.
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As someone who's been through horrible food issues in the past it's still strange to understand that fats are an absolutely essential macronutrient & they don't just make you fat!
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If you wanna gain muscle & increase the weight on the bar a slow steady macro increase is key! Upping your portion size little by little over the weeks. The one thing that's helping me get through this process of eating a little more than I'm comfortable with is knowing it's going to help me break through frustrating plateaus & help me hit some new PB's. .
If you look at the bigger picture though, a tiny fraction of the population are shredded & have abs, hell, obesity is one of the biggest health issues worldwide at the moment so although we're fluffier than we were during the Summer we're still in a very small small percentage of people who's body fat percentage is under 10 & who still have visible abs.
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The thing is though, no matter how cut you perceive the photo on the right to be or how cut you perceive the photo on the left to be what really matters is how the individual perceives themselves because if the physique you see in the mirror is different to the physique you inhabit that's where body dysmorphia comes into play & that's no laughing matter. .
The key here is train hard and eat well according to what your goals are & understand that any body, overweight or underweight can be changed over time with hard work in the gym! The mind is the real key to it all, keep that healthy & you're unstoppable! โœŒ๐Ÿป

Right folks, I'll be the first to put my hands up & say this is far from a perfect lift. It's a flawed lift, muscled up a bit around the knees & wouldn't have stood in a powerlifting meet...
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However, this isn't a powerlifting meet. This was my first ever attempt at 200kg at under 70kg bodyweight. It's a dirty lockout out but a lockout none the less. It definitely needs work & we'll get it cleaner in the new year but for now, god damn it, I'm taking it! ๐Ÿ’ช๐Ÿป
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I'm hearing a lot of people talk on Instagram about how difficult it is hitting and setting goals at this time of the year. Now I completely agree that due to what feels like almost constant darkness, people thinking ahead to Christmas and just an all round general 'fuck it' attitude this time of the year can be difficult!
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I thought it have been a major come down after this lift but that's not quite the case. Now don't get me wrong, it's going to be some time before I hit another 'massive' deadlift but that's not the only way you can progress! .
In the words of the great one @therock 'It's you versus you'. When you achieve something, strive to beat yourself. For me that means a clean 200, 180 x 5, 190 x 3 & a massive triple my bodyweight deadlift of 210 x 1! Onwards & upwards! Watch this space! ๐Ÿ’ช๐Ÿป

I'm in serious danger of actually developing some half decent delts! ๐Ÿ˜œ
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Absolutely loving the machine shoulder press right now! ๐Ÿ’ช๐Ÿป
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If there's one body part I feel I've been lacking majorly in both in size and strength it's definitely my delts!
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I've had this exercise in my programme since mid October and between the higher volume of shoulder exercises I'm doing and a slow steady increase in macros I'm seeing more width and nice progression every week when it comes to loading the weight!
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It's also having a massive placebo effect on me aswell. You can handle a lot more weight on the machine press than you can on the traditional military press so this is massively boosting my confidence every time I go into a set.
I usually underestimate what I can perform by a rep or two so seeing what I'm actually capable of really gives me a mental boost! ๐Ÿ‘Œ๐Ÿป
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Definitely recommend factoring some heavy machine shoulder pressing into your programme for anyone look to build powerful delts!
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Disgracefully forgot to mention - ๐ŸŽฅ @adam_thompson_1

It was Jimi Hendrix birthday earlier this week so throwback to the time I hung out with him back in '69! ๐Ÿ˜‰๐ŸŽธ

Increase your SQUAT & build your QUADS...
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Over the past 5 weeks I've seen massive progress in my legs!
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Increased vascularity, a larger outer sweep & a noticeable rise in strength.
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Last week I hit a nice deep PB of 140kg @ 69kg bodyweight & yesterday managed a set of 130kg x 5... my previous best on this was a triple.
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I'm putting this improvement down to 3 factorsโ€ฆ
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1) A higher frequency of leg days. I'm now training 2 hypertrophy based leg days per week & now have 3 different variations of the leg press in my program over 2 training days which I think has helped massively!

2) An increase in carbohydrates. Since mid October every meal has increased by roughly 20 g of carbs. If you want bigger lifts & to build muscle you have to fuel that goal! After my first ever conscious macro increase I'm finally starting to break through those squat plateaus that have been bothering me for months!
3) A willingness and desire to lift as heavy as possible while keeping things controlled! Simple fact is if you want to build strong, dense muscle you need to lift heavy. I think too many people shy away from this and underestimate what they're really capable of putting on the bar. I know I certainly do at times. If you want to grow, if you want to put on muscle you have to bring the body to places it's never been before and shock it! Give it no other choice then to grow! Eat up, get a spider and push yourself out of your comfort zone!
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Now I just need to apply this to my god damn bench! ๐Ÿ™ˆ๐Ÿ˜‚
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โœŒ๐Ÿป

I fucking love to fail... especially if I get it on camera! ๐Ÿ˜œ๐ŸŽฅ Always makes a PB so much sweeter! ๐Ÿ‘Œ๐Ÿป
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3 plates aside has been mentally psyching me out for months! I kinda got it a few months ago but wasn't happy with the depth! Sunday night I just had a feeling it was in the tank so had to test my max the next day!
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I wanted to make the eccentric as slow & controlled as I could with a slight pause at the bottom, almost @stanefferding esque!
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Very happy with the bar path & speed. Hopefully might get this for a double or triple by the end of the year!
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I think I'm now a mere 107.5kg away from catching the younger bro @precisionperformancedublin! Sure give us a few months & it'll be no bother! ๐Ÿ˜‚
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Thanks to @sushi.roll.lifting @good_christian_gains @creomuncherjayy & @jacek_sobanski for keeping a watchful eye! ๐Ÿ˜‰โœŒ๐Ÿป

Sitting at roughly 67.5kg back in July, just before my 2 year transformation photo was taken. Leanest I've ever been @ 6% body fat!
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I'm just over a month into my first attempt at 'bulk', the first time I've ever tracked calorie intake, monitoring, to the gram, how much I'm consuming on a daily basis. I've always used the excuse that I can't track cause my stomach is so temperamental & off days can happen anytime for me but if you really wanna see progress, aesthetically or strength wise, you really have to be on point with every factor of training!
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I'll be stepping on the scales later this week hoping that we're finally at, or at least within touching distance of 70kg! ๐Ÿ’ช๐Ÿป
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โœŒ๐Ÿป

Seriously off Pull session earlier this week! ๐Ÿค”
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It's mad when you think your rest is getting better & you see your food slowly creeping up but for some odd reason your strength goes & pulls a sickie!
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Despite the off session we managed a nice PB set of 170kg x 10 @ under 70 kg! The form is a little off on the last 2 reps & there's some unwanted hyper extension but sure listen... ๐Ÿคท๐Ÿผโ€โ™‚๏ธ
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I'm absolutely loving this exercise at the moment for a couple of reasons...
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1) It's going to help me hit that big 200kg deadlift, hopefully by the end of the year!
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2) It helps to build a big thick gorilla back! ๐Ÿฆ
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3) You just look like a total badass doing it! ๐Ÿ˜œ

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