stephenkirlew stephenkirlew

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STEPHEN KIRLEW 🇬🇧  Armwrestler | Athlete | Adventurer 11✖️National Champion 1✖️World Champion 5 months post bicep tendon reattachment surgery.

When you bump into a fellow armwrestler in the gym, this is inevitable! 🇺🇸 vs 🇬🇧 @adrenalinearmwrestling good match! No idea how my hand ended up around your wrist haha!
#armwrestling #vasafitness #utahfitfam #utahfitness

Superman push-ups are back on the menu!!

The Kirlew Curl is arguably the best bicep exercise known to man!! So if you’re not looking for hyperbolic XXXL gains, I implore you, PLEASE DO NOT try this exercise! The last thing I want is a lawsuit on my hands when you’ve outgrown your shirts and I’m liable to buy you a new wardrobe!
Haha, in all seriousness though, it’s a great exercise! I think I made it up, I probably didn’t! Either way, give it a go and tag #KirlewCurl when you do! Haha
HOW TO PERFORM: With an EZ bar, perform a regular bicep curl where the elbows remain static, followed by a drag curl where the elbows retract behind the body because the bar remains touching the body all the way up (the squeeze is insane).
Huge thanks to @ioana_fit for the fantastic demonstration!

Happy birthday to my bro @dcfreestyle!! 🎉🎉🎉 Have a guess how old he is today... Watch to the end to find out and to see my 12th near death experience this year!

BACK & BICEPS W/@ioana_fit ‼️
I met Ioana a few months ago at @befitlondon_ where we bonded over peanut butter powder! Haha
Yesterday we got together to create this simple yet effective back & biceps workout at the infamous @muscleworks_enfield! There are a couple of exercises in there you’re likely to have NEVER tried (you’re so welcome 😎😂), so give this a SAVE and try next time you’re in the gym!! Guaranteed gains or your money back!!👌🏻💪🏻
Perform 5 sets of 10 reps on each exercise!
1. Lat Pulldown
2. Bent over row w/ bicep curls (bar has to have band attached for multidirectional pull!)
3. Straight arm pulldown
4. Kirlew Curl (standard ez barbell curl w/drag curl) - the most bicep gains you’ll ever make!!! Again, guaranteed gains of or (DOUBLE) YOUR MONEY BACK!!

This is my first muscle-up since bicep reattachment surgery 5 months so I was understandable very excited!! Haha.

Monday Motivation 😁
This is exactly 10 weeks progress! From 30kg/70lb to 130kg/286lb.
It was a demoralising process at first as I couldn’t see the progress and wasn’t sure I believed my surgeon when he said I could get back to full strength again... but now that my arm and shoulder are almost 100% again, and looking back at the progress, I’m pretty amazed really!
Take one step at a time and try not to be demoralised if you don’t see the progress right away. Track yourself by taking pics/vids, measurements, weights etc - whatever it is that will allow you to compare your before to your after. I’ve often been massively surprised when I have followed this comparative process, but it’s rarely in the short term!

I wouldn’t normally take pleasure in beating a 71 yr old pensioner at an armwrestle... but this is my dad; 3x world champion, old man strength level 1,000,000, and it was only last year he beat me last! Haha.
#armwrestling #armpower #oldmanstrength

This week’s workout is a delt destroyer with my good friend and training partner @dcfreestyle! Dan is a 5x Guinness World Record holding football freestyler, former bronze medalist at the world junior armwrestling championships and an all round inspirational bloke!
1. The DC Delt Dozen (shrugs, dumbbell lateral raises, dumbbell bent over lateral raises, plate front raises): 10 reps of each with no rest in between (40 reps per set) // 3 sets total.
2. Machine shoulder-press: 10 reps // 3 sets total.
3. Single-arm reverse cable-fly: 10 reps // 3 sets total.
4. Machine shoulder-press (different angle): 10 reps // 3 sets total.
5. Barbell upright row: 10 reps // 3 sets total.

As you probably know, I travel a lot! And on my travels I get to meet lots of interesting people, particularly in the fitness industry.
From now on I’m going to link up with these people wherever possible to create collaborative content for you! I want to give back more and want to have some direction with my Instagram as opposed to aimless crap!
I’ll produce a regular workout video with my special guest and combine their favourite exercises with mine to produce the ultimate GAINS COLLECTION!
First in the series is a shoulder workout with Mr @lymanwinn, Utah’s premier fitness photographer, who I’ve known for over 17 years and is a true legend!
Please let me know if you’d like to see any particular content, or if you’d like to see me train with anyone in particular! There are no limits! Although I’ve been finding it hard to bump into @therock to workout with him lately, but I WILL!!
1. Tri-set with no rest: (front press, back press, upright row) 10 reps of each 30 in total - 3 sets of 30!
2. Leaning lateral raises: 10 reps on each side - 3 sets
3. Shoulder press: 10 reps // 3 sets total.
4. Front raises: 10 reps // 3 sets total.
5. Bent over fly: 10 reps // 3 sets total.
6. Cuban press: 10 reps // 3 sets total.

Ragnar Lothbrok gains ⚔️

This is my first upper body sesh since surgery 3 months ago and it was painful both emotionally and physically! Haha
I'll be sharing some of my basic workouts on the road to recovery over the next 3-4 months so feel free to join me by giving them a try! They will be focused on correct form, high reps and low weights progressing slowly.
1. Barbell bench press: 3 x 15 reps
2. Dumbbell bench press: 3 x 15 reps
3. Dumbbell fly: 3 x 15 reps
4. Cable crossover: 3 x 15 each arm
5. Assisted dip: 3 x 8 reps
#workoutvideo #chestworkout #ukfitfam #lifetimefitness #utahfitfam

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