#BackDay

MOST RECENT

Glorious shoulder/back day (weird combo bc I've been missing bc of my hamstring)
However, today I felt outstanding! @carlos_murillo8989 and @xdrshredx pushing me every set and every rep! Surrounding myself with those on the same path as me is imperative to keep me going and holds me accountable to make sure I'm showing up every day for them as well. Find what motivates you... What gets you in the gym and Chase those goals💪💪
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#hapawleyfit #npc #npcathlete #bodybuilder #bodybuilding #npcbodybuilder #grind #shoulderworkout #shoulders #workout #sweat #earnit #chaseyourdreams #goals #arms #back #backday

I really like my hair in this picture 🤷‍♀️ I haven’t been able to workout in 2 days because school has been so busy with tests, but it’s okay! That’s how life goes sometimes, I’ll workout tomorrow and just keep moving forward! Don’t worry if you take days off when you have things to do! It’s okay to take days off, just don’t make it a habit and stop going even when you have the time!! Life is crazy busy so it’s even more important to keep a healthy balance to maintain a healthy mindset ❤️ Have time where you can just relax and time where you work hard, it’s all a balance!
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#gymshark #lulu #lululemon #gym #leggings #bikini #croptop #dontquit #fitspo #fitspiration #inspo #goals #healthy #lifestyle #weightlifting #weights #girlswholift #fitgirl #fitgirls #motivate #motivated #blonde #booty #backday #legs #fitness

Barbell row is one of those exercises that I simply do not skip. This is more of a performance, rather than an aesthetic thing for me. A strong back is 🔑 to a strong core and being able to execute other compound lifts, such as a power clean or a snatch. I make it a point to throw this in during the middle of my back day, so that way I really shock the nervous system by loading weight that’s a bit heavier. I used to row a lot lower but I began rowing a little higher when I learned that doing so would help the muscles of my lower back fire better in concert with my glute and hamstring (specifically piriformis) muscles. During my workouts I’m constantly working in supersets just to make sure that my heart rate stays fairly high and I can continue to sweat. Increase the fat 🔥 however you can!
Remember 🚨, what’s most important here is trying to stay somewhat strict. I know I’m moving around a bit, but when it comes to the lat contraction itself... trust me, I’m hitting the spot. Happy Thursday all! 🏝

#backday #hamstring #fitness #exercise #liftheavy #strengthtraining #jailhousestrong #hypertrophy #armday #weighttrain #jymarmy #roadtopro #loveitkillit #deadlifts

🚨EOTD- Bent Over Barbell Row🚨
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Not only is This one of my favorite exercises but is the go to if your looking to add some size to your back! The sweet thing about this exercise is that is is also a compound exercise,(hits multiple muscles at once) vs isolation exercises (targets one particularly muscle at a time ).
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Muscles targeted -
-lats
-rhomboids -triceps -biceps
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This had been one of the key components to me developing some serious size and definition !! Hope you love it and TAG A FRIEND .
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#tagafriend #heat #fitness #fitfam #shred #shredded #backday #lats #gains #exerciseoftheday #thursday #fitlifestyle #fittips #investinyourself #newmerch #fitgear#followforfollowback #followforlike #followformore

Squats felt amazing. I can finally hit five reps on heavier squat. 280 3x5

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Follow 👉 @prolific.fitness
Follow 👉 @prolific.fitness
➖➖➖➖➖➖➖➖➖➖➖
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Give me a thumbs up if you believe in this!
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Credit: @musclemonsters
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➖➖➖➖➖➖➖➖➖➖➖
Follow 👉 @prolific.fitness
Follow 👉 @prolific.fitness
➖➖➖➖➖➖➖➖➖➖➖
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#foodie #bulking #food #gains #irishfitfam #crossfit #fitfam #workout #flexibledieting #instadaily #iifym #gymrat #alphalete #mensphysique #backday

➖➖➖➖➖➖➖➖➖➖➖
Follow 👉 @prolific.fitness
Follow 👉 @prolific.fitness
➖➖➖➖➖➖➖➖➖➖➖
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Give me a thumbs up if you believe in this!
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------------------------
Credit: @musclemonsters
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➖➖➖➖➖➖➖➖➖➖➖
Follow 👉 @prolific.fitness
Follow 👉 @prolific.fitness
➖➖➖➖➖➖➖➖➖➖➖
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#food #iifym #foodie #gymrat #weightlossjourney #bodybuilding #gym #zyzz #fitfam #backday #flexibledieting #alphalete #shredded #gains #carbs

Hope everyone’s having a great Thursday so far! Been a busy week for me between work and midterms starting, but we’re still making it happen #noexcuses -
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I’ve been asked “how do you stay motivated all the time?” or “how do you find time to go to the gym with such a busy schedule?” The answer my friends is discipline and priorities. I’m not motivated all the time and reality is no one is motivated 24/7. BUT if you make this a lifestyle and part of your routine you’ll go to the gym even on the days you don’t feel “motivated.” As far as not having time...I’m calling y’all out...YOU have time you just don’t see it as a top priority. If your goals are truly important to you, you’ll make time. I’m not saying you have to go to the gym 6 days a week for 2 hours, but find a routine that is manageable for you and stick to it (even if that’s only 3 days a week for an hour each—better than nothing🤷🏻‍♀️). With that being said...who’s been to the gym today?! Comment below what you trained👇🏼

Build those chicken wings!!! It’s really the best comparing my biceps to what they were 2 years ago: they were a fully cooked noodle and now I’ve achieved straight out of the box uncooked noodle! Lol all jokes aside, grow some wings w some of this back and bis day:
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1.) kneeling hammer grip pull down (one of my favs!! So fun)
4x20 supersetted w....
2.) straight arm pull down
4x20
3.) bicep curl drop set!!
Do 10,8,6,6 reps and superset each set by dropping half the weight and doubling the reps
Ex) set 1 is 10 reps at say 50 lbs supersetted with 20 reps at 25 lbs!
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Try it out and grow some muscles 💪🏼💪🏼
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#biceps #girlswithbiceps #backandbis #gains #girlgains #workoutvid

swipe for my attempt at a lat spread 🤔
i know for sure deadlifts are the prime movement that has grown my back the most, especially since increasing the frequency to twice a week. and front squats, surprisingly have created some middle back thickness too. as a powerlifter, my program is always gravitated more towards low reps and the 3 compound lifts. i’ve got some rows in there, but compound movements really are the ultimate strength AND muscle builders 🙌🏼 tell me your holy grail back exercise💗 #ignorethatannoyingpieceofhair

Push Day at the Commit Firm💪🏽💪🏽 #CommitWithMEER

Day 3:
Today’s favorites are #deadlifts and #weightedpullups
Pulled 405 for 5 and a few pull-ups at 90lbs.
Trying to slow down my workouts and focus on max effort per set is something I’m not used to yet.
I hope y’all have a good day, get out there and #embracethesuck
#fitness #mensfitness #24hourfitness #backday #pullups #quads #mensphysique #myjourney #liftheavy #fitfam

300lbs 3x5
Ft. My most favorite shoes to squat in 🎊🤫🤫CURRENTLY: 2 weeks and 2 days out 🎊🤫🤫
I never would have imagined that after two years of lifting, I would be squatting +205lbs for sets of my initial first squat. (My first squat was 95lbs)
This year I :
Started using a belt
Started programming
Started counting macros
Competed in my first powerlifting meet ( AND wind 1st Place)
Hit 345lbs squat (so far)
175lbs 3x2 bench
&& 365lb didlif
&& most important, learned a hella lot about myself.
It took me about a year and a couple months to get my first belt, after I began lifting. I’m so grateful that I began building my foundation, instead of relying on a belt. Now I utilize that belt as an addition to my foundation && could never be so happy to work with it.
Thank you all for your support
-Flo ♥️♥️♥️

Coming back from injuries
always sucks. Herniated disc. Sciatica issues. Patella femoral syndrome. (knee cap coming out of place) and and and. Basically I'm fucked up.
But ive made made changes to my diet and recovery methods that I'm slowly getting back to where I was.
So I conclusion here's me doing some deadlifts and back stuff.
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#deadlifts #recovery #dontcallitacomeback #strongman #backontrack #backday #powerlifting #bodybuilding #strong #trusttheprocess #gymjunkie #gymrat #dallasfitfam #workethic #goals #healthy #stayhumble #fitlife #tattooedandfit #doyouevenlift

Espaldita&Biceps echo✔ un entreno mas y terminamos la semana con todos los entrenos echos 🤞 hacia tiempo que no hacía una semana completa😂
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Hoy toca comidita buena, que tocará chino o pizza??🤭🤭 Acabo de salir del gimnasio y solo puedo pensar en comida jajaja
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#instafit #fitness #fit #fitnessmodel #fitnessaddict #fitspo #workout #cardio #gym #training #photooftheday #fitfam #active #strong #motivation #instagood #gim #lifestyle #getfit #fitnessgirl #fitgirl #fitnesslife #instapic #bikinifitness #biceps #fitnessfreaks #gimnasio #girl #backday #espalda

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