509252 posts


Gym / Physique Update: Feelin good, eatin good and enjoying getting some consistency back into my routine โœŒ๐Ÿผ

Let's go to work. #alphalete #bagsdroptomorrow

We're ready. Set your alarms for 10am central. ๐Ÿ”ฅโฐ#alphalete

Ooohhhhh the many weird realities of prep/being leaner than I ever have been. At the point where I have more spoons/forks and empty water bottles in my car than the average soccer mom, sitting in plastic chairs isn't comfortable for more than a hot minute, I'm buying shorts from Walmart's girls section bc I'm not about to drop money on anything else (I'm only this leeetle 3/12 months of the year tops), feeling like a real life bobble head, and no matter how hot it is here in Houston, I'm FREEZING. Look ma, I cut this sweatshirt myself๐ŸŽ€ (+ many more realities #youtubevideo soon๐ŸŽฅ) okbediscallingmyname, babypike outโœŒ๐Ÿผ

Yeah I think deadlifts do get your waist a little bit thick or I'm imagining this idk

One of the more common questions I get is what are the best exercises to get abs? While you certainly should train your abs if you want abs, whether or not your abs are visible depends on your level of body fat. You can train them as hard as you want but if you have fat covering them, they won't be visible. The only difference between these photos is my level of body fat. So, if you want abs, your diet should be your main focus, not necessarily your ab routine.
Need help setting up your diet and routine for your goals? Check out my new ebook by clicking the link in my bio for a free preview ๐Ÿ‘๐Ÿผ

Morning shreds vs end of the day bloatsโ€ผ๏ธ๐Ÿ˜‚๐Ÿฉ๐Ÿ’ฉ
๐Ÿ‘‰๐ŸปWho can relate!? I have a hard time telling myself when it's time to stop at the end of the day. My wife and I usually eat a big supper but my body just wants more calories ๐Ÿ˜‚
I certainly DON'T eat 6 meals every single day and you don't need to, but I'm starting to track calories again. That's a smart approach for someone like me because I'm a bottomless pit in the second half of the day ๐Ÿค™๐Ÿผ#teamtwosuppers


Friday vibes

my Q&A is up on YouTube! I will have a tutorial up on Sunday about my favorite glute exercise ๐Ÿ˜๐Ÿ˜๐Ÿ˜๐Ÿ˜๐Ÿ˜๐Ÿ˜๐Ÿ˜โค๏ธ What is your favorite glute exercise ladies?! Comment below! ///////////// ////////////// Only went to the gym once this week. I believe I have not had a week off since last July 0.0 and I didn't even realize that. My body has been screaming for a break and it was time to take one. So excited to get right back to it โค๏ธ thank you @gymmemewear ๐Ÿ‘š --

Superset of the day goes to front squat to back squat and then hang cleans with a press. Working on the power aspect of the clean which is the reason for the lighter weight. Couldn't be happier with the training I'm receiving from @ptxpt always drained after a day of getting after it with one of his workouts. Can't wait to see my change in strength, size and field performance when I go back to playing running back in the spring. I've fallen in love with the process all over again and am through the roof excited about where it takes me. #ptxpt #NBS #LAJ๐ŸŽฅ

Just give me a minute.. #driven

Try this exercise the next time you train rear delts!
Bent over DB flyers are another way of isolating the rear delts. Place yourself on the edge of the bench and lean over whilst making sure your spin is neutral throughout the movement.
You really want to limit swinging and restricting any momentum otherwise you'll start to take emphasis off the rear delts ๐Ÿ”ฅ

Issa grind for life!! #gains #gym #pump #legs #quads #reps #alphalete #225

Just trying to bake a couple croissants ๐Ÿฅ๐Ÿ˜‚

arms tonight.. killed me ๐Ÿ˜ญ

Alphalete addicted!๐Ÿบ

Look what I got my hands on ๐Ÿ‘€ #alphalete #perks

Well, I did a thing today. Can't wait to schedule the upper half of the sleeve๐Ÿ˜‹๐Ÿ’‰

" dream more, learn more, be more. " - @alphalete ๐Ÿ“ธ @nedimvrabac

Day 47: Although my target NPC show date isn't until Sep/Oct of next year...its never to late to start practicing posing and honing a routine down. Tonight's lift primarily consisted of accessory lifts, the mind to muscle connection was spot on - even when I was fatigued. It's those reps that count the most - makes you dig to see how bad you want it. Sometimes you got to hush both mind and body and use pure heart and soul to get it.

What did you train today? Also, if you need help with diet, training, supplementation, or lifestyle changes/tweaks - shoot me a DM or email me using the link in my bio๐Ÿ“ฉ!
.. ..
#FitFam #Fitness #Lifestyle #IAm1stPhorm #Phamily #NeverQuit #NeverSettle #LegionOfBoom #DuesPaid #TeamLVFT #LiveFitApparel #LVFT #StrongerAsACommunity #IgniteYourFire #DzireDrivenFitness #ProjectDzire #NPC #NPCPHYSIQUE #Shredded #bodybuilding #ProgressNotPerfection #DedicationNotMotivation #Gym #GymRat #WorkYourWhy #LoveAndPeace #GodBless #Faith #ddft #Alphalete @live_fit_apparel @1stphorm

Woke up at 182.0 this morning which is awesome! Also a couple days ago I drank my first "Soda" in about two years, which was a Coke Zero. Safe to say now I'm addicted๐Ÿ˜‚ But for real, so many people eat supppper "clean" or all "organic" and most of the time they end up failing diets/binging. It's all about balance, I eat whatever food I want, whatever I feel like, as long as it fits my macros. That being said I also try to have a serving of fruits and veggies everyday. IIFYM is the MOST sustainable and enjoyable way of dieting. I'm down 10 pounds from eating burgers, pizza, and lucky charms(everyday๐Ÿ˜) -Moral of the story, you have one life. Enjoy it, don't spend every single day eating cardboard chicken and brown rice๐Ÿ˜‚

W5D3 - Deadlifts
167.5kg x 3 (top set shown)
142.5g - 4x6
Followed by OHP
45kg - 4ร—8

DB Bicep Curls/Tricep Rope Extensions - 4x10
I've been hit by the flu and my energy levels have been low. Been having congee the past few days, but had a pizza after this workout ๐Ÿ˜‚
Skipped out all my accessories and did some arms with @vcfitness_, will probably get a proper session in together when I'm feeling better.
Using a belt during deadlifts have always felt uncomfortable, i feel like i can't set up a proper starting position compared to beltless, as it digs into my ribs. Does anyone else experience this? ๐Ÿค” ----------------------------------------------------------------------------
#powerlifting #thegrind #gym #athelete #fit #fitness #fitfam #alphalete #everforward #squats #bench #deadlift #sbd #lowbar #gzcl #gymshark #teamnocalves #slingshot #markbell #ausipf #ipf #supertraining #peachbois

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