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#comprep

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Ever since I’ve been back from my last comp I have been non stop busy with life. Work has been so demanding but I am enjoying it. Family events and catching up with family and friends. Every weekend I have had something on and continue to have something on until the end of January.
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I guess when you are comp prepping you are only focused on comp prepping and aren’t participating in social events as much, well with this time of year it’s hard to balance everything (I’m finding) so training for me has taken a back burner. My diet has been 80/20, 80% strict meal plan and 20% holiday food 🙄 but I am happy with my fluff 🙈
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On top of all this, @jjfinnie and I are building a house so that has been my prime focus for a while.
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In saying all that, today was my first day back at the gym and even though I felt like a 104 year old woman, it’s good to be here 🙏🏼

Went through 1st 2nd and 3rd attempts last week, aiming for 140/60/140 ☺ for a 340kg total. Definately a step up from last comp total 285kg. First time doing a GPC novice and I am nervous af! 😱
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#powerlifter #bench #chest #gym #powerlifting #chestday #muscle #fitness #strength #fit #fitspo #workout #health #bodybuilding #comprep #gainz #strong #getfit

20 week comp prep officially starts this weekend 💪
So bloody excited to stand on the @wbff_aust stage again and share this with my Indomitable team mates 💪@keeganthornhill_wbffpro
#wbffaustralia #thecountdownbegins #compprep

Sometimes life throws you challenges and this time the universe has thrown me a challenge to compete in my first fitness comp✅ to the universe challenge accepted ..
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12 weeks out and everything is on point to compete in @icn_victoria rookie show my determination is so high right now no one mis going to stop me, and nothing will stop me 🙌
Having no distractions or negative people in my life has made me a stronger person and have gained belief in myself that I can achieve anything if I put my mind to it
Work and career is kicking off ✅💪
Smashing school and now finally can enjoy School holidays 🙌
Time to hustle and focus on the prize 🏆
Leg day done with coach this morning was a killer but loved it bit of a quad pump here need to grow my calves 😆💪🙌❤️
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Coach @team_riseabove
@physiobyjon
@atpscience

Make sure you find a coach that knows what angles and poses work best for you.
I'm looking forward to meeting everyone at the @pca_official posing seminars this Saturday.
Who's going to be there ??? For online and one to one posing coaching email e_hyndman@hotmail.co.uk
#onlinecoach #workout #wbff #ifbb #bikinicompetitor #figure #igdaily #like4like #no1posingcoach #onlinecoach #prepcoach #london #leeds #Birmingham #ukbff #pca #nabba #bikini #figure #tonedfigure #trained #bodybuilding #liftweights #like4like #workout #competition #muslces #lean #comprep #posingcoach #npa #npc #pro

Gotcha 📸

Life balance feels amazing ❤☀️

Sometimes aiming for perfection ends up overriding the possible with the end result being that nothing gets done due to frustration. Most of us end up spending so much time focusing on things we don't have & can't do instead of all that we have & can do. Nothing comes easy, we all know that but If you're lucky enough to have a healthy functioning body, use it, move it, nourish it & don't be ashamed to make yourself feel good & tell yourself you look good because life's short & before you know it you'll be looking back thinking why the hell didn't I do that 🤷🏻‍♀️
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Happy Monday ❤️✨
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#mondaymood #mondaymotivation #anythingispossible #healthfitness #bodycomposition #bodypositive #fitchick #girlsthatlift #girlswithmuscle #workout #glutes #bodybuilding #aesthetic #shesquats #fitfam #comprep #mindovermatter #irishfitfam #girlgains #strongwomen #femalemotivation #keepmovingforward

MOST RECENT

20 week comp prep officially starts this weekend 💪
So bloody excited to stand on the @wbff_aust stage again and share this with my Indomitable team mates 💪@keeganthornhill_wbffpro
#wbffaustralia #thecountdownbegins #compprep

Ever since I’ve been back from my last comp I have been non stop busy with life. Work has been so demanding but I am enjoying it. Family events and catching up with family and friends. Every weekend I have had something on and continue to have something on until the end of January.
.
I guess when you are comp prepping you are only focused on comp prepping and aren’t participating in social events as much, well with this time of year it’s hard to balance everything (I’m finding) so training for me has taken a back burner. My diet has been 80/20, 80% strict meal plan and 20% holiday food 🙄 but I am happy with my fluff 🙈
.
On top of all this, @jjfinnie and I are building a house so that has been my prime focus for a while.
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In saying all that, today was my first day back at the gym and even though I felt like a 104 year old woman, it’s good to be here 🙏🏼

Happy hump day 🍑
Being hump day here is a video of yesterdays workout with @team_riseabove with a few extra ones from the other day give this a go you will struggle to walk the next day 😩
Warm up
Walking lunges
1lap no weight
2nd lap 8kg kettle bells
3rd lap 10kg kettle bells
90 second break between those
Last last descend down no break 10kg 8kg no weight ..
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A1 stuff leg deadlifts toes elevated 4x12
A2 heels elevated squats with 16kg kettle bells 4x12
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B1 single leg curl 4x12 each leg
B2 single lunge with an explosive drive up 4x10 each leg
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C1 leg press machine
12 reps drop the weight 12 reps x4
C2 barbell squats not shown
4x10 with a a 3-1-2 tempo ..
Make sure go heavy guys 💪🙌🍑

When you sign up to a comp you try the workouts they post.
Apart from feeling like shit with man flu I moved well. Can go quicker on the row and unbroken on other elements I’ll try this pre comp and use it as a guide!
#comprep @firstmeanseverything #teambean #lbfitness #crossfit #competitionprep #athlete #snatch #manflu #gym #fitfam #fitness #row #squat

Life balance feels amazing ❤☀️

Half Way through my Progress Program now, Pleased with my results slowly coming though, Not only on physical looks but in my physical strength & mind, its much clearer & more focused (happier)

At 90% keto diet focusing on more Muscle growth doing it a Lean body mass way..my strength is defiantly rising up now... My goal is to be strong again 💪🏻 Strong Soul, Strong Mind follows Physical Strength ❤️ It’s not always how you want to look, sometimes its just wanting to be strong 💪🏻 thats another level of greatness 🙏🏼 #gymlife #fitness #glutes #quads #fitfam #fitmum #bossgirl #chicksthatlift #fitchick #bodybuilder #doyoueven #bossbabe #bosslady #comprep #instragramfitness #shesquats #shredz #girlsthatlift #muscle #strong #fittnessaddict #gymrat #fitgirl #motivation #cardio #shelifts #fit #anytimefitnessnapier #bodybuilding #protein

Sometimes life throws you challenges and this time the universe has thrown me a challenge to compete in my first fitness comp✅ to the universe challenge accepted ..
..
12 weeks out and everything is on point to compete in @icn_victoria rookie show my determination is so high right now no one mis going to stop me, and nothing will stop me 🙌
Having no distractions or negative people in my life has made me a stronger person and have gained belief in myself that I can achieve anything if I put my mind to it
Work and career is kicking off ✅💪
Smashing school and now finally can enjoy School holidays 🙌
Time to hustle and focus on the prize 🏆
Leg day done with coach this morning was a killer but loved it bit of a quad pump here need to grow my calves 😆💪🙌❤️
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Coach @team_riseabove
@physiobyjon
@atpscience

Went through 1st 2nd and 3rd attempts last week, aiming for 140/60/140 ☺ for a 340kg total. Definately a step up from last comp total 285kg. First time doing a GPC novice and I am nervous af! 😱
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#powerlifter #bench #chest #gym #powerlifting #chestday #muscle #fitness #strength #fit #fitspo #workout #health #bodybuilding #comprep #gainz #strong #getfit

There’s nothing like reliving the moment 🙏🏼 just received my stage photos from @chrisvlinton and I couldn’t be happier 😭💕

In love 😍💉but where....?

Day 1 new programme bench bench bench and a little bit of accessory 😬😬😬😬😬😬
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#powerlifting #powerliftingwomen #girlswholift #comprep #strong #benchday #internationalchestday

Sometimes aiming for perfection ends up overriding the possible with the end result being that nothing gets done due to frustration. Most of us end up spending so much time focusing on things we don't have & can't do instead of all that we have & can do. Nothing comes easy, we all know that but If you're lucky enough to have a healthy functioning body, use it, move it, nourish it & don't be ashamed to make yourself feel good & tell yourself you look good because life's short & before you know it you'll be looking back thinking why the hell didn't I do that 🤷🏻‍♀️
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Happy Monday ❤️✨
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#mondaymood #mondaymotivation #anythingispossible #healthfitness #bodycomposition #bodypositive #fitchick #girlsthatlift #girlswithmuscle #workout #glutes #bodybuilding #aesthetic #shesquats #fitfam #comprep #mindovermatter #irishfitfam #girlgains #strongwomen #femalemotivation #keepmovingforward

Gotcha 📸

Supported barbell rows are up there when it comes to my favourite back exercise 💪
What did you train today ?
#backworkout #newweeknewgoals #21weeksout

Today was one of those day I didn’t want to go gym and do nothing had no energy and wanted to sleep
But I dragged myself to gym and was the best thing I did sometimes those down days end up being your best workout.
Smashed a 2 hour shoulder and arm session, cardio and abs aswell 💪🙌 ..
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When your down and angry using that as your motivation to lift heavier and go all the way makes a huge difference feel amazing after my session ..
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11 weeks out from first fitness comp determined to smash it even if it’s doing it alone I know I can trust the people at @atomic_gym and my coach @team_riseabove to push me during my sessions 🙏❤️💪
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Interested in getting coach from myself one on one training? Nutrition advice, weight training, achieve amazing results according to your fitness goals?? Check out my page @xtremebodyperformance_ and send any enquiries through inbox or📧mzammit27@gmail.com

I made a personal decision a few months back that when I came out of comp prep, that you wouldn’t catch me posting throwbacks to ‘leaner times’ or ‘skinnier days’ for 3 reasons (changing my hair helped me stay true to this 😂):
1: I don’t want my followers to believe I’m unhappy with myself at a more thicker body type
2: I want to motivate people to achieve their fitness goals by finding that happy medium between self criticism and self acceptance
3: I didn’t want people to expect me to look like that all the time !
I see it all the time with the fitness industry, especially girls tearing themselves apart because they weren’t as skinny as what they were when they were 12 yearsold.
I hate watching people break themselves down for wanting something they believe they ‘lost’ or being disappointed in themselves for ‘letting themselves get this way’. Nooooooooooooo 💔
You didn’t lose anything! This is how change works !
If you truly want to reach your fitness goals, focus on your future and not your past, start to build yourself up, not down, because when the mind is healthy and motivated, you should watching the difference in how hard you train 🙌🏾
At the start of comp I was this way, then I changed mid way andI used negative self talk and self hate to try motivate me to push harder ? Know what happened ? I eventually snapped because I was too hard on myself ! ❤️ Life’s all about those NOW moments, FINISH each day and be done with it ! Then focus on the endless possibilities of tomorrow , let your #mondaymotivation be positive, not secret ways to regret the body or mindset you’re in now 💕
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#comprep #fitnesscompetitor #instafit #fitspo #fitspiration #girlsthatlift #weightlossjourney #fitnessjourney #bodytransformation #mentalhealth #fitnesstips #fitnessblog #mentalhealthblog #gymwear #bodybuilding #naturalbodybuilding

The only man I ever need ❤

Attention to detail from our hair stylists and makeup artists 😍
@uniquecrewsj Competition Prep.

Your one stop crew for Comp Day hair,tanning and makeup 👌

My Sisters❤️ in order even🤣 youngest to oldest loling ❤️MeMiddle-Very rare we get a photo of us all🙏🏼 I’m not all about Fitness and work....Family always comes first ❤️ make time for your loved ones, its precious 💎 peace my lovelys❤️ #gymlife #fitness #glutes #quads #fitfam #fitmum #bossgirl #chicksthatlift #fitchick #bodybuilder #doyoueven #bossbabe #bosslady #comprep #instragramfitness #shesquats #shredz #girlsthatlift #muscle #strong #fittnessaddict #gymrat #fitgirl #motivation #cardio #shelifts #fit #anytimefitnessnapier #bodybuilding #protein

Everything that could go wrong today did... but one things always right, when we choose to go chase the gains! #nomatter #thetime #weon #thegrind💪🏼😉 #everyday #im #hustlin #hustle #muscle #comprep #saturdaynights #iifym #sourpuss #turnashitdaytoagreatday #shelifts #bodybuilding #liftinglife #saturdayshenanagins

Today I'm BBQ season ready! Even though I won't be able to eat or drink what's on offer today, I still love this time of the year catching up with friends and family ✅ MP Aztec salad ✅summer jumpsuit from @2_obsessed and I'm good to go #mplife #summertime #aztec #jumpsuit #comprep

Been getting asked lately what do I do to build my butt ?
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Ummmm well I
#squat #splitsquat #deadlift #foamroll
All with progressive over load
Consistency & good food
No supplements
No App 🙄
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#trainhard #shelifts #sheliftsheavy #muscle #weights #fitnessgirl #fitnesslifestyle #fitnessfreak #fitnessjourney #gymjunkie #gymaddict #gymaholic #gymtime #comprep #bikinicompetition #figurecompetitor #teresastransformations

It comes down to one simple thing::
How bad do you want it ??
#noexcuses #youwantit #workyourassoff

Set yourself a goal. Keep aiming to MEET.BEAT.REPEAT! Last set of sprints I only pushed me self to 16kms/ph, today I bet 18.5kms/ph for a 45sec sprint. Next fasted cardio session I'll be chasing down 19km/ph 💪😱😅 #running #sprints #fastedcardio #comprep #12weeks #meetbeatrepeat #goals #fitness #personaltrainer #fityoufitness

Beginning to get competition ready, come January marks the start of my cut. I’m super nervous but also super exited ☺️😘
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#fitnessjourney #pushpullgrind #ladieswholift #comprep #fitnessmodel #fitspo #weightlifting #brunette #selfie #abs #absworkout #pose #flex #gymgirl #girlgains #newaccount #like4follow #followforfollow #instagood #instafit

Upper body is my favourite workout day, I’m hoping to gain more strength here. What’s you’re favourite workout day?
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#fitnessjourney #pushpullgrind #ladieswholift #comprep #fitnessmodel #fitspo #weightlifting #brunette #selfie #abs #absworkout #pose #flex #gymgirl #girlgains #backworkout #musclegain

Another great delt session today. Fuelled by glyco load and LOAD3D
Considering I've had 2 rotator cuff surgeries left and a full thickness supraspinatis tear right with anchors holding things together I never gave up. I changed my entire chest and Delts workouts over the years to suit my existing issues. Giving up is not an option.
@genetixnutrition
@nutritionwarehouse
@anabolix
#delts #pumped #shred #gym #gains #healthy #motivate #motivation #cardio #workout #goldcoast #nutrition #bodycomposition #figure #comprep #picoftheday #insta #instagood

Got my hands on the new @anabolix loaded from @nutritionwarehouse Ringwood. Thanks for the hookup guys.

If you're a serious performer and you already liked FREAK3D, then check out this new masterpiece of pre-workout technology!
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LOAD3D has arrived 💥💥💥
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This brand NEW formula guarantees HUGE Pumps, INTENSE Energy and FAST Recovery!
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AVAILABLE NOW at Nutrition Warehouse Ringwood.

#body #bodybuilding #abs #gains #anabolix #nutrition #mensphysique #nwarmy #nwathlete #supps #physique #gamechanger #preworkout #pump #gymrat #workout #muscles #exercise #comprep #offseason #gains #follow #followme #teamabelfit

#throwbackthursday.... thrown all the way back to about 7 minutes ago to when this plate was full.
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I have a love hate relationship with my high carb days in my reverse diet cycle. On one hand I love having close to a kilogram of sweet potato through the day, but on the other hand I hate how hungry I am at the end of it all 😩
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It's these days that I battle the most with cravings/chasing more food, and for some reason 250gm of fish and a salad at the end of a high carb day just don't satisfy, who would have thought.
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It's ok though, there is light at the end of the tunnel with a large serve (or two) of oats in the morning lol
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#carbcycle #carbday #refeed #natty #gains #caneat #healthy #eating #cleaneating #reversediet #dinner #comprep #preplife #gym #fitfam #motivation #preparation #dedication #mealplan #mens #physique #competitor #teamabelfit #sponsored #athlete #icn #icnvic #icompetenatural

I’m not trying to prove anything, I’m just doing me. Motivate me, Support me or Get out of my way!! #icn #icompete #icompetenatural #icnbikinipro #comprep #bikinidiva #bikinipro

Fly springs on the long tramp #gymnastics #tramp #drill #masterstraining #masters #comprep

When the downlights are on point 👌🏽💪🏽
#fknaesthetics #fkngains #backday

Check in Thursday update 🙌🏻 After completing a mini cut for the past 3weeks I have dropped some more body fat while still gaining muscle
hard work pays off now it's time to up the food intake and maintain my muscle 💪🏻
can't complain about more food yay
Thanks for making it so easy for me @physiquecode 😊

Swipe ➡️ Our Alpha Athlete @rachelle_kb nailing her deadlifts! Mixing up her reps with a wave loading program of 7,5, and 3 reps. Making sure she is keeping really tight through her prosterior chain. Her numbers are climbing. She has hit PB’s this morning of 7 reps for 75kg, 5 reps for 80kg and 3 reps for 82.5kg 👌🏻💪🏻 #alpha1ne

Our athletes and @pullsumo3atbutt hit openers on Monday night during our training session. They both are competing this weekend at Kanama High Performance for the Mistletoe Toe Challenge! They are both looking strong/focused leading into the weekend! .
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#sabaria #APEX #sabariatoronto #northyork #Toronto #OWA #weightlifting #olylifting #snatch #cleanandjerk #compete #comprep

Another latest addition to #ninassecret Menu, scrambled eggs on toast 👌🏼🎉

Destroy the idea that you have to be constantly working & grinding in order to be successful. Embrace the concept that rest, recovery, & reflection are essential parts of the progress towards a successful and ultimately happy life. #icn #icompete #icompetenaturally #icnbikinipro #comprep #bikinidiva #bikinipro

When you become your own motivation to push yourself...... Big thanks to @tamlanhennig , @tamlanfitpt , @shaunha76 and all the guys and girls at @snapfitnessburanda , couldn't ask for a better bunch to hang out with every morning 🤣
#fitness #fitnessmodel #physique #physiquemodel #compete #comprep #train #instafit #gainstrain #gains #chestday #legday #snapfitnessau #snapfitnessburanda #snapfitness #pump

It’s not about been serious all the time. As much as I’m focused on my goals & comp.
These moments with your members/ more like friends now, are so priceless.
@evictedimage making such moments filled with laughter.
#gymlife💪 #healthylifestyle #gymmotivation #fitnessmum #fitness #happyday #humpday #figurecompetitor #figureprep #comprep #instagood #inspiration #getfit #wednesdaymotivation

Some LEG DAY TRAINING......
“ZUMO Dumbell Squats”
SET.1 REPS-10s Slow
SET.2 REPS-10s Fast
SET.3 REPS-10s Slow
SET.4 REPS-10s Fast
(REPEAT 8x) 10sec Rest in between feel that burn 🔥 “I just dieded 😂 #gymlife #fitness #glutes #quads #fitfam #fitmum #bossgirl #chicksthatlift #fitchick #bodybuilder #doyoueven #bossbabe #bosslady #comprep #instragramfitness #shesquats #shredz #girlsthatlift #muscle #strong #fittnessaddict #gymrat #fitgirl #motivation #cardio #shelifts #fit #anytimefitnessnapier #bodybuilding #protein

There comes a time in everybody's life when they need to suck it up and do their cardio. Well that fasted cardio stage in my prep is upon me 😅 First session this morning 45mins of HIIT on the tready, only made it to 16km/h today but happy with that for a first attempt. Anyway, I'm starved!!!! Let's eat 🤤#12weeks #fitness #fitnessmodel #comprep #icn #personaltrainer #treadmill #sprints #hiitworkout #fityoufitness

Start the day as you mean to continue .... delicious and full of cookies 🙊😍⠀
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In all seriousness I start mine with 5minutes of reflection/meditation/ gratitude (I am trying to incorporate this more its really worthwhile) exercise of some kind - at the moment I am alternating between yoga, low intensity cardio and hiit training. And a massive bowl of @prosupps oats - this is cookies and cream flavour 😍. Fueling mind body and soul for a productive day! Xx

Transformation isn't sweet or bright. It's dark and murky, painful and pushing. And an unraveling of the untruths you've carried in your mind and body.....a practice in facing your own demons.... a complete uprooting, before becoming..... 🖤 #transformationtuesday #fitnessjourney #progresspic #mindbodysoul #bodygoals #bodypositive #positivity #girlswholift #girlswithcurves #muscle #comprep #bulking #bikinicompetitor #quads #miamipro #fitnesscompetitor #fitnessmodel #fitfam #fitspo #gymlife #instafit #fitgirl #glamour #squatbooty #triceps #delts #trainhard #stronggirl #mindset #blackandwhitephotography

Check out the venue for the IFBB Pro League QLD Qualifier..Amazing! #Repost @wgjondavie
• • • On the 18th of February 2018 the Gold Coast Arts centre will launch the First Arnold Classic Qualifier in Australia. Competitors you are 10 weeks away from making history. If you’re prepping, good luck. If you having started, get going💪🏽. This incredible venue has hosted the largest stage shows and events on the Gold Coast, It was the first venue I competed in and the venue that @tonydohertyoz and I @wgjondavie believe the competitors deserve. #10weeks #bikini #fitness #physique #npcphysique #npc #wbffaustralia #ifbbproleagueoz #qld #goldcoast #comprep #arnoldclassicau #bikini #figure #fitness #ifbbprofessionalleague #wffaustralia #classicbodybuilding #bodybuilding #fitfam #ifbbqld #ifbbpro #npcaustralia @ifbbproleagueoz

'Dumbbell DT'
5 rounds of
12 Deadlifts
9 Hang Power Cleans
6 Push Presses
Rest 1min between rounds
20kgs/15kgs/10kgs respectively
Try to hang onto the DB's for the entire round before resting.

Followed this up with some speed work at the 🏊🏽 6 sets of 50m at 80% max effort with fins.

We are currently working on upping our daily volume to be ready for the 4 workouts at our competition coming up.
#roadtothetrident #crossfitspeed #teamTPA #training #comprep #dumbbells #swim #wubbalubbadubdub @lifeofdice @merlin__1992 @adj86 *
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#theprideactive #jointhepride #StrongActiveHealthy #cutthecrap #raiseyourstandards #everydayathlete #bealion #TheDen #lionmind #prideactiveathlete #fitness #passion #health #community #crossfit #functionalfitness #dothework #DTFW #prideactivewear

Felt like getting creative today and am always up for trying new things...next batch will have some tweaks but the numbers look ok 🍬 Today I used my @dymatize Fudge Brownie Whey Protein available from @wickednrgsupps at Stuart Park and Yarrawonga 💪
#treats #macros #fitfood #homemade #protein #proteinballs #natural #dymatize #gainz #fitness #comprep #creative #caffeine #wff #nabba #goals #procard #firefighter #figurecompetitor #athlete

Brutal legs session to start off my Tuesday morning 🙌🙌
#pleasegrow #determinedasfuck #alliwantforchristmas #isabooty

Grateful to have someone who supports my diet, he’s grateful to have spaghetti bolognese on the menu 🍝

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