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Had a great Upper Body Workout the other day, hit 257.5x3x8 on Benchpress after weighted pull-ups (+80x6, +65x8, +50x10) at a bodyweight of 175. Small progress is progress! Adds up over time, don't be afraid to intentionally make small steps forward using great, safe, comfortable form while avoiding hitting failure on most sets of compound movements but going to failure on latter set(s) of isolation movements. -
Full workout:
Weighted pull-ups: 3 sets reverse pyramid (1st set 4-6 reps, 2nd set 6-8 reps, 3rd set 8-10 reps)
Flat bench 3x8
Chest supported row 3x10
OHP: 3x8
Preacher tri: 2x15
Hammer curl 2x12
Reverse fly: 2x15
Cable Side lateral raise: 2x15
(Superset w/) Bayesian Cable curl 2x12
Standing face pull 2x12
Back on ground face pulls 2x15
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Just a heads up that enrollment for #SixPackShredding is back on July 1st! Also, if you need help with basic bench form, def click the link in my bio and download my Benchpress execution Guide PDF 👉🏼👉🏼 @mattogus

✔ins | 2 days out | 101.4lbs | 5'2.5"
#PeakWeek #TeamUniverse #NPCUniverse
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SUPPLEMENTS
#DVST8
#LGND
#KOR (a prep LIFESAVER)
#INBCAA
All from inspirednutraceuticals.com
Code CHRISTINA saves you 20%

Evo 9 wing making for a great table 👌🏻. @bpi_sports best bcaas has been a must with keeping me going through these last tough weeks of prep.
Click the link in the bio to save $$$ and use code BRAD for 20% off.

#ootd
@built_apparel silhouette tank and joggers
Code:BRADBUILT

Mike Eaton eating a big 855 lbs (389 of) pull!!!
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Deadlift content updated daily!
#KOTL
#QOTL
#kingofthelifts
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@Regrann from @mae_1862 - Deadlifts from last Saturday 6/17 in reverse order and rack pulls from 6/21. Deadlifts - 855lbs, 745lbs, 675lbs and 495lbs x 3. Rack pulls top sets 825lbs - 1, 2. Accessories- db rows, pull-ups, pat pulldowns. @bjohn06 @king_of_the_lifts

Throwback Thursday.

I year ago this weekend my Competitor @laceydeluca88 Won the IFBB Wings of Strength Chicago Pro.
Which she achieved just under 8 Months postpartum.

It was our 3rd Pro show in 4 weeks, all 3 shows Placing Top 3.

#ThrowbackThursday #IFBB #Bikini #ContestPrep #BodiesByKash #TeamKash #BikiniPrep #ChicagoPro #WingsOfStrength #BikiniChampion

Team Pro Tan® Athlete @ariashine is our #WCW!❤️ Her TANSformation is from the Miami Muscle Beach Pro 🌴 a few weeks ago where she earned herself a strong 7th Place Finish! 🏆
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Far Left: 0 Coats
Middle: 1 Coat of Pro Tan® Overnight Competition Color Base Coat®
Far Right: 1 Coat of Pro Tan® Instant Bikini Bronze Top Coat® (on top of her 1 layer of the base coat) 🤗
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Keep reading if you want to hear Aria's Tanning Concerns and Resolutions... 🤔🤔
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#Repost @ariashine
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It's another TANSformation👙Tuesday brought to you by @protan_official !!! I'll call this the Miami Edition because it's from the IFBB Miami🌴Muscle Beach Pro a few weeks ago. And Miami put the #ProTanChicas to the test!!! The humidity was insane!!!😩. That mixed in with anxious competitors could have spelled disaster but Pro Tan® Chicas to the rescue! I'm not going to lie, I too was one of those anxious, doubtful competitors! The middle photo is Saturday morning the day of the show, after I slept in my first coat of spray tan. I did not think I was dark enough😱. @lishiadean reassured me that the Pro Tan® Instant Bikini Bronze Top Coat® would be the perfect finishing touch right before I hit the stage...and she was right!!!👍🏼👍🏼 I can't thank Lishia and Melissa enough for all their help. Not only does Pro Tan® give me a perfect competition tan but their staff is always so helpful and reassuring😊. That's why I Go with Pro Tan®!

MOST RECENT

Always lookin out 🙏 #444

Intentional (adj.) an action performed with awareness; done deliberately consciously, on purpose.
This is my mentality every time I step into the gym. Every movement, every set every rep... performed with intention. My workouts are designed for my strengths and weaknesses, if I don't execute accordingly, it's nobody's fault but mine.
DREAM ✨PLAN 📝 EXECUTE💥 #spicymeatball #teamterminator #fitmom #girlswithmuscle #wpd #fitchick #fitfam #strongwomen #bodybuilding #igfitness #igfitmoms #physique #noexcuses #girlswholift #npc #contestprep #passion #dedicated #goals #womensphysique #instagrambodybuilding #gains #offseason #nodaysoff #fitwomen #ironrebel

Alegría!
Decir que cuando soñaba ese momento, esta escena estaba allí... Yo mandandote un besito a ti mientras me apoyabas. @chio_31
A veces quieres que las cosas sean de otra forma... No quieres aceptar realidades y a mi que me cuesta trabajo manejar mi frustración, me costará dios y horrores entender que quizás ya no pueda sentir esa alegría... Y no lo digo por competir en una tarima, pues mi mayor competencia siempre he sido yo mismo. Hablo de esa competencia en el gym, yo contra la barra, mejorando cada día, saliendo del gym victorioso porque moviste 1kg más o porque sacaste 1 rep más.
Probablemente nadie lo entienda o muy pocos... #culturismoclasico #culturismo #bodybuilding #classicpose #classicbodybuilding #classicphysique #abs #aesthetics #motivation #training #shredded #fitness #fitfam #ifbb #chest #arms #physique #legs #posing #flexing #triceps #3ddelts #shoulders #biceps #back #contestprep #showday #chilefit #instachile #powerlifting

😂 DOUBLE TAP AND PREACH LEG DAY! ❤️❤️❤️
👍 TAG SOME FRIENDS AND COMMENT BELOW TO WIN A SHOUTOUT 💪💪💪

We see an improvement on hamstrings but have to wait to the final stage of this prep for real results. A different prep with different results is the goal year to year. Keep on 170 lbs.

#teamrtg #mutagen #shredded #conditioning #contestprep #cardio #pump #npccompetitor #bodybuildinglifestyle #veinsout #vascularity #legpump #likes4likes #phillipians413 #hamstrings #hammies #quadz #abs #gym #fitnessmotivation #faith #alwaysgrindin

Repost @npcfirstcallout (@get_repost)
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Who wants the #NPCOutdoorClassic #overall @npcfirstcallout ‼️NOW INDOORS‼️. . . September 9, 2017 NPC Outdoor Classic!!!!!!!! #NPCFirstCallout NOW INDOORS‼️💯 . . .
10am prejudging 6pm night show . . .
at the Pompano Beach Cultural Center. . .
50 W Atlantic Ave
Pompano Beach, FL. . .
Check out the website:

https://www.npcoutdoorclassic.com/
. . .
@npcfirstcallout
NOW INDOORS‼️💯
6/24 @frank_dalto
7/1 @tgflex
7/7 & 8 @npcsouthernstates
7/20 -7/23 @garyudit
7/29 @qcbbpromtions
@wns1968 @deancascio @atinybit619 @mytreefiddy #IFBB #TeamAlvarez #Instafit #Fitfam #aesthetics #Physique #FitnessAddict #Gains #Fitspo #NPC #classicphysique #mensphysique #bodybuilding
#TheDedicated#InstagramBodybuilding #Bodybuilder #fitness #gym #shredded #ripped #Fit #Getfit #TrainHarderThanMe
#TrainInsane #ContestPrep #motivation

Bringing back my favorite prep breakfast. Egg whites with stevia and cinnamon, topped with oats, microwaved blueberries and however much nut butter my macros allow for the day. But the game changer this year? The @nutsnmore cookie butter. Finally got my hands on it and I'm obsessed. I'd eat a piece of cement if it was covered in this stuff. Which is perfect, because I need all the motivation to actually make breakfast at 4am when I wake up as opposed to grabbing a protein bar for convenience. #nutsnmore

No va ser fácil, pero nunca imposible #todoesposible #Repost @zaidelfar (@get_repost)
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Dareen getting some abs work done . Isn't she impressive !? .
We will be posting more videos of her training , hopefully help and inspire 😊
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#WalkWitUs
#TeamWalkWitUs
#PersonalTraining
#ContestPrep
#Dubai

📈Week 3 was good, didn't see much progress in numbers but a lot visually. Legs and gluteus definitely got more definition. Bikini is ready 👙 and (the highlight) is that I could eat a jam sponge roll. Feel sooooo good! 😋I don't even remember when was the last time I had sugar 😂#contestprep #competition #ifbb #ifbbfigure #bodybuilding #journey #fitnessdata #melbournefitness

I don't want to show to much skin to early ..but I gotta look like I atleast lift in the thermo 👊🏽💯💪🏽. When I do bare it all , I bare it ALL🏆🙂💯. #bodybuilding #muscle #gym #instagood #inspiration #motivation #lift #fitness #fitfam #workout #training #wod #pose #life #gains #God #Jesus #faith #cardio #ripped #contestprep

#tbt A lil action shot from the 2012 Chicago Wings of Strength Pro 😍 My last appearance in Pro Figure! I was 2nd callouts then moved to the middle - which I was super happy with considering I was half the size of the other competitors! The writing was on the wall...all of my critiques included the comment "you should really consider bikini" 👙 The next season I took the stage as a Bikini Pro and proceeded to beat my best placing as a Figure Pro ☺️ Figure will always be my favorite division, but my body favors bikini, so that's where I'll stay 😉
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Photo credit: @danrayphoto

Maximum Muscle Report caught up with former Chicago resident, IFBB Pro @kj_theproteinpapi just three days out from the 2017 Chicago Pro! 🔥💥 Kevin has maintained his shape while adding size throughout his physique giving him a cartoon-like look on stage. With record breaking numbers of over 200 IFBB Pros competing, will we see Jordan finish in a top spot? Check out the entire video LIVE NOW on www.MaximumMuscleReport.com @maximummusclereport @tgflex @wingsofstrength @1stphorm

Backstage at the 2017 IFBB Arctic Pro after finals last Saturday night. 🖤 Why does it feel like a century ago already? Time is such a funny snake, sometimes slithering along hot desert sands at a snail's pace and other times sliding and gliding through wet blades of grass, scurrying to its destination. Don't push time, or it will push back. Don't try to erase time, for it is written in permanent pen. Take each moment: live it, understand it, learn from it, attempt to grow from it. I placed last in this group of dedicated women you see in this photo. You'd think I'd want to be Superman or Flash and whip the world around backwards so I could do this all over again and try for different results. But I don't. Don't get me wrong. I had moments on Sunday when I did. But I worked past that. I feel better and more clear-headed on this side of things than I have in several months. Like I said yesterday, there's a silver lining. And I came in last against a tough group of girls who all traveled long and far and worked hard to present muscle, tan, bling, and sting on the stage. May every competitor appreciate her journey, no matter the start or finish. 🖤 #tbt #throwbackthursday #arcticpro #girlswithmuscle #bodybuilding #motivation #goals #hardbodygirls #fitover40 #womenwholift #girlpower #backstage #contestprep #ifbb #ifbbpro #journey #dedicationfitness #igfit #hardwork #time #sandsoftime #timeless #memories #lookingback #movingforward #silverlining #blog

I like to take this time to wish mama Shea Menchaca @sheashotkitchenn the best of luck at Team U tomorrow as she takes the stage around 2pm in her first national show. Most of you don't know, but our journey began 4.5 years ago. Shea didn't want anything to do with competing, and spent 2.5 yrs working hard, but not really going anywhere (don't kill me mama)! Finally after a lot of ups and downs, mama was ready! It took 5 months of hard work to get to our first bb show the Ronnie Cole man classic. mama killed it and took home second place! she said ivan I want that first place! 6 months later we were our at our second show the texas cup, (which it was recorded to be the biggest show of the year) and we walked away with first place! (here is the 3rd pic taken before depletion at the gym before leaving for her first national show in New Jersey) it has been quite a journey, and you are ready! I just want to say I love you, I believe in you, and go give them hell!!!! 👹👺#winningiswhatwedo #mybabyisallgrownup #teamUprocardbound

Every year, for the past four years, my birthday has come during the final stages of my competition prep. I think birthday oatmeal is just as good as birthday cake!

#teamdilauro #oldguymuscle #63 #happybirthday #npcmastersnationals #contestprep #abs #focus

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