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Awesome PR Alex! We still have half the week to go what personal records are you hitting? #youvegotthis

It's been a minute since the last training update, so here's what I've been up to! Today was my first leg day after a 470x5 deadlift rep PR 3 days ago, so it was mostly power and speed work.

My program today was:
4x4 Back Squats @ 75% (345 lbs, second set shown)
3x8 Front Squats @ 225 lbs (swipe to see 3rd set)
4x8 Box Jumps @ 42"
Unilateral Leg Press 2x12
Bulgarian Split Squats 2x12
Hanging Ab Raises 4x16 (last two sets with lateral rotation)

If you're not already on your own program, try it out!
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#fitness #training #powerlifting #squat #squats #squatting #lowbar #lowbarsquat #frontsquat #frontsquats #frontsquatting #lifting #weightlifting #power #program #crunchfitness #crunchsouthtampa #crunchtv

There's two things you can do when you fail. Give up or try harder. Failing is just another step toward succeeding. Don't be afraid to fail; be afraid of never trying.

Following the new routine from #muscleforlifefitness for focusing on triceps today was triceps workout A. Which consisted of triceps dips, triceps presses and skullcrushers. A lot of these are new so PRs are not a big deal to me right now. Still working on finding my upper limits which i did with the triceps press at 70 for 8 reps. I had done skullcrushers before but my max was 5 reps at 80 lbs so i should have gone lower. Bottomed out on the last set at 50lbs for 8 reps. My triceps are still feeling it.
Workout:
Triceps dip: 4 warmup sets then 3 working sets of 4-6 reps (swipe for pic) i have a dip belt and added more weight each set, still looking for my 4 rep.

Triceps press:
Set 1 - 10 reps at 50
Set 2 - 10 reps at 60
Set 3 - 8 reps at 70

The last set (in the video) my grip wasn't quite right.
Skullcrusher:
Set 1 - 7 reps at 70
Set 2 - 6 reps at 70
Set 3 - 8 reps at 50

Definitely different doing things in the 8 to 10 rep range but definitely feeling it.

#fitness #fitfam #gains #triceps #teamlegion #fitnessgoals #muscleforlife #fitstagram #crunchfitness #crunchcerritos

took this about a month ago.. 😩 I need to change my eating habits... #crunchfitness

Just a heads up for my programming for the last 2 weeks of December, this is a demo of the Rx+ for pullups. Get to practicing!
#Repost @fun.ning
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Follow @fun.ning for crotch to bars...😳It does existπŸ’ͺπŸ½πŸ‘πŸΌReps do not need to touch actual bar for safety reasons...Mobility/Pull up goals Pho Sheux!
Tag 3 friends!
Clip from @azamat_mintsaev & submitted by @lesha_gold
#funning #pullups #fitness #24hourfitness #lafitness #planetfitness #equinox #crunchfitness #barbell #weightlifting #calisthenics #yoga #CrossFit

MOST RECENT

Please watch out for black ice when coming into the gym today! Safety first! Thank you! #crunchfitness #crunchgym

Health. is wealth. #crunchfitness #crunchfit

Hey tonight was a great start for bear nation fitness, I appreciate everyone that came out today @maicomachin @adamrodz21 @jzeek_150 @mr.lavanzel and so many more people that had fun! Thanks everyone

When your workout turns into playing with new moves πŸ˜‚πŸ˜‚ got our workouts in and then had to try this as we saw a trainer doing it! #tiu #tiuteam #tiuholidayhustle #crunchfitness #crunch #workout #fitness #fun #run #cardio #weights #nike #ropes @airsoft400

Workout went well today for being sick last week. I’m coming back with close stance squats. Lol. My hips can’t take the wide stance. I feel like I’m strong in this position. Got a cool rep pr 235x4. Still need to work on squats but with some minor tweaks in the hole I think I could made them look better. I then did accessories after. I love doing accessories man. It’s fun as shit. Now I’m hungry.

#squats #powerlifting #apemanstrong #noobie #jimwendler531 #hungry #crunchfitness #needworkoutpartner :(

My girl @lexycross getting sharper and sharper. She has to be the stronger girl that I have on my self defense class. I take no credit for what I teach. I learn from the best. @jimmy_nfta and @spidermuaythai. All those combos are their trademarks. I just put them together and make my class fun. I feel blessed to be able to do this at the moment. I love teaching girls ❀️and make them killing machines πŸ€— #selfdefense #womenselfdefense #wonderwoman #girlpower #muaythai #kickboxing #martialarts #nopainnogain #fitness #fitnesslife #gym #crunchsurfcity #crunchfitness #huntingtonbeach #orangecounty #california #elbowdrills

This mornings shoulder session!! Been working on my standing presses lately! I'll tossing up them 100lbs pretty soon πŸ’ͺπŸ˜ˆπŸ€˜πŸ‹οΈ #HeavyMetalMonstas #fitness #fitnessmotivation #crunchfitness #fitfam #fitfreak #fitspo #fitlife #instafit #livefit #lvft #Gainz #gymlife #gymfreak #gymaddict #ironaddicts #iron #gym #fit #alpha #alphamale

When you want to do abs, but your pump is too nice! #gym #armday #armtattoos #tattoo #bodybuilding #selfie #crunchfitness #crunch #abs

I did the fit3D scan, I haven't been training as hard as I wish I was, work has taken over. However I was happy with results and am going to start the New Year focusing on my goals!! #fitness #fit3dscan #fit3d #crunchfitness #beactive #exercise #gymlife #fitgirls

Down 8lbs πŸ”₯ time to kick things up a notch! Next week 1/2 marathon training begins! Now that I’ve finally broke through my plateau, I know the weight should start dropping much quicker. Side note: I cannot believe that in 135 days I will be standing up in front 120 friends and family members, a pastor and God, and express my love and admiration for my best friend. This is starting to become so surreal. #cardio #gymlife #exercise #sweatingforthewedding #futuremrs #crunchfitness #weightlossjourney

BACK at it again with that gym content. This is one of my favorite lat workouts. It simulates a close grip pull-up but focus more on using your lats.
πŸ“·:@fredhager_43
#fitness #thegrind #getupgetout #swole #back #lats #definition #strong #work #commitment #nevergiveup #everyday #dontstop #lifestyle #driven #physique #inspired #gymlife #crunchfitness

TBT 😳😝 -
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This picture was taken roughly about 2 years ago, the very first day I got my gym membership. I remember this moment so vividly thinking to myself "I'm going to do this !! I wanna look back to this picture in a couple of years and absolutely shock myself of the transformation I've achieved." When I first started, I had very little knowledge about working out & absolutely nothing about nutrition... Now here we are 28 lbs later πŸ€™πŸΎ My best advice to you reading this is; Do your research. Educate yourself. Trust me I wish I would of started a lot sooner that would of made things a lot easier.

#onedayatatime #transformationtuesday #bodybuilding #gymlife #crunchfitness #tbt #gymrookie #nogains #dedication #myjourney

Quick selfies from this morning before my phone died on me. Feeling leaner, faster, and stronger πŸ’ͺπŸΌπŸƒβ€β™€οΈ #lean #fast #strong #stronger #flex #flexing #fit #fitness #fitfam #fitnessjourney #igfit #instafit #crunchfitness #obesetobeast #weightloss #weightlosstransformation #weightlossjourney #charliemikefit #transformforlife

HOLIDAY #personaltraining DEALS!! Why wait until NEXT YEAR to get STARTED!?
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#Trainhard #trainers #fitjourney #goals #todaynottomorrow #strongertogether

Unfortunately my phone was dying when @dalton._jones got in a selfie with me so that's why it came out so blurry. I don't even know this guy but we will have to get a better pic next time flex buddy πŸ’ͺ🏼 #flex #flexing #crunchfitness #crunch #fit #fitness #igfit #instafit #fitfam

#gym work out was a success. Representing for #starwars with my #yoda shirt. Super excited for #thelastjedi! Oh hai #batman #tattoo #dccomics #thedarkknight #crunchfitness #theroom

Working on myself #crunchfitness #lovey ourselffirst

DOUBLE THE FUN!

Happy Friday, a.k.a. #thighdayfriday πŸ‘πŸ’ͺ❀ We start strong & we finish stronger πŸ‘πŸ˜Ž Come sweat with me πŸ’ͺ❀ FRIDAY
CRUNCH SOUTH TAMPA
Bodyweb with TRX at 8:30am
Overdrive at 9am
Chisel at 9:30am
Tread n Shed at 10am
Let's do this together!! #crunchfitness #crunchsouthtampa #crunchcarrollwood #crunchtampapalms #crunchhillsborough #crunchtv #groupfitness #fitpro #Gym #workout #teamwork #accountability #commitment #consistency #dedication #motivation #fitspiration #inspiration #workhard #trainhard #movemore #movemorefitness #movemorefitnessambassador #groupfitnessinstructor #fitfam #flexfriday #thegrindincludesfriday #hustlelikeitsmonday #hustleforthatmuscle #thighdayfriday

Torture Rope Xtravaganza. I think that's what TRX stands for? A little pre-dinner fun with my @tardytracy #brf #trx #toughmothers #strongwomen #noodlearmsnomore #crunchfitness #fridayeve

#crunchfitness πŸ’ͺ🏼πŸ’ͺ🏼πŸ’ͺ🏼

Welcome Peter II to our #CRUNCHFAMILY #memberlove

Arms looking crazy big lol πŸ˜† πŸ€·πŸ»β€β™€οΈπŸ€·πŸ»β€β™€οΈπŸ€·πŸ»β€β™€οΈ. Awesome back day tho woot woot!! #futurenpc #goaldigger #womenwholift #Bodybuilding #gymrat #crunchfitness #fitfam #fitgirl #getit #pushyourself #gains #backgains #gaintrain

#deadlift TIME!

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