#heavylifts

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May all your lifts be heavy and leave you feeling this overjoyed 😊 I've got my last lift of #gfg round 3 today (legs for meeeee) and I can't believe tomorrow marks the start of week 13/phase 4. I did sneak a peek at the phase 4 lifts and some of my least favorites are returning (I'm looking at you walking lunges/Bulgarian split squat superset) but I'm excited nonetheless for these final four weeks..... though also nervous for what I'll do when I'm done with the guide 😱 @gracefituk if you want to release another 8 weeks I wouldn't be mad, just saying πŸ’πŸ½
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Anyway usually I do a non-guide full body lift on Monday's but since I now share a lifting time with the men's soccer team I'm guessing I'll probably end up doing arms & chest instead. Can't wait to get started!!! Hope everyone is having a good day; enjoy what's left of your Sunday ;)

AEROBIC 🚴🏻 training is a key energy system that is often neglected. I've been following endurance coach Chris Hinshaw and his work with crossfitters. 2 aerobic runs per week saw Khalipa, Fraser and Froning not only increase their work capacity but even improve their LIFTS!! The benefits are huge. Any workout lasting more than 1 minute will be at least 50% powered by the aerobic system.
If you're used to high intensity training, it can be hard to dial down the effort, but slow and long sessions are super important.
Plus it helps for those lean Vegas pool gains we're looking for.

When you're too short to see yourself in the mirror so you've got to stand on the toilet and then you notice there's actually decent lighting so you have a photo shoot πŸ™ˆ Last day home today and I'm feeling lazy AF ☹️ Fueled my #braingains this morning w/ a Mickey Mouse waffle and some coffee. I've been grinding away since 9 and I'm losing steam fast. Probably going to hop on the elliptical for a quick 30 min sweat sesh before I catch a train back to the concrete jungle. I've got meal prep and then a bath planned for when I get back. Hoping to try and eat cleaner than I have been for the next two weeks πŸ™ƒ Going to gently ease back into lifting tomorrow after basically ridding myself of Melinda πŸ’ͺ🏼 Can you guys believe it's already the last week in March?! Honestly, this year is flying by 😳 Enjoy your Sunday all! See ya tomorrow πŸ’•

Heavy Leg Day at @bigbbperformance_center. Team all suited up for training for the Europa. 650 lb Squat and 605 lb Deadlift!!! Finally pulled in the 6's! Downset Deadlift 535x3!! Fueled by @bigbb_performance GlycoForce!! βž–βž–βž–βž–βž–βž–βž–βž–βž–βž– #bigbbperformance #glycoforce #bigbbperformancecenter #lettheforcefuelyou #powerlifting #uspa #singleply

I will also stay real and transparent about my life πŸ™ŒπŸΌ Past 7 months I have been bulking and I defiantly don't have a 6️⃣ pack, or a shredded physique right now. And I'm okay with that, it's been a mental game at times but I also enjoy eating and lifting heavy πŸ’ͺ🏼 When I'm competing I'm at 14% body fat, right now I'm at 23% which is scary but Staying at 14 isn't healthy for me. I have 3 more weeks of bulking πŸ‹πŸΌβ€β™€οΈ My next show will be May 27th πŸ† I have given my body time to rest, heal and grow so I'm excited to hit the stage! # ( this photo was taken to his morning after I ate breakfast , no spray tan, no fancy angles or lighting )BellaHibbs #weightgainiscool #real #keepingitreal #bulking #heavylifts

Really grateful for all the support everyone gave when supporting me on this journey out of pes bp. All glory to God! #nodaysoffgaincity #heavylifts #gainz #loss #worththewait
@solomon_tan @jeremyiskhoo KFC HERE I COME!!!!

Even een ochtendje backsqauds
#nice #friends #heavylifts #backsqauds #110kg

MOST RECENT

Heavy Leg Day at @bigbbperformance_center. Team all suited up for training for the Europa. 650 lb Squat and 605 lb Deadlift!!! Finally pulled in the 6's! Downset Deadlift 535x3!! Fueled by @bigbb_performance GlycoForce!! βž–βž–βž–βž–βž–βž–βž–βž–βž–βž– #bigbbperformance #glycoforce #bigbbperformancecenter #lettheforcefuelyou #powerlifting #uspa #singleply

AEROBIC 🚴🏻 training is a key energy system that is often neglected. I've been following endurance coach Chris Hinshaw and his work with crossfitters. 2 aerobic runs per week saw Khalipa, Fraser and Froning not only increase their work capacity but even improve their LIFTS!! The benefits are huge. Any workout lasting more than 1 minute will be at least 50% powered by the aerobic system.
If you're used to high intensity training, it can be hard to dial down the effort, but slow and long sessions are super important.
Plus it helps for those lean Vegas pool gains we're looking for.

May all your lifts be heavy and leave you feeling this overjoyed 😊 I've got my last lift of #gfg round 3 today (legs for meeeee) and I can't believe tomorrow marks the start of week 13/phase 4. I did sneak a peek at the phase 4 lifts and some of my least favorites are returning (I'm looking at you walking lunges/Bulgarian split squat superset) but I'm excited nonetheless for these final four weeks..... though also nervous for what I'll do when I'm done with the guide 😱 @gracefituk if you want to release another 8 weeks I wouldn't be mad, just saying πŸ’πŸ½
.
.
.
Anyway usually I do a non-guide full body lift on Monday's but since I now share a lifting time with the men's soccer team I'm guessing I'll probably end up doing arms & chest instead. Can't wait to get started!!! Hope everyone is having a good day; enjoy what's left of your Sunday ;)

When you're too short to see yourself in the mirror so you've got to stand on the toilet and then you notice there's actually decent lighting so you have a photo shoot πŸ™ˆ Last day home today and I'm feeling lazy AF ☹️ Fueled my #braingains this morning w/ a Mickey Mouse waffle and some coffee. I've been grinding away since 9 and I'm losing steam fast. Probably going to hop on the elliptical for a quick 30 min sweat sesh before I catch a train back to the concrete jungle. I've got meal prep and then a bath planned for when I get back. Hoping to try and eat cleaner than I have been for the next two weeks πŸ™ƒ Going to gently ease back into lifting tomorrow after basically ridding myself of Melinda πŸ’ͺ🏼 Can you guys believe it's already the last week in March?! Honestly, this year is flying by 😳 Enjoy your Sunday all! See ya tomorrow πŸ’•

Lower body training:
Back squats 140x5x6
Sumo deadlifts 150x3x3
Stiff legged deadlifts 110x5x5
Bulgarian split squats 18x4x10
Various accessory exercises
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Focusing on progressive overloadπŸ’ͺ.

Another morning of PB's for deadlift, bent over row and lat pull downs πŸ’ͺπŸΌπŸ’―
I don't know what I dreamt last night, but whatever it was I woke up ridiculously determined πŸ˜ƒ... now for a sunny sunday with the family β˜ΊπŸ’•β˜€οΈ #happysunday #PB #deadlift #deadliftPB #bentoverrow #latpulldown #determined #focussed #heavylifts #bodybuilder

double-post but idc bc I wanted to share that Melinda has left FFFFFF YESSSSS! Stupid bitch released while my sister, mom, and I were at the mall. I actually became lightheaded bc of the decrease in tension 😳 Still a little bit sore back there, but feeling 100x better πŸ™ŒπŸΌ Hopping on the elliptical for 50 min of 30 sec level 8 and 1 min level 2 πŸ’¦ Woo woo! I am so happy I can't even express! Taking time off from the gym and self-care can do wonders for helping heal injuries, knots, w/e πŸ’†πŸ» So excited to get back to training Monday 😎

#CHESTDAY Don't forget the accessory movements! I'm going to start training 3 days on 1 day off. That will probably consist of crossfit, CF/functional bodybuilding and a pure aerobic day.
I'm really learning the importance of dialling back the intensity. Whether that's scaling workouts or taking rest days.
Goals over the next few months are to increase strength in oly lifts and to pay more attention to the aerobic energy system.

Yesterday I did something I haven't done in awhile.... I pulled traditional instead of sumo for my deadlifts πŸ˜‚πŸ˜‚ And was so thrown off by the change in stance that I forgot mixed grip was a thing and suffered through double overhand grip until the very end of my fourth set. Anyway, this clip shows 8x155 and then 5x175. Normally I pull sumo because I feel it in my glutes more and my femurs are kind of long so I think the wider stance works better for me. BUT my knees have been bothering me lately presumably from the long hours spent sitting at a desk in my office (and I have a bad habit of tucking my legs beneath me and sitting on my feet) so I wanted to mix it up! And variety is the spice of life 😜
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I also love filming lifts because they really allow you to check out your form. For example, I need to stop being such a narcissist and checking myself out in the mirror during these and instead keep my head in line with my spine!! Also if you see my toes coming up it's because the shoes I'm wearing are not great for deads and I'm trying desperately to keep my weight in my heels. Any other form tips please let me know!!! Hope everyone has a great weekend!!

good morning #fitfam ! About to try and have the most productive Saturday in a while. Woke up at 8:30, made myself some chocolate protein oats w/ pb, drank two bottles of water, and then took my dog to the vet (my parents thought he had kennel cough... turns out he just choked himself with his leash out of excitement when we picked him up πŸ™„ PS the second pic is the devil himself, BB). Now I'm back and ready to bang out some Adult and Elder nursing studying before my seester, maaaam, and I go shopping πŸ€— Then after that I'm doing a light 60 min elliptical walk/run interval before I've got family dindin! Dad's making Bolognese πŸ˜‹πŸ™ŒπŸΌ Here's to kicking today in the πŸ‘ xoxo G

#holdup #core might be boring and hard at times but it's very important for overall #strength . Work them at least three times a week and watch your #heavylifts go up. #power #muscle #protection #fitness #lifestyle #goodmorning #thickfit #info #practice #workout #lifestyle #belts #info

Today felt like butt but everything moved so I guess that's all I can hope for.
Light squats up to 265lb for 2x4
Pulls from the knee: supposed to be 395 but too lazy so 2x2 at 405lb. πŸ€·πŸ»β€β™€οΈπŸ€·πŸ»β€β™€οΈ
@m_lopez57 @just4ufit_ifbbpro get ur convos out of my videos kthx.
@simmonsperform sry 4 being bad at listening πŸ€·πŸ»β€β™€οΈβ€’
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#powerlifting #girlswhopowerlift #upliftandliftheavy #deadlift #deadlifttilimdead #heavylifts #squats #respectthedepth #depthbeforedishonor #strong #gym #fitness #health #fitfam #girlswholift #weightlifting #igpowerlifting #usapl #usapowerlifting

GRUESOME WOD tonight πŸ€• Try this one if you're feeling brave but watch out for trap snaps.
I need to take some time off squatting. Two squat 1rm tests in 5 days is not good for the hips or the soul.
12 mins to find 1rm front squat

21-15-9 reps of
Hang power cleans
Muscle ups
Then immediately do 5 rounds of
30 wall balls
15 deadlifts

FIRST GYM SELFIE πŸŽ‰πŸŽ‰ It was so hot in the gym today because they're doing renovations and apparently today was the day they replaced the AC. I really hate working out when it's that hot (is there even a benefit to it??), but I pushed through and had a FANTASTIC booty/leg day.
I tried some workouts that are new to me (Dips using a bench and not just the floor, another workout using the bench but dunno what it's called...) and increased weight on some others. Even though I was sweating my butt off (hopefully not really πŸ˜₯) I pushed through it! My Bose QC35 headphones and Tech N9ne helped with that πŸ˜‰

#firstgymselfie #fit #fitnessmotivation #fitgirl #legday #bootyday #lululemon #basecamp #healthy #girlswholift #gains #exercise #intuitiveeating #bodybuilding #physique #strong #fitlife #motivation #liftlikeagirl #heavylifts #booty #bootygoals #fitchick #gym #nofilter #boseqc35 #undercut #girlswithundercuts #hipster #pixie

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