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#quaddamn

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More conventional 😭3x10🀒no more pls coach @kylepigney gimme heavy sumos
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workout fueled by @redhnutrition #WeAreRedH socks are @hviiibrandgoods πŸ˜›πŸ–€#spreadhviii #alwaysparty #deadlifts #pwrlft #quads

Well I guess you guys know what color I love wearing πŸ€·πŸ»β€β™€οΈ
Hoping your Sunday is filled with gains upon gains πŸ™ŒπŸ»πŸ’ͺ🏻 #bodybuildingmotivation #fitthick #fitness #fitnesspage #fitandthick #fitnessmotivation #fit #fitfam #quads #quaddamn #glasses #hashtag #muscle #mrolympia #celestialbodiez #bootyscrunch #sunday #muscleandfitness #likeforfollow #followforfollow
Shorts from @celestialbodiez . Favorite pair πŸ™ŒπŸ» These are from the classic series .
And yes , I wear glasses πŸ‘“

Whether it's freezing, raining, or snowing, I choose to rise above and shineπŸ’πŸΌCan't wait for next Saturday to be racing against the best Spartan Racers from all over the world! #spartanrace#roadtotahoe#worldchampionships#motivation#strength#endurance#mentaltoughness#nevergiveup#pushyourself#fitness#fitnessmotivation#quaddamn#lululemon#blondebeast#trainhard#eatallthecarbs#spartan#norcalsc

Sunday grind βœ… shredded that hoodie halfway thru, pretty sure I was having a heatstroke πŸ˜‚πŸ˜…πŸ˜«1.5 mile run (jog for most of you lol I'm slower than a turtle crawling through peanut butter) sandbag incline walk, 100 jumping jacks and jump rope. Pretty much all over the place today with zero rhyme or reason πŸ€¦πŸ»β€β™€οΈπŸ€·πŸ»β€β™€οΈ lol tired.
#sunday #grind #video #tonight #chasingthickandfit #healthy #sweat #livesore #girlswholift #cardio #running #grrrlarmy #thick #quaddamn #girls #fit #fitfam #fitness #fitspo #motivation #inspiration #healthy #weightloss #weightlifting #legs #goals #gym #gymaddict #gymrat

Does anyone else hate bringing the bar back down on their back?πŸ€¦πŸΌβ€β™€οΈ Getting ready for the competition in November with this complex! 155 and then 175(where bringing it back down almost took me out.. as you will see..πŸ˜…) Softest booty shorts in all black from @pastparallel use code "Kyra20" πŸ–€πŸ‘

Great post by @physiotrition and @smurray_32 to help structure your leg day workout. Here’s what they had to say:
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πŸ‹πŸ»QuadsπŸ‘‰πŸ» 4 muscles = VL, VM, VI & RF. Although VL VM & VI are strong knee extensors, research favours the squat over leg extensions to develop them (Signorile et al., 1994, Ebben et al., 2009) BUT if you were to only squat RF might lag behind as it gets little activation in the squat, so to best hit the RF and FULLY develop the quads, leg extensions have shown to be best (Ema et al., 2013, Ebben et al., 2009). The lunge also elicits high activity in the quads & also the glutes (Pincivero et al., 2000). So for total quad development, we recommend a squat/legpress, lunge/split squat & an extensionβœ…β€¨.β€¨πŸ‘GlutesπŸ‘‰πŸΌ You’ve already squatted & lunged but to hit the glutes one more time we advise a thrust as they have been shown to have the greatest glute activation over ANY other deadlift variation (Andersen et.al., 2017). So, thrust for the BOOTAYβœ…β€¨.β€¨πŸ–HamstringsπŸ‘‰πŸΌ 3 muscles = ST, SM, BF(long & short head) BUT research shows that their activity during squats & leg presses are relatively modest therefore, for maximal growth, we advise you incorporate further single-joint movements like the RDL & curls to really develop the hammys (McAllister et al., 2014)βœ…β€¨.β€¨πŸ€™πŸΌTag a friend for a chance to win a free training programme! DM me with any fitness questionsπŸ“₯
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#legday #legdayworkout #legworkout #neverskiplegday #dontskiplegday #quadsquad #quaddamn #quadzilla #hamstrings #hammys #glutesworkout #gluteworkout #squatday #squatting #backsquat #frontsquat #highbar #lowbar #lunges #legextension #rdl #hipthrust #lowerbody #hypertrophy #pinestrong

not all who wander are lost

MOST RECENT

It comes in stages now. Memories of details I forgot . Nothing helpful, just painful. I'm mad. Really fucking made. I want to scream and throw things and just lose it, but instead, I'm working out. I'm determined to not ever feel like just a victim. #postattack #sexualviolencesurvior #survivor #homeinvasion #homegym #trainer #bootcamp #crossfit #wod #reebok #ramfit #bbg #gains #spartan #gladiator #fitspo #fitfam #fitness #fittits #fighton #livesore #lift #instafit #quaddamn #highlyaggressive #girlswholift #momsactinglikemeatheads #thistooshallpass #strongerthanyesterday #tattedgirlsdoitbetter

A little front squat work before tuning up my split jerk.

Alpha 😈
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#Repost @gurushots (@get_repost)
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This ferocious photo is by one of GuruShots recent members Robert Cinega.
#gurushots #photocontes #RobertCinega #tiger #bigcats #wildlife #wildlifephotography

Deadlifts are getting better as I learn to be more patient off the ground. πŸ‘ŒπŸ» Sometimes the reps feel excruciatingly slow but it's worth it to be able to deadlift in the 200s again without my back rounding.
#doughnutsanddeadlifts #sumo #strongwomen #powerlifter #sundayfunday #slowandsteady #gwpl #progressnotperfection #patienceisavirtue #quaddamn #thisisfemalepowerlifting

I may have finished my vegan cleanse but I'm still addicted to this meal! I changed it up a bit and made it with quinoa instead of rice but it's still just as delicious! #nomnomnom
Just over here trying to keep the healthy vibes going but keeping it quick and simple!
I've also decided to spend a few minutes each day working on personal development. The main thing I took away from Super Saturday yesterday was that the mind is a powerful thing. When you filter it with positive thoughts, your life will start to change πŸ‘ŠπŸΌ #cleaneating #personaldevelopment

Hardest part about being a Personal Trainer, Coach, Biggest Cheerleader to my clients, and always checking in on everyone... Not losing my OWN passion!
This is why I'm working with @lw_fitness when it comes to Training. I needed someone to PHYSICALLY push me again. It's SUPER easy to get unmotivated, personally speaking, when I'm at the gym for 12-15 hours. I get done Training my clients and the last thing I wanna do is try and think of my own workout.
I personally found myself just going through the motions and unless it was cardio, not pushing myself. In the last 3 months, my Strength has gone down bc I HAVEN'T been putting in the work! I had to take a self examination! The best of the best have someone always pushing them. You want to be better?! Ask/hire someone to push you beyond those limits you set inside you head.
#hexbar #RDL #WorkingOnMe #Process #Goals #YOUvsYOU #sundayfunday #weekend #weightlifting #weighttraining #happyandhealthy #method #diet #waisttraining #trainerlife #FitBit #weightlossjourney #eatclean #GodFirst #juiceplus #bodybuilding #quaddamn
#fitfluential #fitfreak #fitchick #fitnotskinny #leadbyexample #leader #fitspo #kotd

Whether it's freezing, raining, or snowing, I choose to rise above and shineπŸ’πŸΌCan't wait for next Saturday to be racing against the best Spartan Racers from all over the world! #spartanrace#roadtotahoe#worldchampionships#motivation#strength#endurance#mentaltoughness#nevergiveup#pushyourself#fitness#fitnessmotivation#quaddamn#lululemon#blondebeast#trainhard#eatallthecarbs#spartan#norcalsc

405x8 heaviest I've gonna since injury and thanks to the homie @andrewvigorito for the spot and push #gaintrain #squat #quaddamn #instalike #instafit #gains #AXT

"There once lived a tribe of women whom thighs were larger than their butts. They were called Quaddesses". πŸ‘‘
#legday #quads #quadsfordays #quaddamn #holyquads #quadsquad #shesquats #fuckathighgap #foreverbulking #fitthick #fitspiration #chronicpainwarrior

Selfie Sunday 🀳 Okie dokie! #snapfilters #selfiesunday

Sunday grind βœ… shredded that hoodie halfway thru, pretty sure I was having a heatstroke πŸ˜‚πŸ˜…πŸ˜«1.5 mile run (jog for most of you lol I'm slower than a turtle crawling through peanut butter) sandbag incline walk, 100 jumping jacks and jump rope. Pretty much all over the place today with zero rhyme or reason πŸ€¦πŸ»β€β™€οΈπŸ€·πŸ»β€β™€οΈ lol tired.
#sunday #grind #video #tonight #chasingthickandfit #healthy #sweat #livesore #girlswholift #cardio #running #grrrlarmy #thick #quaddamn #girls #fit #fitfam #fitness #fitspo #motivation #inspiration #healthy #weightloss #weightlifting #legs #goals #gym #gymaddict #gymrat

Well I guess you guys know what color I love wearing πŸ€·πŸ»β€β™€οΈ
Hoping your Sunday is filled with gains upon gains πŸ™ŒπŸ»πŸ’ͺ🏻 #bodybuildingmotivation #fitthick #fitness #fitnesspage #fitandthick #fitnessmotivation #fit #fitfam #quads #quaddamn #glasses #hashtag #muscle #mrolympia #celestialbodiez #bootyscrunch #sunday #muscleandfitness #likeforfollow #followforfollow
Shorts from @celestialbodiez . Favorite pair πŸ™ŒπŸ» These are from the classic series .
And yes , I wear glasses πŸ‘“

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