#teamosg

MOST RECENT

Lunge crew got it in today. I can’t express my gratitude enough for all the things I’ve learned from @corygfitness but the walking lunges may just be the most important to me. I still like to get some distance runs in, but the walking lunges afford us the chance to get some cardio in as a family. These moments seem insignificant to some, but these are moments that I cherish. It isn’t realistic to expect a 9 or 4 year old to keep up on a 3 mile run, but they can stay with us on the lunges (yea, they do what they can then catch up walking). To paraphrase Trace Atkins, “and they think we’re just *lunging*”. .
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#athlete #bodybuilding #strong #instafit #fitness #fitfam #strong #gymrat #mensphysique #gains #muscle #fitspo #jacked #staystrong #teamosg #outdoorathlete #getfit #physique #freeworkout #aesthetic #fitnessaddict #fit #swole #gymislife #workout #shredded #shredcity

HAHAHAHA Rhaaaan Sthhhaaaaapppp (in Jersey shore Sammie voice)... what a difference 10 years make.. funniest part.. I pulled WAAAAAY more dudes back then🤯😂🤷‍♀️ and by way more, I mean more than zero LOLLL
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#celibatebychoice #asseenincolumbus #gym #aesthetic #girlsthatlift #girlswithmuscle #gymgirl #muscle #motivation #transformation #weightlifting #bodybuilding #personaltrainer #fit #fitness #fitspo #fitgirl #fitchick #teamosg #Columbusfit #fitcolumbus #igfitness #strong  #transformationtuesday #strength

Banded bench for 5. This was about all I had in the tank. 185 + 85 lbs of tension at the top. Total of 270 lbs of resistance at the top. Just trying to break through these plateaus.
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#athlete #bodybuilding #strong #instafit #fitness #fitfam #strong #gymrat #mensphysique #gains #muscle #fitspo #jacked #staystrong #teamosg #outdoorathlete #getfit #physique #freeworkout #aesthetic #fitnessaddict #fit #swole #gymislife #workout #shredded #shredcity

HOW TO: Pull-ups

Bad (video 1): I don’t keep my body straight up and down the entire time (look at me leaning to try to lug my body up there). I start by going backward and then trying to bring my body back close by pulling my body forward at the end. The bar gets far away from my body in the middle. Shoulder blades are not locked in the entire time (not pulling shoulder blades down and back). I try to use momentum to get my body up there. I feel more biceps than anything.
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Good (video 2): I lock my shoulder blades in first thing and keep lats engaged by pulling shoulder blades down and back (keeping that position throughout). Keep the bar close to my body the entire time by driving my elbows down past my hips. My body is straight up and down the entire time. You WILL feel lats in this (especially at the end).

I CAN’T do a single pull-up with good form by myself. I can do ego pull-ups all day with swinging my body, but I can’t do a strict good one. You can use a person to help, a band, a machine that holds your legs, anything! Don’t be discouraged if you can’t do one. Rather strengthen everything in the right position rather than do bad reps and ask for injury later - I’ll be posting 1 form video for 1 exercise in the mornings after my workouts everyday. Train hard, but train smart 🤙🏼🔥 You’ll look better in the mirror and feel better down the road.

Holy Beelzebub it was a schveaty one this morning.. 🌶Cable Rear Kicks SS Banded Leg Extension 🌶Leg Extension SS 1 Leg Extensions
🌶Leg Press High&Wide SS Leg Press Low w/ Feet Together
🌶Smith Sissy Squats SS Weighted Calf Raises
🌶Toe Touchs
💥Finisher- Kneeling Pistol Box Jumps 💥
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#asseenincolumbus #gym #aesthetic #girlsthatlift #girlswithmuscle #gymgirl #muscle #motivation #transformation #weightlifting #bodybuilding #personaltrainer #fit #fitness #fitspo #fitgirl #fitchick #teamosg #Columbusfit #fitcolumbus #igfitness #strong #legday  #transformationtuesday #strength

Had a blast podcasting and getting after it at @joinarealgym this morning. Excited to share the story of OSG New Philly worth you all!

#TeamOSG #OSGNewPhilly #oldschoolgym

People might think your crazy in the beginning, but stay the course long enough and they just might join in. Our lunge crew keeps gaining more members. Right now we are still at 400M bc we just got doing them again, but give it a couple weeks and we will start working towards consistently hitting 800. Love that the kids want to join. #betheexample .
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#athlete #bodybuilding #strong #instafit #fitness #fitfam #strong #gymrat #mensphysique #gains #muscle #fitspo #jacked #staystrong #teamosg #outdoorathlete #getfit #physique #aesthetic #fitnessaddict #fit #swole #gymislife #workout #shredded #running

🇧🇪German volume tranining🇧🇪
This is one of my favorite types of training. It's 10 sets of the same exercise with minimal rest inbetween sets, about a minute. You should do 10 to 20 reps, I usually stay around 15.
For my leg day, I did:
🏋🏽‍♀️Back BB Squat
🏋🏽‍♀️Leg Press 🏋🏽‍♀️BB Lunges
🏋🏽‍♀️BB Step ups
🏋🏽‍♀️Lying leg curl
🏋🏽‍♀️ GHDs
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#asseenincolumbus #gym #aesthetic #girlsthatlift #girlswithmuscle #gymgirl #muscle #motivation #transformation #weightlifting #bodybuilding #personaltrainer #fit #fitness #fitspo #fitgirl #fitchick #teamosg #Columbusfit #fitcolumbus #igfitness #strong #legday #motivationmonday #maxeffort

Spent yesterday evening making some improvements to the cable crossover in my gym. New cables and got everything greased. The equipment in my gym might be old, but that doesn’t mean it isn’t taken care of. Functions like new with the same old school vibes, just the way it should be
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#athlete #bodybuilding #strong #instafit #fitness #fitfam #strong #gymrat #mensphysique #gains #muscle #fitspo #jacked #staystrong #teamosg #outdoorathlete #getfit #physique #freeworkout #aesthetic #fitnessaddict #fit #swole #gymislife #workout #shredded #running

Fun morning with the crew.
Loving these front squats we’ve been doing. 315 felt a little heavy this morning but I’m happy with the depth here and even threw in a very quick pause at the bottom.
Next was our @eddycoan deadlifts. These felt great too. 405 with a slow eccentric. Followed up with some belt weighted deads to really emphasize the lower back. #4amCrew #GetStacked #TeamOSG @corygfitness @joinarealgym

Teaching the next generation is something @chiclyfit and I are crazy passionate about. Any time we can pass on our knowledge to our kids or the kids in the neighborhood we always take the opportunity. It impacts our workout but it’s definitely a net gain since we get to set productive habits in our kids. It’s never too early to start kids out on the right path. Don’t worry about the weight, worry about the form. That’s how to set them up for success. Discipline learned in the gym transfers to all aspects of life so why waste these type of teaching moments?!?
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#athlete #bodybuilding #strong #instafit #fitness #fitfam #strong #gymrat #mensphysique #gains #muscle #fitspo #jacked #staystrong #teamosg #outdoorathlete #getfit #physique #freeworkout #aesthetic #fitnessaddict #fit #swole #gymislife #workout #shredded #running

Such an old classic but one of my favorite bicep exercises. Standing dumbbell curls. The isolation with the dumbbells coupled with the inward rotation at the top lets you contract and peak the bicep in a big way. My favorite method is to keep the weight on the lighter side and do around 15 reps that are completely under control. Really squeezing my bicep at the top and going to full extension for a big stretch at the bottom. I also like to curl up to around my nose/forehead instead of around my shoulders. I feel like I get a much better contraction that way. Subtle tweaks can make a huge difference. Variation helps prevent stagnation. (P.s. I know I’m not shreddz at this point lol. I got around 4 weeks til the beach to make it happen).
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#athlete #bodybuilding #strong #instafit #fitness #fitfam #strong #gymrat #mensphysique #gains #muscle #fitspo #jacked #staystrong #teamosg #outdoorathlete #getfit #physique #freeworkout #aesthetic #fitnessaddict #fit #swole #gymislife #workout #shredded #running

Slow, controlled reps. Increased time under tension to really get the blood flowing as an opening exercise. I usually start heavy then move to volume, but today I started high volume and kept it that way
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#athlete #bodybuilding #strong #instafit #fitness #fitfam #strong #gymrat #mensphysique #gains #muscle #fitspo #jacked #staystrong #teamosg #outdoorathlete #getfit #physique #freeworkout #aesthetic #fitnessaddict #fit #swole #gymislife #workout #shredded #running

If you can’t raw squat close to your 1RM with your belt, sleeves, wraps or fancy shoes then you’re weak. #provemewrong

455lbs and 475lbs
Bodyweight: Fat
🎥 Credit: my iPhone 7 wedges between two 5lb weights on a box

WOD of the Day of the Day Today
18.7.14
Low Bar: 5,5,5,3,3,3,1,1

8 Rounds of my favorite Circuit:
-DB Lateral Raises x8
-Cable Tricep Pushdowns x8
-Cable Hammer Curls x8
-Cable Facepulls x15
*increase weight 1/2 way through

Cardio Gainz: Pain Reframed Podcast

Now it’s family time. #bemore

Great start to the morning with my man @tommy_snyder11 Always surround yourself with people that push you physically and professionally. Tommy and I have been at it about 2yrs now and constantly feed off each other. Glad @corygfitness connected us. For some reason I sweat way more than he does. #FitLeaders #4amcrew #TeamOSG #teamclydesdale #stokethefire

You can keep your new, fancy equipment. I’ll take broken mirrors, metal weights, and the smell of hard work any day.

Awesome shoulder workout this morning. The Wifey and I blasted shoulders. This movement was taxing to say the least. 10 Arnold presses immediately into 10 overhead presses. Give it a shot and let me know what you think
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#athlete #bodybuilding #strong #instafit #fitness #fitfam #strong #gymrat #mensphysique #gains #muscle #fitspo #jacked #staystrong #teamosg #outdoorathlete #getfit #physique #freeworkout #aesthetic #fitnessaddict #fit #swole #gymislife #workout #shredded #running

Rare evening gym session due to work being pure chaos today. Didn’t finish until late and I really debated not coming tonight but I’m really happy I did as it helped me clear my head about lots of stuff.
I’ve realized that In the last few months that I’ve been allowing the opinions of others to drive and dictate my actions and happiness and it’s just made me more and more miserable. It hit me like a ton of bricks that the only person that should be in control of my happiness is me... Do the shit you love.
Turn that spark of passion into a raging inferno.
If the people around you don’t like it, tell them to fuck off, regardless of who they are.

THAT BEING SAID!!!
Cardio ✔️
Shoulder Day✔️
Still kinda fat but getting stronger✔️✔️✔️ #duespaid #phormula1 #1stphorm #goldsgym #alteredhelix #alteryourhelix #shoulderday #delts #cardio #lift #keeppushing #strongbutchunky #flagnorfail #kagedmuscle #anobolicfasting #teamosg #rel #dte #runeverythinglabs

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