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MOST RECENT

Yeah so this one sucks really bad.

Stole this from @brycebahm although he looks way better doing it and i have some work to do.

One of the issues i always hear is sore elbows on tricep days and honestly one of the simplest fixes is not trying to force your elbows into bad angles.
The crossovers give me such a smoother movement with no stress on the joints - no surprise really.

So if this sounds like you give something different a try from your regular bro lifting program.

Peace out instaworld!!! @alana_axford
@ultimatefitqld
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1 key cue or concept I am working on @alana_axford with is execution.

At the end of the day you are going to get more optimal results in a better timeframe,compared to just throwing heavy weight around that you cannot control.

This is a popular butchered exercise by the instagram homies and hoes alike.
Only movement that should be taking place is at the knee.

The quad shouldnt leave the pad.
The lower back shouldnt be arching - yes sadly its not a back exercise ladies.

And if possible get your hip slightly into hip extension - oh look now it feels like my hamstring is going to rip in half - congratulations only took you forever.

But seriously when you learn to execute a movement more efficiently it completely changes your world.

Enjoy.

@alana_axford
@ultimatefitqld
@ufqworkouts
#teamultimatefit
#ufqworkouts

Tuesday Thought!
Life is like a camera!πŸ€”
Just focus on what is importantπŸ‘«β€
Capture the good timesπŸ“Έ
Develop from the negatives🎞
If things don't work out,
Take another shot!!πŸ‘Š
⚊⚊⚊⚊⚊⚊⚊⚊⚊⚊⚊⚊⚊⚊
#tuesday #tuesdaymotivation #thoughtoftheday #quoteΒ #motivation #motivate #positivity #wbff #wbffaustralia #teamultimatefit #instafitness #fitnessgoals #fitnessmodel #girlswholift #fitchicks #girlswithmuscle #bestofthebestΒ  #powerliftingchicks #empowerwomen #inspire #postivevibes #brisbane #citylife #lifegoals #livelife #dreams #photography #chaseyourdreams #fitgirls #femalefitness

Okay you guys know Iam not one for trying to reinvent the wheel but for shits and giggles check this out.

This is for triceps not chest and i stole this exercise from the great man rich piana RIP.

Both smith machines and benchs unavailable so thought screw it give this oldie another crack.

Now from a profile point of view it isnt great ill admit. You really need to be careful because your delts are going to love this and get involved.

However if you take it easy and really concentrate this burns like hell.

@alana_axford
@ultimatefitqld
@tmjapparel
#teamultimatefit
#tmjapparel

New week, same goals!πŸ™Œ
After seeing all the gorgeous WBFF competitors compete on Saturday.πŸ’Ž
It's definitely motivated me for my next prep..😘❀
I have alot of hard work ahead of me! πŸ‘£
I want to bring my best package to the stage. I am forever reminding myself that growing my baby muscles naturally takes time.πŸ’ͺ
☝So here is me, naturally in the off season.
No tan, No make up, messy hair, No filters or special affects!
It's time to reset my macros/calories again and keeping working towards my goals of becoming a better version of myself.!!
πŸ‘™
It's a new week so what ever your goals are, it's a chance to refocus and crush it!! πŸ€—
@ultimatefitqld
⚊⚊⚊⚊⚊⚊⚊⚊⚊⚊⚊⚊⚊⚊
#wbff #wbffaustralia #wbffgc #wbffbikini #bikinidiva #wbffdiva #amorswimwear
#teamultimatefit #bestofthebest #betterbodies #fitness #fitnessmotivation #femalefitness #motivated #determined #bodybuilding #bodypositive #lovetheskinyourein #positivity #positivevibes #beauty #bikinimodel #dreambig #chickswholift #girlswithmuscle #powerliftingchicks #strongwomen #empowerwomen #mondaymotivation #newweeknewgoals

Flashback Fridayβ˜‡
WBFF Backstage shot in my evening gown from Oct show 2017. @dressforanight
πŸ“Έ taken by @dallasolsen68
All the best to the WBFF competitors competing this weekend!!!πŸ™Œ I am so excited for you all, can't wait to see you shine!πŸ’ŽπŸ€—
I always get the itch to compete in the next WBFF show, when I see everyone else going through prepπŸ˜‰

But my baby muscles need more growth, so at this stage I am aiming for WBFF May 2019πŸ’ͺ❀ @ultimatefitqld
#teamultimatefit
βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–
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Same exercise, but different physique!!πŸ€— So here is me in the off season, doing Seated Cable biceps curls.
πŸ’ͺ Swipe right ➑
When I was 10% leaner and 3 days post comp.πŸ‘™
Time to shred down again and start seeing my muscles popping through😍

Can anyone spot one of my activation issues?πŸ€”
βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–
#gohealthclubs #teamultimatefit #wbff #wbffaustralia #wbffaus18 #tmjapparel #fitness #instafitness #femalefitness #personaltrainer #bodybuilding #powerlifting #strength #mobility #biceps #bicepworkout #chickswholift #girlswithmuscle #strongwomen #empowerwomen #inspire #fitnessgoals #fitnessmotivation #shredded #getlean #bodytransformation
#powerliftingchicks #weightloss #bestofthebest

Oh yeah this happened the other day but i forgot to post it.

Mission was to hit 8 reps with the full stack on leg extension - proper reps none of that bro s#&;t you see all over instagram.

Now downer was i forgot my resistance bands so i will hit this again with the added resistance next time around.

Im pretty happy with this and the control i have on the reps.

New goal = 8 reps, full stack 4 second eccentrics...with bands lol.

Enjoy.

@alana_axford
@ultimatefitqld
@tmjapparel
#teamultimatefit
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I have been doing a lot of self- reflecting the past few weeks...πŸ€”
Trying to stay sane while being illπŸ™ˆ
Most people who know me, know it's hard for me to not train, because I love lifting!πŸ˜‚ My body is finally healing and I am gaining my strength back slowly.πŸ€—
Thank you😘❀ @ultimatefitqld for organising my new training programπŸ’ͺKeen to get back into it!!πŸ‹
This picπŸ“· was taken a few weeks after my last WBFF showπŸ’Ž
I can't wait to see my muscles againπŸ˜„πŸ‘Š
βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–
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Last night @flexiblenutrition_lifestyle took me down to @holdyourown_gym for some deadlift fun.

Its been months off from lifting anything above 200kgs so this was the last thing that i expected.

My 210kg previous to this was fast and clean i was amazed so i went for 220 and got it.

Great gym, great vibe, great tunes, great lifts.

@alana_axford
@ultimatefitqld
@tmjapparel
#teamultimatefit
#tmjapparel

Happy hump day!πŸͺ
One my fave BootyπŸ‘ growth exercises at the moment is barbell hip thrustsπŸ‘Œ
I have been unwell for the past weeks and i have had to back off my training a fair bit.😣
I love training hamstrings and glutes! I was over sitting around at home. So here's me getting it done, smashed out 5 sets of 10 reps @ 80kg with resistance bandπŸ’ͺ
βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–
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Hit up @worldgymsurfers on the weekend to train some trunks.

I haven't done RDLs in a while and thought screw it lets do it.

Apologies for the poor zoom & focus bloody ruined what could have been a lovely video of how to perform these bad boys properly.

This was an easy 120kgs for a few sets that day.

Ive said it before ill say it again.

1. Focus on pushing the hips back dont worry about how far you can drop the bar. To many fitness chicks butcher this exercise and its embarrassing.

Learn to control the movement then maybe you can remove #pancakeass from your crappy post πŸ˜‰. Enjoy.

@alana_axford
@ultimatefitqld
@tmjapparel
#teamultimatefit
#tmjapparel

Always important to start the week strong.

New week,reset after the holidays and its time to start making some progress.

Have been working hard with @jordanpitt95 to fix the body and its getting there.

Going to start transitioning back to some simply volume on the compounds and then just a couple of accessories.

Block pulls and back squats today felt good.

@alana_axford
@ultimatefitqld
@tmjapparel
#teamultimatefit
#tmjapparel

Another week and another plate closer to that whole stack goal.

Starting to get a little bit of irritation on my left knee so i was conscious of not fully locking out at the top of these so thats a little dissapointing to me.

However still better execution than half the other meatheads at the gym to be fair.

2 more weeks and hopefully i get that full stack for 8 controlled reps dont forget the band is still being used for that extra bullshit tension at the top.

@alana_axford
@ultimatefitqld
@tmjapparel
#teamultimatefit
#tmjapparel
#staymassive

LAT CRAMP DAY 😐😐. Have you ever experienced cramps in your lats when training them...probably not.

Most people attest to hamstring cramps on leg day,but what about your lats??? Probably because you have never really hit them properly, its not an insult i used to do the same.

But stop listening to your bro meathead and think about the lat from an antomy and mechanical stand point.

Firstly forget your scapular for the time being, the lat doesnt originate or insert to the scapular. It does however insert at the top of humerus πŸ€”πŸ€” ahhh a clue watson!

So let's focus on what the arm is doing rather than the scapular shall we.

The lat originates from the spine, so why dont we focus on getting the arm as close to the midline of my body??? Sure its a bit more sciency but if you focus on driving your elbow down, and imagine trying to wrap it around to your spine your going to be pretty close!

Do it properly and you only increase the efficiency of the movement whilst sticking to all the hypertrophy parameters!! Its a win win fam. Enjoy.

@alana_axford
@ultimatefitqld
@tmjapparel
#teamultimatefit
#tmjapparel

HAMSTRING CURLS

This is how it went down.

5 working sets.

On the 6th we aimed for 8 with the band tension, dropped the band aimed for another 8, then dropped the weight to finish.

Even on this final set im still aiming for 100% execution. I still believe there is room to improve here. Btw this is 3/4 of a stack with a band. Goal is full stack with band done PROPERLY none of that bro lifting shit you see daily.

Amazing when you do things right how much it ACTUALLY hurts.
Give it a go.

@alana_axford
@ultimatefitqld
@tmjapparel
#teamultimatefit
#tmjapparel

Back at it today with @vjovel @dazzlingdazz15 & @nicepers0n_ crushing some hamstrings.

Here is my top set of RDLs performed on the GBSL machine.

Although most bros use it for trapz its actually a really great profile for hamstrings.

Hit 6 working sets and maxed out here for 8 x 140kgs pretty happy with that.

Pre-workout: @corenutritionals core ZAP
Pump: @corenutritionals core PUMP

@alana_axford
@Ultimatefitqld
@tmjapparel
@mtsnutrition
#teamultimatefit
#tmjapparel

So I have been doing a strength program for the past weeks and seeing some great results!πŸ€—
Hitting new PB's and working on that muscle growth!πŸ˜€
Here's me smashing out barbell rack pulls for 6 sets x 5 reps @ 70kg.πŸ‘Š I ❀ starting back day with this exercise.πŸ’ͺ I find it to be a great accessory for the barbell deadlift.!
Does anyone else like barbell rack pulls?!πŸ™Œ
@ultimatefitqld
βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–
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IIIIMMMMM BAAACCCKKKKK

Have been MIA on insta for sometime my apologies, but I am back.

Today was qaud day and made another step towards the whole stack.

Pumping out 117 for some controlled reps. Dont want the whole stack if i can do it properly thats the goal.

Hit 7 working sets today!

@alana_axford
@Ultimatefitqld
@massivejoes
@tmjapparel
#teamultimatefit
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