All my Mobile, Al homies check it out, my coach @axis_kingstrong will be running a clinic on how to un fuck your lifts at the Omni Fitness Center, March 16th at 10am.
Admission is $25 for the public. @arianjelhernandez come fix your SKWAT
BE THERE OR BE 🔴🔴🔴
🏋🏽♂️Exercise of the day: Inside Grip Seated Cable Row
💥Prime Mover: Rhomboids, Mid Traps
🙏🏽Synergist: Lats, Biceps
🎛Set/Rep Range: 10-12 repetitions ✅DM/Comment for Feedback, Questions, or Suggestions
👨🏽🏫Description: I’m not sure why but this form of row is a favorite of mine mid back workout. I don’t believe it’s efficient in the beginning of the workout as you have the energy to work heavy weight and you want to do that with something like a barbell row or TBar but this fits well later in your program. I definitely feel with this narrow grip that the eccentric motion if done correctly gives a nice big flare and stretch of the lats in the sagittal plane. The wider and bigger your back gets the harder it is to move through a full range of motion but almost all forms of medial scapular retraction are started with this exercise. Kipping can be utilized here more as a means of stretching the back muscular but when you work the concentric all excess movement should cease #fit#fitness#gym#workout#exercise#powerlifting#squats#deadlift#glutes#ketosis#aviation#usmc#marines#semperfi#lift#fitspo#fitnessmotivation#motivation#cardio#macros#photography#weightlifting#strength#bench#iifym#diet#fitfam#mealprep
1 42 minutes ago
happy sunday everyone! ••
some info about trying out the keto diet—
- i did low carb (less than 25g) for about 2 weeks give or take and the results weren’t as exciting as i expected: all i got from it was frustration of not eating what i wanted, dizziness, and no bloating. but i only saw about a pound of weight loss. •••
so if you are new to dieting, do it on your own time. don’t force something and cut carbs cold turkey. after introducing carbs again i’m still seeing results! i’m eating what i want, in a healthy way, and eating the calories i need now. everyone needs all their servings of the food groups! it’s okay to eat carbs and calories and i think thats the best thing i could’ve learned! 💕
Did you know scientist recommend adults get at least seven hours of sleep per night? That recommendation increases when you do things like physical exercise. How are you doing?
Ask one of our coaches how we can improve your energy levels.
The only person holding you back is you. We are early into 2019. What have you done so far to accomplish your fitness goals?
If you haven't been to train once, there is no better time than today. ⏱
If you have been training, you got this 👏
Did you know Dark Iron Fitness is a leader with creating the highest-quality weightlifting accessories?
We work very hard to design the absolute best products on the market. We listen to customer feedback and solve problems they have. We also believe in our products so much, that we back every product with a lifetime warranty.
If you are ready to level up your powerlifting this year, head on over to our website at darkironfitnessstore.com or link in our bio!
How do you spend your Sundays? Mine is usually spent getting ready for the week and cleaning my house, which includes mountains of laundry.
I’m a little crazy about keeping things clean and in order. It’s harder to do when we have sports sooo I try to get it in extra good when I know we’re busy every night with sports.
Happy Sunday! Let’s get ready to conquer this week! Plan ahead so it’s easier to stay on track.
1 54 minutes ago
1 44 minutes ago
“The deadlift is unrivaled in its simplicity and impact while unique in its capacity for increasing head to toe strength. Regardless of whether your fitness goals are to rev up your metabolism, increase strength or lean body mass, decrease body fat, rehabilitate your back, improve athletic performance, or maintain functional independence as a senior, the deadlift is a marked shortcut to that end.”
One question I’ll always ask a new or current client is what are your goals?
Goals can be specific or general, time constrained or not, based on a competition, a stepping stone to a bigger goal or more. They can vary massively from something general like ‘I just want to look better and feel fitter’ to ‘I would like to weigh Xkg by 6th June and also hit PB’s in my squat and deadlift’
As different as they are there should be progress measures put in place for every goal. This may be photos, measurements, nutritional tracking, bodyweight recordings, training logs and more. Not all measures need to be used for all goals but to know that you are progressing is key as it gives data on how well the program is working
The take away is to set a goal, track progress and adjust as needed while taking individual differences into account
Keeping this in mind, here are my goals for the next 12-24 weeks
Bodyweight up to 88kg
Deadlift 230-240KG for 1 rep
Squat 200KG for 8 reps
Bench Press 130KG for 1-3 reps
I’m not a powerlifter by any means but these are just the lifts I feel like focusing on and progressing at this point in time
3 86 minutes ago
5 weeks. That’s how long it took 34kg to go from a struggling 6 reps to a relatively easy 10 reps.
Aiming for progression not perfection. #GLMfit
People ask me what it was that turned me to this. I often wonder if it found me. I engraved the work ethic and ‘my why’ into my soul. Through every action, I found purpose, hope and the confidence to lead a tribe. I wanted to leave my mark, and lead women to forge their own blazing path! I was hungry, driven and focused. No matter what I was going through I turned to the iron, the hard runs; the distance. I used it as my shield against mediocrity. I craved it. It changed me. IT WILL CHANGE YOU.
You see, I knew exactly what I had to work for. I wanted to become a great fucking woman. One with compassion, stewardship to others, a leader to all those who entered my universe. Believe me, I’ve ran, and I’ve fallen to my knees mot wanting to continue on. But every time the Iron brings me back. In the silence and at times in darkness I patiently waited for the light to shine and I follow the glow. For darkness isn’t always our enemy, but has also been my protector, place of growth and my safe heaven.
#Valkyrieprogram#Freakin90program ❌Sign Up❌