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5 seconds ago
Really good upper body session tonight. Focused on back, triceps and biceps. And possibly threw in some military shoulder presses to see how my shoulder is doing. Not a shabby performance πŸ‘Œ Finished some baking tonight to see if I have the perfect macro friendly peanut butter cups. Fingers crossed! I'll post them tomorrow along with the recipie if it actually tastes good. . . #motivation #fitnessmotivation #healthy #bodybuilding #irishfitfam #diet #getfit #strong #fit #figure #bodybuilder #hardbody #determination #lifestyle #fitchick #instagood #fitsporation #progress #physique #fitness #girlswithmuscles #workout #gains #health #fitfam #gym #stronger #active #gainpost
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8 seconds ago
Today was a good day bc 1.got the 30s up easy peesy and felt super strong and hit 95lbs for 4 on the flat benchπŸ˜‡ don’t neglect your tittties ladies! πŸ”Ή incline db chest press 4x10 πŸ”Ήneutral db presses 4x10 πŸ”Ήdb chest flies 3x10 β€’ β€’ β€’ β€’ β€’ β€’ #fit #fitness #fitspo #fitnessmotivation #fitlife #workout #gym #chest #abs #cardio #hiit #fitnessaddict #girlswholift #girlswithmuscle #muscle #strong #transformation #progress #iifym #flexibledieting #igfit #gains #instagood
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11 seconds ago
It's Testimonial Tuesday! Every Tuesday we will be giving a shout out to our fans. All you have to do is: 1.Take a picture with your GallonGear. 2. MUST HASHTAG #GallonGear so I can find your picture 😊(if your profile is set to private I won't be able to see your post if we're are not friends.) 3. Follow us. 4. And Tell us how your GallonGear helps you to stay hydrated and organized. GALLONGEAR.COM @dominicanmuscles is performing at his best by staying hydrated and organized with GallonGear!
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22 seconds ago
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23 seconds ago
I know many of you just finished Nationals and you are ready to kick back and relax a little, and eat some good food, I know most competitors want to take all this time off the second they get off the stage when they know their season is officially over. I get it, you have dieted and trained your ass off for month's. Time to enjoy life a bit right?? The 2-3 weeks following a contest is the most important 2-3 weeks of the year! I have done studies on my competitors over the years and the increase in muscle mass during the rebound phase is mind-blowing, upwards and over 7-10 pounds of muscle. It just 3 weeks! ( Scale Weight can be over 15-20 due to water increase ) Do 3 days at 20 minutes of cardio to lower water retention. So why is the phase so effective??? Your metabolism is at a all-time high ( unless you crashed dieted for your show ) you have been dieting strict for 3 or more months. Your body has been shedding fat on a daily basis. Now, by increasing your caloric intake, Your muscles will soak up all the added nutrients you are now consuming. If you force them to!!!! The Monday following your show your diet should be very clean , 5-6 meals a day. Protein on every meal. During this phase you can actually decrease your protein. All you need is at least one gram per pound of bodyweight. What needs to increase is your carbohydrates and healthy fats Your carbohydrates should be 2-3 times your bodyweight if not more! Your Fat Intake around 1/2 your bodyweight. Allow yourself one cheat meal every other day. Not every day. But every other. Make it count! Have a burger and fries, pizza, Mexican! Something high in fats and carbs! After the first 10 days, drop it to two a week. __________________________________________ Continue reading below πŸ‘‡
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2 minutes ago
PHASE 2 My dad came up with these exercises πŸ˜‚so the names πŸ€·πŸΌβ€β™€οΈare also made up. It's what we call em so deal with it πŸ’ͺ🏻 I do 1 minute rounds of all of these for 3 sets each. And yes while this works abs-ALOT- it also works your shoulders-ALOT. These are probably my favorites of all time. I hope y'all enjoy 😊 β€’ #fit #motivation #fitfam #fitspo #gymshark #bodybuilding #fitness #work #workout #legday #girls #healthy #body #squats #goals #gains #gym #girls #train #fitlife #lift #health #motivation #trainhard #tutorial #workoutvideo #fitnesslifestyle #friday #functionalflexfitness
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30 seconds ago
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