Snipets of tonights leg session. Wasnt able to get the rest of the exercises i done coz fone went flat. Trying out these new machines, i tell you dis my legs are dead. Felt the burn and was literali struggling to walk.
5 sets squats 10-15 reps
5 sets lying leg press 10-15 reps
4 sets single leg press 10-12 reps
5 sets leg extensions 10-15 reps
5 sets sissy squats 15-20 reps
My workout plan for tonights session, wasnt able to do calves as by the end of it i was strugglin to walk. 30-34min on the cross trainer for cardio 400 calories. Get that work done.
#dontskiplegday @marcusfitnesspt @fullpowerfitness247gym #lavalameup
Commissioned my new @aesthreadics
belt today and I couldn’t be happier! I spoke with the guys this past November and explained what I was looking for. A wide “powerlifting style belt” without the powerlifting thickness. We came up with a hybrid. It gives me the support around my entire core that I want while still being malleable enough to be comfortable through my entire session. Thanks Darren and @aesfamjv
for the perfect belt!! As we head into our season I’m looking forward to knocking a couple of these notches down. 😁💪🙃 @dissidentgymwear @teamdsdnt #ifbbsmiles #weightbelts #customweightbelts #thankful #15wksout
First photo in while been busy on comp prep just finished training chest with @laine_muscle
definitely both looking heaps leaner but only gonna get better only 15wks out #compprep #15wksout #yeahbuddy
A little less fluffier than before and more layers to come off!.
Week 2 of prep going into the books, one HUGE thing I need to work on is being patient with myself! Setting small goals always help with that or changing your strategy.
YOU can do anything if you believe in yourself. Happy Friday everyone.
#preplife #cutting #gym #15wksout #pumphouseplatoon #pumphouse #hydratedaf
My biggest competition is always myself. I mean no disrespect but, I do not look at other girls as competition for the simple reason that I can’t control how they’re going to look. I can only control how I look. 💙💪🏻.
Last lift inside @powerhouse_gym_columbus
for the weekend was legs and my second 375 MISS. 4:45a is a terrible wake up call, but the drive and determination for June make it easier to pop out of bed and get it done & get it done heaaavy. Hit a new high weigh on DL of 135# for 8 and weighed in for coach this morning at a new low of 110.9 LBs!! Feeling better, stronger, leaner daily. .
This gym has been an incredible experience for 2 days, the energy in here is unreal as well as the insane basement where major inspirations of mine have trained. I’ll definitely miss it here when I leave for home tonight.. until next year — PHG Columbus, Ohio.👋🏻
#bikiniathlete #15wksout #UEF #gymshark #gymsharkwomen #DNDL #phgcolumbus #nattyathlete #iifym #iifymathlete #ocb #june23 #legday #peachgains #delts #pop #ronniecolmanquotes #iloveronniecolman
•I will win. Not immediately, but definitely• . i AM strong, confident, beautiful and determined 💪🏻✨
|week13| —> I’ve had a lot of women inspire me this week, starting with my best friend Justine & girl Amanda ending with my coach Alyssa and all the sassy gymshark women whose stories push me to also get up and to be my best ME, for me.
There’s a lot that comes with prep that people don’t understand, who aren’t on the journey themselves but learning to channel my energy into my lifts and find my disciples be and determination to fight only grows stronger with each passing week. Weighing in at 112# again this week but feeling light years leaner is in sane. Prepping puts my mind at ease which is weird but it helps me find my path to my best me and keep structure which keeps my ADHD, anxiety and depression in check and at ease. Im grateful to have my support systems and coaches.
Official stage pics from @davidfordfoto
These are some of the best pics I've ever gotten back from a show. They clearly show how I looked which makes it easier for me to see where I need to improve. Definitely tighter/smaller more conditioned legs for the next show, which is always an area of improvement for me. Staying tighter between shows and continuing to gear my training towards that, should help me bring the package I need to bring to improve my placing. Can't wait!!!!
Tryin to get that booty fullness back!!!! Tons of supersets and squeezing today. As much as I miss smashing stupid heavy weight, it just doesn't make sense for my goals right now, not to mention the improvement I feel in my muscles/tendons and joints focusing more on tempo, range of motion and contraction on my lifts. Actually I feel more of a pump and see more change lifting this way, especially in my lower half. Now don't get me wrong, I still lift a decent amount and train hard, it's just different! Don't be afraid of change. I never thought I would be a superset/plyo chick lol but change can be really useful sometimes. Learn to adapt to what the body needs to improve and reach your goals!!! 💪🏽
As always with my @thebigbottleco
at my side to ensure my hydration is on point! 💧
More motivated than ever to nail my prep, for what will be my comeback in Atlantic City, after being inspired by all the stunning physiques at the WBFF Worlds over the weekend 🙋🏼 we have had a checkin & developed our strategy for developing my lost posterior chain.... Landed today in NYC 🍏 & hit the first gym we Cld, but with limited equipment, we became a little creative with some cables to turn those baby hammy's & glutes on 🙊👊🏼 still taking it easy on back, which has taken a little hit, after wearing heels for several days 😅 none the less, my 🍑 were on 🔥 #15wksout #wbff #wbffatlanticcity #noexcuses #glutes #hams #comeback #wbffpro
Sunday workout in the books time to head home prep meals and plan out the rest of my week #15wksout
no stopping now.💪🏽💪🏽💪🏽
Morning AM ab check at the hotel.. Lol. Things are finally coming together. Being 15 weeks out I'm happy with this for now. Been reading up on "Protein Synthesis". Did you know the human body can only absorb (not consume) 10g of protein/hr? So not all the protein you eat gets absorbed. And not all protein absorbs at the same rate. So for example- an egg has 12g of protein, but the body only absorbs 1.2g/hr. Egg is actually one of the slowest absorbing protein out there. So I've been spreading out different sources of protein intake through out the day and amazingly found it working better than eating like a maniac. More research ahead 😁💪 happy hump day! #bodybuilding #girlwholifts #fitness #fit #proteinsynthesis #obliques #abs #6packish #lol #stomach #tahoeshow #15wksout #bulking #figure
Another sweaty gym selfie! Today I went to the gym a little lack luster ready to start week 7 of my new high volume plan. As I've said before I am so impatient with EVERYTHING so a 20 week prep is a huge challenge for me. I'm not seeing results as quickly and today was one of those frustrated days! But then I started training and caught a glimpse of a vein in my shoulder. My sanity is now restored! Prep is a mind game! Stay focussed, don't take shortcuts and reap the rewards! #15wksout #wbff
Leggings and bra: @myprotein