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Check raulg024's Instagram Today's training block:  heavy squats 5/3/1
— 75% x 5: 220
— 85% x 3: 250
— 95% x 1: 280 x 8  — To some, 280 may seem like easy work. But for me, it's more than that! It's the constant  work I've been putting day in, and day out. I am almost one full year into my strength training program and boy have all my lifts gone up tremendously. Couple that with a controlled lean gaining phase (bulk mode) and you have a recipe for gains 
Seriously though, a year ago numbers like 185 or 225 were extremely difficult for me I could barely get 5 reps at most. So for me to be able to hit 280 for 8 reps makes me very proud! Long gone are the days of restricting and dieting. At least for the time being, I don't plan on going on a fat loss phase for at least a year. I want to insure I put on quality size muscle and keep gaining strength, I'll assess and then I'll go from there. —  To say I've done this all by myself would be an understatement. You're only as good as the people you have around. My brother in iron @ayochris91 has been that guy for me. We are constantly pushing each other. Heck even if it means him waking me up to get to the gym  Teamwork makes the dream work  315! You're next 
#ironparadise #squats #newpr #531 #strengthtraining #striveforgreatness #fitness #bulking #leangains #brothersiniron #roadto315 #hardestworkersintheroom 
#firsttwoyougivelastoneyouearn 1608236586868428323_210134601

Today's training block: heavy squats 5/3/1 — 75% x 5: 220 — 85% x 3: 250 — 95% x 1: 280 x 8 — To some, 280 may seem like easy work. But for me, it's more than that! It's the constant work I've been putting day in, and day out. I am almost one full year into my strength training program and boy have all my lifts gone up tremendously. Couple that with a controlled lean gaining phase (bulk mode) and you have a recipe for gains Seriously though, a year ago numbers like 185 or 225 were extremely difficult for me I could barely get 5 reps at most. So for me to be able to hit 280 for 8 reps makes me very proud! Long gone are the days of restricting and dieting. At least for the time being, I don't plan on going on a fat loss phase for at least a year. I want to insure I put on quality size muscle and keep gaining strength, I'll assess and then I'll go from there. — To say I've done this all by myself would be an understatement. You're only as good as the people you have around. My brother in iron @ayochris91 has been that guy for me. We are constantly pushing each other. Heck even if it means him waking me up to get to the gym Teamwork makes the dream work 315! You're next #ironparadise #squats #newpr #531 #strengthtraining #striveforgreatness #fitness #bulking #leangains #brothersiniron #roadto315 #hardestworkersintheroom #firsttwoyougivelastoneyouearn

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Check toniperdikakis's Instagram My #wcw goes out to one of my long time clients who will remain nameless but she definitely knows who she is. 6 months post THIRD BABY and down 8 lbs in less than 4 weeks....that's with 1/3 of that time on vacation! We have been on a quest of working with your body rather than against it. Not starving, eating lots of food, no counting or macros and just good ole hard work, consistency and positivity. SAY IT AIN'T SO!  If it's not working, change it. Maybe your food and workouts aren't even the problem....maybe it's the fact that you beat yourself up day in and day out; or maybe that you don't take time for yourself every day just enough to say thank you. Whatever it is, open your eyes to the possibilities rather than being stuck in the quicksand of wahhhhh.  YOU CAN AND YOU WILL.....JUST DECIDE TO DO THE DAMN THING.  #truth #womancrushwednesday #hardwork #quotes #positivethinking #consistency #believe #yesyoucan #doitforyou #HardestWorkersInTheRoom #moms #fitmoms #baltimoretrainer #booty #buns #ifbb #tonitornado #ig #igfit #inspiration 1608171364132823145_233390693

My #wcwgoes out to one of my long time clients who will remain nameless but she definitely knows who she is. 6 months post THIRD BABY and down 8 lbs in less than 4 weeks....that's with 1/3 of that time on vacation! We have been on a quest of working with your body rather than against it. Not starving, eating lots of food, no counting or macros and just good ole hard work, consistency and positivity. SAY IT AIN'T SO! If it's not working, change it. Maybe your food and workouts aren't even the problem....maybe it's the fact that you beat yourself up day in and day out; or maybe that you don't take time for yourself every day just enough to say thank you. Whatever it is, open your eyes to the possibilities rather than being stuck in the quicksand of wahhhhh. YOU CAN AND YOU WILL.....JUST DECIDE TO DO THE DAMN THING. #truth #womancrushwednesday #hardwork #quotes #positivethinking #consistency #believe #yesyoucan #doitforyou #HardestWorkersInTheRoom #moms #fitmoms #baltimoretrainer #booty #buns #ifbb #tonitornado #ig #igfit #inspiration

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Check broniv's Instagram A sneak peek of Documentation of Your Greatness Vlog 1 that releases next week! We’re documenting the process it takes to attain greatness. Creating, Travel, Fashion, High Level Intense Fitness, Positive Thinking, Mindset, Studying, Designing Football Cleats/Manufacture, Finance and Reflection. As of now, I’m a visionary in my greatness. #SwipeLeft #SideStepTheOrdinary #HardestWorkersInTheRoom #TakeChances #Create #DroneVision  Location: @atl_stack / @piedmontpark  Videographer: @ryanlifto  1608088565768558721_7513444

A sneak peek of Documentation of Your Greatness Vlog 1 that releases next week! We’re documenting the process it takes to attain greatness. Creating, Travel, Fashion, High Level Intense Fitness, Positive Thinking, Mindset, Studying, Designing Football Cleats/Manufacture, Finance and Reflection. As of now, I’m a visionary in my greatness. #swipeleft #sidesteptheordinary #HardestWorkersInTheRoom #takechances #create #dronevision Location: @atl_stack / @piedmontpark Videographer: @ryanlifto

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Check nathanwebbrah's Instagram @anytimefitnessmountdruitt is at it again!  #nopainnogain #dbz #hardestworkersintheroom #hustle #humpday #pumpday 1608025759280310383_145399330

@anytimefitnessmountdruitt is at it again! #nopainnogain #dbz #hardestworkersintheroom #hustle #humpday #pumpday

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Check lanaabuayyash's Instagram .
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My version of the lat push-downs
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I seldom stick to how a certain workout is done, i keep playing around, tweaking and expirementing untill i find what works for me and my goals ... we are not machines ... everyone is different -to an extent of course- therefore u need an expert's eye to find what works for who
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Immensly enjoying a light back workout solely with cables 
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#freaksdoexist
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#likeaBOSS. #bawse .
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@roguefitness
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#powerliftingbabes #girlswholift #strength #weightlifting #powerlifting #squat #bodybuilding #deadlift  #lift  #fitness #strongher #HardestWorkersInTheRoom  #beastmode #badass #fitfam #fitspo #femalefitness #fitchick #powerbuilding #beast #athlete #train #liftlikeagirl #superwoman
#coach #bodybuilding 1608000607658755458_2015330325

. . My version of the lat push-downs . I seldom stick to how a certain workout is done, i keep playing around, tweaking and expirementing untill i find what works for me and my goals ... we are not machines ... everyone is different -to an extent of course- therefore u need an expert's eye to find what works for who . Immensly enjoying a light back workout solely with cables . . . #freaksdoexist . #likeaBOSS. #bawse. . @roguefitness . . . . . #powerliftingbabes #girlswholift #strength #weightlifting #powerlifting #squat #bodybuilding #deadlift #lift #fitness #strongher #HardestWorkersInTheRoom #beastmode #badass #fitfam #fitspo #femalefitness #fitchick #powerbuilding #beast #athlete #train #liftlikeagirl #superwoman #coach #bodybuilding

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Check sanjaynegifitness's Instagram How do I train my chest,  I make tri sets of 3 exercises, which includes bench press,  explosive clap push ups and weighted push ups. 
It improves muscles strength, muscle endurance,  ripness and burn fat. 
3 sets of trisets exercises,(10reps of each exercise ) The remaining chest exercises will upload in next video. 
#spartanworkout #training #gohardorgohome #hardestworkersintheroom #athlete #runner #nothingcomeseasy #nutrition #myworkout #legacy #motivation #selfmade #nevergiveup 1607946028774105463_222473157

How do I train my chest, I make tri sets of 3 exercises, which includes bench press, explosive clap push ups and weighted push ups. It improves muscles strength, muscle endurance, ripness and burn fat. 3 sets of trisets exercises,(10reps of each exercise ) The remaining chest exercises will upload in next video. #spartanworkout #training #gohardorgohome #hardestworkersintheroom #athlete #runner #nothingcomeseasy #nutrition #myworkout #legacy #motivation #selfmade #nevergiveup

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Check vibrantjackal's Instagram Due to crappy GPS having to do it manually. Not done a run in ages, used to doing 250ft gradients not 50ft..  Relatively happy with that for a first in a while. Especially when Strava has that route estimated at a 12:51 moving time 

Then a decent arm workout before a 10-6 at work then football. Added two sets to everything, upped most weights. Time to get the rest of me to catch up to my core progress!  LEither don't go today, or wake up at half 6 and go for a run down to the gym. People either make progress, or make excuses. And I'm not making excuses. 
#gym #gymwanker #workout #fitness #motivation #attitude #commitment #bsn #bsnsupplements #syntha6 #noxplode #finishfirst #freetherapy #armday #hardestworkersintheroom #running #strava 1607891809669057307_5643127968

Due to crappy GPS having to do it manually. Not done a run in ages, used to doing 250ft gradients not 50ft.. Relatively happy with that for a first in a while. Especially when Strava has that route estimated at a 12:51 moving time Then a decent arm workout before a 10-6 at work then football. Added two sets to everything, upped most weights. Time to get the rest of me to catch up to my core progress! LEither don't go today, or wake up at half 6 and go for a run down to the gym. People either make progress, or make excuses. And I'm not making excuses. #gym #gymwanker #workout #fitness #motivation #attitude #commitment #bsn #bsnsupplements #syntha6 #noxplode #finishfirst #freetherapy #armday #hardestworkersintheroom #running #strava

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Check fit2bfit_areseb_nam's Instagram Whatever it takes .
#hardestworkersintheroom 1607845155201469605_565857683

Whatever it takes . #hardestworkersintheroom

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Check lanaabuayyash's Instagram .
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Fueled by passion  and yess Peanut Butter 
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The pull if it werent for the slippery flooring would have been really smooth, the bar moved/slipped just before i pulled and i ended up not only trying to lift but to balance a heavy "dancing" Barbell  this is why it looks a bit awkward ... but the moment that bar reached my knees it felt like nothing 
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Some unexpected turn of events, the plan was to perform explosive Deadz at 65% at 3 reps, all odds were against me, sleep deprived (getting no more than 4 hrs of  lately) and a looooong day so i was like: i am lucky if i would pull through my powerlifting routine which - regardless of the load- ain't easy
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Had a really good pre-workout shake that @raoufhijazi is experimenting with at Meedan (thank you, ur shake had a massive impact on my energy levels), my mind was at ease, energy was high but mostly i knew this was the day ... my body was aching for it
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I went all the way up to 92% and it felt easy, then i hit my last PR and did 5 reps  i was like: WAAAAT???so i went for it ... what was super amazing tho was it didn't feel like a PR i knew i could have done one more rep and go higher ... but later ... the idea is to train, bigger goals lay ahead and i need to be wise ... the way i always am 
.
You know what i love most about everytime i kill my numbers, it's the process, where everything else seizes to exist, the world becomes blurry and diminushes infrontvof ur eyes and its u and the bar and all ur hard work is being realized ... call me ☠️ but that's love ppl
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#freaksdoexist
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#likeaBOSS. #bawse .
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@roguefitness
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.
. .
#powerliftingbabes #girlswholift #strength #weightlifting #powerlifting #squat #bodybuilding #deadlift  #lift  #fitness #strongher #HardestWorkersInTheRoom  #beastmode #badass #fitfam #fitspo #femalefitness #fitchick #powerbuilding #beast #athlete #train #liftlikeagirl #superwoman
#coach #bodybuilding 1607752127149308904_2015330325

. . Fueled by passion and yess Peanut Butter . The pull if it werent for the slippery flooring would have been really smooth, the bar moved/slipped just before i pulled and i ended up not only trying to lift but to balance a heavy "dancing" Barbell this is why it looks a bit awkward ... but the moment that bar reached my knees it felt like nothing . Some unexpected turn of events, the plan was to perform explosive Deadz at 65% at 3 reps, all odds were against me, sleep deprived (getting no more than 4 hrs of lately) and a looooong day so i was like: i am lucky if i would pull through my powerlifting routine which - regardless of the load- ain't easy . Had a really good pre-workout shake that @raoufhijazi is experimenting with at Meedan (thank you, ur shake had a massive impact on my energy levels), my mind was at ease, energy was high but mostly i knew this was the day ... my body was aching for it . I went all the way up to 92% and it felt easy, then i hit my last PR and did 5 reps i was like: WAAAAT???so i went for it ... what was super amazing tho was it didn't feel like a PR i knew i could have done one more rep and go higher ... but later ... the idea is to train, bigger goals lay ahead and i need to be wise ... the way i always am . You know what i love most about everytime i kill my numbers, it's the process, where everything else seizes to exist, the world becomes blurry and diminushes infrontvof ur eyes and its u and the bar and all ur hard work is being realized ... call me ☠️ but that's love ppl . #freaksdoexist . #likeaBOSS. #bawse. . @roguefitness . . . . . #powerliftingbabes #girlswholift #strength #weightlifting #powerlifting #squat #bodybuilding #deadlift #lift #fitness #strongher #HardestWorkersInTheRoom #beastmode #badass #fitfam #fitspo #femalefitness #fitchick #powerbuilding #beast #athlete #train #liftlikeagirl #superwoman #coach #bodybuilding

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Check the_iceman5314's Instagram #TRUTH Your going to have days where you don't want to workout, there are going to be days where you feel drained, tired, sick, hungry, fatigued and you are going to feel like taking that day off, but you tell yourself instead that your going to fight thru it and your going to get to that gym and work harder !! Even when you feel like you have nothing left. You see it's on these days that you find out what your truly made of, it's on these days where TRUE  CHAMPIONS  TRAIN AND THE AVERAGE STAY AT HOME !! #Fitfam #Fitness #Bodybuilding #Bodybuildingmotivation #Bodybuilder #Beastmode #Ironaddicts #Ironparadise #Gymrats #Squats #Heavyweights #Ironparadise #Ironaddicts #workhardplayharder #Trainharder #pushthru #hardestworkersintheroom 1607663846737938514_3138848147

#truthYour going to have days where you don't want to workout, there are going to be days where you feel drained, tired, sick, hungry, fatigued and you are going to feel like taking that day off, but you tell yourself instead that your going to fight thru it and your going to get to that gym and work harder !! Even when you feel like you have nothing left. You see it's on these days that you find out what your truly made of, it's on these days where TRUE CHAMPIONS TRAIN AND THE AVERAGE STAY AT HOME !! #fitfam #fitness #bodybuilding #bodybuildingmotivation #bodybuilder #beastmode #ironaddicts #ironparadise #gymrats #squats #heavyweights #ironparadise #ironaddicts #workhardplayharder #trainharder #pushthru #hardestworkersintheroom

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Check macs__world's Instagram This mornings session before last day of work  this whole prep we've work ridiculous hours and literally only had a hand full of days off work in the past 4 months but still managed to get where we are  #hardestworkersintheroom #grindspecialist #asnfuelled #asnhunter #teambaudo @b_a_z_z_a_h ! Flat , tired , hungry but won't be stopped  1607621475249026846_287264939

This mornings session before last day of work this whole prep we've work ridiculous hours and literally only had a hand full of days off work in the past 4 months but still managed to get where we are #hardestworkersintheroom #grindspecialist #asnfuelled #asnhunter #teambaudo@b_a_z_z_a_h ! Flat , tired , hungry but won't be stopped

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Check patkingpatking's Instagram My amazing girlfriend is one of the hardest working people I know....and she's right: Being a performer in NYC (or anywhere for that matter) takes GUTS! .
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#guts #guthealth #nyc #ny #newyork #newyorkcity #performer #actor #stunts #girlfriend #hardestworkersintheroom #workhard #constantimprovement #alwaysgettingbetter #work #gf #transformationtuesday #photobooth #ittakesguts #beinghumantakesguts @renewlifeformulas #renewlife 1607607003390174600_1698480995

My amazing girlfriend is one of the hardest working people I know....and she's right: Being a performer in NYC (or anywhere for that matter) takes GUTS! . . . #guts #guthealth #nyc #ny #newyork #newyorkcity #performer #actor #stunts #girlfriend #hardestworkersintheroom #workhard #constantimprovement #alwaysgettingbetter #work #gf #transformationtuesday #photobooth #ittakesguts #beinghumantakesguts@renewlifeformulas #renewlife

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Check crnelis's Instagram Amazing view over the venue. Motivated to start racing! Counting down the days #wrch2017 1607590500550804228_188995904

Amazing view over the venue. Motivated to start racing! Counting down the days #wrch2017

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