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Happy Arm Day!!๐Ÿ˜Ž
๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ
Repost from this gorgeous girl, @briannayoga_ ๐Ÿ”ฅ Go Follow Now!
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How long can you hold #chaturanga ? Let us know ๐Ÿ˜
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#bahamas #sexy #outdoors #workout #yogaflow #body #armday #armgoals #back #planks #f4f #fitness #strong #islandfitchix #hover #pushup #hot #summerbody #goals
Happy Arm Day!!๐Ÿ˜Ž ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ Repost from this gorgeous girl, @briannayoga_ ๐Ÿ”ฅ Go Follow Now! . . How long can you hold #chaturanga  ? Let us know ๐Ÿ˜ . . #bahamas  #sexy  #outdoors  #workout  #yogaflow  #body  #armday  #armgoals  #back  #planks  #f4f  #fitness  #strong  #islandfitchix  #hover  #pushup  #hot  #summerbody  #goals 
ARMDAY
#armday
#arme kommen langsam. ๐Ÿ’ช Ich weiรŸ,  den #latzug finden alle schrecklich, aber irgendwie ist er mein #favorite ๐Ÿ˜‹๐Ÿ˜‚ #lattisimus #armday #muscles #girlswithmuscles #girlswholift #gym #gymgirl #gymlover #gymaddict #fitfam #fitnesslifestyle #fitnessmotivation #strong #nopainnogain #workout #hatersgonnahate #me #keto #ketogenic #lowcarbhighfat #lchf #awesome #proud #instagirl #instadaily
I installed faux locs on myself for the first time with a splash of peacock colors and I'm in love๐Ÿ˜

#fauxlocs #dreadlocks #locs #dreads #peacock #summerhair #summerfun #colors #colorsplash #armday #braids #crochetbraids #crochet #beachready
45 minutes of cardio done this morning then abs, โ€ข 4 sets of hanging leg raises โ€ข 4 sets of cable crunches โ€ข 3 sets of decline crunches โ€ข 4 sets of decline Russian twists 
Food prepped for the next day or two and back to the gym tonight for back and biceps!! What's everyone else training today?

#legday #squats #legdayproblems #shredding #gym #gymshark #myprotein #machinefitness #gettingitdone #fitness #cardio #abs #bodybuilding #training #puttinginwork #fitfam #ukfitfam #bodybuilder #junior #physique #humpday
#transforationtuesdays #armday #backday #internationalchestday #shredded #fitspo
45 minutes of cardio done this morning then abs, โ€ข 4 sets of hanging leg raises โ€ข 4 sets of cable crunches โ€ข 3 sets of decline crunches โ€ข 4 sets of decline Russian twists Food prepped for the next day or two and back to the gym tonight for back and biceps!! What's everyone else training today? #legday  #squats  #legdayproblems  #shredding  #gym  #gymshark  #myprotein  #machinefitness  #gettingitdone  #fitness  #cardio  #abs  #bodybuilding  #training  #puttinginwork  #fitfam  #ukfitfam  #bodybuilder  #junior  #physique  #humpday  #transforationtuesdays  #armday  #backday  #internationalchestday  #shredded  #fitspo 
My healthy revision lunch while Jake orders a foot long meatball marinara๐Ÿ˜ all about the meatballs๐Ÿ‘๐Ÿ–๐Ÿฝ trying hard to stick to being healthy today as I snacked on a lot yesterday, but generally feeling pretty good about myself! Think I'll do bi's and tri's today๐Ÿ’ช๐Ÿฝ Happy Tuesday everyone! #salad #subway #lunch #time #revision #date #chicken #salad #yum #yummy #armday #bis #tris #bodypositive #selfconfidence #singleglow #upperbody #motivation
My healthy revision lunch while Jake orders a foot long meatball marinara๐Ÿ˜ all about the meatballs๐Ÿ‘๐Ÿ–๐Ÿฝ trying hard to stick to being healthy today as I snacked on a lot yesterday, but generally feeling pretty good about myself! Think I'll do bi's and tri's today๐Ÿ’ช๐Ÿฝ Happy Tuesday everyone! #salad  #subway  #lunch  #time  #revision  #date  #chicken  #salad  #yum  #yummy  #armday  #bis  #tris  #bodypositive  #selfconfidence  #singleglow  #upperbody  #motivation 
Push it to the limit in a premium blend tank. Link in bio.
Follow @bodykitwear
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#armday #beastmode #biceps #bodybuilding #bodykitwear #crossfit #crosstrainning #curls #fit #fitness #fitnesswear #gains #gym #gymlife #gymrat #instadaily #instagood #motivation #motivationquotes #muscles
Happy Tuesday! After running 5 miles yesterday, my legs need a break. Today I'm going to wear out my arms. ๐Ÿ‹๏ธ #armday #bbgcommunity #tiuteam #tiu #sweat #sweatwithkayla #strong #strongnotskinny #smile #gymselfie #lululemon #fitbit #fitness #fitlife #happy #healthy #muscles #strength #gym #selfie #picoftheday #goodmorning #tuesday #wakeup #riseandgrind #arms
THE CHALLENGE OF TAYLOR: PAGE 5 (Based on the poem, The Challenge of #Thor, written by Henry Woodsworth Longfellow)
"Giants and sorcerers, 
Cannot withstand it!..."
Buy the book at: https://www.amazon.com/Challenge-Taylor-Whole-Philosphy-Original-ebook/dp/B011ML3A1Q
To learn more about the company, visit www.wholefoodphilosophy.com #teamwfp #wholefoodphilosophy #hammer #hammerthrow #hammertime #throws #trackandfield #track #athletes #athletic #poem #poetry #words #writing #fiction #fanfiction #health #wellness #exercise #fitness #jerf #justeatrealfood #nutrition #sports #sportsnutrition #thechallengeoftaylor #armsfordays #armday #muscles
THE CHALLENGE OF TAYLOR: PAGE 5 (Based on the poem, The Challenge of #Thor , written by Henry Woodsworth Longfellow) "Giants and sorcerers, Cannot withstand it!..." Buy the book at: https://www.amazon.com/Challenge-Taylor-Whole-Philosphy-Original-ebook/dp/B011ML3A1Q To learn more about the company, visit www.wholefoodphilosophy.com #teamwfp  #wholefoodphilosophy  #hammer  #hammerthrow  #hammertime  #throws  #trackandfield  #track  #athletes  #athletic  #poem  #poetry  #words  #writing  #fiction  #fanfiction  #health  #wellness  #exercise  #fitness  #jerf  #justeatrealfood  #nutrition  #sports  #sportsnutrition  #thechallengeoftaylor  #armsfordays  #armday  #muscles 
Week 3 another 5 pounds down. 16 down 24 to go.๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช #40pounds4weeks #gymlife #gymmotivation #armday #primespawn420 #youtube #youtuber
Do I consider this a noob tip? I don't think I should considering the amount of Rapid Dave's out there. What's a Rapid Dave? It's that person who picks up a weight and rapidly swings it up and down (using momentum rather than using the ol'push/pull mechanics) . Everyone knows a Dave and everyone knows "that guy" who uses weights like this. Hence the term Rapid Dave.
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Anyway enough of that. When we perform resistance exercises such as a bicep curl, an Isotonic contraction occurs which consists of a concentric phase and an eccentric phase. So using the bicep curl as a reference...
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Concentric - the phase where a muscle shortens, in this instance the bicep, which brings the dumbbell up.
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Eccentric - the phase where the muscle lengthens, therefore lowering the dumbbell.
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This isn't news to veteran lifters, but noobs prepare for a shock. It is actually the eccentric/lowering phase that causes the most strength and muscle gains. Why? Because it is this phase where greater muscle damage occurs. More damage in the muscle fibres = stronger and bigger repair. Eventually, I may create a diagram explaining this in greater detail because it's pretty fascinating.
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Too many people struggle to get the weight up in the concentric phase, then simply drop it back down during the eccentric. Basically you want to get that weight up, pause at the top of the movement and then lower it for a good 3-5 seconds. Some people may call this "negative" training, which is just another term for "eccentric" and if they haven't done it before, can find it pretty difficult.
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#gym #workout #exercise #weightlifting #personaltrainer #hypertrophy #muscle #gains #fittips #iifym #iifymgirls #flexibledieting #instafit #fitspo #weightwatchers #weightwatchersuk #slimmingworld #slimmingworlduk #biceps #armday #fitspo #fitspiration #fitfam #fitfamuk #fitfamlondon #gymrat #gymbunny #instafit
Do I consider this a noob tip? I don't think I should considering the amount of Rapid Dave's out there. What's a Rapid Dave? It's that person who picks up a weight and rapidly swings it up and down (using momentum rather than using the ol'push/pull mechanics) . Everyone knows a Dave and everyone knows "that guy" who uses weights like this. Hence the term Rapid Dave. . Anyway enough of that. When we perform resistance exercises such as a bicep curl, an Isotonic contraction occurs which consists of a concentric phase and an eccentric phase. So using the bicep curl as a reference... . Concentric - the phase where a muscle shortens, in this instance the bicep, which brings the dumbbell up. . Eccentric - the phase where the muscle lengthens, therefore lowering the dumbbell. . This isn't news to veteran lifters, but noobs prepare for a shock. It is actually the eccentric/lowering phase that causes the most strength and muscle gains. Why? Because it is this phase where greater muscle damage occurs. More damage in the muscle fibres = stronger and bigger repair. Eventually, I may create a diagram explaining this in greater detail because it's pretty fascinating. . Too many people struggle to get the weight up in the concentric phase, then simply drop it back down during the eccentric. Basically you want to get that weight up, pause at the top of the movement and then lower it for a good 3-5 seconds. Some people may call this "negative" training, which is just another term for "eccentric" and if they haven't done it before, can find it pretty difficult. . #gym  #workout  #exercise  #weightlifting  #personaltrainer  #hypertrophy  #muscle  #gains  #fittips  #iifym  #iifymgirls  #flexibledieting  #instafit  #fitspo  #weightwatchers  #weightwatchersuk  #slimmingworld  #slimmingworlduk  #biceps  #armday  #fitspo  #fitspiration  #fitfam  #fitfamuk  #fitfamlondon  #gymrat  #gymbunny  #instafit 
It ain't how hard you can hit. It's about how hard you can get hit and keep moving forward -Rocky #ambitious #fitness #lvft #gym #cardio #armday #swolfie #lafit #gym #vaesthetics #athelite #staythecourse #mommaaintraisenobitch #movingforward #dedicated
Squatting 80% - 1RM prepping for the upcoming Spartan Race. Strength is prerequisite.

Strength-Training 5ร—5 is the simplest, most effective workout to build muscle, gain strength and get ripped. 
On Strength-Training 5ร—5 you workout three times a week. Each workout you do three barbell exercises for sets of five reps.

The goal on Strength Training 5ร—5 is to increase the weight. You start light, lift with proper form, and add 2,5kg/5lb each workout.ย This progressive increase in weight triggers your body to get stronger and build muscle. (If you are interested in increasing your strength, Send me a DM.)
Squatting 80% - 1RM prepping for the upcoming Spartan Race. Strength is prerequisite. Strength-Training 5ร—5 is the simplest, most effective workout to build muscle, gain strength and get ripped. On Strength-Training 5ร—5 you workout three times a week. Each workout you do three barbell exercises for sets of five reps. The goal on Strength Training 5ร—5 is to increase the weight. You start light, lift with proper form, and add 2,5kg/5lb each workout.ย This progressive increase in weight triggers your body to get stronger and build muscle. (If you are interested in increasing your strength, Send me a DM.)
This brought back old memories. When we use to do gymnastics we would all fight to get ropes done with first. Rope climbs were also given throughout my practice for many other funny reasons that only gymnasts could understand. ๐Ÿคฃ. Managed to get about 1/3 of the rope with no legs ๐ŸŽ‰. #ropeclimb #rockclimbing #armday #livelife #strongwomen #pullups #gymnastics #calisthenics #retiredgymnast #stillgotit #womenstyle #fitnessmotivation #fitchick #strongnotskinny #getfit
This brought back old memories. When we use to do gymnastics we would all fight to get ropes done with first. Rope climbs were also given throughout my practice for many other funny reasons that only gymnasts could understand. ๐Ÿคฃ. Managed to get about 1/3 of the rope with no legs ๐ŸŽ‰. #ropeclimb  #rockclimbing  #armday  #livelife  #strongwomen  #pullups  #gymnastics  #calisthenics  #retiredgymnast  #stillgotit  #womenstyle  #fitnessmotivation  #fitchick  #strongnotskinny  #getfit 
No pain no gains also no greens no gains. Life is all about balance too. Work hard but let loose. Laugh at yourself too. You'll live longer and certainly be happier. But most importantly get those greens in to you how ever you look while doing that ๐Ÿ˜‚๐Ÿฅ’๐ŸŒฝ๐Ÿฐ#fitfam  #fitness  #workout  #lifestyle  #Cork  #Corkcity  #nopainnogain  #beastmode  #gymlife  #gym  #fit  #gymrat  #training #cardio #irish  #gohardorgohome #exercise #gymlife #corkfitfam #irishfitfam #ukfitfam #bodybuilding #beastmode #legday #backday #armday #shouldersday #ireland #supplements #gains
No pain no gains also no greens no gains. Life is all about balance too. Work hard but let loose. Laugh at yourself too. You'll live longer and certainly be happier. But most importantly get those greens in to you how ever you look while doing that ๐Ÿ˜‚๐Ÿฅ’๐ŸŒฝ๐Ÿฐ#fitfam  #fitness  #workout  #lifestyle  #Cork  #Corkcity  #nopainnogain  #beastmode  #gymlife  #gym  #fit  #gymrat  #training  #cardio  #irish  #gohardorgohome  #exercise  #gymlife  #corkfitfam  #irishfitfam  #ukfitfam  #bodybuilding  #beastmode  #legday  #backday  #armday  #shouldersday  #ireland  #supplements  #gains 
WOW!! Today's workout kicked my butt. I think my new favorite is burpee push-ups. Get it done!! Thanks Danielle!! #buttkicker #armday #weightlifting #weights #sore #weightloss #weightlossjourney  #weightlossmotivation #shakyarms #summerslimdown #rivfitfam #burpees #pushups #getitdone #getitdoneright #rivertonfitbodybootcamp
#Repost @sester23
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That's my brother, can't you see the resemblance? Out here grinding, putting in work.. Trynna get big ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿพ shout out to @nutrishoplondon_somersetky for keeping me and my boy up on supplements and training gear. #bodybuilding #bodybuilder #fitness #fitnesslifestyle #swole #gains #chestday #backday #armday #physique #hardwork #grind #getbig
Being somewhat artistic with my #armday pic ๐Ÿ˜Ž Mega volume session, 180 bicep and 180 triceps reps in all! ๐Ÿ’ช Arms are so pumped I found it difficult to get changed ๐Ÿ˜‚๐Ÿ˜‚ this is supposed to be healthy? Lol ๐Ÿ™ˆ๐Ÿ’ช๐Ÿ˜œ #biceps #triceps #arms #fitfam #gymfit #gymlife #mirrorselfie #instafit #weightlifting #weighttraining #bodybuilding #muscle #beardedmen #carpediem #dedication #determination #essexboy #flextuesday #gaylad #gaymen #instagay #inkedguys #gayinked #picoftheday #vascular
Being somewhat artistic with my #armday  pic ๐Ÿ˜Ž Mega volume session, 180 bicep and 180 triceps reps in all! ๐Ÿ’ช Arms are so pumped I found it difficult to get changed ๐Ÿ˜‚๐Ÿ˜‚ this is supposed to be healthy? Lol ๐Ÿ™ˆ๐Ÿ’ช๐Ÿ˜œ #biceps  #triceps  #arms  #fitfam  #gymfit  #gymlife  #mirrorselfie  #instafit  #weightlifting  #weighttraining  #bodybuilding  #muscle  #beardedmen  #carpediem  #dedication  #determination  #essexboy  #flextuesday  #gaylad  #gaymen  #instagay  #inkedguys  #gayinked  #picoftheday  #vascular 
Aesthetic black and white of @bubbam97 sbowingbhis arm gains off! Bubba is a true gym addict as his account shows -2 years of non stop growth in display there! #armday #triceps  #biceps #aesthetic #blackandwhitephotography #fitfam #fuckaverage #shredded #gym #gymlife #bodybuilder #bodybuilding
I love this quote because I remember laying in bed thinking about what I wanted in life.... I remember wanting to be healthier, wanting to be a good mom, wanting to be inspirational for my kids, wanting to love myself again.... So I made the decision to work for my goals...
And NOT stop until I got there... And the best part is that, now I don't want to stop.. I constantly want to be better than yesterday.. so I am going to keep going! โค๏ธ Who is coming with me? #targetactivewear #fitmom #fitspiration #homegym #armday #keepgoing #dontstop
I love this quote because I remember laying in bed thinking about what I wanted in life.... I remember wanting to be healthier, wanting to be a good mom, wanting to be inspirational for my kids, wanting to love myself again.... So I made the decision to work for my goals... And NOT stop until I got there... And the best part is that, now I don't want to stop.. I constantly want to be better than yesterday.. so I am going to keep going! โค๏ธ Who is coming with me? #targetactivewear  #fitmom  #fitspiration  #homegym  #armday  #keepgoing  #dontstop 
Sorry for the face but had little arm action last night...been bulking for quite sometime now due to work and not being able to stay consistent with the diet. So with a new job will come new change. I don't plan to compete anytime soon but I am gonna drop some body fat I have accumulated. Everyday's a new struggle but that calls for success to follow!!! ------------------------------------------
If ya serious in the gym with your training and/or want to get started but don't know what supps to try, hit up @chaosandpain or visit chaosandpain.com I recommend their preworkout stack, Cannibol Riot and Permaswole. It will give you the intensity ya need to bust your ass in the gym!!! Use my code located on my bio page to get 20 percent off your total purchase!!!
#teammosthated #teambone #gocannibal #hooligan #savage #bodybuilding #powerlifting #macros #isymfs #fitfam #supportmilitarymuscle #ironaddict #gymrat #armday #hustleovergiven
Sorry for the face but had little arm action last night...been bulking for quite sometime now due to work and not being able to stay consistent with the diet. So with a new job will come new change. I don't plan to compete anytime soon but I am gonna drop some body fat I have accumulated. Everyday's a new struggle but that calls for success to follow!!! ------------------------------------------ If ya serious in the gym with your training and/or want to get started but don't know what supps to try, hit up @chaosandpain or visit chaosandpain.com I recommend their preworkout stack, Cannibol Riot and Permaswole. It will give you the intensity ya need to bust your ass in the gym!!! Use my code located on my bio page to get 20 percent off your total purchase!!! #teammosthated  #teambone  #gocannibal  #hooligan  #savage  #bodybuilding  #powerlifting  #macros  #isymfs  #fitfam  #supportmilitarymuscle  #ironaddict  #gymrat  #armday  #hustleovergiven 
Tuesday means it's #backday and as @bradleymartyn would say.... every day is #armday !!! Trying a new preworkout today. @performixdriven had me feeling amped up. .
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#keto #ketodiet #ketogenic #ketogenicdiet #ketosis #ketosisdiet #ketolife #ketolifestyle #ketogains #gym #weightlossjourney #diet #lowcarb #lchf #ketodad #ketoguy #weightloss #ketofam #fitness #fitnessjourney #gymlife #weightlifting
Testing out my new kit - might be a while before my next triathlon, but I am looking forward to it already! @jiakina_customized #represent @zcoaching_phuket #lovemyjob
Testing out my new kit - might be a while before my next triathlon, but I am looking forward to it already! @jiakina_customized #represent  @zcoaching_phuket #lovemyjob 
Last Few Workouts Before #ramadan Have Literally Worked Out For 3 Hours Each Day All Thanks To My Bhai @sameerkhans4 
But Like I Always Say THERE IS NO SUCH THING AS OVER TRAINING.  THERE IS ALWAYS UNDER EATING AND UNDER SLEEPING.. So Keep #clangingandbanging 
#thisishowweroll #cantstopwontstop #masterofmyownuniverse #comeOnBhai #pieceofIron #armday #pump #muscle #shoulder #biceps #triceps #gainsneverstop #listisneverending #instamuscle #oldschool #bodybuilding #eatclean #traindirty #animal #universal #evancentopani #crazybrother #love #respect #butiamstill #TheOnlyPrime
Last Few Workouts Before #ramadan  Have Literally Worked Out For 3 Hours Each Day All Thanks To My Bhai @sameerkhans4 But Like I Always Say THERE IS NO SUCH THING AS OVER TRAINING. THERE IS ALWAYS UNDER EATING AND UNDER SLEEPING.. So Keep #clangingandbanging  #thisishowweroll  #cantstopwontstop  #masterofmyownuniverse  #comeOnBhai  #pieceofIron  #armday  #pump  #muscle  #shoulder  #biceps  #triceps  #gainsneverstop  #listisneverending  #instamuscle  #oldschool  #bodybuilding  #eatclean  #traindirty  #animal  #universal  #evancentopani  #crazybrother  #love  #respect  #butiamstill  #TheOnlyPrime 
Thats how it all works. In of my favourite exercises to add thickness to my triceps. Always do this shit at the end of the armday and receive good response๐Ÿ’€๐Ÿ’ช Deeps with 50 lbs plate. Currently my bodyweight is 260 lbs. Totally we got 310 lbs for 12 reps๐Ÿ’ช 
#grind #armday #deeps #triceps #workout #unnatural #oldschool #hardcore #bulking #tren #unnaturalsoficial #vader25 #gains #huge #freak #teen #22incharms #bodybuilding
Man soll nicht nur so weit gehen bis der Schmerz eintritt, sondern noch weiter darรผber hinaus! Nur dadurch wird man stรคrker! Jetzt geht's los, mit Marcel wird der Rรผcken zerberstet! :D
#letsgo #we #go #in #the #gym #friendship #gymday #gymnastics #gymshark #backday #armday #fitness #fitnessmotivation #picoftheday #l4l #smile #go #hard #or #go #home #fitfam
Are my arms big yet? I miss #armseveryday dearly, still so bitter that it ended ๐Ÿ˜‚
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My bicep training has changed recently for the better after watching the hella informative Arm Science Explained video by @jeffnippard...I'm mixing up my angles and styles and it's all for the better ๐Ÿ™Œ
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Today's session had concentration curls over an incline bench supersetted with heavy EZ bar curls for 5 reps with the bicep blaster, or as @stevecook calls it, the girlfriend because you can't cheat ๐Ÿ˜‚ this is really at the top end of what I can do with anything resembling good form so the blaster helps minimise the swing (or swang, if you're @RaeSremmurd ๐Ÿ˜)
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Not entirely sure I'm making gains on a cut, but I'm definitely feeling the DOMS more, and the pumps have been really real so I'll take that! Definitely keeping this style of training in, thanks @jeffnippard, keep the science coming!
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#dailygymface #armday #biceps #bodybuilding #gym #fitness #physique #bodybuilder #swoldiernation #bbcom #summershredding2017 #flex #fitspo #fitcouple #fitnessmotivation #aesthetics #fitnessmodel #instafitness #gainz #training #gymshark #trainhard #instafitness #inspiration #fitnessaddict #fitnessjourney #iifym #beavisionary
Are my arms big yet? I miss #armseveryday  dearly, still so bitter that it ended ๐Ÿ˜‚ - My bicep training has changed recently for the better after watching the hella informative Arm Science Explained video by @jeffnippard...I'm mixing up my angles and styles and it's all for the better ๐Ÿ™Œ - Today's session had concentration curls over an incline bench supersetted with heavy EZ bar curls for 5 reps with the bicep blaster, or as @stevecook calls it, the girlfriend because you can't cheat ๐Ÿ˜‚ this is really at the top end of what I can do with anything resembling good form so the blaster helps minimise the swing (or swang, if you're @RaeSremmurd ๐Ÿ˜) - Not entirely sure I'm making gains on a cut, but I'm definitely feeling the DOMS more, and the pumps have been really real so I'll take that! Definitely keeping this style of training in, thanks @jeffnippard, keep the science coming! - - - - - - - --------------------------------------- #dailygymface  #armday  #biceps  #bodybuilding  #gym  #fitness  #physique  #bodybuilder  #swoldiernation  #bbcom  #summershredding2017  #flex  #fitspo  #fitcouple  #fitnessmotivation  #aesthetics  #fitnessmodel  #instafitness  #gainz  #training  #gymshark  #trainhard  #instafitness  #inspiration  #fitnessaddict  #fitnessjourney  #iifym  #beavisionary 
First off, no I don't.  Secondly, I don't pay you for negativity ๐Ÿคฃ๐Ÿคฃ๐Ÿคฃ๐Ÿ‘Œ๐Ÿป๐Ÿ–•๐Ÿป #donttellmehowtolivemylife #armday #loudmusic #stickthatinyourcupofshutthehellup #jotthatdown
My shoulders are improving slightly so that's cool.
My shoulders are improving slightly so that's cool.
I crave the intensity aspect of everything that I do, that's just the fact of it. Even when I played softball, I was easily hooked on the all or none mindset. The dialing in. The seriousness of it, to me, IS the fun part. And with lifting, you can't half-ass if you want real results. I've made it a priority of mine to stop physically and mentally cheating myself. We OF COURSE all have days where we can only bring ourselves to go through the motions. But remind yourself that whatever funk you're experiencing is something to be worked through. 
There's a difference between disregarding what you're feeling and approaching the problem-- and the path you should take should always be to approach and resolve. Pushing aside the issues we're facing is never the answer. Instead, practice asking yourself why you're going through what you are, and if there is there a way to relieve yourself from some of the weight holding you down. Chances are there will be, it's all a matter of patience and confidence that things are going to turn out how they're supposed to.

Have a great Tuesday!

Top is from @kittygains use code "heather15" for 15% off your order๐Ÿ’œ bottoms are @gymsharkwomen โœง
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#motivation #legs #backday #npcbikini  #eatcleantraindirty #armday #fitness #fitfam #fit #gains #lift #workout #strength #legday #strong #lifting #eatforabs #strongisthenewskinny #girlswholift #strongwomen #bodybuilding #recovery #strongwomen #abs #progress #muscle #gymshark #gymsharkwomen
I crave the intensity aspect of everything that I do, that's just the fact of it. Even when I played softball, I was easily hooked on the all or none mindset. The dialing in. The seriousness of it, to me, IS the fun part. And with lifting, you can't half-ass if you want real results. I've made it a priority of mine to stop physically and mentally cheating myself. We OF COURSE all have days where we can only bring ourselves to go through the motions. But remind yourself that whatever funk you're experiencing is something to be worked through. There's a difference between disregarding what you're feeling and approaching the problem-- and the path you should take should always be to approach and resolve. Pushing aside the issues we're facing is never the answer. Instead, practice asking yourself why you're going through what you are, and if there is there a way to relieve yourself from some of the weight holding you down. Chances are there will be, it's all a matter of patience and confidence that things are going to turn out how they're supposed to. Have a great Tuesday! Top is from @kittygains use code "heather15" for 15% off your order๐Ÿ’œ bottoms are @gymsharkwomen โœง โœง โœง โœง ________________________________________________ #motivation  #legs  #backday  #npcbikini  #eatcleantraindirty  #armday  #fitness  #fitfam  #fit  #gains  #lift  #workout  #strength  #legday  #strong  #lifting  #eatforabs  #strongisthenewskinny  #girlswholift  #strongwomen  #bodybuilding  #recovery  #strongwomen  #abs  #progress  #muscle  #gymshark  #gymsharkwomen 
Arm Day complete #21dayfix #5amclub #armday #accountability @jg00897 @stephieg171
Sometimes you just gotta get out of bed. Good Morning ladies and gents! What do your mornings look like? #morning #workout #gym #run #lift #armday #jello #backatit #summerbodygoals #summer #work #wurk #gypsy #gypsywarrior #warrior #gypsywarriorstyle
Arm day! Shout out to that lint in my head lol. #getbig #armday #fabuloussavage #pumpingiron #powerhousegym
Woke up a little earlier today to make some progress... the choices we make are the only factor that defines our success
#gains #progress #gymlife #armday #Bodybuilding #fitfam #fitness #adonis #morning #Miamibeach #southbeach
My calorie intake is very dependent on my activity level. For instance, during my last few months of strength training with low volume I would use intermittent fasting to stay lean and make it effortless to keep my calories lower. Now that I'm going to up the volume in my workouts for the next month I will probably eat breakfast afterwards. ๐Ÿ’ฅToday's ARM WORKOUT๐Ÿ’ฅ
6 rounds, with little rest between
-skullz x20
-rope pushdowns x20
-str8 bar pushdowns x20
-barbell Curls x15
-preacher Curls x15
-incline dumbbell Curls x15

2 sets of 25 ab Rollouts 
#nutrition #fitness #volume #diet #armworkout #armday #pump #exercise #food #breakfast #eatfresh #calories #swolepatrol
My calorie intake is very dependent on my activity level. For instance, during my last few months of strength training with low volume I would use intermittent fasting to stay lean and make it effortless to keep my calories lower. Now that I'm going to up the volume in my workouts for the next month I will probably eat breakfast afterwards. ๐Ÿ’ฅToday's ARM WORKOUT๐Ÿ’ฅ 6 rounds, with little rest between -skullz x20 -rope pushdowns x20 -str8 bar pushdowns x20 -barbell Curls x15 -preacher Curls x15 -incline dumbbell Curls x15 2 sets of 25 ab Rollouts #nutrition  #fitness  #volume  #diet  #armworkout  #armday  #pump  #exercise  #food  #breakfast  #eatfresh  #calories  #swolepatrol 
96.5kg Deadlifts last night... still got it ๐Ÿ˜‰๐Ÿ’ช I never lost much strength at all during this cut, I maintained most of my lifts and actually kept gaining strength on many of them! 
Now that bodypower is out the way I have upped my calories a little bit so bring on even more strength gains! I'm excited to beat my PB of 100kg Deadlift! What's this space ๐Ÿ™Œ๐Ÿ™Œ -
P.s. I know my form isn't the best on that last rep I don't need the form police to tell me ๐Ÿ–• -
#deadlift #PB #strengthgains
96.5kg Deadlifts last night... still got it ๐Ÿ˜‰๐Ÿ’ช I never lost much strength at all during this cut, I maintained most of my lifts and actually kept gaining strength on many of them! Now that bodypower is out the way I have upped my calories a little bit so bring on even more strength gains! I'm excited to beat my PB of 100kg Deadlift! What's this space ๐Ÿ™Œ๐Ÿ™Œ - P.s. I know my form isn't the best on that last rep I don't need the form police to tell me ๐Ÿ–• - #deadlift  #PB  #strengthgains 
Will spend the rest of the day looking like a t.rex! Great session with @lptraining64 @lauramarks85 today @thewatsongym #armday #chestpress #boringgympost #soznotsoz #proud #bodyconfidence #fitnotskinny ๐Ÿ’š๐Ÿ’ช๐Ÿป
All I wanna do is be jacked so I can beat my coworker in a push up contest. Is that so much to ask ๐Ÿ™„๐Ÿ˜‚ #jacked #girlswholift #pencils #gunz #armday #gains #fitness #weighttraining #training #gym #gymlife
Who else takes selfies in the dressing rooms?! ๐Ÿคฃ๐Ÿ™‹๐Ÿผ
Who else takes selfies in the dressing rooms?! ๐Ÿคฃ๐Ÿ™‹๐Ÿผ
Bernard Fanning's second solo effort, Departures, feels like a natural musical transition after Powderfinger's second break up, borrowing heavily from their later sound, yet retaining much of the folksy charm of his first solo release. It's not as hard hitting in terms of emotion compared to Tea And Sympathy, but at points it feels like the anger and disenfranchisement he intended to put into that first release carried over into this. It's well produced, and earned him his second number one album on the charts, casting aside he idea that he was a one hit wonder as a solo artist. What it lacks in playtime it more than makes up for in musical quality, and I was left wanting more. Definitely worth jumping into, whether you're pining for more Powderfinger after the fact or just after a good chilled rock album. Highlight tracks include Tell Me How It Ends, Battleships, the title track, and Drake. Available on iTunes and Spotify. 
Sooo arm/back/core session after an 11 hour shift might not be something I can maintain long term, but we'll see how we go. #gym #health #fitness #fit #beard #ink #tattoos #tuesday #fiveforfive #comewithmeifyouwanttolift #irontherapy #armday #backday #coreday #bernardfanning #departures #tellmehowitends #battleships #drake #rock #alternative #folk #2013 #australiana #australia #itunes #spotify
Bernard Fanning's second solo effort, Departures, feels like a natural musical transition after Powderfinger's second break up, borrowing heavily from their later sound, yet retaining much of the folksy charm of his first solo release. It's not as hard hitting in terms of emotion compared to Tea And Sympathy, but at points it feels like the anger and disenfranchisement he intended to put into that first release carried over into this. It's well produced, and earned him his second number one album on the charts, casting aside he idea that he was a one hit wonder as a solo artist. What it lacks in playtime it more than makes up for in musical quality, and I was left wanting more. Definitely worth jumping into, whether you're pining for more Powderfinger after the fact or just after a good chilled rock album. Highlight tracks include Tell Me How It Ends, Battleships, the title track, and Drake. Available on iTunes and Spotify. Sooo arm/back/core session after an 11 hour shift might not be something I can maintain long term, but we'll see how we go. #gym  #health  #fitness  #fit  #beard  #ink  #tattoos  #tuesday  #fiveforfive  #comewithmeifyouwanttolift  #irontherapy  #armday  #backday  #coreday  #bernardfanning  #departures  #tellmehowitends  #battleships  #drake  #rock  #alternative  #folk  #2013  #australiana  #australia  #itunes  #spotify 
Superset Cable curls and concentration curls. 4 rounds. 15 cable curls. 10 concentration curls each arm. What ever your cable weight is, do half that for the concentration curls. Alternate which arm u start with on the concentration curls for each round. Keep your elbows stationary. Squeeze that shit.  #reiningerfitness #girlswholift #bodybuilding #armday #arms #dedication #consistency @bpi_sports @cobralabs
Superset Cable curls and concentration curls. 4 rounds. 15 cable curls. 10 concentration curls each arm. What ever your cable weight is, do half that for the concentration curls. Alternate which arm u start with on the concentration curls for each round. Keep your elbows stationary. Squeeze that shit. #reiningerfitness  #girlswholift  #bodybuilding  #armday  #arms  #dedication  #consistency  @bpi_sports @cobralabs
A little sled work on my recovery week... keeping my lifts light and quick before I start phase two... getting a bit leaner and trying to keep the weight relatively heavy. A big challenge but gotta keep pushing through. Weight on the sled roughly 374 + sled. Challenging especially at 5am ๐Ÿ’ช๐Ÿผ๐Ÿค™๐Ÿป
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#bossbabes #whatsyourandra
#fitness #strength #conditioning #sports #performance #team #training #skills #drills #athlete #girlsthatlift #girlswithmuscle #fitness #fitspo #gym #gymrat #gymlife #armday #armdayeveryday #chest #physique #intensity |
#RealPeople | #RealWorkouts | #BroWorkouts |
A little sled work on my recovery week... keeping my lifts light and quick before I start phase two... getting a bit leaner and trying to keep the weight relatively heavy. A big challenge but gotta keep pushing through. Weight on the sled roughly 374 + sled. Challenging especially at 5am ๐Ÿ’ช๐Ÿผ๐Ÿค™๐Ÿป . . . . . #bossbabes  #whatsyourandra  #fitness  #strength  #conditioning  #sports  #performance  #team  #training  #skills  #drills  #athlete  #girlsthatlift  #girlswithmuscle  #fitness  #fitspo  #gym  #gymrat  #gymlife  #armday  #armdayeveryday  #chest  #physique  #intensity  | #RealPeople  | #RealWorkouts  | #BroWorkouts  |
Arm day. Drop sets. Still shaking ๐Ÿ’ช๐Ÿ˜ฉ๐Ÿ™†๐Ÿ™† #fit #fitness #fitnesslifestyle #fitnessreality #armday #lift #liftheavy #weightlifting #squats #21dfx #fitfam #girlswholift #fitgirls #motivation #workout #workoutmotivation #goals
When I do legs, I do triceps too๐Ÿ˜œ don't look at the body builder, look at me๐Ÿ˜‚๐Ÿ‘
็ญ‹้‡ใ‚‚ใƒ‘ใƒฏใƒผใ‚‚ๅฐ‘ใ—ใšใคๆˆปใฃใฆใใŸ๏ผใฟใ‚“ใชใƒ€ใ‚คใ‚จใƒƒใƒˆไธญใ ใ‘ใฉ่‡ชๅˆ†ใฏใƒใƒซใ‚ฏใ‚ขใƒƒใƒ—ไธญใงใ™๐Ÿ˜
#workout #legday #armday #focused #gettingbig #enjoy #wannabe #fitnessmodel #bodybuilding #physique #ifbb #pinoy #pinoypride #dailyworkout #fitnessmotivation #18yearsold  #gwapo #tyaga #init #็ญ‹ใƒˆใƒฌ #18ๆญณ #ใƒ•ใ‚ฃใƒƒใƒˆใƒใ‚น #ใƒกใƒณใ‚บใƒ•ใ‚ฃใ‚ธใƒผใ‚ฏ #ใƒœใƒ‡ใ‚ฃใƒ“ใƒซ #hardgainer #hardwork #foreverbulking #tryingtobecool
When I do legs, I do triceps too๐Ÿ˜œ don't look at the body builder, look at me๐Ÿ˜‚๐Ÿ‘ ็ญ‹้‡ใ‚‚ใƒ‘ใƒฏใƒผใ‚‚ๅฐ‘ใ—ใšใคๆˆปใฃใฆใใŸ๏ผใฟใ‚“ใชใƒ€ใ‚คใ‚จใƒƒใƒˆไธญใ ใ‘ใฉ่‡ชๅˆ†ใฏใƒใƒซใ‚ฏใ‚ขใƒƒใƒ—ไธญใงใ™๐Ÿ˜ #workout  #legday  #armday  #focused  #gettingbig  #enjoy  #wannabe  #fitnessmodel  #bodybuilding  #physique  #ifbb  #pinoy  #pinoypride  #dailyworkout  #fitnessmotivation  #18yearsold  #gwapo  #tyaga  #init  #็ญ‹ใƒˆใƒฌ  #18ๆญณ  #ใƒ•ใ‚ฃใƒƒใƒˆใƒใ‚น  #ใƒกใƒณใ‚บใƒ•ใ‚ฃใ‚ธใƒผใ‚ฏ  #ใƒœใƒ‡ใ‚ฃใƒ“ใƒซ  #hardgainer  #hardwork  #foreverbulking  #tryingtobecool 
Epic shoot of @paigehathaway ๐Ÿ˜๐Ÿ˜๐Ÿ˜
Epic shoot of @paigehathaway ๐Ÿ˜๐Ÿ˜๐Ÿ˜
Back and Bicep Day. Killin it.  Man I have missed deads.  #oxygengym #bodybuilding #arms #backday #back #width #โœˆ๏ธโœˆ๏ธโœˆ๏ธโœˆ๏ธ #boulders #bis #armday #triceps #tris #work #pathtothestage #245lbs #progress #prep #kuwait #trainhard #trainharder @swole_and_bearded
#ArmDay @5percentnutrition Stack:
๐Ÿ”ฅ1 Scoop #KillIt
๐Ÿ”ฅ1 Scoop #FullAsFuck
โ–ช๏ธโ–ช๏ธโ–ช๏ธโ–ช๏ธโ–ช๏ธโ–ช๏ธโ–ช๏ธโ–ช๏ธ
๐Ÿ‘‰๐Ÿผwww.Rich-Piana.com๐Ÿ‘ˆ๐Ÿผ
โ–ช๏ธโ–ช๏ธโ–ช๏ธโ–ช๏ธโ–ช๏ธโ–ช๏ธโ–ช๏ธโ–ช๏ธ
#5percenter #5percentathlete #5percentnutrition #AllDayUMay #WelcomeToMyWorld #NowGetTheFuckOut #GearedUp #MissMayhem #RichPiana #5percentmentality #5percentnutrition
#ArmDay  @5percentnutrition Stack: ๐Ÿ”ฅ1 Scoop #KillIt  ๐Ÿ”ฅ1 Scoop #FullAsFuck  โ–ช๏ธโ–ช๏ธโ–ช๏ธโ–ช๏ธโ–ช๏ธโ–ช๏ธโ–ช๏ธโ–ช๏ธ ๐Ÿ‘‰๐Ÿผwww.Rich-Piana.com๐Ÿ‘ˆ๐Ÿผ โ–ช๏ธโ–ช๏ธโ–ช๏ธโ–ช๏ธโ–ช๏ธโ–ช๏ธโ–ช๏ธโ–ช๏ธ #5percenter  #5percentathlete  #5percentnutrition  #AllDayUMay  #WelcomeToMyWorld  #NowGetTheFuckOut  #GearedUp  #MissMayhem  #RichPiana  #5percentmentality  #5percentnutrition 
Tuesday smiles brought to you by post workout endorphins in my new shoes ๐Ÿ’ช๐ŸผSrsly feel like I'm running on soft, fluffy clouds - in love ๐Ÿ’•๐Ÿƒ๐Ÿผโ€โ™€๏ธ๐Ÿ™Œ๐Ÿผ #Tuesday #running #YMCA #pumas #thanks @puma @pumawomen @childresskleiny #puma #foreverfaster #kicks #shoes #workout #fitness #healthy #nc #qc #clt #smiles #transformationtuesday #gym #armday #pump #energy #positive #selfie
When the bicep pump is off the charts and you have no frickin' clue where to put your arms ๐Ÿ’ช๐Ÿผ
P.S It feels good to be training back in Hong Kong ๐Ÿ‡ญ๐Ÿ‡ฐ #cali #pump #armpump #gaincity #armday #gymlife #weights #strengthtraining #lifting #power #progress #dedication #hardwork #payoffs #beastmode #betterbodies #grindhard #focused #shelifts #shetrains #strongissexy #pumpitup #instafit #womenwholift #biceps #triceps #strongwomen #girlswithmuscles #girlswhotrain #girlswithguns
When the bicep pump is off the charts and you have no frickin' clue where to put your arms ๐Ÿ’ช๐Ÿผ P.S It feels good to be training back in Hong Kong ๐Ÿ‡ญ๐Ÿ‡ฐ #cali  #pump  #armpump  #gaincity  #armday  #gymlife  #weights  #strengthtraining  #lifting  #power  #progress  #dedication  #hardwork  #payoffs  #beastmode  #betterbodies  #grindhard  #focused  #shelifts  #shetrains  #strongissexy  #pumpitup  #instafit  #womenwholift  #biceps  #triceps  #strongwomen  #girlswithmuscles  #girlswhotrain  #girlswithguns 
This video got me AMPED!! Failure is NOT in our vocabulary #StriveForGreatness #TrustTheProcess ๐Ÿ’ช๐Ÿผ๐Ÿ’ฏ๐Ÿ‘‘๐Ÿ†๐Ÿ”‘ Shout out to my bros @liftwithbrandon @resultsmatter366, founders of a dope gym space out in Brampton called @lift366, for putting me through a KILLER workout with @thefirmto (my chest and arms are en fuego ๐Ÿ”ฅ) ๐Ÿ™๐Ÿผ Also shout out to @jayeefit for bringing me to her gym for my 2nd workout where she put my legs through hell in 20 minutes. And a HUGE shout out to my 3 clients/friends who trust me in helping them to reach their health and wellness goals, which has helped me free up time to give back to my community and made me less reliant on meaningless work ๐Ÿ•‰โ˜ฎโ˜ฏ #GiveBack #ShowLove #SpreadPeace #PositiveVibrations #EarlyBirdGetsTheWorm ๐Ÿ›๐Ÿฆ… #NODAYSOFF
This video got me AMPED!! Failure is NOT in our vocabulary #StriveForGreatness  #TrustTheProcess  ๐Ÿ’ช๐Ÿผ๐Ÿ’ฏ๐Ÿ‘‘๐Ÿ†๐Ÿ”‘ Shout out to my bros @liftwithbrandon @resultsmatter366, founders of a dope gym space out in Brampton called @lift366, for putting me through a KILLER workout with @thefirmto (my chest and arms are en fuego ๐Ÿ”ฅ) ๐Ÿ™๐Ÿผ Also shout out to @jayeefit for bringing me to her gym for my 2nd workout where she put my legs through hell in 20 minutes. And a HUGE shout out to my 3 clients/friends who trust me in helping them to reach their health and wellness goals, which has helped me free up time to give back to my community and made me less reliant on meaningless work ๐Ÿ•‰โ˜ฎโ˜ฏ #GiveBack  #ShowLove  #SpreadPeace  #PositiveVibrations  #EarlyBirdGetsTheWorm  ๐Ÿ›๐Ÿฆ… #NODAYSOFF 
Hot/Fit ๐Ÿ’ช๐Ÿ˜โค๐Ÿ”ฅ @alexmejuto_r
Hot/Fit ๐Ÿ’ช๐Ÿ˜โค๐Ÿ”ฅ @alexmejuto_r
Eyeballing all known West Coast Eagles supporters ๐Ÿ•บ๐Ÿ˜Ž #Essendon #donthesash #armday ๐Ÿ’ช๐Ÿผ
I think the buttshake is mandatory for this one @coachsigvar ๐Ÿ˜‚๐Ÿ˜‚. Geheel onbewust kontschudden. #dutch #bayesianbodybuilding #bodybuilding #tattoo #tattoosleeve #fitdutchies #fitnl #fit #fitness #fitfam #fitfamnl #bro #bicep #arms #armday #mountbicepious #tricep #triceps #horseshoe #traininsaiyan #dutch #chest #chesticles #benchpress #pr #prs #shaneboet #biggym #biggymnl #nl #animal
Feels good to be back. Bi tri and back ๐Ÿ’ช๐Ÿป #armday #legday #squats #biceps #gobig #traps #gym #fitness #beastmode #deadlifts #cardio #trainingmask #fitfreak #health #gymtime #protein #bench #chest #curls #gains #muscle
What's the name of this position ๐Ÿค”
What's the name of this position ๐Ÿค”
Did the Body Spartan superset arm workout this morning. Arms are on fire! No pain, no gains. #gains #armday #lifting #norest #swoleisthegoal #sizeistheprize #bodybuilding #gym #body #muscle #succes #will #gymfreak #workout #strong #ironaddict  #hardwork #weightlifting #liftshit #tranformationtuesday #liftshit #swolemate
2/21 #upperfixextreme ๐Ÿ’ช๐Ÿผ It amuses me how much weaker my left arms is than my right ๐Ÿ˜‚ Obviously I'm trying to get it stronger, but when I'm doing bicep curls my left arm starts giving out to the point where I can't even lift it ๐Ÿ˜ณ Seriously left arm, get it together! ๐Ÿคท๐Ÿผโ€โ™€๏ธ#tuesdayworkout #armday
2/21 #upperfixextreme  ๐Ÿ’ช๐Ÿผ It amuses me how much weaker my left arms is than my right ๐Ÿ˜‚ Obviously I'm trying to get it stronger, but when I'm doing bicep curls my left arm starts giving out to the point where I can't even lift it ๐Ÿ˜ณ Seriously left arm, get it together! ๐Ÿคท๐Ÿผโ€โ™€๏ธ#tuesdayworkout  #armday 
The farmers #tan is in full effect during the #armday #workout