Exercise of the day: Pendlay Row ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Warmed up with Bent-over Rows 80kg x 5
90kg x 5
100kg x 5
80kg x 15 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
The difference between the Pendlay Row and the Bent-over Row is there’s much less eccentric contraction and the weight starts at a dead stop on the ground, therefore larger range of motion and more power required to get the weight moving (although the Bent-over Row does get some advantage with the stretch reflex). The reason I prefer it when training for strength is it translates better to Bench Press and Deadlift strength without putting as much strain on the posterior chain to save that for Leg Day. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Focus on keeping a neutral and tight lower back using your core to brace. With your scapula retracted (similar to in the Bench Press - the load is just moving the opposite direction), pull the bar towards your body keeping your elbows at around a 45 degree angle, squeezing with the lats as the bar touches your chest. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you haven’t tried this variation before please go light and focus on the contraction otherwise you might snap your shit up and I will not be held responsible 🙅🏽♂️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Track: @livinanoyd
Gm family and friends You all have a blessed filled and Glorious Day buy all means the best and the greatest gift of all is Life I thank God and praise God for every Hr every sec every min every day etc....I’m always showing gratitude for the simple fact he’s moving and If your reading this consider yourself Blessed you have life and another opportunity to right your wrongs and get yourself right man I can go on and on but u get the picture #gymflow#praisingGod to and from the Gym....💯💯💯💯💯💯💯💯
—————————————————————————— iconmuscle ——————————————————————————
An ‘ICON’ is like a joke if you have to explain it then it’s probably not good but that is not the case today because we have PWO SHERDS! This powder supplement goes in your shaker easy & makes in so convenient to mix on the go! The flavor we have here is fruit punch & it delivers. The taste was so fruitful, smooth & while not being overwhelming sweet. This flavor has been formulated almost to perfection. The ingredients that highlight this are BCAA's, L-Arginine, Acetyl-L-Carnitine, Betaine, & B-Complex all these show in the performance. I experienced a nice smooth boost in energy & my overall mood! I was able to power through those early morning workouts without a problem & even had plenty of energy for the rest of my day! So to all you fitness freaks out there this is definitely something to head over & check out to add to you supplements! I want to thank iconmuscle for the chance to complete this review! Will be looking to review more of this company’s products. STAY AWESOME 🤙🏼 • • • • • • • • • • • • • • • • • • • • • • • • • • • • • •
Overall I rate this product 9/10
No Crash (90%)
Increased Energy (100%)
Tastes Good (100%)
Better Mood (90%)
Insane Focus (90%)
Label Design (50%)
▪️ Tag your workout partner to check out!
▫️Smash that follow button & stay turned formore reviews——————————————————————————— #gym#gymmotivation#nutrition#supplements#lifting#weights#healthyfood#fitness#fit#fitnessmotivation#fitnessmotivation#gains#weightloss#fitspo#gymrat#strong#crossfit#lift#muscle#running#bodybuilding#swole#preworkout#food#nopainnogain#fitlife#fitfam#life#gymlife#gymflow#weightlifting
Vid by: @hopescopeofficial
Who wants to kill legz & destroy some calories?😤Here ya go ladies, give this circuit a go!
Leg Focused HIIT Circuit 🍑 SAVE and try this week!! I promise you’ll be dripping in sweat and feeling amazing after!!
I performed the movement for 30 seconds, took a 10 second rest, and then repeated 4 more times. Take a minute long break before moving on to the next move (SWIPE 👉🏼)!!
1️⃣ LUNGE PULSES: Stay LOW. But don’t slam your knee on the ground lol. I did 3 rounds on each side, so a total of 6 rounds for this one.
2️⃣ TOE TAPS: These look easy but I was breakin a serious sweat by round 3.
3️⃣ PLANK IN & OUTS with KICKS: Beginner variation- step in & out rather than jump.
4️⃣ PULSING KICKBACKS: Throw in a long resistance band like I did for an extra challenge. I did 3 rounds on each side for this one for a total of 6 rounds.
5️⃣ GLUTE BRIDGES: This is a SMALL movement because you want constant tension on the glutes. Add a resistance band and do some hip abductions at the top for an added challenge.
6️⃣ IN & OUT JUMP SQUATS: Add steps for an added challenge. Beginner variation- step in to the narrow squat and jump out to the sumo squat.
7️⃣ JUMP ROPE
31 163921 hours ago
Whooooopssss 😅😅😅😅 got carried away that I was able to squat some what pain free lol #6weeksout
3 14717 hours ago
ⓃⒺⒺⒹ • ⓈⓊⓅⓅⓈ
- - - - - USE CODE: MIAFIT4 - - - -
===> MY FAV ARE @surgesupplements BCAA — CLICK ✅the LINK in my bio & scroll through ALL THE BOMB SUPPS OUT THERE🙀❤️
===> IF YOU HAVE ANY QUESTIONS (DM) ME👊🏼⚡️
________________________________________________________________“TODAY IS THE DAY”
💥GET STARTED NOW!💥
99 Days to your Summer Body by LAS accountability group!👇👇
Do you feel like you’re stuck and not reaching your body goals in time for your holiday, wedding, birthday etc? This group is perfect for you!!!
We have limited spaces so don’t miss out on an opportunity that could impact your lifetime.
Members Deadline date is 1st of May
When you join our group you will get:
✅LAS 99 Day 📆 with goals and affirmations
✅Weekly accountability calls
✅Limited Bootcamp Access
✅Private support group
✅Free branded t-shirt
✅Weekly check ins
✅Motivational and fitness videos
📩📥All you need to do is send an email or inbox us stating your name, goal and your biggest fitness Barrier.
🔜🚨First 20 to sign up will receive extra give aways.🚨🚨 We will be running competitions along side this group for the best visual Transformation and for the most compliant towards task and challenges, Both will receive a cash prize!💰💰💰
If you are serious about getting the results you want!!! Be the first to take this once in a lifetime opportunity.
Let this be the year of your dream summer body.
#transformation#mindset#99daychallenge#fitness#motivation#fitnessmodel # #gymflow#summer#summerbody#lifting#squats#fits pro #gains#eatclean#fitsporation#fitfam#workout#beast#strength#toning#fatloss#bodybuilding#transformation#fitfam#accountability#abs#community#live#achieve#succeed#LAS
12 675 hours ago
This product uses the Instagram API but is not endorsed or certified by Instagram. All Instagram™ logos and trademarks displayed on this application are property of Instagram