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Early morning GANIZ!! πŸ’ͺπŸ’ͺ #fitfam #noexcuses #gainz #fitness #backnbis #slay #dedication #goals
Awesome pump at the gym. Wish the arms would stay like this. #gym #gymselfie #gymnerd #flex #biceps #bicepflex #totallynotposed #backnbis #cardio #weights #tabata #instagay
Everybody's ​been asking me what's my routines. Well I'm giving one of my back workouts. Enjoy and give it a try #gainzπŸ’ͺ #backnbis
Everybody's ​been asking me what's my routines. Well I'm giving one of my back workouts. Enjoy and give it a try #gainz πŸ’ͺ #backnbis 
Body fat reader in Greensboro is trying to tell me I'm at 9%. Probably not 100% accurate but either way I jus feel skinny lol. #WeightGainStruggles #BackNBis #Fit4Life #HumpdayPump #Swelfie
Killed back and bis today.  Went as heavy as I could.  Super sets and drop sets for 50 min. I am pooped
Killed back and bis today. Went as heavy as I could. Super sets and drop sets for 50 min. I am pooped
πŸ’ͺ🏼 B A C K &  B I C E P  B A N D  B U R N O U T πŸ’ͺ🏼 Hey Fam! πŸ™‹πŸΌ Here's a super short little #backNbiceps #resistancebandroutine for you that you can do ANYWHERE! #nogymnoproblem! Find a tree, a pole, any stable surface to loop a #resistanceband around, and go to town on those #backandbiceps moves of the week! See how I change my grip to switch from #narrowgrip to #widegrip on the #rows. Pinch your shoulder blades together to keep good form. Sit in a #stationarysquat or half-squat to #fireupthemetabolism and get the entire body involved. This covers back, #biceps, legs, #glutes, and #core for a #fullbodyburn! With the #bicepcurls, you can also switch from standard to hammer-curl to really burn out the biceps! Keep your spine in line! This is a quick #resistancetraining band #PULLDAY #workout for #homeworkout, gym, or away! I'll post the PUSHDAY for y'all maΓ±ana! Give 3 sets of 10 reps of each move a go, and LMK what you think! #Share and/or #tag a friend! Enjoy! (Video obviously sped up to fit 1-minute mark! Double time!πŸ’ͺπŸΌπŸƒπŸΌ) - - - - - #cherylnormanfit #faithfitnessfashion #wod #bandworkout #bodybycheryl #backNbis #workoutoftheday #workoutoftheweek #resistancebandsworkout
πŸ’ͺ🏼 B A C K & B I C E P B A N D B U R N O U T πŸ’ͺ🏼 Hey Fam! πŸ™‹πŸΌ Here's a super short little #backNbiceps  #resistancebandroutine  for you that you can do ANYWHERE! #nogymnoproblem ! Find a tree, a pole, any stable surface to loop a #resistanceband  around, and go to town on those #backandbiceps  moves of the week! See how I change my grip to switch from #narrowgrip  to #widegrip  on the #rows . Pinch your shoulder blades together to keep good form. Sit in a #stationarysquat  or half-squat to #fireupthemetabolism  and get the entire body involved. This covers back, #biceps , legs, #glutes , and #core  for a #fullbodyburn ! With the #bicepcurls , you can also switch from standard to hammer-curl to really burn out the biceps! Keep your spine in line! This is a quick #resistancetraining  band #PULLDAY  #workout  for #homeworkout , gym, or away! I'll post the PUSHDAY for y'all maΓ±ana! Give 3 sets of 10 reps of each move a go, and LMK what you think! #Share  and/or #tag  a friend! Enjoy! (Video obviously sped up to fit 1-minute mark! Double time!πŸ’ͺπŸΌπŸƒπŸΌ) - - - - - #cherylnormanfit  #faithfitnessfashion  #wod  #bandworkout  #bodybycheryl  #backNbis  #workoutoftheday  #workoutoftheweek  #resistancebandsworkout 
If women with muscles look like men... then men with no muscles look like women !? #gymbug #backnbis #gymlife #gymhead #gym #gains #gainz #muscles #mutant #mutantmass #7months #insta #instapic #instagood #picoftheday #selfie #me #love #goodtimes #healthy #results #protein #focused #doyouevenlift #results
Boy was I glad to be #reunited with my egg white @flahavans oat bran this morning 😁😁 It's been 2 days lol πŸ˜‚πŸ˜‚ I changed up my breakfast the last 2 mornings but back to my favourite this #saturdaymorning πŸ’–πŸ™Œ As always topped with some berries & @linwoodshealthfoods cacao & berry milled flaxseeds πŸ‘ Ready now to smash a #backnbis session πŸ’ͺ
Boy was I glad to be #reunited  with my egg white @flahavans oat bran this morning 😁😁 It's been 2 days lol πŸ˜‚πŸ˜‚ I changed up my breakfast the last 2 mornings but back to my favourite this #saturdaymorning  πŸ’–πŸ™Œ As always topped with some berries & @linwoodshealthfoods cacao & berry milled flaxseeds πŸ‘ Ready now to smash a #backnbis  session πŸ’ͺ
If you enjoy building your back lmk, we could be friends do dis everyweeeekend
If you enjoy building your back lmk, we could be friends do dis everyweeeekend
It's Friday aka international arms day. Finishing up a back session with a serious bicep pump πŸ’ͺ🏻 @lukehanna_pt  a1: Wide grip pull ups 3 x 10 b1: Single arm rows 3 x 8 c1: Straight arm pull down c2: Dumbbell reverse flyes  Guns EZ bar curls 8 x 8 (possibly 10 x 8, we lost count) Lying cable curls  Chin ups  3 x 10/AMRAP  #back #bis #backnbis #armday #everydayisarmday  #PT #Personaltrainer #training #workout #Fitness #exercise #fitlife #fitspiration #fitstagram #fitfam #Motivation #fitnessmotivation #UKfitness #Instafit #active #health #gym #weights #weighttraining #gains
It's Friday aka international arms day. Finishing up a back session with a serious bicep pump πŸ’ͺ🏻 @lukehanna_pt a1: Wide grip pull ups 3 x 10 b1: Single arm rows 3 x 8 c1: Straight arm pull down c2: Dumbbell reverse flyes Guns EZ bar curls 8 x 8 (possibly 10 x 8, we lost count) Lying cable curls Chin ups 3 x 10/AMRAP #back  #bis  #backnbis  #armday  #everydayisarmday  #PT  #Personaltrainer  #training  #workout  #Fitness  #exercise  #fitlife  #fitspiration  #fitstagram  #fitfam  #Motivation  #fitnessmotivation  #UKfitness  #Instafit  #active  #health  #gym  #weights  #weighttraining  #gains 
I had 50 min left after doing chores and meal prep before I had to go to work. I could have sat and watched tv... instead I lifted some effing heavy weights!!! Back and bis are on fire!! #hurtsogood
I had 50 min left after doing chores and meal prep before I had to go to work. I could have sat and watched tv... instead I lifted some effing heavy weights!!! Back and bis are on fire!! #hurtsogood 
Early night, early morning. #backnbis #shredtilyouredead #iwantmuscles #howbaddoyouwantit #gymjones #humpday .... weight, what? πŸ’ͺ🏼
All to myself for the rest of this week! #backnbis
All to myself for the rest of this week! #backnbis 
Happy Monday! Never miss a Monday!! Starting your week on track will help you to stay on track all week long.  It's a super chaotic Monday for me today with appointments and another showing. You won't find excuses here...I got up and got my workout in πŸ’ͺ🏼 #mondaymotivation #backnbis
Happy Monday! Never miss a Monday!! Starting your week on track will help you to stay on track all week long. It's a super chaotic Monday for me today with appointments and another showing. You won't find excuses here...I got up and got my workout in πŸ’ͺ🏼 #mondaymotivation  #backnbis 
Turmeric rice & broccoli stirfry with some lean steak πŸ‘Œ Fuel for #backnbis  later πŸ’ͺπŸ‘Œ #simpledeliciousfood #nutritiousfood
Although it is #FlexFriday I can't even lift my arms up to flex after the killer back/Bi's workout I just had!! I'm finally leaning out a little more.  It's funny how getting smaller actually makes you appear bigger.  Feeling pretty good about my size and shape so far in this prep on the road to the #TitanOpen in June.  #12WeeksOut #BackNBis #ContestPrep FlexFriday #BigGunz
Although it is #FlexFriday  I can't even lift my arms up to flex after the killer back/Bi's workout I just had!! I'm finally leaning out a little more. It's funny how getting smaller actually makes you appear bigger. Feeling pretty good about my size and shape so far in this prep on the road to the #TitanOpen  in June. #12WeeksOut  #BackNBis  #ContestPrep  FlexFriday #BigGunz 
#ulusjourney getting back in the swing isn't all that easy at times. Had to apologize to the hubby cause this grouchy bird did not wanna get it done this morning πŸ˜’ but I went shedding like a snake and all. 😣 #backnbis #fluffyaf #bigbitches #putinthework #stopwhining #noexcuses #liftheavyshit #swolemates #musclesntattoos #hawaiianpride
Today I (and you) are priority number 1! πŸ’―  I am feeling good. 😊  Mind, is always a work in progress. And today I start my next book to give this head and heart some more self love. ❀  I flaked on it on Feb 1, intent was there, I have it right?! I just wasn't feeling it and I talked myself away and on to another, when in all honesty, I actually could have benefited. πŸ™ƒ  On a side note, back is still a bit angry and sore, but I managed Leg Day with modifications, some moves with no weight, and even altered moves for ones that applied too much pressure. That's a win in my playbook! πŸ‘πŸ»πŸ“ Truth be told, in the past I would have stopped, never started, or pushed too hard and caused more with my injury and be sidelined. πŸ˜–  Each day I am learning and evolving. And although I am so not out of the woods yet, I can see that little bit of light that tells me I am going to get out and be ok. πŸ‘ŒπŸ» Happy Hump Day! Now to pump my back and bis. πŸ’ͺ🏼 PS: anyone else where a huge hoodie to get an extra sweat because they are chilled from that dang chest strap? That thing is NEVER warm when you put it on! 😲 . . . . . .  #feedingmysoul #youfirst #rebelgirl #jeepfreak #garmin #truth #jeepgirlsdontquit
Today I (and you) are priority number 1! πŸ’― I am feeling good. 😊 Mind, is always a work in progress. And today I start my next book to give this head and heart some more self love. ❀ I flaked on it on Feb 1, intent was there, I have it right?! I just wasn't feeling it and I talked myself away and on to another, when in all honesty, I actually could have benefited. πŸ™ƒ On a side note, back is still a bit angry and sore, but I managed Leg Day with modifications, some moves with no weight, and even altered moves for ones that applied too much pressure. That's a win in my playbook! πŸ‘πŸ»πŸ“ Truth be told, in the past I would have stopped, never started, or pushed too hard and caused more with my injury and be sidelined. πŸ˜– Each day I am learning and evolving. And although I am so not out of the woods yet, I can see that little bit of light that tells me I am going to get out and be ok. πŸ‘ŒπŸ» Happy Hump Day! Now to pump my back and bis. πŸ’ͺ🏼 PS: anyone else where a huge hoodie to get an extra sweat because they are chilled from that dang chest strap? That thing is NEVER warm when you put it on! 😲 . . . . . . #feedingmysoul  #youfirst  #rebelgirl  #jeepfreak  #garmin  #truth  #jeepgirlsdontquit 
Came home today and didn't really want to woekout but motivated to get it done because this mom has goals. Right? So I did a quick workout then I ate dinner. Then here's where the golden ticket came in.  Gio wanted to go out and do a workout with me. He wanted to run on the treadmill while I lifted weights. He said maybe you should buy me a kids treadmill so I can run while you run. The kid almost did a mile by himself on the treadmill. Makes my heart happy as he follows example. #alwaysarunner #runnermom #runner #run #lifestyle #listeningtobody ##kidswatchyou #beanexample #bestrong #backnbis #fitnessinmylife #crosstraining #runnerwholiftsweights #supermom #myboy #proudparent #progressnotperfection
Came home today and didn't really want to woekout but motivated to get it done because this mom has goals. Right? So I did a quick workout then I ate dinner. Then here's where the golden ticket came in. Gio wanted to go out and do a workout with me. He wanted to run on the treadmill while I lifted weights. He said maybe you should buy me a kids treadmill so I can run while you run. The kid almost did a mile by himself on the treadmill. Makes my heart happy as he follows example. #alwaysarunner  #runnermom  #runner  #run  #lifestyle  #listeningtobody  ##kidswatchyou  #beanexample  #bestrong  #backnbis  #fitnessinmylife  #crosstraining  #runnerwholiftsweights  #supermom  #myboy  #proudparent  #progressnotperfection 
Truth!  Woke up early and did back and bis before work. Now drinking my protein then of to work!  #weightlifting #weights #lift #backnbis #weigthoss #weightlossgoals #keepgrinding #kinetics360
Late night workouts. Trying to get those biceps to show... #atcfitness #backNbis #21's #fitness #back #biceps #gym #cardiosABitch
Gainz Universityβ„’ Bicep Workout  Pull-Ups (Warm Up): 3xFailure Barbell Curls: 3x10 1x8-Dropset Seated Alternating Curls: 4x8 Seated Incline Hammer Curls: 4x10 EZ Bar Curls 4x10 Cable Curls: 3x15
Gainz Universityβ„’ Bicep Workout Pull-Ups (Warm Up): 3xFailure Barbell Curls: 3x10 1x8-Dropset Seated Alternating Curls: 4x8 Seated Incline Hammer Curls: 4x10 EZ Bar Curls 4x10 Cable Curls: 3x15
Just me, myself and I this morning πŸ˜‚  #earlymorningworkouts #morningperson #fitmom #mumswholift #backnbis
The comeback is always stronger than the setbackπŸ™ŒπŸΌ #flexyfriday #gains #backnbis #summerbody #summerbody #summerbody
Getting in the early morning grind before brewing across country 😊πŸ’ͺ #Advocare #webuildchampions #fitcouple #fitness #fitlife #performanceelite #musclefuel #advostrong #gainz #vegainz #backnbis #irontherapy
Intense workout. Gotta get that water break in #gainzπŸ’ͺ #backnbis #gym
Had to indulge in some cravings tonight. #Breakfast food is easily my favorite food out there. Got a good back and bis session in before practice tonight. Gonna switch back to an old favorite rep scheme, 4x10.  Practice was cold and tiring as always. Ready to play #TCU this weekend and looking to hit em hard. Hope everyone has a great day! πŸ‡ΊπŸ‡ΈπŸ‡ΊπŸ‡ΈπŸ‡ΊπŸ‡ΈπŸ‡ΊπŸ‡ΈπŸ‡ΊπŸ‡ΈπŸ‡ΊπŸ‡ΈπŸ‡ΊπŸ‡ΈπŸ‡ΊπŸ‡ΈπŸ‡ΊπŸ‡ΈπŸ‡ΊπŸ‡ΈπŸ‡ΊπŸ‡ΈπŸ‡ΊπŸ‡ΈπŸ‡ΊπŸ‡ΈπŸ‡ΊπŸ‡ΈπŸ‡ΊπŸ‡ΈπŸ‡ΊπŸ‡ΈπŸ‡ΊπŸ‡ΈπŸ‡ΊπŸ‡Έ Prone Row  95x15, 15, 15, 15 Lat Pulldown  100x15, 110x15, 15, 15 Straight Bar Cable Row  100x15, 15, 15, 15 DB Curls W/ Fat Gripz 20x15, 15, 15, w/o 20x15 Hammer Curls W/ Fat Gripz 20x15, 15, 15, w/o 20x15 Preacher Curls 35x15, 40x10, 13, 10
Had to indulge in some cravings tonight. #Breakfast  food is easily my favorite food out there. Got a good back and bis session in before practice tonight. Gonna switch back to an old favorite rep scheme, 4x10. Practice was cold and tiring as always. Ready to play #TCU  this weekend and looking to hit em hard. Hope everyone has a great day! πŸ‡ΊπŸ‡ΈπŸ‡ΊπŸ‡ΈπŸ‡ΊπŸ‡ΈπŸ‡ΊπŸ‡ΈπŸ‡ΊπŸ‡ΈπŸ‡ΊπŸ‡ΈπŸ‡ΊπŸ‡ΈπŸ‡ΊπŸ‡ΈπŸ‡ΊπŸ‡ΈπŸ‡ΊπŸ‡ΈπŸ‡ΊπŸ‡ΈπŸ‡ΊπŸ‡ΈπŸ‡ΊπŸ‡ΈπŸ‡ΊπŸ‡ΈπŸ‡ΊπŸ‡ΈπŸ‡ΊπŸ‡ΈπŸ‡ΊπŸ‡ΈπŸ‡ΊπŸ‡Έ Prone Row 95x15, 15, 15, 15 Lat Pulldown 100x15, 110x15, 15, 15 Straight Bar Cable Row 100x15, 15, 15, 15 DB Curls W/ Fat Gripz 20x15, 15, 15, w/o 20x15 Hammer Curls W/ Fat Gripz 20x15, 15, 15, w/o 20x15 Preacher Curls 35x15, 40x10, 13, 10
SLOWLY getting my back where I want it. Still have A LOT of cleaning up to do and a long way to go to say the least.
SLOWLY getting my back where I want it. Still have A LOT of cleaning up to do and a long way to go to say the least.
Life is your own canvas, you choose what you want to put on it!  #simple #edit #backday #biday #backnbis #fitness #fit #lift #motivation #nspire #wingz #uptoyou #notadrawing #life #canvas #mirrorpics #woof #everydayisarmday
Back and biceps were killed!! You know you have a great workout when you dont even have to flex and that muscle pump is on another level!! #noflexzone #backnbis #curlsforthegurls #backattack #musclepump
Thank you bathroom lighting. 😘😘😘 #backnbis #swole #gains
Looking to increase your pull-up reps? Add weight for fewer reps! Been working on my pull ups as a warm up to most of my workouts lately. Try 4 weeks using additional weight then test your max! πŸ’ͺπŸ’ͺ#backday #backnbis #gymlife #trainer #trainwithme #trainhard #cpt #nasm #gains #pullups #fitmom #momswithmuscle #momswholift #girlswholift #girlswithmuscle #iloveriverside #lift #liftheavy #progress #goals
New smith machine attachment #250kchallenge #backnbis #bjarmstrong @bodybuildingcom @optimumnutrition
Sunday workout done! Love these Virus tights! Super awesome hold and feels like second skin. Now for bad things in the French Quarter! #sundayworkout #sundayfunday #gym #gymselfie #gymnerd #workout #tabata #cardio #flex #biceps #bicepflex #totallynotposed #backnbis #realmenweartights #spandexmen #spandexguys #mensfashion #spandex #tights #compressiontights #compressionpants #virusintl #instagay
Boring ass Saturday night so might as well have a hit out pushing stuff. #Fitfam #DudesWhoLift #Gym #Fitstagram #Fitness #FitnessJourney #BackNBis #gymπŸ’ͺ #Rugby #SereveiRugby #AtavusRugby #RugbyStrong #RugbyLife #
You know you had a great workout when you tag the brodie you just met πŸ˜‚ #BacknBis #RebuildStrength #workout #NUTRITION #feelgood #Herbalife24 #SelfIE
When you lose the 6 pack but make up for it by getting new PRs on everything you do #booyah #gainzπŸ’ͺ #strongman #whoneedsabsanyway #backnbis #beyourbest #fitness #goals😍 #whoneedscardio #gunshow #gymlife #snapcitybitch #beard #guysthatliftheavy #beardgang
It doesn't get much better πŸ’ͺ🏽 @blackstonelabs @zachmachine_167  @jarredallen #preworkout #hype #dustextreme #gym #fitness #fitfam #thescoopie #bcaa #pump #arms #chest #backnbis #legsfordays #cardiosucks #goals #growyourown
About that PUMP! No matter how busy. No matter how tired. No matter the time. No matter what! #teamrtf #npc #ifbb #bodybuilding #BAF #backnbis #getsome
First time squatting since falling on my knee.  Felt good to lift.  #squats #deadlifts #backnbis #weightlifting #weigthoss #weightlossgoals #keepgrinding #kinetics360
Got some back day in n did some shrugs on 225 for 4 sets of 10  #backnbis #shrugs #gymtime #weightaddicts @dinodiaz3_ @jp @foundationfit
#krealkalyn is always a game changer #backnbis #gains #fitmom #summeriscoming
Starting off my back n bi day with a quick warm up of wide grip pulls ups #backnbis #lifetimefitness #charlotte #gainsta #menwithtattoos #angelwings