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30/11/2025

Time to bounce 🎶😎

23/04/2025

First one in ✅️
last one to leave ✅️

Whatever it takes, 😎🦾

30/09/2024

Winter is coming!!! 😎

24/06/2023

Happy birthday Terrance Levesque have a good one..I know you will 🍺

06/12/2022

That was one hell of a weekend.. 😎 Metaverse is Coming..

29/01/2022

This is how he sleeps.. 😉💪💪 The Rock..

23/09/2021

We're still training, but living life at the same time!⠀⠀⠀⠀⠀⠀⠀⠀⠀
I believe in balance, with food, exercise, social life and work. Too much of anything and the balance will tip!!⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

14/12/2020

Tricep Exercises
1. Wide grip EZ bar pushdown - Cables
2. Bodyweight Dip -
Feet elevated on bench
3. Tricep press Close grip -
Using smith machine
4. V bar pushdown -
Cables
The tricep has 3 different heads so it is a good idea to target the triceps from at least 3 different angles to get it fully developed.

08/12/2020

4 x Great exercises to help with chest development.
1 x Warm up set - light weight
1 x warm up set 10-12 reps -
Then the workout begins
✅Exercise 1 - Pec Dec
4 x sets 10-12 reps
✅Exercise 2 - Bodyweight dips
4 x sets until failure
✅Exercise 3 - Flat bench press
4 x sets 8-12 reps
✅Exercise 4 - Low to high cable
3 x sets 12-15 reps

02/12/2020

4 x Great Back exercises.
🟠Lateral pull down
4 x sets 8-12 reps
🟠Lying row
4 x sets 8-12 reps
🟠Machine row
4 x sets 8-12 reps
🟠Wide grip pull up
4 x sets til failure

29/11/2020

Full leg workout - Hypertrophy - high volume.
➡️Save➡️
This is a muscle building high volume workout.
⏺Exercise 1 - Squats smith machine
4 x sets - 8-12 reps
⏺Exercise 2 - Sumo deadlift
4 x sets 6-8 reps
⏺Exercise 3 - Leg press
4 x sets 8-12 reps
⏺Exercise 4 - Leg extension
4 x sets 8-12 reps
⏺Exercise 5 - Leg curl
4 x sets 8-12 reps
⏺Exercise 6 - Seated calf raise
6 x sets 8-12 reps
For a total of 26 sets - The next workouts i will mainly be focussing on increasing the total amount of volume (sets) for my progression.
Notes - I used a smith machine for squats because there was no squat rack in this gym.
Increasing volume each week is a great way to progress and build muscle..

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