Justin Becker Fitness & Nutrition

Superior Or Inferior, Genetics Are Only A FRACTION Of The Overall Equation.

#transformation

"Your greatest moment, your greatest hour, will be right after your worst hour of despair." -Greg Plitt *I do not own the rights to this music*

#Morph

#Morph

Transformation!! 🔥

Once you change one thing, your mindset, you become very dangerous 💯

💥Grab 2 rowing machines and let's get it 💪🏼 - You do not need the push up bars to perform this. You can use dumbbells are even just put your hands directly on the floor - For more advanced gym goers, this can be used for a warm up or finisher on chest day - If you can not do the push ups, that's okay! Do without the push ups and use this exercise strictly as a core exercise - Either way, do 3-4 rounds of as many as possible. Rest 30-45 seconds between rounds. One key tip is to start exhaling as you're sliding your knees forward. The goal is to be fully exhaled by the time your knees are to your chest. Focus on contracting your core once your knees are at your chest

SOUND UP!!!!!! 📢 - *Exercise 1- 20 reps conventional deadlift with a shrug at the top. Use atleast 75-80% bodyweight - - *Exercise 2- 20 reps performed as fast as possible with a focus on quality form. I used a 30 lb ball - - *Exercise 3- 20 reps. Kneel, kneel, stand is 1 rep. Perform 10 with the same knee going down first before you switch to the other knee. Guys use 8-10 lb dumbbells. Girls use 5-8 lb dumbbells. The focus is on keeping the dumbbells completely parallel at shoulder level. You should not feel this at the bottom of your bicep where your bicep meets your forearm. If you do, lower the weight - - *Exercise 4- 8-12 reps to failure. Only bring the bar to the bridge of your nose. 3 seconds down, 1 second up with no pause at the top if you can - - *Exercise 5- 30 donkey kicks each side. Put your mind on the glute you're working - - *Exercise 6- 50 steps total. Step back and diagonally. Fabric resistance bands are more difficult than the rubber bands. Put your mind on your glutes, not what's behind you - - *Exercise 7- 30 total - - ***Perform 3-4 circuits with minimal rest in between exercises and 90 sec rest in between circuits. The focus is on working the muscle, NOT just moving the weight.

Tag a friend who needs to try this!! 👊💪 • • • • Now accepting new clients! First session FREE!! www.justinbeckerfitness.com

Contact me today to schedule your FREE personal training or nutrition consultation! 💪👊 www.justinbeckerfitness.com • • Daughtry- every time you turn around *I do not own the rights to this music

Rack pulls - an excellent exercise for strength, lower back and overall back development 😎💥 •°•FOLLOW me on INSTAGRAM ~> baff0•°• I do not own the rights to this song. *Skrillex ft Rick Ross- Purple Lamborghini instrumental

Fun day on the rock wall!!

Congrats to my client Heather DeMars for hitting a new personal record today!!! 225 lbs for a 1 rep max on deadlift! She is also down 22 lbs as of today! 💪👊

Close grip dumbbell push up 💪💪

Stay Creative With Your Exercises! 😎💪 🎼 Audien- One More Weekend

Give these high hammer grip cable curls a try on your next #bicep day! Always use some form of tempo either on the eccentric or concentric part of an exercise to maximize time under tension. With biceps, I like to go slow during the concentric part of the exercise (when you are pulling the weight towards you). Enjoy! - - -Fitted available at www.makeitheavyapparel.com -20% discount with code JB_HVY20 @makeitheavyapparel

A very difficult, but effective exercise for the chest! Enjoy!

Tricep exercise of the day 🇺🇸🎆💪

Law enforcement agility prep in full force!!

High intensity chest workout- - -warm up: (not shown) 5x15 incline cable fly- 10 sec rest intervals. - -flat bench(2x10, 1x8, 1x6, 3x3 all to failure) superset with 7x5-6 flat bench DB fly to failure. 30 sec rest after each set of fly. 3 sec negative, 1 sec hold. - -incline bench(2x10, 1x8, 1x6, 3x3 all to failure) superset with 7x5-6 incline bench DB fly to failure. 30 sec rest after each set of fly. 3 sec negative, 1 sec hold. - -5x10-12 decline straight bar cable fly. 3 sec negative.

A few of these and your core is on fire!! 🔥🔥🔥

Police Exam Career Prep's mock physical agility prep!!

This week Margaret accomplished 2 of her biggest milestones since she started with me in August!!! One of them being able to do deadlifts! 💪👊💪👊

Another police officer in the making!! Prepping for the physical agility test with #PoliceExamCareerPrep. So proud of my client Danielle Coburn for finishing her first 1.5 mile run in 20° degree weather with a weighted vest on within the mandated time frame!! #WeightedVestOrDie

Eating candy while dieting??! Yes!! Candy is a carb. A FAST digesting carb- meaning they enter your bloodstream fast, unlike a slow digesting carb (starches, grains, most fruit). Carbs are an important part of your pre workout nutrition because they protect your muscles from the catabolic (muscle wasting) effects of Cortisol- the stress hormone that is produced by your body during intense workouts!! Dextrose, being the main ingredient (main ingredient=1st listed ingredient) in most Wonka™ candy, is a fast digesting carb that is used very quickly and easily by the body. With that being said, if you do not have the time (1 to 2 hours) to let your slow digesting pre workout carbs digest, you can eat candy!! Only certain candy has dextrose as the main ingredient and the amount to eat will vary from person to person depending on your daily carb intake. This is NOT an excuse to eat candy, but rather a good emergency only option to get your carbs in before a workout. Enjoy! 😎🍬

✖ Incline medicine ball push ups- a great warm up to your chest work out AND also a great addition to finish with!! ✖ 10 sets of 10: 15 sec rest in between