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First powerlifting competition complete 💪 Squat: 160kg (Equal PB) Bench: 115kg (Equal PB) Deadlift: 195kg (New PB!) Total: 470kg (Competing in under 74kg junior) I managed to get 8 out of my 9 attempts, unfortunately I failed my third bench attempt of 117.5 but I was happy with 115! Huge shoutout to my coach and brother @chrispowerlifts for helping me get to where I am today 🙏 Looking forward to competing again in November and hopefully getting some new PB’s! @chrispowerlifts @thestrengthinstitution #powerlifting #powerlifter #instagood #instafit #fitspo #fitfam #fitspiration #fitsporation #strengthtraining #ipf #thestrengthinstitution #nzpf #powerliftingmotivation #health #healthy #fitness #strength

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9 iron, a buck-seventy out. Ball flys out here in Colorado. ⛳️ #coloradogolf #bigdaddygolf #bigdaddygreg

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carol_law. Yesterday was my last quad sesh for this program. This week I said to

Yesterday was my last quad sesh for this program. This week I said to myself - it's go hard or go home for the last week... and that is what I did, I pushed myself till failure and hit some PB's 🙏👏💪😍 - This was my last set on my 3rd exercise: 4x15 leg press supersetted with 4x10 heeled bodyweight squats 1st set on 140kgs 2nd set on 150kgs 3rd set on 160kgs And 180kgs on my last set - My full workout was: ▫️5x15 single leg extensions (warm ups) ▫️4x12/10 bb squats (last set dropsetted 70kgs with 60kgs) ▫️4x15 leg press superset with 4x10 heel elevated bodyweight squats (filmed) ▫️4x10 leg extension (dropsetted 77kgs with 54kgs) ▫️4x10 walking lunges (12kg kettlebells each side) - Really needed a wheelchair by the end of this 🤣🤣🤣🤣. Sooooooo who wants to join me next on my leg workouts 😉🤭😜 . . #legday #quads #legs #fit #fitness #fitsporation #fitspo #fitlife #fitnation #fitfam #fitfamily #fitagram #fitnessmotivation #motivation #gym #muscles #instafit #training #fitnessjourney #fitnessgoals #fitnessgirl #workout #workhardtrainhard #instafitfam #bodybuilding #CLfitness_

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I recorded this exactly a month ago and completely forgot to share it🤣 and right timing too that I found it because this was exactly the time that I recorded a gym workout whilst having my menstrual period. Yes, I do workout when I have my period unless I physically cannot drag myself to the gym like when I get menstrual migraines (⬇️ Estrogen). But for dysmenorrhea (⬆️ prostaglandins), I drag myself to the gym. Why? Because when we workout, we release natural painkillers called endorphins (“feel-good hormones”) w/c reduce anxiety, depression, pain, thus improving my mood! Except menstrual migraines. I truly cannot workout while having menstrual migraines. How can I when just brisk walking is such a pain and I’m severely sensitive to light and sound. Definitely not worth the sacrifice! 🤣 Of course it is very important to listen to your body, so if you cannot, go ahead and take that rest day! Please don’t forget to like and save this circuit for later! 🥰 If there is a certain workout that you cannot do, hit me up in the comments below and I’ll gladly provide an alternative or a progression for that particular exercise. WORKOUT: 1️⃣ Kettlebell Front Raise —5 sets of 8 reps 2️⃣ Kettlebell Upright Row —4 sets of 12 3️⃣ Single-Arm Shoulder Press —4 sets of 12 reps each side 4️⃣ Triple Shoulder SUPERSET —3 sets of ❤️🧡💛 ⏩❤️ Bent Over Lateral Raise: 7reps ⏩🧡 Standing Lateral Raise: 7reps ⏩💛 Leaning Back Lateral Raise: 7reps 5️⃣ Skullcrusher —4 sets of 12 reps 6️⃣ Bench Dips —4 sets of 12 reps 7️⃣ Reverse Grip Tricep Pushdown —4 sets of 12 reps REST AFTER EACH SET: 1 minute or make sure your BPM does not go lower than 140bpm.

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Push day 2 ➡️Bench press 5x5, 3sets of 12 ➡️Smith shoulder press 4x8 ➡️Barbell raises 4x12 ➡️Machine military press 15,12,8,8 ➡️Lateral raises 4x12 ➡️Tricep dips 4x10 ➡️Tricep push downs 4x12, tripple drop set ➡️Overhead FB tricep Ext. 4x10-12 🎶Ojoro By Dj Neptune, Bangalee, . . . . . #ontariomuscle #musclecanada #gains #bodybuilding #fitness #fitig #fitlifestyle #motivation #gym #gymlife #flexfriday #muscle #workout #fitnessaddict #gymtime #fitnessjunkie #fitsporation #fitfam #cardio #classicphysique #savage #goldenera #cpa #canadianbodybuilding #ontariomuscle #getstrong #getbig

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✨ NEW BLOG POST ✨ Kicked off last weekend with these lovely ladies! First Pilates & Breakfast session was so much fun and I’m definitely gonna keep this going fo’ sure 😄 thanks ladies for making my dream come true! Hehe. More on the blog, link in profile!

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💫500 classes 💫 At the end of 2017 I did my first F45 class. I had never enjoyed being in a gym so I didn’t think I would last the 2 week trial. I was extremely unfit and lazy with poor lifestyle choices. ... Little did I know that I would meet some of my best friends here. I have never been around such positive and encouraging people who genuinely want you to succeed. ... At the start of this year I had a few months off with a frustrating back injury and I was told I would not be able to do F45 anymore. I almost gave up multiple times. But I saw this as a challenge. With the guidance of the trainers who helped me do a rehab based program, the encouragement of the awesome members and Innervation Chiropractic. I am now back to my full training. ... Because of F45 I am the strongest I have ever been both mentally and physically. F45 truly changed me and I have made such great lifelong friendships. Thank you to the trainers at both Byford and Armadale and the amazing members! (Especially my 5am crew) ❤️ ... 🌟 Skye Cupitt 🌟 #f45byford #f45trainingbyford

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Awesome to see everyone going hard at Boxiv8 8am thismorning- great way to start the wkd! #boxiv8 #cardioblast #cardioworkout #cardiofitness #fatburn #fitsporation #fitness @budda04 @jacintamatson @helenfulton @activ8northland

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#flexfriday - Got in an especially good bench sessio today. (Vids up on the story 💁‍♀️ 🎥) - I’ve been struggling a bit lately to manage fatigue. The burnout has been pretty real. 😴 - It’s easy to take on too much and forget that we’re only human and rest needs to be a priority too. - Been putting in the effort again to prioritize sleep/rest/mobility and I was rewarded with a really great training session today and a far less achey/exhausted feeling body. 😅 - Balance is hard, it’s not 100% possible all of the time, but it should be a priority to some extent. - It’s different for all of us. My life definitely doesn’t meet the usual societal ideas of “balance”, but I know what works for me, and when I stick to it, my body never fails to reward me. ❤️ - A good place to start with finding your balance is determining your priorities, and with that, what lifestyle habits and choices will best help you to achieve them. 🙏🏼 - Make a plan, commit to it, and put in the work to make it happen. 👊🏼 - #findyourbalance #conquereverything

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follow_your_legs. 7 easy miles this morning with a few strides at the end! I ran on one

7 easy miles this morning with a few strides at the end! I ran on one of the classic routes that we ran in high school and finished at the track, where I saw one of my old coaches and some people I ran with! I spent the rest of the day getting a haircut and going to the pool with my cousins. Right now, we’re driving up to my grandparents’ cabin, where I’m going to run a super small local race tomorrow!

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The ultimate test of our relationship!😂 Kidding aside. @iamrheabue and I had so much fun doing the @uniqlophofficial styling challenge with this lovely couple for their #19fallessentials collection. #uniqlolifewear #uniqloph Check out my stories to know what happened during the event. Happy weekend everyone. Photo by @ken.ortega

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My first hammie flex 💪 So naturally I had to post it 😅| happy weekend everyone #hamstrings #bodybuilding #flexfriday #fitfam #fitsporation

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flowerrose9999. Here are a few leg exercises of today🏋🏼‍♀️ lmao still weak with squa

Here are a few leg exercises of today🏋🏼‍♀️ lmao still weak with squats but progressing 🤡😂 #legday #weighttraining #kraftsport #powerlifting #legworkout #gym #fitsporation #stronggirl #happiness #passion #ambition #weights #grind #fitness #grindout #love #strength #motivation #lifestyle #lfl #instafit #focus #muscle

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arjs_fit_realm. Walls ball in a short wall wasn't cray ,cray 😁, except for the fact t

Walls ball in a short wall wasn't cray ,cray 😁, except for the fact that couple of times it nearly smacked me in the face but oh well, I didn't die and my foot didn't hurt with these. Pheww 😅😅.Since it's flex Friday bringing some tri flex 😁 ... ..... ...... #fit #fitfam #fitfamily  #beastmode #gymtime #fitnation #crossfitgirls #fitspo #fitsporation #fitspo #gymflow #squats #metcon #gymlife #motivationmonday #iifym #workoutoftheday #girlwholifts #monday #body #workout #cleaneating #iifymgirls #crossfit  #fat2fit #lift #instagrammer  #swolenation  #muscles  #fatloss  #girlwholifts

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Had a little involuntary IG vacation but that doesn't mean I haven't been trying to outwork every single one of you. A new back routine seems to be working... 😉

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