atrain_100 Sorry for the silence guys, my phone shattered a few days ago. LETS make things up with some AB SHREDDING WORK Tag your gym partner and work in these "Static holds"!
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3 POINT STATIC HOLD-
Lift legs 30 degrees hold 30 sec
RIGHT AWAY
Lift legs 60 degrees hold 30 sec
RIGHT AWAY
Lift legs 90 degrees hold 30 sec
RIGHT AWAY
Leg lifts to failure
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Rest 60 sec at the end and repeat 4 times. As you become more advanced go for 45 and then 60 sec. If you get pain in your hips when doing this, cross your legs. It relieves a great deal of pressure that is placed on your hip flexors. Still to this day I crumble with static holds work them in. #teamatrain #therearelayerstoyourabs #learntotargetthemall
2d

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Normal Anthony Perez IFBB Pro
atrain_100 Sit Down To Grow!
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I heard you guys loud and clear. Your request for more insight on calves and how to grow them. Tag your gym partner and start working that hidden muscle it will pay off.
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The secret lies with the muscle you can't see- the Soleus. A thick, flat muscle under the gastrocnemius (thick portion that is visible). SKIPPING anymore boring talk it's very simple... If your Soleus is under developed it will NEVER PUSH the gastrocnemius (thick portion that is visible) OUT. Giving you the flair and three dimensional look from the front. If you want sick cows (or baby calves for the ladies) then take a seat! Best way to develop this is with seated calf raises. Why Because the soleus constitutes roughly 60 percent of your calf. That means most of your calf is made up of this muscle!
#teamatrain
#lovetheQ&As
#hopethishelps
6d

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atrain_100 Those that are self righteous and close minded keep scrolling BYE.
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People fail to realize😶 that those with Binge Eating Disorders suffer much like those with other disorders and often require treatment, it's actually the most common form of an estingt disorder. Many feel DISGUSTED with themselves, DEPRESSED or GUILTY about their disordered eating and themselves. They often eat ALONE, embarrassed by how much or what they eat, it prevents people from living the life they want. SCOLDING, COMING DOWN on someone or making them feel GUILTY will not help because binges are most often the result of not having other ways to deal with difficult emotions. Open your heart️, open your mind and find a way to be supportive instead of judgemental. #teamatrain #openandhonest #helpingotherstrumphsselfaccomplishment
1w

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atrain_100 #classisinsession
For those of you who missed it... OLD SCHOOL can still be the best. Tag a friend and get back to basics, understanding that simple sometimes is best.
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So much information circulating these days. "Do this every other day", "drink this 25.27 sec after you are done training😶". Honestly all this does is over complicate your program and stress you out. Simple is best and it will always prevail, I can promise you that. This movement is old school. NO it won't feel good, NO I do not use weight and YES it will hurt. Become a master of the movements and watch how your body responds. Tag your gym partner and get to work! #teamatrain #threemovementstwelvesets #BOOMdone
1w

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atrain_100 I could sit here on Sunday night and list all the reasons why this hurts you but nobody wants to read that .
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SO realize this- you are MOST UNHAPPY when comparing yourself to others. It's true and admit that right now! Let go of the thought of others' progress and how you "want to look like them" or "lose as fast as them". You will NEVER EVER LOOK like them and you will NEVER EVER lose at the same rate as another. Let go of all that BS and create something beautiful. Right now you may be the only one who sees it. BUT DAMN I get a rush thinking of unleashing that look one day😈! #teamatrain #justbeyou #inawaythatwillturnfukingheads
1w

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Video Anthony Perez IFBB Pro
atrain_100 Time to add just one more tool to our meal prep. Tag a meal prep NUT!
#teamatrain
#applepiegains
2w

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Normal Anthony Perez IFBB Pro
atrain_100 Champions aren't made of muscle, they're made of ️. All the talent in the world doesn't mean if we don't believe in ourselves.
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It only takes one person to believe in you to make your dreams possible. That one person is YOU️ You may talk a big game about what you want in life but do you TRULY believe in yourself to succeed😶? Tag a friend who needs some motivation #lifeseesthroughthebullshitters #teamatrain
2w

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atrain_100 #imabeliever
Spicy~Salty~Sweet potato sliders. My reaction at the end tells all. Tag a foodie friend.

3 main ingredients only 30 min.
Ingredients:
Sweet potato cut into 1/2 inch rounds
2-3 inch in diameter turkey or beef patties
Shredded cheese of choice
Red pepper flake
Spicy "Mexican"(lets be honest we do hot sauce right) HOT SAUCE

Oven at 450 for 30 min and BOOOOM! I will be honest, I was completely shocked at how amazing this came out. HANDS DOWN the best thing I've ever made for IG. Tag a Slider lover.
#teamatrain #dontactlikeyoudontloveshrek
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2w

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atrain_100 Ain't nobody got time for that. (Tag your gym partner)
#shakercupNEVER
2w

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atrain_100 LOOK, this sh*t needs to stop! Sorry not sorry, but alll this does is instill FEAR and GUILT into people😶. FEAR to have a cookie, French fry, or any other foods deemed "Dirty". What you are teaching people is the OPPOSITE of balance.
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"Health and fitness" is the journey we are all on. First word HEALTH is defined as "a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity." Are you trying to lose 5lbs while having years of food issues chase you Or understand HEALTH, physical and mental should be taken into consideration.
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Those pushing this crap feed on your FEAR and in turn make you feel GUILTY. I'm tired of the FEAR being pushed onto people. I've dealt with food issues in the past and wish this upon NO ONE! If someone really tells you that you CAN'T have an Oreo but "don't worry you have a cheat day/cheat meal coming". They want CONTROL, and restriction is a form of that! Tag a friend you needs this, share this is you feel the same. Let's push for MENTAL & PHYSICAL HEALTH. #teamatrain #cookiecutter #sorrynotsorryunfollowme #sometimesweneedtospeakup
2w

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atrain_100 Crooked arm don't care! Sucks we feel we need to hide our imperfections😶 (breaks, scars, proportions and more). Just because "perfection" is so called ideal. Nobody will remember perfect. What they will remember is the SH*T we go through and still find ourselves standing in the end. Be naive and believe you can reach perfection or realize we are all perfect in an imperfect way. #teamatrain #mybreakfrom2010 #perfectlyimperfect #breakitdownbuilditup 3w

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atrain_100 Real quick guys, just want to say thank you for the support. Even the haters and troll yes I'll still be here posting to help you too. Whether you are here to show support or just absorb knowledge and ideas. I'm happy that on some level I could be of some help.
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Today's Back attack:
4 sets dead hang pull ups failure
3 sets 10-12 reps bent over rows
3 sets 20 reps close grip cable rows
3 sets hyper extensions to failure

If you hit your muscle groups correctly 12-15 sets is WAYYYY MORE than enough️. Simple but effective. Tag a friend and give this a run. #teamatrain #illbedoingmenomatterwhat
3w

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atrain_100 #singlelegchallenge
Tag a friend if you dare! 4 sets 20 reps each leg and NO LOCK OUTS. Who will last the longest? #teamatrain
#ihaveafeelingtheladieshavefasterfeet
3w

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atrain_100 I respond to everyone's snaps. If you love my workouts, food and overall feel, then TRUST ME you'll LOVE the UNCUT UNEDITED version for the day. Soooo how are you all loving my snaps am I wierd yet😶?
atrain_100
atrain_100
atrain_100
3w
  •   dkgq @atrain_100 hey bro I emailed you all the info you needed and replied to your email yesterday too. I just wanted to confirm you got everything back from me? 3w
  •   atrain_100 @dkgq large large volume coming in. Give me this week to get things in line after Olympia weekend 3w
  •   dkgq @atrain_100 ok as long as you got it that's all good. Invoice when you're ready. 3w
  •   dkgq @atrain_100 just replied to your email again and attacked everything. Can you email me back to confirm you received it? 3w
  •   buffnye Just added you on snapchat your workouts are very helpful thank you 3w
  •   dennis680 @atrain_100 just added you. My snap: dennis680 2w
  •   tyrvll_ Snapchat: rellswordd 2w

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atrain_100 You're a team, doing what it takes to ensure success for the BOTH OF YOU.
(Tag your teammate)

#teamatrain #notanindividualsport
4w

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atrain_100 #Latenightfix Chocolate peanut butter Oat Baked Apples. "Stupid good" was the term I used after the first bite lol. Tag a friend who craves sweets after dark😈. 5 min to prep 30 min to bake and BOOM "foodgasm"!
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Ingredients
2 apples
1 oz choc chips
1 oz of oats
1 tsp peanut butter
1 tsp of stevia

Bake for 30 min at 350 degrees. DON'T FORGET to add 1in of water in your pan. Tag me using the "tag people" feature so I can comment on everyone's creations. #teamatrain #anappleaday #experimentingistheonlywaywelearn
4w

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Video Anthony Perez IFBB Pro
atrain_100 Anyone struggling with hamstrings😐. Welcome to my world lol. I'm working hard to bring up my hams and this beauty is something I have been doing as of recent to ensure MAXIMUM efficiency & contraction. Tag a friend and work in the bands! Adding this band not only forces you to drive with your hips but creates constant tension in the hamstring. Mind to muscle connection will be on POINT!
#teamatrain
#bunsofsteelbuilder
#hamstringdestruction
#
4w

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atrain_100 MASSIVE transformation from my online client @shirtguy11.

At 6'1" Nick went from 226 lbs to 206 lbs in just under 12 weeks. Nick first contacted me @Team_Atrain after reading some of my personal struggles😐 transitioning from who I was pretending to be, to who I wanted to be. Nick went from an unsure place to now setting his FIRST show date! Real Talk we all sit in our groups, cliques putting on hats (personalities) to please people. It's fake! Fake because you have goals and dreams but fear failing and being ridiculed by your clique. Don't fear failure, fear the thought of never reaching your true potential! Tag a friend who should read this. _______________________

For Coaching Availability Visit
www.TeamAtrain.com

#teamatrain #strengthfromwithin
#neverletanyonetellyoudifferent
4w

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atrain_100 Anyone else dealing with shoulder issues? Trust me, you're not alone! I use this movement to isolate each side so they get their own emphasis and resistance. Something a straight bar won't allow. Tag your gym partner and don't neglect your shoulder health - 4 sets of 20 and DON'T allow your chest to touch the pad.
#teamatrain
#shouldertherapy
#longevityisthegoal
4w

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