Normal LaMere Cornelius
lcfitokc #Tag someone who's too hard on themselves!! Let em know it's ok to relax.. They're only human ! 6h

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lcfitokc Zercher squat is an outstanding exercise for developing greater core, back, and leg strength, and is therefore one exercise that should definitely be incorporated into your training regimen at some point. - |

Unlike traditional back squats, there is minimal compression on the spine with the Zercher squat, due to the position of the barbell. When performing the movement, it is much easier to maintain an upright posture, which allows for a greater squat depth.

The Zercher squat is also a solid exercise for glutes and hamstrings, as it activates these muscles much more than traditional back or front squats.
22h

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23h lcfitokc
Video LaMere Cornelius
lcfitokc Another method I use is #TimeUnderTension... - |

I focus on building strength to my biceps not based on the amount of weight I use, but rather the amount of time the muscle is under tension while I'm performing an exercise. - |

The pull up to cross over knee tuck requires your biceps to be under more tension each rep than when performing a regular pull up. It takes Approximately 1-2seconds longer to complete each rep when you add the cross knee tuck therefore you're not only building larger more powerful arms, you're also targeting your core and your back as well!! - |

The over/under on reps performed is typically +/- (6-7) reps!! - |

Beginners: (1-3reps)
Intermediate: (4-6reps)
advanced: (8-10reps) - |

Experts should go for 12+ reps but remember that means full extension (dead hang at the bottom and full range of motion at the top! ) NO SHORT REPS!!
23h

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lcfitokc No matter how hard you train those biceps eventually you are going to hit plateau where further increases in bicep size seem impossible. - |

You know the feeling!! After awhile your normal bicep workouts are going to get stale. It is time to shake things up, dig deep and step up the intensity to a whole new level. - |

This pre exhaust workout for biceps hits the spot giving you a massive pump and stimulating new muscle growth into those arms. - |

Sometimes something as simple as adding resistance bands to the bar and focusing on a few "pre-exhaust" sets really breakdown the muscle tissue necessary to stimulate muscle growth!! - |

Here I'm pumping my biceps up and really cranking out a few extra reps to get every ounce of blood flow into the muscle before I start my workout!! - |

IT DOESNT HAVE BE COMPLICATED !!
23h

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lcfitokc It's Monday.. Gotta start the week off right ... 23h

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lcfitokc Hope everyone enjoy their weekend. Thanks to everyone who bought programs this weekend, I'm sending programs out tonight. - | BE READY to DEMOLISH your leg workouts when your programs come. There's a heavy emphasis on leg development, strength, flexibility & explosiveness in all of my programs. - |

Don't be the guy in the video all top heavy. Regardless if you're a hard gainer & develop your muscles slow.. You can still build power, functional strength and explosiveness. - |

#Tag someone who's been skipping leg day!!
2d

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lcfitokc Superset the plyo chest press with push up claps. I'm on the dolly working my obliques and lower abs too! Don't ask where we got the dolly from .. Be creative and either make one.. Or snatch one while you can !! They're a great tool to keep on hand. Start with 10 reps 3d

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Video LaMere Cornelius
lcfitokc Gotta start the weekend off right, getting this chest pumped up!! all plyo today!! Incline Smith Chest Press.. 225lbs for 10 reps 3d

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lcfitokc Not sure of my body fat percentage... I'll probably cut back down to around 205lbs In a week or so.. But I'm happy with the size and strength gains thus far.. 4d

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Normal LaMere Cornelius
lcfitokc #FinishedProduct - |

PROTEINS: 8oz steak, 8oz chicken, 12oz grilled shrimp (already killed that) #RipToTheScrimpz - |

STARCHY CARBS: 3 sweet potatoes - |

FIBROUS CARBS: grilled pineapples, grilled asparagus, mini tomatoes and bell peppers!! - |

Eating good.. Eating clean.. And well within my macros for the day!! - |

Abs are made in the gym, but unleashed by the kitchen.. Or in this case, the GRILL!!! - |

Eat clean.. To get LEAN
4d

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Normal LaMere Cornelius
lcfitokc #Grillmaster 😎😎 4d

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lcfitokc Had to take a break from the grind to enjoy this Beautiful weather.. Post up at the pool & just GRILL & CHILL.. ️😎 4d

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lcfitokc #middayMotivation... It's about to go DOWN... #LunchTIME 4d

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lcfitokc Thanks for helping me get to 50K... I just wanna show love to everyone who has been interested in purchasing a program, by offering huge discounts this weekend of up to 50% off my programs!! - |

Here is a breakdown of all of my programs and the prices and how to order so I can make sure you receive quickly and can get started ASAP! - |

FitNutritionSystem2.0 $15- is a complete nutrition program that teaches you how to eat properly. - |

7DayShred $20 - 7 day meal plan that helps you decrease body fat and reduce excess water retention. - |

FitAbSystem $15- 4 different workouts with 24 different ab exercises that sculpt your abs. - |

60DayOnlineSystem $30- is 60 days worth of workouts to take your training to the next level and build the body you desire! It's like training with me in person! - |

60DayBikiniBodyProgram $30- helps build a big booty, lean thighs and a strong core with nutrition plans and cardio workouts included. - |

MetabolicMeltdown $30 is a complete 30 day program designed to help you gain lean mass without gaining fat. - |

All programs are available by sending payment to
Lcfitokc@gmail.com via PayPal. - |

Just put your email and the program you want inside of the notes with your payment !
4d

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lcfitokc Something bright & colorful for this lovely FRIDAY!! #Tgif #nike #tn #TunedAir #SalmonColorway 4d

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lcfitokc Never underestimate the important of speaking positivity into your life at the beginning of everyday. - |

Many people often begin their day in the same negative mind frame of the day before and carry that same energy into the next day. - |

In many cases the first energy that someone receives is in the form of negativity (their kids or spouse as they're getting ready for work, the radio & or news media on the way to work or even their coworkers complaining about whatever negativity is in their lives). - |

Begin your day by speaking positivity into your life and saying something positive about yourself no matter how small!! - |
4d

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Normal LaMere Cornelius
lcfitokc If you know me.. You know it's not a GAME.. 👭🐃 #TaurusSeason 5d

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lcfitokc I love functional exercises and training thru functional patterns. - |

One of my favorite moves to train obliques & serratus anterior is the •Hip Switch Torso Rotation• - |

The torso stabilizes the spine and allows movement by coordinating with the pelvic muscles. These muscles work together to flex, extend, rotate and bend. Torso rotation exercises can improve movement involving flexion and extension or bending forward and backward. - |

The benefits of torso rotational exercises include increased mobility and strengthened obliques, but doing these exercises while seated may cause back pain. - |

Torso rotation exercises primarily work out your oblique muscle group, which can add power to rotational motion. - |Athletes in certain sports, such as baseball, golf or even boxing/MMA may benefit as the exercises improve the strength of your swing & punching power!! - |

Additionally, stronger abdominal and back muscles take more pressure off the spine. - | complete 3 rounds of 20 reps in each direction
5d

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lcfitokc Sitting right around 215lbs, my goal is to maintain shredded abs even tho my size and weight is constantly increasing!! - |

The key to building, sculpting and maintaining abs is none other than INTENSITY!! - |

When it comes to building abs & a strong CORE, it's always QUALITY over quantity in regards to REPS!! - |

1000s of crunches and sit ups or even simply holding a PLANK won't take you to the PROMISE land!! - |

It's all about REACHING muscular failure within your recommended rep range! - |

Notice I didn't perform one single crunch or sit up In my entire routine for today!! - |

Of course you will have to build up to advanced movements, but it's all RELATIVE. Find movements that you can complete within 12-15reps before reaching failure and I can assure you that your core strength will reflect this training methodology!! - |

#Tag someone that is looking to build an awesome midsection!!
5d

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lcfitokc YouTube stream and website coming soon!! #StayTuned 5d

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