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User Image adeflockaflame Posted: Jan 7, 2018 11:07 PM (UTC)
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Withholding your happiness until you reach your goals, just trains your mind to not be happy even when you do.
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While we aspire for more, we often withold our happiness until we hit some future goal. When I make X amount of money, I'll be happy. When I lose X amount of weight I'll be happy. When I achieve this goal I'll be happy. Though our discontent is a powerful motivator, withholding our happiness until we hit a future goal just trains us to never be content with what we have right now, thus even when we hit that goal, our happiness will be short lived. This sets up a pattern where we'll never be satisfied with what we achieve, as we haven't practiced appreciating the present. .
By all means crush it, and aspire for more using using what motivates you to achieve your goals, but practice gratitude in the present and allow yourself to be happy even while you're getting there, or you won't be fulfilled when you do. After all, We can only experience the present, from moment to moment, not the future. .
#adeflockaflame
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#gratitude #abundance #mindfulness #lawofattraction #grateful #spirituality #spiritjunkie #selflove #takeaction #positivity #thankful #namaste #positive #enlightenment #lifecoach #thesecret #manifest #kindness #selfcare #universe #awakening #bepresent #miketyson #ironmike #humble #present #getdenchordietrying #relentless #successquotes
User Image adeflockaflame Posted: Jan 7, 2018 12:20 AM (UTC)
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Squats from a previous workout. I tried to go a little deeper in the 5th rep, but was really challenging coming back up! I Think I went too deep and couldn't rebound back up as I'd killed the tension in my hamstrings. .
I chalk my back and hands to stop the bar from slipping. Also experimenting with a narrower stance, chalking the ground for consistency.
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I lowered the weight to work on that coveted ass to grass squat, but it's been difficult to gauge depth since my gym moved the squat racks away from the full body mirrors. But I guess I have tape for that.
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Also, rebuilding my squat going up in 2.5kg increments rather than 5kg, which has made for consistent steady progress. Leg day done, next. Be #relentless
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#adeflockaflame
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#iifym #crossfit #neverskiplegday #powerlifting #pump
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User Image adeflockaflame Posted: Dec 28, 2017 11:16 AM (UTC)
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"Don't sacrifice what could be for what you are" - Dr Jordan B. Peterson.
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Taking new action and breaking old habits is hard. It's important to start with the why, why make the sacrifice in the first place. Keep asking why until you get to the fundamental why. If it doesn't fill you with enthusiasm, you're not going to make it.
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Things will be harder, take longer and more resources than you think, so if your why is not concrete enough you won't stay the course.
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Taken after my shoulder workout before Christmas. When you're Done, immediately think Next. Be #relentless
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#adeflockaflame
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#iifym #crossfit #shoulders #powerlifting #pump
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User Image adeflockaflame Posted: Dec 23, 2017 10:23 AM (UTC)
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β€œNo man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.” - Socrates. Double tap if you agree! πŸ’ͺ
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This might look impressive, but honestly I didn't do much training for this. Lifting heavy weights strengthens your body and suddenly you can do all types of crazy shit you didn't even know you were capable. I just looked at the pull up bar one day and just thought fuck it? Why not?
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I truly believe that lifting heavy will allow most people to achieve their fitness goals: be stronger, leaner and have an improved cardiovascular system. There are also a ton of other benefits:
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I increased my pull ups from a whopping 2, to 12 in just 8 weeks without doing a single pull up.
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Squatting heavy improves your cardiovascular system and leg power which increases runspeed and endurance. I don't do any running training, yet I've missed busses and ran to catch them at the next bus stop before.
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The testosterone increase (even in women) makes you more confident and decisive. Incrementally lifting heavier weights boosts your confidence by revealing your capabilities and developing a mental fortitude for when things get tough. .
Better sex. Well let's just say increased endurance, core strength, and hip drive, happily carry over into other areas as well πŸ˜‰
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Push yourself, lift heavy and reap the benefits. Confidence, strength, improved cardiovascular system, and better sex. You're capable of so much, but you'll never know unless you try. .
#adeflockaflame .
#gethenchordietrying #liftheavyshit #liftheavy #biggerleanerstronger #makinggains #calisthenics #frontlever
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User Image adeflockaflame Posted: Dec 20, 2017 11:14 PM (UTC)
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"As our island of knowledge grows, so does the shore of our ignorance." -
John Archibald Wheeler
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Double tap if you agree! πŸ‘Š
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As we progress we encounter new problems at every paradigm. Often the skills and knowledge that got us to where we're at no longer cut it, and we must constantly stay in a state of learning to advance, and in doing so we're repeatedly reminded of how much we don't know.
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The worst thing we can do is assume that we know it all, as just like water, that which does not move stagnates. As our confidence grows, reinforced by our new found ability and success, and our chests swell, it's important to stay humble and not forget the openness to new ideas that got us where we are in the first place.
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Always stay a student. Even Socrates said "I am the wisest man alive, for I know one thing, and that is that I know nothing.". And Ghengis Khan would warn his armies against the trappings of ego by uttering "even the tallest mountains have animals that when they stand on it are taller than the mountain".
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This picture was taken after smashing back yesterday, and work out complete I was already thinking about the next day's shoulder workout. When you think Done, immediately think Next. Be #relentless
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#adeflockaflame
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#iifym #crossfit #powerlifting #backattack
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User Image adeflockaflame Posted: Dec 18, 2017 11:45 PM (UTC)
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The beard's got me looking like a young @c.t.ali.fletcher but nowhere near as hench lol. Double tap if you hit chest today πŸ’ͺ. .
I finished off my workout today with dips, known to some as the upper body squat as they are excellent for building up the front side of the upper body.
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Leaning forward with your elbows flared out targets the chest more, while keeping your arms close to your side puts emphasis on the triceps.
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I started off with 3 sets of 4-6 rep incline dumbbell presses, doing some rotator cuff work in the rest periods, followed by 3 sets of 4-6 rep flat barbell bench press.
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Next, I hit 3 sets of 4-6 rep flat dumbbell press, doing a set of 6 rep standing calf raises during the rest periods.
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Finally I did 3 sets of 4-6 rep dips, doing a set of seated calf raises immediately after each set. Workout complete. .
Chest workout Done, but I'm already thinking Next as I've got back to hit tomorrow. Done. Next. Be #relentless
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#adeflockaflame
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#iifym #crossfit #chest #powerlifting #pump
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#gethenchordietrying #goheavyorgohome #liftheavyshit #gymfit #liftheavy #fitspiration #inspiration #training #weightlifting #bodybuilding #workout #workouts #weighttraining #me #selfie #determination #biggerleanerstronger #vscofit #vscofitness #vscohb1 #mondaymotivation #bodybuilder #isymfs
User Image adeflockaflame Posted: Dec 17, 2017 11:52 PM (UTC)
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Double tap if you never skip leg day! πŸ’ͺ
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Taken after my leg session on Friday, before I gave the weights the weekend off.
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Started off with a static and dynamic stretching routine before going into some light squats to warm up. I always warm up with 10 empty bar squats, followed by a set of 10 at 50% working weight (the weight I'll be lifting heavy at) followed by 10 squats at 75% working weight, then 1 squat at 90% to get my body attuned to lifting heavy then rest 2 minutes before I begin. I pretty much warm up at this way at the start of all my workouts. .
So I kicked things off with 3 sets of 4-6 rep squats, doing some rotator cuff work in the rest periods.
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I followed this up with 3 sets of 4-6 rep (each leg) bar bell lunges (not exactly my favourite exercise, but I'll do anything to get the end result), superset with a set 8-10 of side lateral raises, and 12-15 rep standing calf raises, after each set of lunges. .
Next I did 3 sets of 4-6 rep front squats, immediately going into a set of 6 rep bent over rear delt raises, and 12-15 rep seated calf raises, after every set of front squats.
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While each muscle group is resting you can work something else, and super setting this way saves time and raises intensity one of the key factors for muscle growth and fat burn. Try it out!
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After this this killer workout, I dragged myself over to stretching area, where I did a couple of lower body stretches, and a session on a rumble roller (basically a spiked foam roller), and rolled my legs out on a lacrosse ball. I find this post leg day routine reduces doms.
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Leg day complete and I thought I'd let the weights recover before returning to hit chest on Monday. When you're Done, immediately think Next. Be #relentless
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#adeflockaflame
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#iifym #crossfit #neverskiplegday #powerlifting #pump
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User Image adeflockaflame Posted: Dec 16, 2017 6:59 PM (UTC)
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Taken after my upper body workout on Thursday. The pump was real! Double tap if you hit arms today πŸ’ͺ .
After doing some red resistance band work and some light warm-up sets I went straight into 3 sets of 8-10 rep incline dumbbell presses, super setting with a set of 6 rep bicep curls and a set 20-30 rep of hanging leg raises, during my rest periods. .
I followed up with 3 sets of 6 rep close grip flat bench presses which focuses more on the triceps than pecs. I superset these with a set of bicep curls, and straight legged hanging leg raises during the bench press rest periods.
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Finally, I did 3 sets of 6 rep laying tricep presses, pinning my shoulders back and down to isolate the triceps more (previously I was feeling it a lot in my front delts). I also followed these up with some 30 second dead hangs (hanging from a pull up bar). Workout complete! πŸ’ͺ
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Super setting exercises during your rest periods saves time and increases intensity, one of the main factors for muscle growth and fat burn.
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When lifting weights, try to focus on the muscles you're working to get the most from the work out. Lift as much as you possibly can within your rep ranges safely, to get the most from your work out while minimising the risk of injury. This can sometimes mean lowering the weight to relearn your technique (something I've done several times with my squat and deadlift)
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Workout completed I looked on to my leg workout the next day. When you're Done, you're immediately thinking Next. Be #relentless
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#adeflockaflame
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#iifym #crossfit #triceps #powerlifting #gym #gymlife #liftheavyshit #gymmotivation #motivation #fitspiration #goheavyorgohome #gethenchordietrying #weightlifting #bodybuilding #liftheavy #workout #workouts #aesthetics #weighttraining #gains #gainz #fitness #fitspo #nofilter #beastmode #chest #biceps #abs
User Image adeflockaflame Posted: Dec 14, 2017 7:58 PM (UTC)
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Boulder shoulders!
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Double tap if you worked out today πŸ’ͺ
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Taken after hitting shoulders yesterday. I kicked things off by doing 3 sets of 6 rep standing overhead presses, with some rotator cuff work during the rest periods. I prefer to work the rotator cuff between sets to save having to do it after my workout. I'd just be sitting around resting anway.
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I followed this up with 3 sets of 6 rep side lateral raises, supersetting a set of 8-10 rep standing calf raises during the rest periods: one set with toes facing forward, then in, then out to hit all of the calf muscles.
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Then it was on to 3 sets of 6 rep seated rear delt raises, immediately doing a set of seated calf raises (with toes forward, in and out) after each set.
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Finally, I hit 3 sets of 6 rep front delt raises (on each arm) followed with a set of dead 30 hangs after each set. Workout complete. .
As your larger delt muscles progress, they can outpace and pull the smaller ones (which make up the rotator cuff) out of position causing pain, and in severe cases may eventually cause a tear. However, working the rotator cuff with small weights strengthens the muscles, as does hanging from a pull up bar (dead hangs). I managed to cure my shoulder pain by incorporating both of these into my workouts. If you're having shoulder pain, try them and see how you feel!
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Shoulders done, but I was already scheming on my next workout, upperbody. Done. Next. Be#relentless
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#adeflockaflame
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#iifym #crossfit #shoulders #powerlifting #pump
. #gym #gymlife #gymrat #gymmotivation #motivation #fitspiration #inspiration #training #weightlifting #bodybuilding #gethenchordietrying #workout #workouts #weighttraining #me #selfie #determination #gains #gainz #fitness #liftheavyshit #nofilter #bodybuilder
User Image adeflockaflame Posted: Dec 13, 2017 8:51 PM (UTC)

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Pullups to leg raises πŸ’ͺ
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A x2 speed hyperlapse, taken from the previous phase of my workout plan. On days where I hit abs, I superset them in the rest period of another movement. In this video I go from weighted pullups straight into hanging leg raises, during the rest period of the pullups. Supersetting saves time and increases intensity which is one of the factors for muscle growth and fat burn πŸ”₯. Try it out!
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#adeflockaflame
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#iifym #crossfit #powerlifting #backattack
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#gethenchordietrying #gymlife #gymrat #gymmotivation #motivation #fitspiration #inspiration #training #weightlifting #bodybuilding #beardgang #workout #workouts #biggerleanerstronger #weighttraining #gains #gainz #fitness #fitspo #nofilter #backday #pump #deadlift #dedication #hyperlapse
User Image adeflockaflame Posted: Dec 12, 2017 12:22 AM (UTC)
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International Chest Day! Double tap if you took some dumbbells for a ride on the incline today πŸ’ͺ
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Taken after my chest workout today. I use a system of progressive overload, where I increase the weight on the next set of any given exercise, if I hit my upper rep range.
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For a couple of exercises today, as I struggled to just about hit this upper rep range I was hesitant to up the weight, thinking the next step up would be too heavy.
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I stuck to the system anyway and upped the weight and to my surprise I was able to get the minimum reps, and with my flat bench press, up the weight on every set! (thanks to great bar positioning and leg drive) .
Just reminded me to always push myself as we're always stronger than we think, and trust the process not abandon a plan until you've tried it and it's failed, upon which you should take new action. If I'd have kept the weight the same I would have short changed myself of an even better workout, which would have hindered my growth for the next workout.
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Push through your limiting beliefs, fears and doubts! Chest day done, and I'm already thinking about hitting back tomorrow. Done. Next. Be #relentless
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#adeflockaflame
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#iifym #crossfit #chest #powerlifting #pump
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#gethenchordietrying #gymlife #gymrat #gymmotivation #motivation #fitspiration #inspiration #training #weightlifting #bodybuilding #workout #workouts #weighttraining #me #selfie #determination #biggerleanerstronger #gainz #fitness #fitspo #nofilter #mondaymotivation #bodybuilder
User Image adeflockaflame Posted: Dec 11, 2017 9:52 AM (UTC)
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Leg day! Double tap if you never skip leg day! πŸ’ͺπŸ’ͺ
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Taken after I hit legs on Friday. I wasn't feeling it to begin with, especially as I had a time pressure on my workout, but I pushed through and did the work anyway.
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In the book "The four agreements", one of the agreements you should make with yourself is to do your best, whatever that may be at the time. So remembering that I accepted that this was my best right now and just got on with it. It actually turned out to be a decent work out. Accept whatever state you're in at the time and work to best of your ability, whatever your ability may be at that time. .
I started with squats, and skipped my usual stretch routine to save time and went into my warmup sets, before hitting working weight at 3 sets of 6 reps.
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Then went into barbell lunges, which is an exercise I dislike, as it feels kinda awkward, but I pushed through anyway, raising the weight after every set as I hit my max rep range. To save time in between sets I superset this exercise with a set standing calf raises for 12-15 reps, followed by side lateral raises for 8-10 reps.
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Then finally I hit 3 sets of 6 rep front squats, again supersetting my rest periods with 12-15 rep seated calf raises, followed by seated rear delt raises. While one muscle group is resting, you can work others, saving time and raising intensity, which is one of the factors for fat burn and muscle growth. Pushing yourself this way also builds a mental fortitude as you realise you can take on more than you think.
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With the work out, done I decided to give the weights the weekend off, but I came in on Saturday to do cardio.
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No days off. When you're Done, immediately think Next. Be #relentless.
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#adeflockaflame
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#iifym #crossfit #shoulders #powerlifting #pump
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User Image adeflockaflame Posted: Dec 8, 2017 12:20 AM (UTC)
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Another upper body workout in the bank. Double tap if you worked out today!
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Today's workout consisted of some heavy pressing, bicep and ab work, in my usual press, curl and abs superset format. I started off with 3 sets of 8-10 rep incline dumbbell presses, and during the rest period would bang out a set 6 rep (on each arm) alternating bicep curls, followed by a set of hanging leg raise variant for 20-30reps. When the 2 mins is up, if catch my breath of needed before doing the next round. .
I followed this up with 3 sets of close grip bench presses, and again during the 2 min rest periods where my triceps would recover I did a set of bicep curls with a bar, and another hanging leg raise variant for 30 reps. Supersetting this way saves time and increases intensity, which is one of the factors for muscle growth and fat burn. .
Finally I ended the work out with 3 sets of 6 rep lying triep presses, with some 30 second dead hangs during the 2 min rest period after every set. Simply hang from a pull up bar to maintain your shoulder health, and if like me you do it during your rest period between sets, you don't have to make time for it after your work out. Workout complete.
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I feel like an athlete the way I approach this ish, and you don't have to be the most talented or gifted at what you do, but you can set an example that everyone else can follow. It always inspires me whenever I look through my feed and see people making gains and crushing it with their fitness goals.πŸ’ͺπŸ’ͺ
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Upper body done, and though my arms, chest and abs are toast, the week's not over yet and I've got legs to hit tomorrow! Done. Next. Be #relentless
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#adeflockaflame
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#crossfit #triceps #powerlifting #gym #gymlife #gymrat #gymmotivation #motivation #fitspiration #inspiration #training #weightlifting #bodybuilding #alphalete #workout #workouts #aesthetics #weighttraining #gains #gainz #fitness #fitspo #nofilter #beastmode #chest #biceps #abs
User Image adeflockaflame Posted: Dec 6, 2017 11:56 PM (UTC)
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Standing in the middle of gym like they put a statue up of me in there and shit. Double tap if you worked out today! πŸ’ͺ
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During my shoulder workout the guy next to me was doing a side lateral raise variant I can only describe as flapping Jesus raises. He was using momentum to swing these heavy dumbells up with his back and legs. Not only was he risking injury with such reckless technique, but he wasn't targeting the side delts as he was using every other muscle in his body!
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Always lift with good form to prevent injury, and make sure you're targeting the intended muscle/s especially during isolation exercises where you're trying to isolate one muscle. And in the case of this dude, if the weight is so heavy that he had to use his whole body to lift it up, how much of a work out are his side delts getting anyway?!
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Make sure you're using the heaviest weight that you can safely lift with good form to hit your rep range. If you exceed your rep range, it's too light, go a little heavier. If you fall under your rep range it's too heavy, go lighter. .
I always like to assess the technique of people around me, to learn where I can improve by figuring out which muscles are actually being activated during their lifts and if they're making it harder for themselves or not. And from these observations, I can tweak my own technique accordingly.
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For example, when bench pressing, the weight should be held above your upper back in the top position, then travel diagonally down to your chest at the bottom position, not in a straight up and down path. Any deviation from this ideal diagonal bar path actually makes the lift harder.
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Shoulders done, but the week's not over yet and I'm already looking forward to hitting upperbody tomorrow. Done. Next. Be #relentless
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#adeflockaflame
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#iifym #crossfit #shoulders #powerlifting #pump
. #gym #gymlife #gymrat #gymmotivation #motivation #fitspiration #inspiration #training #weightlifting #bodybuilding #alphalete #workout #workouts #weighttraining #me #selfie #determination #gains #gainz #fitness #fitspo #nofilter #bodybuilder
User Image adeflockaflame Posted: Dec 5, 2017 11:45 PM (UTC)
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Back Attack. Double tap if you hit back today! πŸ’ͺ πŸ’ͺ
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I had to strike this Akuma pose after demolishing back today.
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Started with 3 sets of 6 rep deadlifts which felt really good. I've been experimenting with a narrower stance, as my deadlift has previously been more hip dominant. Now it feels like I'm getting way more leg activation, and pointing my feet outwards more makes it easier to lock out at the top with my glutes. Also, my previous workout phase included some stiff leg deadlifts on leg day, and there appears to be some carryover especially when exploding off the floor.
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I then did 3 sets of 6 rep (for each arm) single arm dumbbell rows, and 3 sets of 6 rep lat pull downs, supersetting some hanging leg raises between sets during my rest periods. This saves time by working my abs while my arms and lats recover, then when my 2 min rest period is up, it's back to working my back again.
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Finally, I finished the workout with 3 sets 6 rep seated cable rows, superset with a set of 6 heavy barbell shrugs between each set. Trying to get them Bane traps innit. Lol
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With back workout complete and my back demolished, I'm still scheming on shoulders tomorrow. Going back over the last workout log, so I know which numbers to put up tomorrow. Done. Next. Be #relentless
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#adeflockaflame
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shoulders to hit tomorrow. Done. Next. Be #relentless.
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#adeflockaflame #iifym #crossfit #powerlifting #backattack
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#gethenchordietrying #gymlife #gymrat #gymmotivation #motivation #fitspiration #inspiration #training #weightlifting #bodybuilding #beardgang #workout #workouts #biggerleanerstronger #weighttraining #gains #gainz #fitness #fitspo #nofilter #backday #pump #deadlift #dedication