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#contestprep1,208,048 POSTS

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User Image jadafox4 Posted: Dec 15, 2017 4:35 AM (UTC)
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Just shy of a 3 hour workout & not shy about it 😎💪 FINALS ARE OVER AND GYM IS NO LONGER LIMITED (for now 💃).
•Eat a solid meal with protein & carbs roughly 2 hours prior
•Kick back a good preworkout upon getting to the gym (took mine straight powder tonight bc your girl forgot her water bottle)
•PROPERLY WARM UP—>Jog for 20 minutes on the treadmill while the pre kicks in
•Do 30 minutes of abs (I did ab wheel, leg lifts, and ab coaster)
•TEAR UP YOUR WORKOUT WHATEVER BODY PART YOU MAY HAVE THAT DAY (I did 16 sets of 12 with varying hamstring exercises and a couple sets of shoulders thrown in there 😜)
•End with 20 minutes on stairclimber.
Feeeeel the burn 😍 #WorkoutRoutine #TwiggyNoMore
User Image fitbliss_lynnds Posted: Dec 15, 2017 4:31 AM (UTC)

1 Clarendon
I know these Premier Protein shakes are kind of played out, but.... have you tried the caramel one. 😏🤤
Ummm.... they are SO good! Sweet & creamy and free of that gross protein flavor.
You can buy them at Costco & if they aren't in store, you can order online.
#12daysoffitbliss #fitblissfavs #iifymwomen #flexibledieting #contestprep #onlinecoach #macrohack
User Image prestonwitt Posted: Dec 15, 2017 4:28 AM (UTC)

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Seems like an easy choice when you read it huh?
What foods do you struggle with most?
User Image j.lee_fit Posted: Dec 15, 2017 4:27 AM (UTC)

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#tbt #throwbackthursday
It has been over a decade since my last true contest prep. But with all the time away I didn't rebuild, I've redesigned and reloaded. 2018. Wait and see 💪💪💪
#motivation #neverquit #gains #shredded #contestprep #lean #flex #frisky #results #ufe #ufenation #fitness #fitfam #aesthetics #mensphysique #bodybuilding #outwork #iifym #onemoretime #muscle #pump #everforward #6pack #abs
User Image zachary_schoonover Posted: Dec 15, 2017 4:19 AM (UTC)

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Back is coming along VERY GOOD. This picture was taken this morning and the second one was taken a few days ago for update pictures for my coach. I am slowly gaining weight but it just looks like I'm getting leaner. My body is just a constant machine, I'm eating like a mad man and still have a hard time trying to gain weight. All of us ectomorphs know the struggle.
User Image nicolehartling Posted: Dec 15, 2017 4:17 AM (UTC)
4 Gingham
Workin’ for that ⏳ shape
User Image evansoooon Posted: Dec 15, 2017 4:16 AM (UTC)

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#flexfriday Guess what @ramfit_pt and I are training tonight at @kingdom_gym
There are a lot of new members at the gym who joined while I was overseas. Still not many can stand up to the arm development of @ramfit_pt and myself.
How do you develop outstanding arms. Well firstly having the right parents helps. Secondly training them approximately twice per week on average is going to be of benefit. Choosing exercises that are basic, cover all the elbow flexor and extensor muscles, that feel good for you and that don’t irritate existing injuries is an important factor. Using good form is paramount ie not being a swing master with excessive weight like Calum Von Moger. Training volume is something that you should pay attention to as well as applying some form of progressive overload over time. Other than that things like rep schemes might be something you look at but for the most part from there everything else is icing on the cake. Keep it pretty simple and don’t look for complicated, fancy methods that promise the world.
#Muscleacademy #thenattyarnold #theaustralianeucalyptus
User Image fallonfoale Posted: Dec 15, 2017 3:54 AM (UTC)

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User Image teamedge1 Posted: Dec 15, 2017 3:59 AM (UTC)
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We love her 🙈😅🤣Coach @ingridromero1
Become obsessed with yourself, who you are and what you want. Only by becoming more can you give more to others which after all, is the purpose of life.
To join Team EDGE
email us at

Coaches @joediscuillo and @ingridromero1

#teamedgefam #edgebooty #edgegirl #teamedge
Can’t say enough the importance of stretching, I’ve seen to many people getting injured off of not stretching enough or nothing at all, for upper body days which can be 3-5 times a week I always recommend stretch the delts/chest and warm up the rotator cuff, slightly bent the elbow, 30-60 seconds per side, horizontal and vertical (hanging off any bar) you can always warm up the rotator cuff by rotating your arms in small circles for a couple of seconds, simple lil things can make a big difference, I thank god ive never have injured a shoulder or pec but I’ve always made sure I stretch them before any workout, if you think about it you use or raise your shoulders on almost every upper body exercise, the rotator cuff is used daily, stretch your delts and warm up rotator cuff every time on upper days, avoid injury 👌 stretch to lift another day friends @gonaturalathlete @gnastrong

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