36 1 25-05-2017
  1. #Thursday #throwbackthursday you have to look back to see how far you have come! Small results equal big success and those results are not always visible to you! Taking photos to track progress is key, yes may be seen as vanity or whatever but it's the only way to see those little things that little defined line or shape, anyone can lose weight but but building a physique takes something more!! @pharmafitnesss #creatine #transformation #weightlossjourney@pharmafitnesssm #gym #gymrat #gymtime #gymlife #gymfreak #fit #fitness #fitspo #fitfam #fitspiration #fitnessmotivation #mondaymotivation #muscles #mensphysique #gainpost #gaintrick #fitnessaddict #fitfood #wingback #trainhard #eatclean #sweat #cardio# #fitnessaddict

7 2 25-05-2017
  1. There isn't any shortcuts to success.....no life line and no elevator. . . My advice is take the stairs in life every chance you get. It may not be the fast way, but at the end of the day you'll be stronger then the people who took the elevator and also you'll have learned something to every step. . . Hell who knows you'll probably have some pretty sexy leg gains after all them stairs too! 😂🤣😜 . . 💻MILLERMOTIVATION.com💻 Facebook 👥: /MillerMotivates Twitter🐦: MillerMotivates YouTube📺: /MILLERMOTIVATION

20 2 25-05-2017
  1. Darren Bandoo! (@wayofthedrgnfly) 💪🏻💪🏻💪🏻 This was yesterday's session: Day 1 - Leg Day. I'm going for strength and mass (to get rid of my chicken legs!!)... . Warm up: 10min walk to the gym 5m cycle - 1.5miles . Pyramid Sets of Squats: 1x10 of Bar weight (good to check form and warm up - slow & controlled movements throughout) Raise weight by 10kgs (5each side) and do 10reps Keep raising it until you get to a weight that you can only do 5reps (80kgs). Repeat that weight for 3reps, then 1rep and then start reducing the weight by 10kgs until you're doing 10reps again and back to bar weight... Finishing off with Leg Press on 50% of max until failure. And, calf raises on this machine pyramid set up to 90% max (75kgs for me) and back to final 3 plates - I like to really pump this last set to failure to really work the muscle group (I read it somewhere a while ago - mark, maybe you can shed some light on the benefits??) . Warm down: 5min cycle - 1.5miles 10min jelly leg walk home

10 0 25-05-2017
  1. My new favorite athlete William Hosken, 79 years young (80 on June 26). I'm training him to get on the WORLD LIST for 100 & 200 meters. He's a BEAST!!! 🏃🏻🏆🏋️‍♀️ Check out this article on him... https://games.crossfit.com/article/77-year-old-competitor #trackandfield #fitness #chicago #running #fitness #racing #masterstrack #fitnessjourney #training #cuffe #illinois #wilsontrack #usatf #coachtomcuffe #trainingexpert #trainingday #usatfmasterstrack #runnersofinstagram #mondaymotivation #motivation #chicagoathlete #cara #caratraining #100meters #sprinter #fast #runningman #runnerscommunity

60 0 25-05-2017
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