#bulkcycle

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Shoulders and Cardio for a rainy Sunday afternoon session. Up 23 pounds from August and still climbing...Feeling chunky but itโ€™ll trim up...lol 2 1/2 more months of adding to go. 
@staxnutrition @1manstalent #shoulderday #cardio #bulkcycle #fatasarat #motivation #npc #fitfam #fitover50 #gymrat #positivevibesonly #forme

Shoulders and Cardio for a rainy Sunday afternoon session. Up 23 pounds from August and still climbing...Feeling chunky but itโ€™ll trim up...lol 2 1/2 more months of adding to go.
@staxnutrition @1manstalent #shoulderday #cardio #bulkcycle #fatasarat #motivation #npc #fitfam #fitover50 #gymrat #positivevibesonly #forme

From January to July this year. Six months of hard work and heavy lifting 6 days a week. A little bit softer but that's why they call it bulking. Looking forward to a few more months and then a hard cut to assess the gains. #transformation #bulkcycle #gains #igfitness #lift #eat #dedication #225lbs #trainhard #buildabeast #hulkstatus #fitness #physique #competeagainstyourself #muscle #liftheavy #trainhard #stayhumble #lifestyle #heavilysupported

From January to July this year. Six months of hard work and heavy lifting 6 days a week. A little bit softer but that's why they call it bulking. Looking forward to a few more months and then a hard cut to assess the gains. #transformation #bulkcycle #gains #igfitness #lift #eat #dedication #225lbs #trainhard #buildabeast #hulkstatus #fitness #physique #competeagainstyourself #muscle #liftheavy #trainhard #stayhumble #lifestyle #heavilysupported

Left pic (July 1: Day 1 of four month bulk): Iโ€™m sitting at 55.2kg 17%BF on flexible dieting
Right pic (Dec 5: Day 8 into calorie deficit): Iโ€™m sitting at 61kg 19% BF
๐ŸŒฑ๐Ÿ’ฅ๐ŸŒฑ๐Ÿ’ฅ๐ŸŒฑ
I entered into this cycle to push my bodyโ€™s boundaries and I learned a lot of things, had good days, and had overwhelmingly bad days.
My bulk was a rollercoaster from start to finish and tested me mentally more than physically.
My metabolism is crazy and I burn way more energy than anyone initially accounted for. I went from 3500kCal to 6000kCal, and after (literally) blood, sweat, and tears, I came out on top.
Have you thanked your body today? Have you pushed your limits lately? What are you most proud of?
#ImProudOfMe #Grateful #Blessed #LoveYourself #BloodSweatAndTears #ComfortZone #GetOutOfYourComfortZone

#SunflowerArmy

Left pic (July 1: Day 1 of four month bulk): Iโ€™m sitting at 55.2kg 17%BF on flexible dieting
Right pic (Dec 5: Day 8 into calorie deficit): Iโ€™m sitting at 61kg 19% BF
๐ŸŒฑ๐Ÿ’ฅ๐ŸŒฑ๐Ÿ’ฅ๐ŸŒฑ
I entered into this cycle to push my bodyโ€™s boundaries and I learned a lot of things, had good days, and had overwhelmingly bad days.
My bulk was a rollercoaster from start to finish and tested me mentally more than physically.
My metabolism is crazy and I burn way more energy than anyone initially accounted for. I went from 3500kCal to 6000kCal, and after (literally) blood, sweat, and tears, I came out on top.
Have you thanked your body today? Have you pushed your limits lately? What are you most proud of?
#ImProudOfMe #Grateful #Blessed #LoveYourself #BloodSweatAndTears #ComfortZone #GetOutOfYourComfortZone

#SunflowerArmy

The best way to bulk after a cut: pregnancy. ๐Ÿ˜
.
This bulking cycle ends late January 2018. Can't wait to meet baby #3! ๐ŸŽ‰
.
#pregnancy #fitpregnancy #babyontheway #babynumberthree #๐Ÿคฐ๐Ÿผ #bulk #bulkcycle

The best way to bulk after a cut: pregnancy. ๐Ÿ˜
.
This bulking cycle ends late January 2018. Can't wait to meet baby #3 ! ๐ŸŽ‰
.
#pregnancy #fitpregnancy #babyontheway #babynumberthree #๐Ÿคฐ๐Ÿผ #bulk #bulkcycle

My film "MASS" premieres at @newfest next month!

Oct. 24 and 27. Link in bio.

Director - Linus Ignatius
DP - Nicolรกs Vallejo
Producer - Stacey Maltin
Gaffer - Dustin Ward
First AD - Jay Deyonker
Production Design - Kimberly Matela
Wardrobe - Keriann Correia
HMU - Nicole Fuentes

#bodydysmorphia#bigorexia#biggerisbetter#sizequeen#queercinema#gayactor#hivpositive#hivvisibility#uequalsu#gymbro#gaybros#undetectable#hivstigma#endstigmanow#cinepolis#redcam#r3d#cinematicstills#hazemachine#directorofphotography#dop#everyframeastory#picasso#blueperiod#steamroom#gaysauna#gymsauna#sevenbellfitness#bulkcycle

My film "MASS" premieres at @newfest next month!

Oct. 24 and 27. Link in bio.

Director - Linus Ignatius
DP - Nicolรกs Vallejo
Producer - Stacey Maltin
Gaffer - Dustin Ward
First AD - Jay Deyonker
Production Design - Kimberly Matela
Wardrobe - Keriann Correia
HMU - Nicole Fuentes

#bodydysmorphia #bigorexia #biggerisbetter #sizequeen #queercinema #gayactor #hivpositive #hivvisibility #uequalsu #gymbro #gaybros #undetectable #hivstigma #endstigmanow #cinepolis #redcam #r3d #cinematicstills #hazemachine #directorofphotography #dop #everyframeastory #picasso #blueperiod #steamroom #gaysauna #gymsauna #sevenbellfitness #bulkcycle

Crushed a high volume leg workout today! For a while, I couldn't decide if I liked lifting heavy weights or lifting with high reps. I have decided that I like high reps better! Nothing satisfies me more than unbearable burning in the muscles and uncontrollable shaking. ๐Ÿ˜๐Ÿ˜‚ Which do you prefer?

#GIRLSWHOGAIN #gymshark #beavisionary #2020 #fitchick #fitnesschick #fitnesswomen #goalsmashing #fitwomen #strongchick #strongwomen #womenwhoweightlift #womenwholift #womenweightlifters #bodybuilding #bulk #bulkcycle #musclemass #fitgirl #fitnessgirl #beast #beastfitness #girlgainers #womenwhogain #womenwhobulk #girlswhobulk #womengainers #getinshape #gymshark66 @benfrancis @gymshark

Crushed a high volume leg workout today! For a while, I couldn't decide if I liked lifting heavy weights or lifting with high reps. I have decided that I like high reps better! Nothing satisfies me more than unbearable burning in the muscles and uncontrollable shaking. ๐Ÿ˜๐Ÿ˜‚ Which do you prefer?

#GIRLSWHOGAIN #gymshark #beavisionary #2020 #fitchick #fitnesschick #fitnesswomen #goalsmashing #fitwomen #strongchick #strongwomen #womenwhoweightlift #womenwholift #womenweightlifters #bodybuilding #bulk #bulkcycle #musclemass #fitgirl #fitnessgirl #beast #beastfitness #girlgainers #womenwhogain #womenwhobulk #girlswhobulk #womengainers #getinshape #gymshark66 @benfrancis @gymshark

Nothing more motivating than seeing the hill you're about to conquer and being assured you have conquered it before.

How much time do you think lapsed between the pictures? I asked a few people and they didn't guess correctly. If it wasn't for my phone I wouldn't have guessed correctly either- shocked the crap out of me too. 
Left: May 14, 2016
Right: June 17, 2016
ONE MONTH.

So if you're thinking change takes too long or it's impossible you don't have the right mindset. Shift your mind to believe "if I work hard enough and I make it my priority, the changes I want will happen"

#makeithappen #motivationmonday #keepgoing #transformation #30daytransformation #eyeontheprize #youcandoit #laceupandgo #npccompetitor #neverquit #weightloss #bodybuilding #bulkcycle #shredcycle #letsgetshredded #staythecourse #followtheplan #nutritioniskey #sacrificeyieldsresults #beproudofyourjourney #fitjourney #readysetgo #mindpower #controlyourdestiny #excusethemorningface

Nothing more motivating than seeing the hill you're about to conquer and being assured you have conquered it before.

How much time do you think lapsed between the pictures? I asked a few people and they didn't guess correctly. If it wasn't for my phone I wouldn't have guessed correctly either- shocked the crap out of me too.
Left: May 14, 2016
Right: June 17, 2016
ONE MONTH.

So if you're thinking change takes too long or it's impossible you don't have the right mindset. Shift your mind to believe "if I work hard enough and I make it my priority, the changes I want will happen"

#makeithappen #motivationmonday #keepgoing #transformation #30daytransformation #eyeontheprize #youcandoit #laceupandgo #npccompetitor #neverquit #weightloss #bodybuilding #bulkcycle #shredcycle #letsgetshredded #staythecourse #followtheplan #nutritioniskey #sacrificeyieldsresults #beproudofyourjourney #fitjourney #readysetgo #mindpower #controlyourdestiny #excusethemorningface

Post-Christmas Abs ๐Ÿ˜‚

So excited for the new year! I feel like this next year will be THE year for the most personal growth I've ever experienced in my life. I'm making a big career switch, taking an important exam, learning a lot more about myself and others, pushing my limits, and getting out of my comfort zone. These last few months have just been a waiting game it seems, now there's only 5 days until the waiting stops. Shifting gears. Soon I'll be going FULL-SPEED!

What are your 2020 plans?

#GIRLSWHOGAIN #newyears #newyear #2020 #gymshark #fitchick #fitnesschick #fitnesswomen #goalsmashing #fitwomen #strongchick #strongwomen #womenwhoweightlift #womenwholift #womenweightlifters #bodybuilding #bulk #bulkcycle #musclemass #fitgirl #fitnessgirl #beast #beastfitness #girlgainers #womenwhogain #womenwhobulk #girlswhobulk #womengainers #getinshape #inshape

Post-Christmas Abs ๐Ÿ˜‚

So excited for the new year! I feel like this next year will be THE year for the most personal growth I've ever experienced in my life. I'm making a big career switch, taking an important exam, learning a lot more about myself and others, pushing my limits, and getting out of my comfort zone. These last few months have just been a waiting game it seems, now there's only 5 days until the waiting stops. Shifting gears. Soon I'll be going FULL-SPEED!

What are your 2020 plans?

#GIRLSWHOGAIN #newyears #newyear #2020 #gymshark #fitchick #fitnesschick #fitnesswomen #goalsmashing #fitwomen #strongchick #strongwomen #womenwhoweightlift #womenwholift #womenweightlifters #bodybuilding #bulk #bulkcycle #musclemass #fitgirl #fitnessgirl #beast #beastfitness #girlgainers #womenwhogain #womenwhobulk #girlswhobulk #womengainers #getinshape #inshape

Most Recent

๐ŸŒSQUAT PROGRESSION๐ŸŒ

Still squatting pretty light compared to most of you guys! However, the box is still gone, this is the deepest I've tried to squat in a long long time, and I'm taking my time making sure my technique feels good before adding any more weight.

After this weeks squat sessions, I'm happy to say that I feel ready to start slowly increasing the weight. I'm going to start by trying to increase by 2lbs every week until progress slows. Then I'll try to add 1lb per week. This is my favorite way to increase my lifts because I get to use my teeny tiny barbell plates (the lightest one is 1/8th of a pound)!!! How are your lifts progressing this month? Brag about yourself to me!

#GIRLSWHOGAIN #gymshark #beavisionary #2020 #fitchick #fitnesschick #fitnesswomen #goalsmashing #fitwomen #strongchick #strongwomen #womenwhoweightlift #womenwholift #womenweightlifters #bodybuilding #bulk #bulkcycle #musclemass #fitgirl #fitnessgirl #beast #beastfitness #girlgainers #womenwhogain #womenwhobulk #girlswhobulk #womengainers #getinshape #gymshark66 @benfrancis @gymshark

๐ŸŒSQUAT PROGRESSION๐ŸŒ

Still squatting pretty light compared to most of you guys! However, the box is still gone, this is the deepest I've tried to squat in a long long time, and I'm taking my time making sure my technique feels good before adding any more weight.

After this weeks squat sessions, I'm happy to say that I feel ready to start slowly increasing the weight. I'm going to start by trying to increase by 2lbs every week until progress slows. Then I'll try to add 1lb per week. This is my favorite way to increase my lifts because I get to use my teeny tiny barbell plates (the lightest one is 1/8th of a pound)!!! How are your lifts progressing this month? Brag about yourself to me!

#GIRLSWHOGAIN #gymshark #beavisionary #2020 #fitchick #fitnesschick #fitnesswomen #goalsmashing #fitwomen #strongchick #strongwomen #womenwhoweightlift #womenwholift #womenweightlifters #bodybuilding #bulk #bulkcycle #musclemass #fitgirl #fitnessgirl #beast #beastfitness #girlgainers #womenwhogain #womenwhobulk #girlswhobulk #womengainers #getinshape #gymshark66 @benfrancis @gymshark

Do you ever wonder what you'll look like a year from now? I wonder if I'll be as big as I want, if I'll be shredded, if I'll be at my goal weight... But at the same time, I'm not in this journey for only a year. I'm in this for life.

#GIRLSWHOGAIN #gymshark #beavisionary #2020 #fitchick #fitnesschick #fitnesswomen #goalsmashing #fitwomen #strongchick #strongwomen #womenwhoweightlift #womenwholift #womenweightlifters #bodybuilding #bulk #bulkcycle #musclemass #fitgirl #fitnessgirl #beast #beastfitness #girlgainers #womenwhogain #womenwhobulk #girlswhobulk #womengainers #getinshape #gymshark66 @benfrancis @gymshark

Do you ever wonder what you'll look like a year from now? I wonder if I'll be as big as I want, if I'll be shredded, if I'll be at my goal weight... But at the same time, I'm not in this journey for only a year. I'm in this for life.

#GIRLSWHOGAIN #gymshark #beavisionary #2020 #fitchick #fitnesschick #fitnesswomen #goalsmashing #fitwomen #strongchick #strongwomen #womenwhoweightlift #womenwholift #womenweightlifters #bodybuilding #bulk #bulkcycle #musclemass #fitgirl #fitnessgirl #beast #beastfitness #girlgainers #womenwhogain #womenwhobulk #girlswhobulk #womengainers #getinshape #gymshark66 @benfrancis @gymshark

It's been a while since I posted a pull-up progression video so I thought this time I would show you some accessory work that I do after my pull-up sets! My sticking point on pull-ups is right near the top, so I decided I need to strengthen those muscles a bit more.

The first part of this is doing top half only pull-ups. The second part of this is holding at the top for as long as possible, which was a tip from @megamomfit !

Do you do extra work for your sticking points?

#GIRLSWHOGAIN #gymshark #beavisionary #2020 #fitchick #fitnesschick #fitnesswomen #goalsmashing #fitwomen #strongchick #strongwomen #womenwhoweightlift #womenwholift #womenweightlifters #bodybuilding #bulk #bulkcycle #musclemass #fitgirl #fitnessgirl #beast #beastfitness #girlgainers #womenwhogain #womenwhobulk #girlswhobulk #womengainers #getinshape #gymshark66 @benfrancis @gymshark

It's been a while since I posted a pull-up progression video so I thought this time I would show you some accessory work that I do after my pull-up sets! My sticking point on pull-ups is right near the top, so I decided I need to strengthen those muscles a bit more.

The first part of this is doing top half only pull-ups. The second part of this is holding at the top for as long as possible, which was a tip from @megamomfit !

Do you do extra work for your sticking points?

#GIRLSWHOGAIN #gymshark #beavisionary #2020 #fitchick #fitnesschick #fitnesswomen #goalsmashing #fitwomen #strongchick #strongwomen #womenwhoweightlift #womenwholift #womenweightlifters #bodybuilding #bulk #bulkcycle #musclemass #fitgirl #fitnessgirl #beast #beastfitness #girlgainers #womenwhogain #womenwhobulk #girlswhobulk #womengainers #getinshape #gymshark66 @benfrancis @gymshark

No self hate. Just refocus. 2019 was a wash for me. Frustrating, for sure. But when we wake every morning we are reborn; given another chance to do better. Today, I ran, I lifted, I food prepped. (Not pictured here: way too much baked chicken and tuna, and lotsa nuts) โ€ขโ€ข
Recovery: Vegan protein shake with tart cherry juice and oatmilk 350 calories
-
Breakfast: Savory Asian Oatmeal 450 calories
-
Snack: Veggie straws and orange 200 calories
-
Lunch: Simple Niรงoise salad with crisp bread 600 calories
-
Snack: Mixed nuts and an avocado 300 calories
-
Dinner is more free-form because I cook for my son - Around 800 calories
โ€ขโ€ข
Aiming for 2600 calories / day #feedthebody #bulkcycle (I will definitely increase my calories as I start working heavier.) #today #cleaneating

No self hate. Just refocus. 2019 was a wash for me. Frustrating, for sure. But when we wake every morning we are reborn; given another chance to do better. Today, I ran, I lifted, I food prepped. (Not pictured here: way too much baked chicken and tuna, and lotsa nuts) โ€ขโ€ข
Recovery: Vegan protein shake with tart cherry juice and oatmilk 350 calories
-
Breakfast: Savory Asian Oatmeal 450 calories
-
Snack: Veggie straws and orange 200 calories
-
Lunch: Simple Niรงoise salad with crisp bread 600 calories
-
Snack: Mixed nuts and an avocado 300 calories
-
Dinner is more free-form because I cook for my son - Around 800 calories
โ€ขโ€ข
Aiming for 2600 calories / day #feedthebody #bulkcycle (I will definitely increase my calories as I start working heavier.) #today #cleaneating

Quads are starting to round out and it's making me SO excited! Also, for the first time ever, I actually noticed my vastus medialis (inner quad muscle) popping up!

Share a small victory with me in the comments!

#GIRLSWHOGAIN #gymshark #beavisionary #2020 #fitchick #fitnesschick #fitnesswomen #goalsmashing #fitwomen #strongchick #strongwomen #womenwhoweightlift #womenwholift #womenweightlifters #bodybuilding #bulk #bulkcycle #musclemass #fitgirl #fitnessgirl #beast #beastfitness #girlgainers #womenwhogain #womenwhobulk #girlswhobulk #womengainers #getinshape #gymshark66 @benfrancis @gymshark

Quads are starting to round out and it's making me SO excited! Also, for the first time ever, I actually noticed my vastus medialis (inner quad muscle) popping up!

Share a small victory with me in the comments!

#GIRLSWHOGAIN #gymshark #beavisionary #2020 #fitchick #fitnesschick #fitnesswomen #goalsmashing #fitwomen #strongchick #strongwomen #womenwhoweightlift #womenwholift #womenweightlifters #bodybuilding #bulk #bulkcycle #musclemass #fitgirl #fitnessgirl #beast #beastfitness #girlgainers #womenwhogain #womenwhobulk #girlswhobulk #womengainers #getinshape #gymshark66 @benfrancis @gymshark

๐Ÿ“ฆI LOST THE BOX๐Ÿ“ฆ

As many of you know, I've had knee problems my whole life due to weak hips. Once I started at the gym, I could squat maybe 1/4 of the way down without pain. What helped me a lot was box squatting. I started with a tall box and over time was able to get it down to almost parallel.

I don't know what clicked, but I decided I felt strong enough to try squatting to parallel WITHOUT a box! I thought my form would be all over the place even with light weights, but to my surprise, it felt very good.

I am excited to share that this is the heaviest I've EVER squatted without a box and I'm only going to get stronger from here!

What obstacles have you overcome in your fitness journey?

#GIRLSWHOGAIN #gymshark #beavisionary #2020 #fitchick #fitnesschick #fitnesswomen #goalsmashing #fitwomen #strongchick #strongwomen #womenwhoweightlift #womenwholift #womenweightlifters #bodybuilding #bulk #bulkcycle #musclemass #fitgirl #fitnessgirl #beast #beastfitness #girlgainers #womenwhogain #womenwhobulk #girlswhobulk #womengainers #getinshape #gymshark66 @benfrancis @gymshark

๐Ÿ“ฆI LOST THE BOX๐Ÿ“ฆ

As many of you know, I've had knee problems my whole life due to weak hips. Once I started at the gym, I could squat maybe 1/4 of the way down without pain. What helped me a lot was box squatting. I started with a tall box and over time was able to get it down to almost parallel.

I don't know what clicked, but I decided I felt strong enough to try squatting to parallel WITHOUT a box! I thought my form would be all over the place even with light weights, but to my surprise, it felt very good.

I am excited to share that this is the heaviest I've EVER squatted without a box and I'm only going to get stronger from here!

What obstacles have you overcome in your fitness journey?

#GIRLSWHOGAIN #gymshark #beavisionary #2020 #fitchick #fitnesschick #fitnesswomen #goalsmashing #fitwomen #strongchick #strongwomen #womenwhoweightlift #womenwholift #womenweightlifters #bodybuilding #bulk #bulkcycle #musclemass #fitgirl #fitnessgirl #beast #beastfitness #girlgainers #womenwhogain #womenwhobulk #girlswhobulk #womengainers #getinshape #gymshark66 @benfrancis @gymshark

Sunday night and the gym is EMPTY. So what do I do? I celebrate a new bench 1RM!!!! ๐Ÿ˜๐Ÿ˜
.
But on a more serious note, it's a little sad to see a 2 hour line in the taco bell drive through, but absolutely no one in the gym. My question for you is... What can we do to encourage people to take care of their health? How can we get more people in gyms and health clubs?

#GIRLSWHOGAIN #gymshark #beavisionary #2020 #fitchick #fitnesschick #fitnesswomen #goalsmashing #fitwomen #strongchick #strongwomen #womenwhoweightlift #womenwholift #womenweightlifters #bodybuilding #bulk #bulkcycle #musclemass #fitgirl #fitnessgirl #beast #beastfitness #girlgainers #womenwhogain #womenwhobulk #girlswhobulk #womengainers #getinshape #gymshark66 @benfrancis @gymshark

Sunday night and the gym is EMPTY. So what do I do? I celebrate a new bench 1RM!!!! ๐Ÿ˜๐Ÿ˜
.
But on a more serious note, it's a little sad to see a 2 hour line in the taco bell drive through, but absolutely no one in the gym. My question for you is... What can we do to encourage people to take care of their health? How can we get more people in gyms and health clubs?

#GIRLSWHOGAIN #gymshark #beavisionary #2020 #fitchick #fitnesschick #fitnesswomen #goalsmashing #fitwomen #strongchick #strongwomen #womenwhoweightlift #womenwholift #womenweightlifters #bodybuilding #bulk #bulkcycle #musclemass #fitgirl #fitnessgirl #beast #beastfitness #girlgainers #womenwhogain #womenwhobulk #girlswhobulk #womengainers #getinshape #gymshark66 @benfrancis @gymshark

๐Ÿ”QUAD FOCUSED LEG DAY๐Ÿ”

Here is a brand new routine I've put together! Didn't feel like my quads were really getting worked enough with my previous routine. Let me tell you, NOW THEY ARE.

1. Front Squats -
4 sets x 6 reps (don't take form advice from me yet, I'm new!) 2. Bulgarian Split Squats -
3 sets x 8 reps (if you want to see a true BSS master, check out @megamomfit )

3. Walking Lunges -
3 sets x 8 reps each leg

4. Leg Press -
3 sets x 10 reps (if you want to see a leg press KING, check out @itsmusclerussell )

5. Leg Extensions -
4 sets x 12 reps

6. Calf Raises -
4 sets x 12 reps (not videoed)

I'm not kidding when I say, my legs were shaking after JUST the front squats ๐Ÿ˜‚ And then my legs were excruciatingly sore for 4 days later.

#GIRLSWHOGAIN #gymshark #beavisionary #2020 #fitchick #fitnesschick #fitnesswomen #goalsmashing #fitwomen #strongchick #strongwomen #womenwhoweightlift #womenwholift #womenweightlifters #bodybuilding #bulk #bulkcycle #musclemass #fitgirl #fitnessgirl #beast #beastfitness #girlgainers #womenwhogain #womenwhobulk #girlswhobulk #womengainers #getinshape #gymshark66 @benfrancis @gymshark

๐Ÿ”QUAD FOCUSED LEG DAY๐Ÿ”

Here is a brand new routine I've put together! Didn't feel like my quads were really getting worked enough with my previous routine. Let me tell you, NOW THEY ARE.

1. Front Squats -
4 sets x 6 reps (don't take form advice from me yet, I'm new!) 2. Bulgarian Split Squats -
3 sets x 8 reps (if you want to see a true BSS master, check out @megamomfit )

3. Walking Lunges -
3 sets x 8 reps each leg

4. Leg Press -
3 sets x 10 reps (if you want to see a leg press KING, check out @itsmusclerussell )

5. Leg Extensions -
4 sets x 12 reps

6. Calf Raises -
4 sets x 12 reps (not videoed)

I'm not kidding when I say, my legs were shaking after JUST the front squats ๐Ÿ˜‚ And then my legs were excruciatingly sore for 4 days later.

#GIRLSWHOGAIN #gymshark #beavisionary #2020 #fitchick #fitnesschick #fitnesswomen #goalsmashing #fitwomen #strongchick #strongwomen #womenwhoweightlift #womenwholift #womenweightlifters #bodybuilding #bulk #bulkcycle #musclemass #fitgirl #fitnessgirl #beast #beastfitness #girlgainers #womenwhogain #womenwhobulk #girlswhobulk #womengainers #getinshape #gymshark66 @benfrancis @gymshark

๐Ÿ‘ŒUNASSISTED PULL-UPS๐Ÿ‘Œ

The day has finally come where I decided to try pull-ups WITHOUT any bands to see how far I've come! At the beginning of January, I couldn't do a single pull-up. It is now January 17th and after training for pull-ups 3 times a week consistently, I'm at a solid 2.5 pull-ups!!! That is halfway to my March 1st goal of 5!!! It's always so exciting to see your goals get crushed, especially when you're not expecting it. I'm stoked! If I let the video play for a bit longer, you'd see I had a stupid grin on my face and couldn't hide it ๐Ÿ˜‚
.
#GIRLSWHOGAIN #gymshark #beavisionary #2020 #fitchick #fitnesschick #fitnesswomen #goalsmashing #fitwomen #strongchick #strongwomen #womenwhoweightlift #womenwholift #womenweightlifters #bodybuilding #bulk #bulkcycle #musclemass #fitgirl #fitnessgirl #beast #beastfitness #girlgainers #womenwhogain #womenwhobulk #girlswhobulk #womengainers #getinshape #gymshark66 @benfrancis @gymshark

๐Ÿ‘ŒUNASSISTED PULL-UPS๐Ÿ‘Œ

The day has finally come where I decided to try pull-ups WITHOUT any bands to see how far I've come! At the beginning of January, I couldn't do a single pull-up. It is now January 17th and after training for pull-ups 3 times a week consistently, I'm at a solid 2.5 pull-ups!!! That is halfway to my March 1st goal of 5!!! It's always so exciting to see your goals get crushed, especially when you're not expecting it. I'm stoked! If I let the video play for a bit longer, you'd see I had a stupid grin on my face and couldn't hide it ๐Ÿ˜‚
.
#GIRLSWHOGAIN #gymshark #beavisionary #2020 #fitchick #fitnesschick #fitnesswomen #goalsmashing #fitwomen #strongchick #strongwomen #womenwhoweightlift #womenwholift #womenweightlifters #bodybuilding #bulk #bulkcycle #musclemass #fitgirl #fitnessgirl #beast #beastfitness #girlgainers #womenwhogain #womenwhobulk #girlswhobulk #womengainers #getinshape #gymshark66 @benfrancis @gymshark

๐ŸขDON'T QUIT๐Ÿข

As much as I love the gym, I get discouraged relatively often because I'm not seeing the results I want. Somedays I don't see a point in even trying. If I quit though, how will that help me reach my goals? How will that show me the progress I want to see? *SPOILER ALERT* It won't.
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Even if you're not seeing any progress, quitting isn't the answer. Rethink your nutrition, your consistency, your intensity, and your mindset. If all those things are perfect, you WILL make progress.
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What do you tell yourself when you're discouraged?
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#GIRLSWHOGAIN #gymshark #beavisionary #2020 #fitchick #fitnesschick #fitnesswomen #goalsmashing #fitwomen #strongchick #strongwomen #womenwhoweightlift #womenwholift #womenweightlifters #bodybuilding #bulk #bulkcycle #musclemass #fitgirl #fitnessgirl #beast #beastfitness #girlgainers #womenwhogain #womenwhobulk #girlswhobulk #womengainers #getinshape #gymshark66 @benfrancis @gymshark

๐ŸขDON'T QUIT๐Ÿข

As much as I love the gym, I get discouraged relatively often because I'm not seeing the results I want. Somedays I don't see a point in even trying. If I quit though, how will that help me reach my goals? How will that show me the progress I want to see? *SPOILER ALERT* It won't.
.
Even if you're not seeing any progress, quitting isn't the answer. Rethink your nutrition, your consistency, your intensity, and your mindset. If all those things are perfect, you WILL make progress.
.
What do you tell yourself when you're discouraged?
.
#GIRLSWHOGAIN #gymshark #beavisionary #2020 #fitchick #fitnesschick #fitnesswomen #goalsmashing #fitwomen #strongchick #strongwomen #womenwhoweightlift #womenwholift #womenweightlifters #bodybuilding #bulk #bulkcycle #musclemass #fitgirl #fitnessgirl #beast #beastfitness #girlgainers #womenwhogain #womenwhobulk #girlswhobulk #womengainers #getinshape #gymshark66 @benfrancis @gymshark

Sometimes I wish I was rich. ๐Ÿ˜Š Then I think about how people will work all day every day in a job they hate just to make more money than they need. I admire those people, but it's not what I want for my life. I'd rather make minimum wage in a job I love than lots of money in a job I hate, but that's just me. Now... If I can make a lot of money working a job I love, that would be ideal ๐Ÿ˜‚๐Ÿ˜‚
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Which one are you?
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#GIRLSWHOGAIN #gymshark #beavisionary #2020 #fitchick #fitnesschick #fitnesswomen #goalsmashing #fitwomen #strongchick #strongwomen #womenwhoweightlift #womenwholift #womenweightlifters #bodybuilding #bulk #bulkcycle #musclemass #fitgirl #fitnessgirl #beast #beastfitness #girlgainers #womenwhogain #womenwhobulk #girlswhobulk #womengainers #getinshape #gymshark66 @benfrancis @gymshark

Sometimes I wish I was rich. ๐Ÿ˜Š Then I think about how people will work all day every day in a job they hate just to make more money than they need. I admire those people, but it's not what I want for my life. I'd rather make minimum wage in a job I love than lots of money in a job I hate, but that's just me. Now... If I can make a lot of money working a job I love, that would be ideal ๐Ÿ˜‚๐Ÿ˜‚
.
Which one are you?
.
#GIRLSWHOGAIN #gymshark #beavisionary #2020 #fitchick #fitnesschick #fitnesswomen #goalsmashing #fitwomen #strongchick #strongwomen #womenwhoweightlift #womenwholift #womenweightlifters #bodybuilding #bulk #bulkcycle #musclemass #fitgirl #fitnessgirl #beast #beastfitness #girlgainers #womenwhogain #womenwhobulk #girlswhobulk #womengainers #getinshape #gymshark66 @benfrancis @gymshark

๐ŸŒฒRELAX๐ŸŒฒ

Too often I find myself getting upset over things that ultimately do not matter. I get worked up over small problems. Get stressed too easily. I think it's VERY important to step back and think "how much does it REALLY matter?" People say it all the time but life really IS too short to not enjoy it as much as possible. You only have one life, make sure it's a life you enjoy. Prioritize the things that matter to YOU. Right now, you're the oldest you've ever been and the youngest you'll ever be.

DON'T. WASTE. ANOTHER. MINUTE. WORRYING. OR. STRESSING. You'll never get this time back. Make it count.

#GIRLSWHOGAIN #gymshark #beavisionary #2020 #fitchick #fitnesschick #fitnesswomen #goalsmashing #fitwomen #strongchick #strongwomen #womenwhoweightlift #womenwholift #womenweightlifters #bodybuilding #bulk #bulkcycle #musclemass #fitgirl #fitnessgirl #holiday #beachvacation #girlgainers #womenwhogain #womenwhobulk #girlswhobulk #womengainers #vacation #gymshark66 @benfrancis @gymshark

๐ŸŒฒRELAX๐ŸŒฒ

Too often I find myself getting upset over things that ultimately do not matter. I get worked up over small problems. Get stressed too easily. I think it's VERY important to step back and think "how much does it REALLY matter?" People say it all the time but life really IS too short to not enjoy it as much as possible. You only have one life, make sure it's a life you enjoy. Prioritize the things that matter to YOU. Right now, you're the oldest you've ever been and the youngest you'll ever be.

DON'T. WASTE. ANOTHER. MINUTE. WORRYING. OR. STRESSING. You'll never get this time back. Make it count.

#GIRLSWHOGAIN #gymshark #beavisionary #2020 #fitchick #fitnesschick #fitnesswomen #goalsmashing #fitwomen #strongchick #strongwomen #womenwhoweightlift #womenwholift #womenweightlifters #bodybuilding #bulk #bulkcycle #musclemass #fitgirl #fitnessgirl #holiday #beachvacation #girlgainers #womenwhogain #womenwhobulk #girlswhobulk #womengainers #vacation #gymshark66 @benfrancis @gymshark

๐ŸŒŠBEACH ABS๐ŸŒŠ

Had an amazing anniversary weekend in a gorgeous location! Took this opportunity as a rest weekend other than a hike and this beach abs workout I filmed for you all! ๐ŸŒŠBicycle Crunches
๐ŸŒŠLeg Raises
๐ŸŒŠHello Dollies
๐ŸŒŠPlank
๐ŸŒŠSide Planks

I did mine for about 20 seconds each workout, then going straight into the next with no rest. Repeat twice!

Let me know what you all think!

#GIRLSWHOGAIN #gymshark #beavisionary #2020 #fitchick #fitnesschick #fitnesswomen #goalsmashing #fitwomen #strongchick #strongwomen #womenwhoweightlift #womenwholift #womenweightlifters #bodybuilding #bulk #bulkcycle #musclemass #fitgirl #fitnessgirl #beast #beastfitness #girlgainers #womenwhogain #womenwhobulk #girlswhobulk #womengainers #getinshape #gymshark66 @benfrancis @gymshark

๐ŸŒŠBEACH ABS๐ŸŒŠ

Had an amazing anniversary weekend in a gorgeous location! Took this opportunity as a rest weekend other than a hike and this beach abs workout I filmed for you all! ๐ŸŒŠBicycle Crunches
๐ŸŒŠLeg Raises
๐ŸŒŠHello Dollies
๐ŸŒŠPlank
๐ŸŒŠSide Planks

I did mine for about 20 seconds each workout, then going straight into the next with no rest. Repeat twice!

Let me know what you all think!

#GIRLSWHOGAIN #gymshark #beavisionary #2020 #fitchick #fitnesschick #fitnesswomen #goalsmashing #fitwomen #strongchick #strongwomen #womenwhoweightlift #womenwholift #womenweightlifters #bodybuilding #bulk #bulkcycle #musclemass #fitgirl #fitnessgirl #beast #beastfitness #girlgainers #womenwhogain #womenwhobulk #girlswhobulk #womengainers #getinshape #gymshark66 @benfrancis @gymshark

I'm back and more ready than ever to smash some workouts!! My glutes JUST recovered from Friday's workout and tomorrow I'm going to try unassisted pull-ups! Also going to take a CPR/AED class tomorrow morning so PRAY FOR ME ๐Ÿ˜‚๐Ÿ™ #GIRLSWHOGAIN #gymshark #beavisionary #2020 #fitchick #fitnesschick #fitnesswomen #goalsmashing #fitwomen #strongchick #strongwomen #womenwhoweightlift #womenwholift #womenweightlifters #bodybuilding #bulk #bulkcycle #musclemass #fitgirl #fitnessgirl #beast #beastfitness #girlgainers #womenwhogain #womenwhobulk #girlswhobulk #womengainers #getinshape #gymshark66 @benfrancis @gymshark

I'm back and more ready than ever to smash some workouts!! My glutes JUST recovered from Friday's workout and tomorrow I'm going to try unassisted pull-ups! Also going to take a CPR/AED class tomorrow morning so PRAY FOR ME ๐Ÿ˜‚๐Ÿ™ #GIRLSWHOGAIN #gymshark #beavisionary #2020 #fitchick #fitnesschick #fitnesswomen #goalsmashing #fitwomen #strongchick #strongwomen #womenwhoweightlift #womenwholift #womenweightlifters #bodybuilding #bulk #bulkcycle #musclemass #fitgirl #fitnessgirl #beast #beastfitness #girlgainers #womenwhogain #womenwhobulk #girlswhobulk #womengainers #getinshape #gymshark66 @benfrancis @gymshark

CDMX Part 2 - An ode to street food.

Incredible street tamales are on every corner except the first one I walk to and end up wandering around for far too long.

The metro has more humans, less rats than NYC, and quickly whisks one away from the city center to Coyoacan where you can find Frida Kahloโ€™s house, streets lined with trees, murals, vintage movie posters, and of course, more street food.

The markets are a sensory overload of bright colors and vendors offering samples of traditional spices, ceviches, tostadas, barbacoa, and chicharrones.

For lunch, sopa azteca, sopes marlin, tacos arrachera, and a reminder that my Spanish accent is garbage and literally nobody understands me.

La Condesa and La Roma feel like a busy college town of ex pats and I had to cover the basic bitch tourist photo ops: The Angel of Independence, churros at El Muro, and elotes. 
I considered hitting the clubs in La Roma Norte but remembered that I hate being away past 10 PM so I went home to dream about more food. ๐Ÿ“ธ and tour guiding by @power_lifting

#nattyontherun #tamales #coyoacan #fridakahlo #chicharrone #ceviches #spanish #lacondesa #laroma #churros #elotes #travel #travelblog #food #streetfood #mexico #mexicocity #travelgram #instatravel #micheladas #bulkseason #healthy #fitness #bulkcycle #tacosarelife

CDMX Part 2 - An ode to street food.

Incredible street tamales are on every corner except the first one I walk to and end up wandering around for far too long.

The metro has more humans, less rats than NYC, and quickly whisks one away from the city center to Coyoacan where you can find Frida Kahloโ€™s house, streets lined with trees, murals, vintage movie posters, and of course, more street food.

The markets are a sensory overload of bright colors and vendors offering samples of traditional spices, ceviches, tostadas, barbacoa, and chicharrones.

For lunch, sopa azteca, sopes marlin, tacos arrachera, and a reminder that my Spanish accent is garbage and literally nobody understands me.

La Condesa and La Roma feel like a busy college town of ex pats and I had to cover the basic bitch tourist photo ops: The Angel of Independence, churros at El Muro, and elotes.
I considered hitting the clubs in La Roma Norte but remembered that I hate being away past 10 PM so I went home to dream about more food. ๐Ÿ“ธ and tour guiding by @power_lifting

#nattyontherun #tamales #coyoacan #fridakahlo #chicharrone #ceviches #spanish #lacondesa #laroma #churros #elotes #travel #travelblog #food #streetfood #mexico #mexicocity #travelgram #instatravel #micheladas #bulkseason #healthy #fitness #bulkcycle #tacosarelife

Feeling pumped! Tomorrow is my wedding anniversary so we are heading to the coast and staying in a romantic bed & breakfast. Although I'll miss 3 workout sessions, the gym will always be here, opportunities like this won't.

#GIRLSWHOGAIN #gymshark #beavisionary #2020 #fitchick #fitnesschick #fitnesswomen #goalsmashing #fitwomen #strongchick #strongwomen #womenwhoweightlift #womenwholift #womenweightlifters #bodybuilding #bulk #bulkcycle #musclemass #fitgirl #fitnessgirl #beast #beastfitness #girlgainers #womenwhogain #womenwhobulk #girlswhobulk #womengainers #getinshape #gymshark66 @benfrancis @gymshark

Feeling pumped! Tomorrow is my wedding anniversary so we are heading to the coast and staying in a romantic bed & breakfast. Although I'll miss 3 workout sessions, the gym will always be here, opportunities like this won't.

#GIRLSWHOGAIN #gymshark #beavisionary #2020 #fitchick #fitnesschick #fitnesswomen #goalsmashing #fitwomen #strongchick #strongwomen #womenwhoweightlift #womenwholift #womenweightlifters #bodybuilding #bulk #bulkcycle #musclemass #fitgirl #fitnessgirl #beast #beastfitness #girlgainers #womenwhogain #womenwhobulk #girlswhobulk #womengainers #getinshape #gymshark66 @benfrancis @gymshark

๐Ÿ˜SHRUGS๐Ÿ˜

Shrugs are arguably the best exercise for your traps. If you have a desk job or do a lot of sitting, it's much more common to have bad posture. Shrugs are a great exercise to improve posture, specifically in the neck and upper back area. Here are some tips to remember when doing shrugs:

1. DON'T allow your neck to jut forward at the top of your shrug.

2. DON'T roll your shoulders.

3. DO keep the movement slow and controlled.

4. DON'T go too heavy.

5. DO focus on lifting and lowering your shoulders in a straight line.

6. DO hold at the top for an extra burn. ๐Ÿ”ฅ
.
I believe no exercise is GOOD or BAD (yes, even upright rows), but there is ALWAYS a good way to perform them and a bad way to perform them. Strive to always learn and perform the good way!
.
If you have any other tips to add, leave a comment! ๐Ÿ’ฌ
If you liked this, leave a like! ๐Ÿ‘
If you found this useful, save for later! ๐Ÿ’ฝ
.
#GIRLSWHOGAIN #gymshark #beavisionary #2020 #fitchick #fitnesschick #fitnesswomen #goalsmashing #fitwomen #strongchick #strongwomen #womenwhoweightlift #womenwholift #womenweightlifters #bodybuilding #bulk #bulkcycle #musclemass #fitgirl #fitnessgirl #beast #beastfitness #girlgainers #womenwhogain #womenwhobulk #girlswhobulk #womengainers #getinshape #gymshark66 @benfrancis @gymshark

๐Ÿ˜SHRUGS๐Ÿ˜

Shrugs are arguably the best exercise for your traps. If you have a desk job or do a lot of sitting, it's much more common to have bad posture. Shrugs are a great exercise to improve posture, specifically in the neck and upper back area. Here are some tips to remember when doing shrugs:

1. DON'T allow your neck to jut forward at the top of your shrug.

2. DON'T roll your shoulders.

3. DO keep the movement slow and controlled.

4. DON'T go too heavy.

5. DO focus on lifting and lowering your shoulders in a straight line.

6. DO hold at the top for an extra burn. ๐Ÿ”ฅ
.
I believe no exercise is GOOD or BAD (yes, even upright rows), but there is ALWAYS a good way to perform them and a bad way to perform them. Strive to always learn and perform the good way!
.
If you have any other tips to add, leave a comment! ๐Ÿ’ฌ
If you liked this, leave a like! ๐Ÿ‘
If you found this useful, save for later! ๐Ÿ’ฝ
.
#GIRLSWHOGAIN #gymshark #beavisionary #2020 #fitchick #fitnesschick #fitnesswomen #goalsmashing #fitwomen #strongchick #strongwomen #womenwhoweightlift #womenwholift #womenweightlifters #bodybuilding #bulk #bulkcycle #musclemass #fitgirl #fitnessgirl #beast #beastfitness #girlgainers #womenwhogain #womenwhobulk #girlswhobulk #womengainers #getinshape #gymshark66 @benfrancis @gymshark

Throwback Thursday to my wedding day! Almost exactly ONE YEAR ago! I am honestly SO blessed to have such an amazing, kind, supportive husband who always challenges me and pushes me to my limits!

Also, it's hard to see, but do you see how small my arms were?!
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#throwbackthursday #wedding #anniversary #marriage #GIRLSWHOGAIN #gymshark #beavisionary #2020 #fitchick #fitnesschick #fitnesswomen #goalsmashing #fitwomen #strongchick #strongwomen #womenwhoweightlift #womenwholift #womenweightlifters #bodybuilding #bulk #bulkcycle #musclemass #fitgirl #fitnessgirl #beast #beastfitness

Throwback Thursday to my wedding day! Almost exactly ONE YEAR ago! I am honestly SO blessed to have such an amazing, kind, supportive husband who always challenges me and pushes me to my limits!

Also, it's hard to see, but do you see how small my arms were?!
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#throwbackthursday #wedding #anniversary #marriage #GIRLSWHOGAIN #gymshark #beavisionary #2020 #fitchick #fitnesschick #fitnesswomen #goalsmashing #fitwomen #strongchick #strongwomen #womenwhoweightlift #womenwholift #womenweightlifters #bodybuilding #bulk #bulkcycle #musclemass #fitgirl #fitnessgirl #beast #beastfitness

Crushed a high volume leg workout today! For a while, I couldn't decide if I liked lifting heavy weights or lifting with high reps. I have decided that I like high reps better! Nothing satisfies me more than unbearable burning in the muscles and uncontrollable shaking. ๐Ÿ˜๐Ÿ˜‚ Which do you prefer?

#GIRLSWHOGAIN #gymshark #beavisionary #2020 #fitchick #fitnesschick #fitnesswomen #goalsmashing #fitwomen #strongchick #strongwomen #womenwhoweightlift #womenwholift #womenweightlifters #bodybuilding #bulk #bulkcycle #musclemass #fitgirl #fitnessgirl #beast #beastfitness #girlgainers #womenwhogain #womenwhobulk #girlswhobulk #womengainers #getinshape #gymshark66 @benfrancis @gymshark

Crushed a high volume leg workout today! For a while, I couldn't decide if I liked lifting heavy weights or lifting with high reps. I have decided that I like high reps better! Nothing satisfies me more than unbearable burning in the muscles and uncontrollable shaking. ๐Ÿ˜๐Ÿ˜‚ Which do you prefer?

#GIRLSWHOGAIN #gymshark #beavisionary #2020 #fitchick #fitnesschick #fitnesswomen #goalsmashing #fitwomen #strongchick #strongwomen #womenwhoweightlift #womenwholift #womenweightlifters #bodybuilding #bulk #bulkcycle #musclemass #fitgirl #fitnessgirl #beast #beastfitness #girlgainers #womenwhogain #womenwhobulk #girlswhobulk #womengainers #getinshape #gymshark66 @benfrancis @gymshark

Pull-ups are coming along! I've been consistently getting 1 more each time I try up until today. The first 4 are getting easier and easier so I feel confident that I'll be able to do 5 unassisted by March! ๐Ÿ˜

Thank you all for cheering me on! It really gives me a lot of motivation and excitment to succeed!

#GIRLSWHOGAIN #gymshark #beavisionary #2020 #fitchick #fitnesschick #fitnesswomen #goalsmashing #fitwomen #strongchick #strongwomen #womenwhoweightlift #womenwholift #womenweightlifters #bodybuilding #bulk #bulkcycle #musclemass #fitgirl #fitnessgirl #beast #beastfitness #girlgainers #womenwhogain #womenwhobulk #girlswhobulk #womengainers #getinshape #gymshark66 @benfrancis @gymshark

Pull-ups are coming along! I've been consistently getting 1 more each time I try up until today. The first 4 are getting easier and easier so I feel confident that I'll be able to do 5 unassisted by March! ๐Ÿ˜

Thank you all for cheering me on! It really gives me a lot of motivation and excitment to succeed!

#GIRLSWHOGAIN #gymshark #beavisionary #2020 #fitchick #fitnesschick #fitnesswomen #goalsmashing #fitwomen #strongchick #strongwomen #womenwhoweightlift #womenwholift #womenweightlifters #bodybuilding #bulk #bulkcycle #musclemass #fitgirl #fitnessgirl #beast #beastfitness #girlgainers #womenwhogain #womenwhobulk #girlswhobulk #womengainers #getinshape #gymshark66 @benfrancis @gymshark

CARDIOOOO

If you know me well, you'll know I don't usually do cardio. I've been scared to even step on a cardio machine because of how many calories they burn, and I'm tryna get big here!! However, now that I know I've been eating in a surplus, cardio is something I'm going to add back in to my workouts. Either as a warm up or cool down. Cardio is so important for heart health!

I felt like a little monkey climbing this ladder today! Definitely going to have to practice the speed control ๐Ÿ˜‚ Also, a note to self: DON'T BRING ONLY SLIDES TO THE GYM. Climbing this thing in socks feels very dangerous and uncomfortable! ๐Ÿ˜‚
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#GIRLSWHOGAIN #gymshark #beavisionary #2020 #fitchick #fitnesschick #fitnesswomen #goalsmashing #fitwomen #strongchick #strongwomen #womenwhoweightlift #womenwholift #womenweightlifters #bodybuilding #bulk #bulkcycle #musclemass #fitgirl #fitnessgirl #beast #beastfitness #girlgainers #womenwhogain #womenwhobulk #girlswhobulk #womengainers #somethingnew66 #gymshark66 @benfrancis @gymshark

CARDIOOOO

If you know me well, you'll know I don't usually do cardio. I've been scared to even step on a cardio machine because of how many calories they burn, and I'm tryna get big here!! However, now that I know I've been eating in a surplus, cardio is something I'm going to add back in to my workouts. Either as a warm up or cool down. Cardio is so important for heart health!

I felt like a little monkey climbing this ladder today! Definitely going to have to practice the speed control ๐Ÿ˜‚ Also, a note to self: DON'T BRING ONLY SLIDES TO THE GYM. Climbing this thing in socks feels very dangerous and uncomfortable! ๐Ÿ˜‚
.
#GIRLSWHOGAIN #gymshark #beavisionary #2020 #fitchick #fitnesschick #fitnesswomen #goalsmashing #fitwomen #strongchick #strongwomen #womenwhoweightlift #womenwholift #womenweightlifters #bodybuilding #bulk #bulkcycle #musclemass #fitgirl #fitnessgirl #beast #beastfitness #girlgainers #womenwhogain #womenwhobulk #girlswhobulk #womengainers #somethingnew66 #gymshark66 @benfrancis @gymshark

Quick chest day today ๐Ÿ’ช๐Ÿผ. One of the many benefits of having workout partners is them pushing you to your limit . Causing you to push harder then you were gonna do alone .
 We got up to 175 pounds me weighing 170 I was able to rep it 1 time with a little bit of help . 
A goal of mine is hitting my bodyweight for reps on the bench press and a max of 205 eventually .

Whatโ€™s everyone benching right now ? Comment down below ๐Ÿ‘‡๐Ÿผ. Follow @steventask for daily fitness and motivational content ๐Ÿ’ฏ donโ€™t forget to turn on notifications so you donโ€™t miss a post . โœ…. .
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#gymtime #fitspo #leanmuscles #chestworkout #bigchest #chestdayisthebestday #chestworkouttime #fitnessgoals #bulkcycle #gymlife #motivation #strengthtraining #fitfam #chestpress #leanbulk #bodybuilding #fitnessmotivation #leanmass #garyveechallenge

Quick chest day today ๐Ÿ’ช๐Ÿผ. One of the many benefits of having workout partners is them pushing you to your limit . Causing you to push harder then you were gonna do alone .
We got up to 175 pounds me weighing 170 I was able to rep it 1 time with a little bit of help .
A goal of mine is hitting my bodyweight for reps on the bench press and a max of 205 eventually .

Whatโ€™s everyone benching right now ? Comment down below ๐Ÿ‘‡๐Ÿผ. Follow @steventask for daily fitness and motivational content ๐Ÿ’ฏ donโ€™t forget to turn on notifications so you donโ€™t miss a post . โœ…. .
.
.
.
.
#gymtime #fitspo #leanmuscles #chestworkout #bigchest #chestdayisthebestday #chestworkouttime #fitnessgoals #bulkcycle #gymlife #motivation #strengthtraining #fitfam #chestpress #leanbulk #bodybuilding #fitnessmotivation #leanmass #garyveechallenge

Today was a heavy glute day, but I couldn't help but notice that my quads were looking pumped! ๐Ÿ˜‚ Finally feel like I'm starting to get somewhere. I've been eating in a definite surplus as well and I'm sooo excited to start seeing some gainz.

#GIRLSWHOGAIN #gymshark #beavisionary #2020 #fitchick #fitnesschick #fitnesswomen #goalsmashing #fitwomen #strongchick #strongwomen #womenwhoweightlift #womenwholift #womenweightlifters #bodybuilding #bulk #bulkcycle #musclemass #fitgirl #fitnessgirl #beast #beastfitness #girlgainers #womenwhogain #womenwhobulk #girlswhobulk #womengainers #getinshape #gymshark66 @benfrancis @gymshark

Today was a heavy glute day, but I couldn't help but notice that my quads were looking pumped! ๐Ÿ˜‚ Finally feel like I'm starting to get somewhere. I've been eating in a definite surplus as well and I'm sooo excited to start seeing some gainz.

#GIRLSWHOGAIN #gymshark #beavisionary #2020 #fitchick #fitnesschick #fitnesswomen #goalsmashing #fitwomen #strongchick #strongwomen #womenwhoweightlift #womenwholift #womenweightlifters #bodybuilding #bulk #bulkcycle #musclemass #fitgirl #fitnessgirl #beast #beastfitness #girlgainers #womenwhogain #womenwhobulk #girlswhobulk #womengainers #getinshape #gymshark66 @benfrancis @gymshark

STANDING CABLE HIGH ROWS

These are one of my favorite exercises for my posterior deltoids (rear delts). I have never seen anyone in my gym do this exercise correctly so I thought I'd give you some tips on how to effectively do this exercise!

1. Keep your movements controlled. I like bringing the rope towards me fast, holding for a bit, and then releasing slowly.

2. Do not thrust your body (or your hips!) towards the cable. Keep your body in the same place and bring the rope towards you, not yourself towards it!

3. Brace your core. Keep your spine straight, knees slightly bent, and body leaning slightly back.

4. When you pull, bring your elbows out like a "T" shape, not down to your sides like you would for a normal row. If you bring them down, it won't hurt you, but you won't be working the same muscles.

I, by no means, have perfect form either so if you have any other tips you would like to share, leave a comment! ๐Ÿ’ญ Don't forget to like! ๐Ÿ‘ And save if you found this helpful! ๐Ÿ’ฝ

#GIRLSWHOGAIN #gymshark #beavisionary #2020 #fitchick #fitnesschick #fitnesswomen #goalsmashing #fitwomen #strongchick #strongwomen #womenwhoweightlift #womenwholift #womenweightlifters #bodybuilding #bulk #bulkcycle #musclemass #fitgirl #fitnessgirl #beast #beastfitness #girlgainers #womenwhogain #womenwhobulk #girlswhobulk #womengainers #getinshape #gymshark66 @benfrancis @gymshark

STANDING CABLE HIGH ROWS

These are one of my favorite exercises for my posterior deltoids (rear delts). I have never seen anyone in my gym do this exercise correctly so I thought I'd give you some tips on how to effectively do this exercise!

1. Keep your movements controlled. I like bringing the rope towards me fast, holding for a bit, and then releasing slowly.

2. Do not thrust your body (or your hips!) towards the cable. Keep your body in the same place and bring the rope towards you, not yourself towards it!

3. Brace your core. Keep your spine straight, knees slightly bent, and body leaning slightly back.

4. When you pull, bring your elbows out like a "T" shape, not down to your sides like you would for a normal row. If you bring them down, it won't hurt you, but you won't be working the same muscles.

I, by no means, have perfect form either so if you have any other tips you would like to share, leave a comment! ๐Ÿ’ญ Don't forget to like! ๐Ÿ‘ And save if you found this helpful! ๐Ÿ’ฝ

#GIRLSWHOGAIN #gymshark #beavisionary #2020 #fitchick #fitnesschick #fitnesswomen #goalsmashing #fitwomen #strongchick #strongwomen #womenwhoweightlift #womenwholift #womenweightlifters #bodybuilding #bulk #bulkcycle #musclemass #fitgirl #fitnessgirl #beast #beastfitness #girlgainers #womenwhogain #womenwhobulk #girlswhobulk #womengainers #getinshape #gymshark66 @benfrancis @gymshark

Gonna throw a few physique photos at you all on this lovely Saturday night! ๐ŸŒ™  Tryna grow those quads so I can join the #quadsquad
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I've spent most of my life underweight so these next 3 months (at least) will be spent really trying to get my weight up. I'm hoping to gain 15-20lbs by the end of the year.

#GIRLSWHOGAIN #gymshark #beavisionary #2020 #fitchick #fitnesschick #fitnesswomen #goalsmashing #fitwomen #strongchick #strongwomen #womenwhoweightlift #womenwholift #womenweightlifters #bodybuilding #bulk #bulkcycle #musclemass #fitgirl #fitnessgirl #beast #beastfitness #girlgainers #womenwhogain #womenwhobulk #girlswhobulk #womengainers #gymshark66 @benfrancis @gymshark

Gonna throw a few physique photos at you all on this lovely Saturday night! ๐ŸŒ™ Tryna grow those quads so I can join the #quadsquad
.
I've spent most of my life underweight so these next 3 months (at least) will be spent really trying to get my weight up. I'm hoping to gain 15-20lbs by the end of the year.

#GIRLSWHOGAIN #gymshark #beavisionary #2020 #fitchick #fitnesschick #fitnesswomen #goalsmashing #fitwomen #strongchick #strongwomen #womenwhoweightlift #womenwholift #womenweightlifters #bodybuilding #bulk #bulkcycle #musclemass #fitgirl #fitnessgirl #beast #beastfitness #girlgainers #womenwhogain #womenwhobulk #girlswhobulk #womengainers #gymshark66 @benfrancis @gymshark

In all honesty, deadlifts are my least favorite lift OF ALL TIME! But I do them anyways. ๐Ÿ˜œ

For the past 2 weeks or so, my right knee has been making a clicking sound when I bend it, but is not painful at all. I've been taking it pretty easy on leg days and the clicking seems to be getting a little milder each time.

Hoping to be back to squatting heavy in a bit!

#GIRLSWHOGAIN #gymshark #beavisionary #2020 #fitchick #fitnesschick #fitnesswomen #goalsmashing #fitwomen #strongchick #strongwomen #womenwhoweightlift #womenwholift #womenweightlifters #bodybuilding #bulk #bulkcycle #musclemass #fitgirl #fitnessgirl #beast #beastfitness #girlgainers #womenwhogain #womenwhobulk #girlswhobulk #womengainers #getinshape #gymshark66 @benfrancis @gymshark

In all honesty, deadlifts are my least favorite lift OF ALL TIME! But I do them anyways. ๐Ÿ˜œ

For the past 2 weeks or so, my right knee has been making a clicking sound when I bend it, but is not painful at all. I've been taking it pretty easy on leg days and the clicking seems to be getting a little milder each time.

Hoping to be back to squatting heavy in a bit!

#GIRLSWHOGAIN #gymshark #beavisionary #2020 #fitchick #fitnesschick #fitnesswomen #goalsmashing #fitwomen #strongchick #strongwomen #womenwhoweightlift #womenwholift #womenweightlifters #bodybuilding #bulk #bulkcycle #musclemass #fitgirl #fitnessgirl #beast #beastfitness #girlgainers #womenwhogain #womenwhobulk #girlswhobulk #womengainers #getinshape #gymshark66 @benfrancis @gymshark

๐Ÿ‘ฃPULL-UP PROGRESSION๐Ÿ‘ฃ

These banded pull-ups are starting to feel a bit easier! I was able to do 6 reps on the first set which is 2 better than the first time I tried. I'm going to try to get to 10 by the end of NEXT week, and then I will see how many unassisted pull-ups I can do!

Progress makes me SO excited!!!
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#GIRLSWHOGAIN #gymshark #beavisionary #2020 #fitchick #fitnesschick #fitnesswomen #goalsmashing #fitwomen #strongchick #strongwomen #womenwhoweightlift #womenwholift #womenweightlifters #bodybuilding #bulk #bulkcycle #musclemass #fitgirl #fitnessgirl #beast #beastfitness #girlgainers #womenwhogain #womenwhobulk #girlswhobulk #womengainers #getinshape #gymshark66 @benfrancis @gymshark

๐Ÿ‘ฃPULL-UP PROGRESSION๐Ÿ‘ฃ

These banded pull-ups are starting to feel a bit easier! I was able to do 6 reps on the first set which is 2 better than the first time I tried. I'm going to try to get to 10 by the end of NEXT week, and then I will see how many unassisted pull-ups I can do!

Progress makes me SO excited!!!
.
#GIRLSWHOGAIN #gymshark #beavisionary #2020 #fitchick #fitnesschick #fitnesswomen #goalsmashing #fitwomen #strongchick #strongwomen #womenwhoweightlift #womenwholift #womenweightlifters #bodybuilding #bulk #bulkcycle #musclemass #fitgirl #fitnessgirl #beast #beastfitness #girlgainers #womenwhogain #womenwhobulk #girlswhobulk #womengainers #getinshape #gymshark66 @benfrancis @gymshark

๐Ÿ’ซSQUAT๐Ÿ’ซ

Me first videoed squat (September) to my last videoed squat (December). Soooo much progress has been made between these two! It's embarrassing to even post this knowing that's how I used to squat! I didn't give a crap about form or even care WHAT it was, and it shows. I know even the most recent video isn't 100% beautiful form, but it is much improved and I'm proud of that! I can't wait to see how much 2020 improves me!

In your life, what was most improved in 2019? What do you hope to improve most in 2020?

#GIRLSWHOGAIN #gymshark #beavisionary #2020 #fitchick #fitnesschick #fitnesswomen #goalsmashing #fitwomen #strongchick #strongwomen #womenwhoweightlift #womenwholift #womenweightlifters #bodybuilding #bulk #bulkcycle #musclemass #fitgirl #fitnessgirl #beast #beastfitness #girlgainers #womenwhogain #womenwhobulk #girlswhobulk #womengainers #getinshape #inshape @benfrancis @gymshark

๐Ÿ’ซSQUAT๐Ÿ’ซ

Me first videoed squat (September) to my last videoed squat (December). Soooo much progress has been made between these two! It's embarrassing to even post this knowing that's how I used to squat! I didn't give a crap about form or even care WHAT it was, and it shows. I know even the most recent video isn't 100% beautiful form, but it is much improved and I'm proud of that! I can't wait to see how much 2020 improves me!

In your life, what was most improved in 2019? What do you hope to improve most in 2020?

#GIRLSWHOGAIN #gymshark #beavisionary #2020 #fitchick #fitnesschick #fitnesswomen #goalsmashing #fitwomen #strongchick #strongwomen #womenwhoweightlift #womenwholift #womenweightlifters #bodybuilding #bulk #bulkcycle #musclemass #fitgirl #fitnessgirl #beast #beastfitness #girlgainers #womenwhogain #womenwhobulk #girlswhobulk #womengainers #getinshape #inshape @benfrancis @gymshark

ALL ABOUT BULK โฌ‡๏ธ
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๐Ÿ”ธ Putting on Lean Muscle Mass becomes easy when you have right food in your plate. and for right food, you need to know about right foods to buy.
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๐Ÿ”ธCOMPLEX CARBS: For Lean Muscle Mass complex carbs plays vital role by restoring the glycogen of the muscle.
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๐Ÿ”ธSIMPLE CARBS: Fast digesting carbs, Pre and Post workout carbs, provides instant energy and restores muscle glycogen after and before intense training.
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๐Ÿ”ธHIGH CALORIE FOODS: adding good fats to your meals will help to stay in clean caloric surplus, since they are highest in calories per gram.
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๐Ÿ”ดBOTTOM LINE๐Ÿ”ด  Right food, Right workout and Consistency is important for bodybuilding.
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โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
FOLLOW US โžก๏ธ @health_n_fitness_est2019 for daily updates and turn on post notifications โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
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#gym #squats #gymtips #healthylifestyle #bulkingseason #bulkingfood #bulkcycle #bulkseason #bulkingdiet #bulkingmeal #bulkingtime #instafit #fatloss #gymlife #bodybuilding #physique #leanmusclemass #leanmuscle #vascular #gymfood #lookdifferent #carbs #complexcarbs #simplecarbs #healthyliving #thickness #fatlosstransformation #nutrition #calories

ALL ABOUT BULK โฌ‡๏ธ
.
๐Ÿ”ธ Putting on Lean Muscle Mass becomes easy when you have right food in your plate. and for right food, you need to know about right foods to buy.
.
๐Ÿ”ธCOMPLEX CARBS: For Lean Muscle Mass complex carbs plays vital role by restoring the glycogen of the muscle.
.
๐Ÿ”ธSIMPLE CARBS: Fast digesting carbs, Pre and Post workout carbs, provides instant energy and restores muscle glycogen after and before intense training.
.
๐Ÿ”ธHIGH CALORIE FOODS: adding good fats to your meals will help to stay in clean caloric surplus, since they are highest in calories per gram.
.
.
.
๐Ÿ”ดBOTTOM LINE๐Ÿ”ด Right food, Right workout and Consistency is important for bodybuilding.
.
.
.
โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
FOLLOW US โžก๏ธ @health_n_fitness_est2019 for daily updates and turn on post notifications โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
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#gym #squats #gymtips #healthylifestyle #bulkingseason #bulkingfood #bulkcycle #bulkseason #bulkingdiet #bulkingmeal #bulkingtime #instafit #fatloss #gymlife #bodybuilding #physique #leanmusclemass #leanmuscle #vascular #gymfood #lookdifferent #carbs #complexcarbs #simplecarbs #healthyliving #thickness #fatlosstransformation #nutrition #calories

โœจCABLE ROWSโœจ

Cable rows are a great overall back workout! They work the lats, middle & lower traps, rhomboids, teres major, teres minor, posterior deltoids, biceps brachii, and many other smaller muscles.

Five tips to remember while doing cable rows are:
โœจ
1. Torso should be at a 90 degree angle from your legs.
โœจ
2. You should feel a nice stretch in your lats when your arms are fully extended.
โœจ
3. Pull your elbows back behind your body and pause for a second or two.
โœจ
4. Try to minimize momentum.
โœจ
5. Back should be slightly arched and chest should be up.
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๐Ÿ’ฝSave if you found this helpful!
๐Ÿ‘Like if you liked this!
๐Ÿ’ญComment any other tips you have!

#GIRLSWHOGAIN #gymshark #beavisionary #2020 #fitchick #fitnesschick #fitnesswomen #goalsmashing #fitwomen #strongchick #strongwomen #womenwhoweightlift #womenwholift #womenweightlifters #bodybuilding #bulk #bulkcycle #musclemass #fitgirl #fitnessgirl #beast #beastfitness #girlgainers #womenwhogain #womenwhobulk #girlswhobulk #womengainers #getinshape #inshape @benfrancis @gymshark

โœจCABLE ROWSโœจ

Cable rows are a great overall back workout! They work the lats, middle & lower traps, rhomboids, teres major, teres minor, posterior deltoids, biceps brachii, and many other smaller muscles.

Five tips to remember while doing cable rows are:
โœจ
1. Torso should be at a 90 degree angle from your legs.
โœจ
2. You should feel a nice stretch in your lats when your arms are fully extended.
โœจ
3. Pull your elbows back behind your body and pause for a second or two.
โœจ
4. Try to minimize momentum.
โœจ
5. Back should be slightly arched and chest should be up.
.
๐Ÿ’ฝSave if you found this helpful!
๐Ÿ‘Like if you liked this!
๐Ÿ’ญComment any other tips you have!

#GIRLSWHOGAIN #gymshark #beavisionary #2020 #fitchick #fitnesschick #fitnesswomen #goalsmashing #fitwomen #strongchick #strongwomen #womenwhoweightlift #womenwholift #womenweightlifters #bodybuilding #bulk #bulkcycle #musclemass #fitgirl #fitnessgirl #beast #beastfitness #girlgainers #womenwhogain #womenwhobulk #girlswhobulk #womengainers #getinshape #inshape @benfrancis @gymshark

Only look back as a reminder of where you started ! Started to feel the gains of the bulk already lol ! Fluffy ainโ€™t the word lol ! I feel like Iโ€™m Dora the Explorer carrying a backpack ๐Ÿ˜‚ literally ! But Iโ€™ve earned this bulk diet and will embrace lol ๐Ÿ™๐Ÿ‘๐Ÿ™Œ๐Ÿป๐Ÿ’ช๐Ÿป๐Ÿ‘๐Ÿป #fittransformations #backpic #BulkCycle #Chunkymonkey ๐Ÿ™ #For the record ! Itโ€™s puppy fat ๐Ÿ˜

Only look back as a reminder of where you started ! Started to feel the gains of the bulk already lol ! Fluffy ainโ€™t the word lol ! I feel like Iโ€™m Dora the Explorer carrying a backpack ๐Ÿ˜‚ literally ! But Iโ€™ve earned this bulk diet and will embrace lol ๐Ÿ™๐Ÿ‘๐Ÿ™Œ๐Ÿป๐Ÿ’ช๐Ÿป๐Ÿ‘๐Ÿป #fittransformations #backpic #BulkCycle #Chunkymonkey ๐Ÿ™ #For the record ! Itโ€™s puppy fat ๐Ÿ˜

๐ŸŒŸPULL-UPS๐ŸŒŸ

Don't be fooled, I'm using bands equalling 20-35lbs in this video! Earlier this year I did my first pull-up. And now, I still can barely do 1! I bought these bands and have decided I will do my pull-ups 3 times a week from now on.

I know this sounds crazy, and most definitely impossible, but it is my 2020 goal to be able to do 20 pull-ups UNASSISTED. Whether it's possible or not, I'm going to give it everything I have!

#GIRLSWHOGAIN #gymshark #beavisionary #2020 #fitchick #fitnesschick #fitnesswomen #goalsmashing #fitwomen #strongchick #strongwomen #womenwhoweightlift #womenwholift #womenweightlifters #bodybuilding #bulk #bulkcycle #musclemass #fitgirl #fitnessgirl #beast #beastfitness #girlgainers #womenwhogain #womenwhobulk #girlswhobulk #womengainers #getinshape #inshape @benfrancis @gymshark

๐ŸŒŸPULL-UPS๐ŸŒŸ

Don't be fooled, I'm using bands equalling 20-35lbs in this video! Earlier this year I did my first pull-up. And now, I still can barely do 1! I bought these bands and have decided I will do my pull-ups 3 times a week from now on.

I know this sounds crazy, and most definitely impossible, but it is my 2020 goal to be able to do 20 pull-ups UNASSISTED. Whether it's possible or not, I'm going to give it everything I have!

#GIRLSWHOGAIN #gymshark #beavisionary #2020 #fitchick #fitnesschick #fitnesswomen #goalsmashing #fitwomen #strongchick #strongwomen #womenwhoweightlift #womenwholift #womenweightlifters #bodybuilding #bulk #bulkcycle #musclemass #fitgirl #fitnessgirl #beast #beastfitness #girlgainers #womenwhogain #womenwhobulk #girlswhobulk #womengainers #getinshape #inshape @benfrancis @gymshark

Shoulders and Cardio for a rainy Sunday afternoon session. Up 23 pounds from August and still climbing...Feeling chunky but itโ€™ll trim up...lol 2 1/2 more months of adding to go. 
@staxnutrition @1manstalent #shoulderday #cardio #bulkcycle #fatasarat #motivation #npc #fitfam #fitover50 #gymrat #positivevibesonly #forme

Shoulders and Cardio for a rainy Sunday afternoon session. Up 23 pounds from August and still climbing...Feeling chunky but itโ€™ll trim up...lol 2 1/2 more months of adding to go.
@staxnutrition @1manstalent #shoulderday #cardio #bulkcycle #fatasarat #motivation #npc #fitfam #fitover50 #gymrat #positivevibesonly #forme