AA

new day, new week, new month or new year....new gains are always sought after, new gains are always welcome. (at Green Point, Western Cape, South Africa) https://www.instagram.com/ascenttoaesthetics/p/CY2apSUo40s/?utm_medium=tumblr

bent over dumbbell rows, an underrated back builder, in my estimation.... https://www.instagram.com/p/CL0FYeWDNUM/?igshid=1g1wd9uhgnyiy

....I love the isolation and emphasis on the anterior deltoid I feel with the seated dumbell press, cannot use my upper trapezius to assist the lockout, as I can with the overhead press, so the anterior deltoids do the work throughout the range of motion... https://www.instagram.com/p/CLu_KFOjhN-/?igshid=quhuo6unco

barbell back squats....extended eccentric phase with small pause at the bottom and powerful concentric contraction, increase tension and neurological activation 🔥 https://www.instagram.com/p/CLsgu-eD_Qq/?igshid=1nhrmoccctgds

...I may never go back to a pronated grip on bent over barbell rows, the suppinated life is for me, my lats are grateful... https://www.instagram.com/p/CLqCdV2jJfC/?igshid=mbti3lcicr9g

....excellence is achieved through consistent, quality application of the basics, fundamentally. back to the overhead press to keep gaining upper body pressing strength... https://www.instagram.com/p/CLnLF78jPIr/?igshid=93c5uoysaeud

....redbull doesn't give you wings, dumbell rows do. https://www.instagram.com/p/CLh5pAXDV-r/?igshid=zx35ae59ueec

...next step in the progression, rear foot elevated split squats, better known as bulgarian squats. greater emphasis on the glutes 🍑 https://www.instagram.com/p/CLc9D3yD-1g/?igshid=1aiycppas778n

split squats, no elevation. one of my favourite unilateral leg exercises to light up my quads and glutes 🔥 rear foot elevated split squats (RFESQ/bulgarian squats) are the next progression to emphasise the glutes 🍑 Front foot elevated split squats are the next progression to light up the quads🦵🏾 https://www.instagram.com/p/CLaJhrdDCiJ/?igshid=tgw7amspmi6r

another new gym.... (at Hashtagfitness) https://www.instagram.com/p/CLSrxviDE8S/?igshid=8lhtm4rrf8iu

romanian deadlifts, from the floor. dead stop every rep. . . eat steak. lift steel. https://www.instagram.com/p/CLQF863jQxu/?igshid=1aavjt3tob8gb

bent over barbell row, pulling bodyweight on this day....roasting my back, need to row to grow... https://www.instagram.com/p/CLNcukUjpDv/?igshid=tx5w8ka0ki4f

seated dumbell press, always a great pump for those anterior deltoids, not as much trapezius or tricep involvement in the lockout as the overhead press or military press. https://www.instagram.com/p/CLLBfd7DNLd/?igshid=1k4qmruqs33kp

barbell back squat....consistent application of the basics is the foundation of success. https://www.instagram.com/p/CLIIpFhDGaT/?igshid=1xag5oo66wiy9

unilateral dumbbell rows, attaining greater balance of the back. https://www.instagram.com/p/CLF0_CDDwaa/?igshid=ceo7j1v481du

....overhead press. one of the all time classics. one of my all time favourites. https://www.instagram.com/p/CLDXc-aj3RL/?igshid=1k2yywg69onq5

...left some strength in the tank on monday, so came back to the hip bridges today to get some more work done. 200kg (440lbs) today, for 10 reps...not a bad leg day at all. great chapter upon which to close leg training for the week.... https://www.instagram.com/p/CE966_NjAXX/?igshid=o7zs8tmlh66s