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1- 20x2x2 concentrated exercise for my #VMO 2- 10x2x2 working #quads & #glutes with resistance bands (great way to load the glutes without heavy weight on your back) 3- 50x4 side 2 side & over head. Great back & shoulder #cardio. 3 rounds (I'm beat) workout 2 coming up in 2 hours. I use to have my own demolition company. I came up through the ranks with my #sledgehammer skills #getfitwithRome (at Romes Fitness)

I always stress the importance of flexibility to my clients but it always seems to fall on death ears. This picture should enlighten everyone to its benifits! The less flexible you are the less you can do! The older you get you are going to want to be able to bend over. Take it serious! #Stretch everyday! Try #yoga

There's always more then 1 factor in you gaining weight. You can eat like a pig but then you have to train insane! #carbs: bread, rice, pasta, potatoes are nothing but energy & if you take more in then you expend then you will gain weight! #getfitwithRome

Had ag great #bootcamp today. Fun games & exercise! Some new faces & old ones. 9am Saturdays if your interested hit me up. I'd like to thank the camera man & 1st timer @jbofibf .....#getfitwithRome

Out in the woods working with my team #innercityweightlifting

This might not be true for all you 28 & under but genetics will only take you so far before those bad eating habits & lack of exercise kicks in. I know to many bad bitches & athletes growing up that have fallen victim. #repost by @deerlirpa ....#getittogether ... #getfitwithRome

You don't need to sit in traffic for 30min to get on a treadmill or lift the gym! Jogging/walking burns twice the calories then a #treadmill. Body weight exercises are the best some of the best. need more? Invest in a #weightvest, #kettlebell #trx #bands #sandbag all these things you can do in house or outside #getfitwithRome

CBS news is nowdoing a story on #innercityweightlifting. My day started at 5am & doesn't end till 7pm. Only 2 hour breaks for the hole day.... what does your day look like?

Bear crawls with resistance rig & 20lbs #weightvest. Had a great Session yesterday with @jbofibf, out of the 10 people telling me that they were coming to workout he's the only one to come through. He took him over an hour, I have friends 2 streets over that swear they're are coming by never do... #getfitwithRome (at Romes Fitness)

Here's my version of a well balanced breakfast! :D

#TAG someone that you might not see, or talk enough but has motivated, pushed, inspired, helped, or has lifted you up when you needed it the most...#repost from @chalenejohnson.... #getfitwithRome

I salute everyone that does legs on Monday, ESPECIALLY those who got it in yesterday. I know to many people that start & end there week with chest. There's no way you should be able to #bench more then you #squat!.... #getfitwithRome

How is it women can touch a guys chest and it's totally acceptable but a guy looks to long & he's a creep.....#thestuggle....

Been celebrating birthdays all weekend. Guys always joke about my #lifestyle so they weren't surprised when I whipped out a #proteinbar in the club. 2-3 shots of #tequila & acouple of protein bars fits my #macros, getting wasted responsibly #getfitwithRome

I have a laundry list of stuff you as a parent are doing wrong. First thing first, children follow your lead. So your bad or good habits are handed down. Puberty can fix a lot but are you willing too wait to prove your right. TV, phones, computers, games, all these things lead to less activity. You ultimately control what your children do & how they look. #getfitwithRome (at Romes Fitness)

Me saying that I love #football would be a understatement! This show is my Holy Grail! If I can only watch one show the rear of my life this would be it. #nfllive... #thecititeam #familyfirst #ICW (at ESPN Monday Night Football Tent)

Touring #ESPN today! I feel like a kid in a candy store! #innercityweightlifting (at ESPN)