#3dmj

Todays training day SQUAT 5x8 BENCH 5x8 DEADLIFT 5x8 LEG CURL 3x12 LEG EXT. 3x12 LAT. RAISE 3x12 CALVE RAISE 3x12 ---------------------------------------------------------------- Nothing crazy just kicking up volume a bit and trying to incorporate "the big 3" into my training. Ohh and some old school kanye! Who remembers this album?? @nunez3dmj #thedualathlete #wayneGAINS #3dmj 📸@romeo_estrada (at Retro Fitness of Belleville, NJ)

Todays training day. SQUAT 5x8 BENCH 5x8 DEADLIFT 5x8 Leg curl 3x12 Leg ext. 3x12 Lat. Raise 3x12 Calve raise 3x12 Nothing crazy today. Just back to doing more volume and trying to incorporate "the big 3"(squat, bench,deadlift) into my training regimen. Ohh, and some old school kanye! Who remembers this album?! @nunez3dmj 📸:@romeo_estrada #thedualathlete #waynGAINS #3dmj (at Retro Fitness of Belleville, NJ)

OFFSEASON GAINS! Been on a yolo diet/workout regimen since raw nationals last month... just been trying to get a sufficient amount of protein intake everyday and in terms of training, I've been training barely as of late. Its time to start getting back on track... Bw @154lbs #thedualathlete #3dmj #teamnunez3dmj @nunez3dmj its time to grow! @beastcoastiron (at Retro Fitness of Belleville, NJ)

This is a clip of @itskloyo smashing his 3rd attempts this past weekend. Some may say he had more left in the tank but we had a plan executed in good fashion. I know it's hard sometime because something in us always wants to PR but im glad he trusted and stuck with the plan and executed in good fashion finishing 9/9 as well as finishing with a 1075 total. ---------------------------------------------------------------- #Mondaymotivation IMPORTANCE OF PROP MEET PLANNING When you look at most if not all of the best high level lifters rarely will you ever see much grinders. More often then not, after seeing 3rd attempts you think "WOW, they had alot more in them" This has a lot to do with proper meet planning. If your goal is to leave the meet with the best performance "YOLOing" all the time at meets wont get you there. There has to be a well thought strategic plan. A wise man once said "PR's are not the goal but the best possible total" (LOL last night @nunez3dmj).... But hey if your goal is to just have fun do your thaaaang! #wayneGAINS #thedualathlete #3dmj (at Ramada)

This was my first day back lifting since raw nats. Went to @eastweststrength in Carlstadt to support a fundraiser. Messed around with some singles. 😱DEADLIFT ✔455x1 ✔485x1 ✔500x1 ❌545x1(missed... really big jump) ------------------------------------------------------------- Haven't really done anything progressive since raw nats. Lately I've just been hitting the gym and getting a "pump", having fun in the gym with friends and eating out a lot. Lol kinda messed up my reverse diet but once my mind is right I'll be back on something progressive. I plan it really soon cuz I feel like shit from all the tasty food I've been eating. Lol @nunez3dmj #66kg #morelike83kg #thedualathlete #3dmj (at East Coast / West Coast Strength Speed Conditioning)