#armourfitnessdespatch

EXERCISE SELECTINON: 8 to 10 reps, 3 each set and 1 to 6 reps for Deadlifts (warm up 10min cycle) Box Jump Deadlift Squat One Legged Barbell Step Up Hack Lift Leg Extension Lying Leg Curls Leg Press Figure Eight Lunge Walking Barbell Lunges (cool down 10min cycle) REFLECTION: I had a good session last week on Sunday I were pumped. Deadlifts were strong. I have to focus more on alternating my grips with each rep when I go maximal to avoid muscle imbalances. Tag your spotter or someone that were at the gym with you. MUSIC USED IN THIS VIDEO: Alan Walker - Greatness (Official Song 2019)Published on May 28, 2019 Alan Walker - Spirit (New Song 2019)Published on Mar 14, 2019 #attention #armourfitnessdespatch #bikinifitness #energy #exercise #fitness #fitnessmotivation #fitnessinspiration #flexibility #getfit #getlean #gethealthy #health #healthyfood #instagram #justdoit #menshealth #stayfit #samsung #staystrong #stayfit #traininsane #womenshealth #work #workout #workoutmotivation #weeklyworkout #workoutroutine #weighttraining #supplements (at Despatch, Eastern Cape, South Africa) https://www.instagram.com/p/B0EXL7QHVtt/?igshid=krxpyc0zxj5v

People put too much value on money and not enough value on health. In South Africa some people pay R3000 or more for a medical aid, but they can’t pay a R300 fee to join a gym or a health club to get them to start working out and to stay healthy by getting support which will eventually help them to avoid inactivity and obesity which will eventually help them to avoid the hospital in the first place. Exercises or physical activity is not a luxury it is a necessity. And you don’t need a gym you need support you can have a gym at home, but if you don’t have people there working with you there is no support and the chance of you following through your program alone is very slim. #attention #armourfitnessdespatch #bodybuilding #bikinifitness #energy #exercise #fitness #fitnessmotivation #fitnessinspiration #flexibility #getfit #getlean #gethealthy #health #healthyfood #instagram #justdoit #menshealth #stayfit #samsung #staystrong #stayfit #traininsane #womenshealth #work #workout #workoutmotivation #weeklyworkout #workoutroutine #weighttraining (at Despatch, Eastern Cape, South Africa) https://www.instagram.com/p/Bz8VG13nVpV/?igshid=9vbv2ujtufoy

SQUAT [targeted muscles] glutes, quads and hamstrings STARTING POSITION: Grip the bar close to your shoulders. Rest the bar on the back of your shoulders (not your back). Lift the bar of the rack. Elbows back. Brace your core muscles. Feet shoulder width apart. Toes pointed out slightly. ENDING POSITION: Keep your knees in line with your feet. Look forward throughout the lift. Lower until your thighs are parallel to the ground. Maintain a natural arch in your back. Push back up through your heels. #athleteinspiration #armourfitnessdespatch #bodycomposition #endomondo #exercise #fitness #fitinspiration #fitnessformen #fitnessformwomen #fitnesstracking #fitnotes #getinshape #getfit #health #mesurements #menshealth #stayinshape #stayfit #squat #samsungshealth #staystrong #staylean #traininsaneorremainthesame #womenshealth #work #workout #workoutlogs #weeklyworkout #workoutroutine #weeklyworkoutlogs (at Despatch, Eastern Cape, South Africa) https://www.instagram.com/p/Bz5sx7WHGWv/?igshid=10wyxtoej5wcj

EXERCISE SELLECTION (Warm up 10 min) 🌟Box Jump (10 reps x3) 🌟Deadlift (6,6, 3, 2, 1, 1 reps) 🌟Squat (6 x 3 reps) 🌟Barbell Step Up (10 x 3 reps) 🌟Leg Extension (10 x 3 reps) 🌟Leg Curl (10 x 3 reps) 🌟Hack Slide (10 x 3 reps) 🌟Leg Press (10 x 3 reps) 🌟Walking Barbell Lunge (10 x 3 reps) 🌟Figure Eight Lunge (10 x 3 reps) (Cool down 5 min stretching) [targeted muscle groups]: Glutes, Quadriceps, Hamstrings, Back, Core: I spend allot of time on warm up most people won’t realize it ,because they will only see me lift weights or doing something that seems intense to them which is part of my warm up or active recovery. I cycle 10 min. to the gym about every session cycling uphill doesn’t really challenge my body it just get me ready to start. I gradually increase the intensity of my workout especially exercises that involves a lot of lower back and hip movements. In this session I started with box jumps as part of my warm up so that I can go heavier on the Deadlifts haven’t done those in ages. I also like doing Deadlifts with my Squats the same day ,because both exercises works on your back and legs and gives me more time to recover for the next squat or Deadlift when I pair those together if I want to do them again the same week. [MUSIC USED IN VIDEO]: 32Stitches - Olympus [NCS Release] Published on Jul 10, 2019 Coopex & NEZZY - You And Me [NCS Release] Published on Jul 6, 2019 Diamond Eyes - Flutter (Sub Español) Published on Oct 21, 2018 #athleteinspiration #armourfitnessdespatch #bodycomposition #endomondo #exercise #fitness #fitinspiration #fitnessformen #fitnessformwomen #fitnesstracking #fitnotes #getinshape #getfit #health #mesurements #menshealth #stayinshape #stayfit #steps #samsungshealth #staystrong #staylean #traininsaneorremainthesame #womenshealth #work #workout #workoutlogs #weeklyworkout #workoutroutine #weeklyworkoutlogs (at Despatch, Eastern Cape, South Africa) https://www.instagram.com/p/Bz06at4HAf4/?igshid=1a1i6dthemm6s

EXERCISE SELECTION (3 sets 10-20 reps each) Jacknives Modified (Rower) Back Extensions Bench Weighted Hip Lifts Cross Over Bench Crunch KB Swings Cross Over Cable Crunch One Minute Plank Dumbbell Side Bend Passing Jack Knives Slam Ball Side Throws COOLDOWN (stretching) Piriformis Stretch Hip Flextion Seated Butterfly Stretch Twisting Glute Stretch Cobra Stretch Pigeon Stretch Hip Flexor Stretch Lunge Hamstring Towel Stretch MY THOUGHTS: Put some harp music on and stretch or rap with it if you can or pretend you’re crazy and laugh like a mad man or woman or look at the people that laugh and investigate their facial expressions anyway I hope you enjoy your weekend. I was cutting slides of this video around 2am probably my demons keeping me awake (bad insomnia) or I am over trained or need medication nevertheless I need and will do allot more stretching in my training. If you absolutely have no reason to laugh this weekend you could watch creepy movies or scare the hell out of the people close to you. For those working this weekend stay positive and keep your head up. If your insane remember exercise is medicine (ACSM) I wish you all love peace and less KFC chicken grease. MUSIC USED IN THIS VIDEO: Ascence - Places Like That [NCS Release 20190703] #armourfitnessdespatch #athleteinspiration #acsm #bodycomposition #endomondo #exercise #fitness #fitinspiration #fitnessformen #fitnessformwomen #fitnesstracking #fitnotes #getinshape #health #mesurements #menshealth #stayinshape #stayfit #steps #samsungshealth #staystrong #staylean #traininsaneorremainthesame #womenshealth #work #workout #workoutlogs #weeklyworkout #workoutroutine #weeklyworkoutlogs https://www.instagram.com/p/BzimP1PnwfS/?igshid=5ea02dbqcxy3

EXERCISE SELECTION (3 sets 10-20 reps each) Walking Barbell Lunges Box Jumps Figure Eight Lunge Hack Slide Angled Leg Press Lying Leg Curls Leg Extensions One Leg Barbell Step Ups Bulgarian Squats (Smith Machine) Barbell Squats Calve Rises MY THOUGHTS: I pushed a little harder today and made the box jumps a bit higher, the weights heavier or the reps more. Was so tired after the session I slept like an hour after that (before I went for another run). Did you ever felt anxiety anger or rage and hit the gym lifting or the road running and felt better afterwards? It is because exercise is medicine (ACSM). MUSIC USED IN THIS VIDEO: KIRA - New World [NCS [[[20190309 Release]]] #athleteinspiration #acsm #armourfitnessdespatch #endomondo #exercise #fitness #fitinspiration #fitnessformen #fitnessformwomen #fitnesstracking #fitnotes #getinshape #getfit #health #mesurements #menshealth #stayinshape #stayfit #steps #samsungshealth #staystrong #staylean #traininsaneorremainthesame #womenshealth #work #workout #workoutlogs #weeklyworkout #workoutroutine #weeklyworkoutlogs (at Despatch, Eastern Cape, South Africa) https://www.instagram.com/p/BzfYjCuHT_z/?igshid=9cxyq9ox8yof

EXERCISE SELECTION (3 sets 10-20 reps each) Pull Up Bent Over Barbell Row Dumbbell Pronated Rows (Elbow Out) Dumbbell Pronated Rows Lying Wide Grip Cable Row Reverse Cable Flies Reverse Flies (Machine) Barbell Curls Plate Curls Hammer Curls MY THOUGHTS: Can you spot the postural mistakes I made in this video? I was doing different row variations so I tried out Dumbbell Pronated Rows the correct way to do this is with your elbow out (not in inwards your just doing normal rows and targeting your lat muscles that way). This exercise is mainly to work your scapula and rear delts at the back which is my weaker areas and I should work on that more. I’ll try a lighter weight next time and better my posture. MUSIC USED IN THIS VIDEO: Beatcore & Ashley Apollodor - Just Stay [NCS Release] [[[20171219 released]]] #armourfitnessdespatch #backtraining #back #bicepstraining #biceps #fitness #flexibility #ideasforpt #mindset #weighttraining (at Despatch, Eastern Cape, South Africa) https://www.instagram.com/p/Bze_cXEnPVp/?igshid=hxqqj06abry2