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sergiusz_serg_grzemny. #transformationtuesday •••
10 weeks •••
+6kg with minimal #bodyfat inc

#transformationtuesday ••• 10 weeks ••• +6kg with minimal #bodyfat increase. ••• Working crazy hours, +12 a day, sill managed to be in a calorie surplus. We went for good old high carb, low fat approach. ••• #transformation #muscle #musclegain #bulk #bulking #diet #hypertrophy #strength #size #manchester #personaltrainer #coach

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How to make DELOAD interesting 😇 ••• Have fun with TGU: Video 1: Bottom up kettlebell + a bowl + a ball ••• Video 2: Bottom up KB + shaker ••• Video 3: Double KB ••• Video 4: 15kg plate ••• #tgu #turkishgetup #strength #deloadweek #fitness #manchester #gym #thegymgroup #coach #shoulderworkout #shoulderstability #hipmobility @ugot2bestrong @zuzanna_sobczak @fitmaker_fischer

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Chin up +50kg x 5reps at 90kg bodyweight ••• 6 weeks ago I pulled my teres major doing Human Flags, so I’ve not been able to do chin ups at all. With a massive help from @a_rostworowska and her dry needling and perfect programming from @ugot2bestrong, I managed to get an all time PB at my third attempt after the injury :) ••• #manchester #chinup #chinups #calistenics #bodyweight #strength #functional #functionaltraining #health #coach #personaltrainer #uk #poland #slavic

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sergiusz_serg_grzemny. Great work by @the_lady_sybil today at #nodumbelles19 #powerlifting #c

Great work by @the_lady_sybil today at #nodumbelles19 #powerlifting #competition. She managed to hit some PBs despite having some lady issues 🚺 She came 1st in her category with a nice Gold Medal :) Squat: 107.5kg 🔴🔴🔴 depth 107.5kg ⚪️⚪️⚪️ 112.5kg 🔴🔴🔴 lifted with ease but needed more depth. ••• Bench 55kg ⚪️⚪️⚪️ 60kg 🔴🔴🔴 60kg 🔴🔴🔴 Well... 🚺 issues ••• Deadlift 105kg ⚪️⚪️⚪️ 110kg ⚪️⚪️⚪️ 115kg ⚪️⚪️⚪️ Gym PB and comp PB ••• Next stop - Push-Pull Competition in #macclesfield ••• #coach #strong #strength #personaltrainer #manchester #girlswholift #strongnotskinny #fitness

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It’s summer, so mandatory toilet selfie :) currently 92kg bodyweight. ••• I could say something motivating like: believe in yourself, you can do it, you need to be obsessed and dedicated. ••• Fuck that 😂 Just enjoy life, enjoy training and eat A BIT less 🙂 ••• #coach #beforeandafter #weightloss #weightlosstransformation #personaltrainer #strength #crossfit #bjj #mma #health #healthy #diet #nutrition #manchester #poland #uk

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It’s summer so it must be a good time to do a „mini cut” while bulking long term 😂😂😂 Still increasing strength using 2/1 approach and still remembering it’s all fun and games after all :) @fitmaker_fischer @ugot2bestrong ••• #coach #manchester #personaltrainer #transformation #beforeandafter #fatloss #weightlosstransformation #fitness #healthylifestyle #health #abs #workout #gym #fit #fitgirl #girlswholift #summer #cutebaby #cutedogs

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4 weeks difference in fixing uneven hips and lateral pelvic shift. If postural problems don’t cause any pain then don’t bother fixing them, yet in Chris’s case it caused him really bad back and hip pain. In this microcycle we focussed on unilateral exercises and pelvic stability. Chris is currently pain free :) ••• #coach #manchester #strong #strengthandconditioning #rehab #beforeandafter #hipmobility #stability #posture #mobility #movement

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#bjj tip nr 2: try contrast method to develop #power . Use the same or similar movement pattern for two different exercises. The first one should be #strength based, close to 80-85% max effort. The second one should be #speed based, lighter load, for example by using resistance bands. Thats my take on improving your takedowns: A1: Split squats with DB 3x4-6 @80% A2: Banded takedowns 3x6 Give it a go in your next programme. ••• #coach #manchester #strengthandconditioning #wrestling #mma #fitness #strong #progress #gym

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#bjj training tip: if you’re looking for a way to improve your takedowns especially from an arm drag - give this a go. Back extension with one arm row, teaches you how to use your hip and arm simultaneously and builds a bulletproof posterior chain. Use it with higher #volume on your GPP days, preferably away from heavy takedown/wrestling drills class. ••• #manchester #progress #coach #martialarts #strength #strengthandconditioning #wrestling #mma #ifuckingmissbjj😢

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Posted @withrepost@stephalmond21 “You know you’re wearing odd socks right?!” #gym #workout #handstands @thegymmanchesterdeansgate @sergiusz_serg_grzemny

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Posted @withrepost@claudia.gren Experimenting with new dietary (2/1) & training approach is paying offf 💅 I'm dropping body fat, maintaining muscle mass and hitting new PB's - what more could a girl want? 💓 Thank you @sergiusz_serg_grzemny & @fitmaker_fischer 🧙‍♂️ . . . . #bodytransformation #glutes #diet #iifym #fitness #shesquats #gymchick #gymlife #brunette #shorthair #hairstyles #muscles #gains #glutes #happy #instagood #powerlifting #fitspo #motivation #abs #lifting #girlsthatlift #strong #strength #quads #legs #bikini #selfie #weekend #health #progress

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#mbslingshot bench press - 80kg for 2reps. Part of @the_lady_sybil #powerlifting comp prep. A year ago she could barely do 55kg x2 ••• #manchester #personaltrainer #coach #bodybuilding #calisthenics #gymnastics #powerlifting #crossfit #diet #health #nutrition

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Posted @withrepost@claudia.gren Started from the bottom now we're here 😹 - New PB: 16 handstand push ups 🎉 - Training plan by coach @sergiusz_serg_grzemny

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