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Hiya👋🏼 glad I’m starting to feel leaner each week but also stronger and doc says me knee is strong as a rock as well! #6monthpostop #12weeksout Each set has 2 RIR 3x7-8 RDLs with dumbbells at 150lb 3x12 leg curls ➡️ light weight seated rows 2x6-7 chest supported rows 3x8-10 last pull downs 3x12 incline curls 3x10 cable crunches Agility ladders for knee

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isaac.weber5. I honestly thought I tore a muscle..😂
I was mid-rep, doing some bent

I honestly thought I tore a muscle..😂 I was mid-rep, doing some bent over rows, and I felt a large tear near my lats. I immediately thought I tore my lat but thank god it just just the shirt tearing. _ _ @brandon.larkin.777 to big of lats.😂 _ _ _ #bodybuilding #physique #lats #barbellrows #mensphysique #motivation #letsgetit #workout #12weeksout #showtime #grind

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firstclass.fitfashion. What do want to see from #FirstClass?? I'm rebuilding the website- inc

What do want to see from #FirstClass?? I'm rebuilding the website- including a new web address- restocking new inventory, and planning to add a few more items to the menu. Excited for this and I know many of you are too! Again, #thankyou for all the #love- I'm so grateful to have women like you in my corner! 💋 #flex #fitness #IG #Grind #goals #athlete #fitfam #npcbikini #instafit #instafitness #fitnessmodel #exercise #gymlife #bikinicompetitor #girlswholift #weights #fit #girlswithmuscle #bodybuilder #7weeksout #8weeksout #12weeksout #figurecompetitor #lift #fitspo #npc #gymlife #ifbb

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Motivation has been off and on, but it’s nice to see I can still bring the fire when needed. 205/451 PR double #12weeksout

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It’s been a long last 2 weeks but still gotta get the work in regardless 🤷🏾‍♂️🤷🏾‍♂️...can’t wait to get things back in order and hit some big numbers..the weeks are slowly counting down ✊🏾💪🏾 • • • • #teamjoeyflexx #flexxtrainingsystems #squat #bench #deadlift #usapl #gains #bacon #gym #83kg #powerlifting #powerlifter #weighlifting #instafitness #councilfitness #blackfitness #757 #757fitness #12WeeksOut

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retiredhookahpapi. 😴 now 😴forever #12WeeksOut

😴 now 😴forever #12WeeksOut

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_rmfit_. Working on some of my weaknesses today! Started off with some beltless

Working on some of my weaknesses today! Started off with some beltless pause deadlifts with a double overhand grip. Next I did some pause deadlifts with a belt and a mixed grip. #12weeksout — First 📹: 3x5 @ 155# Second 📹: 3x5 @ 185#

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Every time we went somewhere or got ready for swimming last week, I kept thinking, eeeek - next time we’re on holiday we’ll be outnumbered!! 😬 . Are we ready for three cubs? Absolutely not. I don’t think anyone is ever ‘ready’ for such a life change. . You just get up each day and get in the ring! 😂💪🏼 . It’s true what they say and I read it so often but parenting is the hardest yet the most rewarding thing in the world ♥️ ... but please, seriously - SEND HELP COME OCTOBER!!! . Shiz is getting real! 🧑🏼🧑🏻👶🏼 . . . . . . . #12weeksout

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skinny_mooie. This was amazing 😍😍😍 Salt and pepper fish (Aldi) with dry roasted p

This was amazing 😍😍😍 Salt and pepper fish (Aldi) with dry roasted potatoes & @birdseyeuk steam fresh green medley with garlic & herbs 😋 #healthyeating #12weeksout #weightloss #weightlossjourney #weightlosscommunity #fooddiary #caloriecounting #mfp #myfitnesspal #macros

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usapowerliftingohio. #Repost @1_beezy @get_reposter 
A mini deload this week, 190kg/418lbs

#Repost @1_beezy @get_reposter A mini deload this week, 190kg/418lbs for a few sets of 4 on squats followed by a top set on bench of 140kg/308lbs with some volume after.. Overall, solid day #12weeksout

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skinny_mooie. Lunch was cooked chicken breast mixed with basmati rice & greens 😋 #l

Lunch was cooked chicken breast mixed with basmati rice & greens 😋 #lunch #healthyeating #12weeksout #weightloss #weightlossjourney #weightlosscommunity #fooddiary #caloriecounting #mfp #myfitnesspal #macros

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skinny_mooie. Breakfast this morning was strawberry yog topped with fruit & nut gran

Breakfast this morning was strawberry yog topped with fruit & nut granola #breakfast #healthyeating #12weeksout #weightloss #weightlossjourney #weightlosscommunity #fooddiary #caloriecounting #mfp #myfitnesspal #macros

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skinny_mooie. Group PT tonight 🥵🔥🔥 We survived @jmclarky19 @kelharford 🙌🏻 Thank

Group PT tonight 🥵🔥🔥 We survived @jmclarky19 @kelharford 🙌🏻 Thanks @cbrookypt 🏋🏼‍♀️ #grouppt #pt #ptsession #fitness #gym #team12weeksout #12weeksout #applewatch

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sets of 8 are one thing, but sets of 8 at iron in the summertime.....faaaaack 🥴🥵 • last night's squats, 3x8x235lbs. only recorded my last set, bc i basically just record em for @robertgurrath & my coach to see, but they were both there with me so what a day huh. • ps look how hot my bf is UGH 😩😍😍😍🤗🔥 • • #12weeksout #lastsetbestset

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mikayla.lifts. Hi bench, how are ya? 
_
Slowly getting back in the groove. 110x8, 100

Hi bench, how are ya? _ Slowly getting back in the groove. 110x8, 100 2x8 _ Lots of volume coming up this prep, but I'm super excited to see where this takes me 😁 _ Coaching and programming, always by the best @brittany_kohnke _ #powerlifter #powerlifiting #usapl #usaplarizona #powerliftingwomen #plw #gwpl #stronggirl #strongwomen #weightloss #transformation #motivated #fit #fitness #health #healthy #sbd #bench #benchpress #chestday #bulk #72kg #volume #brittanykohnketraining #omegastronggym #meetprep #12weeksout

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_jessicawester. It’s been about a week since I’ve lifted anything heavy, and I’m itchi

It’s been about a week since I’ve lifted anything heavy, and I’m itching to get back at it. 💀 ⁣ ⁣ Not itching to get back to these tho. I hate conventional 5ever. Just some 315lb/143kg beltless doubles. ⁣ ⁣ ⁣ #12weeksout #hwpo #gwpl #63kg #headdowneyesforward

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As many of you know, my plans to compete in this months #nffsupershow2019 were halted back in February due to a fractured wrist. What was supposed to be a 7 week recovery turned into 3.5 months which included surgery. Needless to say, those 3 months were difficult both mentally and physically, and I was incredibly disappointed to not be able to compete as originally planned. Even with the setback in front of me, I didn’t let that discourage or defeat me, and I am now 12 weeks out from competing in October. I never thought I would say this, but I am grateful for the injury I walked through. It showed me I was much stronger than I thought, and it made me grateful for the simple blessings I have been given like the use of all my limbs. I bounced back from this and am almost at 100% of where I had been prior to hurting myself. But, there are so many people out there that aren’t as fortunate as I am. They don’t have the ability to move freely like I do, and I can’t imagine how difficult that can be to live with. During the remainder of this prep, I will be raising money for the Lone Star Paralysis Foundation to aid in paralysis research and to support therapy for the patients there. Please consider blessing this foundation with a donation. Link is in bio ❤️ #giving #itisbettertogivethantoreceive #payitforward #helpthosethatcanthelpthemselves #helpthoseinneed #beablessing #fundraiser #prep #competitionprep #fitness #fitnessgirl #fitfam #12weeksout #bikinicompetitor #bikinicompetition #bikinicompetitiontraining #bikinicompetitionprep #preplife

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🌿 I am falling in love with the process of becoming the very BEST version of myself. I’m now 12 weeks out from my show date {Oct 12th} I’m pushing my body to perform the best it can every workout. At this point the mood swings are REAL 🤨and the workouts are hard but I’m strong and confident. I’m ready to kill these next 12 weeks 💪🏽 . . #fitnessjourney #reachyourpotential #bodybuilding #growing🍑 #growingmentally #pushthruthepain #bikinicomp #athlete #tiredbutpersistent #legdaykillsme #12weeksOut #bikiniprep

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emilymailloux22. On the docket for Sunday were deadlifts and front squats. Checked the

On the docket for Sunday were deadlifts and front squats. Checked the ego at the door and took the weight down because deadlifts have been frustrating the hell out of me. Managed 6 reps with 225 for my top set; nothing too exciting, but they felt pretty good for the first time in weeks, and my glutes and hams have been sore for two days so that’s a good sign I’m not pulling with my back too much. Almost blacked out on these front squats but we got through it. #girlswhopowerlift #peachgang #gwplgear #thunderthighs #12weeksout #isurvived #barely #onwardsandupwards

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Capture the moment when a good lightning and a chestpump flows together. #12weeksout #gymlife #neverstop #bodybuilding #naturalbodybuilding #bestfriends #samegoals #ncobb #instafit #fitbelgium

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SO MANY SQUATS. Worked on keeping upright coming out of the hole and hip drive last night. As well as stability in the core with those fun dangling squats 🤪 hit a new PR of 245x3 although that last rep looked more like a good morning...day 1 meet prep training with @hotdoc11 #12weeksout • • • • • #powerlift #powerlifter #powerlifting #thickthighs #thunderthighs #monolift #powerliftingwomen #thickthighssavelives #squats #bench #deadlift #progress #upliftandliftheavy #striveformorewomen #gym #girlswholift #powerliftingwomen #girlswhopowerlift #GWPL #gwplnation #heavyweights #mass_iron #strength #strengthshop #buildstrength #rpstrength #rpfitgirls #girlswholiftheavy #peachgang #depthbeforedishonor @mass_iron

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_thatbeardedgingerpl. Deadlifts with \"jadey UGG lady\" 😂
Positioning feeling much better tha

Deadlifts with "jadey UGG lady" 😂 Positioning feeling much better than last few weeks so very happy with this 😁 Top single 2x1 @220kg Back offs 1x6+1x5 @190kg And accessories. Coached by @procakliftsthings Big dogs @helene_merc @miss_kellz83 @_miss_jadey_strong_lady_ @lil.dumboi . .. .. .. .. #melbournecup #12weeksout #powerlifting #proraw #bodybuilding #gym #weightlifting #motivation #deadlift #squat #workout #strong #fit #strength #crossfit #benchpress #gains #training #fitnessmotivation #gymlife #squats #power #fitfam #powerlifter #muscle #bench #health #strongman #weights

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kirppu78. Holy shit!! Kisaaja info sähköpostissa! 🤪🤪🤪🤘🤘🤘👍👍👍👌👌👌🦄🦄🦄

Holy shit!! Kisaaja info sähköpostissa! 🤪🤪🤪🤘🤘🤘👍👍👍👌👌👌🦄🦄🦄🦄🤗🤗🤗😀😀😀 #ironrebelshowdenmark #ironrebelshowproqualifer #teambullsallout #baoarmy #bullsallout #kirppubodaa #figure #olisimpapro #salonhenna #beautynemesis #hierojajarileino #12weeksout

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selcanozdemir795. Una próxima Wellness #12weeksout y una próxima Bikini #10weeksout 👙🌸

Una próxima Wellness #12weeksout y una próxima Bikini #10weeksout 👙🌸💕 🔺COACH @arturator79 🔻 #TEAMPINTO⚜️

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Tried something new today... i kinda like it... I’m kinda sore = gainzzzz 🤪 If you try this, remember to squeeeze at the top! Check my story for the rest of the workout 🔥 • • • #projectgetright #pgr #PGRBC #personaltrainer #fitnesscoach #blackgirlfitfam #ohiogains #nashvillefit #collegefitness #hbcufit #planetfitness #cableworkout #cables #legday #npccompetitor #12weeksout #workoutplans #explorepage #fitness #workoutmotivation #fitspiration #weightliftingwomen #compete

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firstclass.fitfashion. It's been a few months- I thought I was ready to close the doors as I

It's been a few months- I thought I was ready to close the doors as I prepared to make my move across the country from North Carolina to San Diego, California with my boys. Here I am, happily settled in San Diego, thinking about how much I miss the business, the ladies I have met, and getting y'all glammed up for the stage. I want to bring @firstclassfitjewelry back. I'm going to bring it back! Be prepared- late August- here I come! #NPC #preplife #npcbikini #bikinicompetitor #bikiniprep #npccompetitor #npcfigure #Grind #goals #athlete #fitlife #wbff #physique #ocbbikini #fitness #exercise #contestprep #girlswholift #shesquats #legday #fit #girlswithmuscle #12weeksout #eatclean #6weeksout #8weeksout #shelifts #FirstClassFitJewelry

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Haven’t done sets bigger than 5 in months. 10RM RPE7 took me almost 2min. 😵 415x1x10. Dropsets of 10s at 375. 2sec. Paused sets at 325. Belt Squats for 10s and accessory. #volumeishard #powerlifter #powerlifting #uspapowerlifting #powerliftingmotivation #squats #juggernaut #juggernauttraining #roadto600 #irondog2 #12weeksout

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M o n d a y 🙌🏻 • Prep Monday’s are always exciting. My weekend check ins usually bring new changes to the plan and I step forward in to the week ready to CRUSH those changes. • This week is no different. Solid drop in my macros and an increase to my cardio, with a little intervals to spice that up 🔥 • It’s no secret that prep it’s just a slow and consistent shift in to a larger caloric deficit. As my food continues to decrease I start shifting how I balance my meals! At higher/maintenance macros, I’m able to eat a full plate of proteins, carbs, and fats. But as prep continues we must start prioritizing my macros with different meals, this is where I start implementing something called V O L U M E eating🙌🏻 • Sounds fancy but it’s just a simple way of saying that as I shift the majority of my carbs to my meals before/after my training, I start adding low calorie high volume foods to my other meals to ease the plight on my mind that I am in fact, eating less. • My fav volume foods?👇🏻 • Cauliflower, cabbage, zucchini, mushrooms, spinach, and @nupasta !! • What’s your favourite volume food?😍 • #vancityshowdown #vancityshowdown2019 #vancouverfitfam #nanaimofitfam #volumeeating #iifym #flexibledieting #clarashippfitness #teamshippy #shippystyle #eatclean #mealprep #naturalbikinicompetitor #bikiniprep #12weeksout #fitness #gymgirls

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Single @136kg / 299.9lb ~ 300lb w/ cringe loading bc I was lazy. - Last working set @115kg / 253.6lb w/ my new SBD Belt. EOOWWWW 🤪 4th set of 3 @65kg / 143lb. @joeyflexx7. 6ish lbs under last comp. Feeling good, lean-ish and stwong. #flexxtrainingsystems #teamjoeyflexx #12weeksout

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_jessicawester. It’s moments like this that make you realize opening all those pickles

It’s moments like this that make you realize opening all those pickles jars finally pays off.⁣ ⁣ #12weeksout #youaintseennothingyet #LFG #hwpo #gwpl #63kg #headdowneyesforward

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A mini deload this week, 190kg/418lbs for a few sets of 4 on squats followed by a top set on bench of 140kg/308lbs with some volume after.. Overall, solid day #12weeksout

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