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‼️CHEST DAY WORKOUT‼️(Comment “DCG” and I’ll post the video for the last set from my previous post)—————————————————————————— 135 lbs x 50 reps 155 lbs x 40 reps 175 lbs x 30 reps 195 lbs x 20 reps 225 lbs x 10 reps 245 lbs x 1 rep 275 lbs x 1 rep 295 lbs x 1 rep 315 lbs x FAILED ❌❌❌ (Last set not posted 😂😂) ——————————————————————————#MOTIVATIONMONDAY #DIRTYCHAMPGANG #NATTYPACKBODYBUILDING #DIRTYCHAMPION #DCG #PHARMAFREAK #FREAKMODE #PHARMAFREAKTRIBE #OCBPRO #NGAPRO #NATURALBODYBUILDING


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Every gym rat at home right now doing their #quaratine #homeworkout.. #quarantinelife


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Check out the progress of one of the “Best of the Burgh” Body Transformation Competitors! WOW! 👊OCB “Best of the Burgh” Sunday, 5.3.20 Pittsburgh, PA ✅All Updated Event Details Are Posted at ocbonline.com . ➡️ FOLLOW @ocbpittsburgh . #ocb #theocb #ocbpro #proqualifier #natty #bodytransformation #npcpittsburghchampionships #npc #anbf #inbf #wnbf #nga #ifbbpa #contestprep #procard #procardhungry #sonshinefitness #bronzebeautyspraytan #specialtyicedistribution #bodybuilding_and_fitness_ #bikini #figure #physique #mensphysique #womensphysique #classicphysique


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Caught another #PumpAtThePark 💪🏼 . . Focused on shoulders and triceps with the band and PVC pipe again. I’ll have calisthenics mastered by the end of this madness 😂💀💪🏼 . . #bodybuilding #bodybuilder #fitness #fit #fitfam #fitspo #fitspiration #lift #gym #calisthenics #workout #work #aesthetic #leanmuscle #lean #natty #biceps #shredded #muscle #ocbpro #mondaymotivation #chest #arms #striations #delts #shoulders #quads #inspiration #motivation


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$125 reduced stoning option💚💚💚 Any design we post here we can customize, change stones color, fabric, connectors. No deposit, turn around time is 4-5 weeks. If you want to place order please fill out order (link in bio). Bikini - $125-$175 plus connectors ($125 - reduced stoning). Figure(wellness)- $185-$299 ($185 - reduced stoning). Visit our website valsbikikis.com and go to “shop” section for details. DM or Email if u have any questions. www.valsbikinis.posingsuit#custombikini#npc#npcbikinicompetitor#npccompetitor#ocb#fitness#fitnessbikini#ocbpro#ocbbikini#figuresuit#asf2020#bikiniprep#competitionbikini#valsbikinis#npcfigure #bodybuilding#competitionbikini#bikini#womensphysique#npcbikini#ifbbbikini#npcbikini#npcwellness


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Another classic red❤️❤️❤️ Any design we post here we can customize, change stones color, fabric, connectors. No deposit, turn around time is 4-5 weeks. If you want to place order please fill out order (link in bio). Bikini - $125-$175 plus connectors ($125 - reduced stoning). Figure(wellness)- $185-$299 ($185 - reduced stoning). Visit our website valsbikikis.com and go to “shop” section for details. DM or Email if u have any questions. www.valsbikinis.posingsuit#custombikini#npc#npcbikinicompetitor#npccompetitor#ocb#fitness#fitnessbikini#ocbpro#ocbbikini#figuresuit#asf2020#bikiniprep#competitionbikini#valsbikinis#npcfigure #bodybuilding#competitionbikini#bikini#womensphysique#npcbikini#ifbbbikini#npcbikini#npcwellness


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Beautiful red bikini ❤️❤️❤️ Any design we post here we can customize, change stones color, fabric, connectors. No deposit, turn around time is 4-5 weeks. If you want to place order please fill out order (link in bio). Bikini - $125-$175 plus connectors ($125 - reduced stoning). Figure(wellness)- $185-$299 ($185 - reduced stoning). Visit our website valsbikikis.com and go to “shop” section for details. DM or Email if u have any questions. www.valsbikinis.posingsuit#custombikini#npc#npcbikinicompetitor#npccompetitor#ocb#fitness#fitnessbikini#ocbpro#ocbbikini#figuresuit#asf2020#bikiniprep#competitionbikini#valsbikinis#npcfigure #bodybuilding#competitionbikini#bikini#womensphysique#npcbikini#ifbbbikini#npcbikini#npcwellness


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The way I see it, if you want the rainbow, you gotta put up with the rain. #odiorfitbody #motivationmonday #getting_it_in #nodaysoff #mensphysique #ocbpro #focus #happymonday #fitfam #keepmoving #justmovechallenge #justrain #we_love_the_grind #fitnessmotivation #healthymind #healthybody #fitover40 #get_it_in


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🎉❗️MY EBOOK IS LIVE❗️🎉 . This has been such a LONG time coming and I am SO excited to announce that the first of my Prep Hack Ebook series is now live on www.GLWNutrition.com! . This ebook has been in the works for the past year and I am finally able to get some of my best prep-hacked recipes into your hands- this round focused on BREAKFAST 🥞🍳🥯🥓 . From pancakes, to smoothies, to some delicious (weird?) takes on your classic oatmeal- these are some of my favorite recipes and thrown-together meal ideas that I live off of on my competition prep. Some of us are having a hard time sticking to a routine with everything getting flipped upside down in our worlds right now. I’ve been working hard to make this available as soon as I could and I hope this can help you stay on track while you stay at home. . Please tap the link in my bio and use discount code “THANKS” when you check out so this can be my free gift of support to you and your lifestyle goals during this crazy time at home ❤️ . Lovin you still, #Fitfam. We got this one day at a time ✌🏻🌎 Thank you always for supporting me and my dreams. . Tag me in your quarantined creations and please share and help spread the word! 😊 . . #SGN #fitspo #inspiration #mondaymotivation #mealprepmonday #stayathome #homeworkouts #fitnessgoals #healthgoals #nutrition #prep #glwnutrition #prephackebook #ebook #lifestyle #healthy #fitchicks #homefitness #prep #competitionprep #diet #lowcalorie #breakfast #recipes #healthyrecipes #figurecompetitor #athlete #naturabodybuilding #ocb #ocbpro


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🤯 My biggest pet peeve with home workouts... . . Scroll through IG for 30 seconds and you’ll undoubtedly see at least 5 home workouts. WHICH IS GREAT. Get those endorphins going and get your body moving. . . The problem for me is that many of the workouts rely on HIIT style training. That works for some people, but I would venture to say that most people are not used to training that way. Personally, HIIT style workouts are not my favorite and can lead to poor form and not targeting the desired muscle group. . . SO, I encourage everyone to S L O W. D O W N their movements. Actually feel the exercise where it’s intended to work. Even if your equipment is limited to a single dumbbell, you can get shit done. . . HIIT workouts aren’t bad. They’re great at getting a lot done in a short period of time. But since most of us have nothing but time, learn about other options and maximize what you have.


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@cara_fitch rockin’ her gorgeous #NudistV6 on True Red🔥 • Who else is diving into a pure red beauty?! • Now is the perfect time to start splitting up your payments for your summer show if you haven’t already gotten started😍 • Ready?! Questions?! 📧 info@KHCustoms.com • #KHCustoms #LuxeByKHCustoms


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IF I LOSE IT AINT OVER 🤴🏿✊🏿 ' ' ' ' ' ' ' ' #OCBPRO #MENSPHYSIQUE


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From yesterday’s leg workout. Lots of warm up moves that got my muscles ready, joints a little more mobile, and already feeling the burn. Warm up moves: . GLUTE KICKBACKS with a big pull up band anchored around the squat rack. Pressing through the heels of both feet. Squeezing my glutes. . MINIBAND ABDUCTIONS to work the medial glute. Standing upright and trying to avoid and sideways lean. Both feet at 12 o’clock. Moving leg slightly behind the anchor leg. Pause at the top. . GLIDER REAR LUNGES with a focus on the glutes. Weight in the heel of the anchor leg. Forward lean the whole time. . 1-LEG SUPINE STABILITY BALL HAMSTRING CURLS. I hate these! I could have my hips higher but I felt every. Single. One. Of. These. . STEP UPS to hit my quads. Weight more in the hall of the foot. Keeping it there as much as possible on the anchor leg. Damn I miss the leg extension machine. And not my banded version but the real one in the gym. . BANDED SQUATS This was my big move. 6 sets. Working my way heavier. Focusing on tempo. Slowly lowering and powering up to standing. This was the first time trying this set up in my squat rack. I’m pleased! . T-BELL PLIÉ SQUATS Recalling working the tush here. Squeezing. It’s 🍑 building time! . POP SQUATS to finish. With a band got some extra 🔥! . . . #legday #legworkout #legdayworkout #legday🍑 #legs #bootyburn #booty #bootyworkout #squats #homegym #homeworkout #homeworkouts #tbell #bandedsquats #bandedworkouts #ocbpro #mastersfigurepro #fitover40 #womenwholift #natty #naturalathlete #lungesandsquats #lunges #hamstringsandglutes #pliesquats #bandedworkout #strongwoman


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Look everyone I found some clients to train!!! In an effort to keep safe and sane we did a little family workout:) they are learning fast and I know I know I need to work on my sportsmanship but it still feels good to say “I win!!!” Even against 5 year olds. By the way they had the audacity to refuse payment for this session 😂doing our best to still have fun and stay positive but really this is hard and I freaking miss normal life 😫 missing my clients missing my routine missing all the day to day activities we all took for granted. So I believe in the end we learn appreciation and how important it is to SLOW DOWN and show gratitude for all that you have, and for your health and family. #fitfam #gratitide #findhumor #family #fitmom #azcoach #ocbpro #figurepro #fitness


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Gyms? Gyms? We ain’t got no gyms! We don’t need no stinking gymmmmsssss!😆💪🏻 ——- For real though, I’m gonna look a lot more bikini than figure once this is all said and done....but I’m surprisingly ok with all of it.🤷‍♀️ ——- Hope all of you are hangin in there and seein the bright side of all this. I absolutely do.❤️👊🏻💪🏻 #naturalbodybuilding #takeittothestreets #girlswhoflex #notagymselfie #ocbpro #shorthairdontcare #girlswithmuscle #momswithmuscle #nattymuscle #liftlikeagirl #girlswithgains #fitgeek #carpediem #sundayfunday #momswholift


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Welcome adversity and love and you will no longer be bored. Stay Intentional... not “ATTENTIONAL” 🛑 #covid_19 #quarantine #workout #homeworkout #ocbpro #bodybuilding #fit #photooftheday #motivation #nowxcuses #behumble #beintentional❕ #@officialocb_page #change


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Still can’t squat (three weeks to go), but that doesn’t stop me from hammering away at legs through isolation movements. Improvise and adapt, don’t wait around for the perfect time. It doesn’t exist. • • • • #fitfam #fitness #fitnessmotivation #gym #workout #workoutmotivation #bodybuilding #tattoo #naturalbodybuilding #health #healthylifestyle #ocb #wnbf #ifpa #inbf #wnbfpro #ifpapro #ocbpro #fitdad #homegym


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The world is so crazy right now. Writing with the @replacire guys via zoom meetings and keeping to my training/diet are the only remnants of my usual schedule left. Nothing makes you appreciate the little things, like going to your buddies house or the gym like a global pandemic I guess 😬 #bodybuilding #quarantinegains #frontdoublebicep #shredded #ocb #ocbpro #gasp #rari #teamleanphysique #stayfocused #staymotivated


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CANT FOLD, IM HITTIN MY GOALS IM DOIN IT WITH PRIDE 💪🏿🤴🏿 ' ' ' ' ' ' ' #OCBPRO #MENSPHYSIQUE


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Random. @apefitbxg had me looking for something, I came across this and had to post. First show. Prepped by: @muscle_management . OCB Capital City Classic Dec. 2, 2017. Received my OCB Pro card first show, helluva feeling for sure. But I haven’t looked at these photos in years. 🤔 🔥💨 #SUPERNATURAL #DIRTYCHAMPGANG #OCBPRO #NGAPRO #NATTYPACKBODYBUILDING #DCG #DIRTYCHAMPION #PHARMAFREAK #FREAKMODE #PHARMAFREAKTRIBE #NATURALBODYBUILDING


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sourdough starter steps are in my story! 😋 👆this sourdough is from @wholefoods but in a few more days I’ll be baking my own homemade sourdough bread! @jovialfoods thank you for sharing your sourdough recipe! 🤩 I’m stoked. chili + sourdough + cheese recipe below 🥖🌶🧀 . MACROS: 24gP 4gF 103gC 550 Calories . 1 1/2 cup canned tomatoes + juice 3/4 cup canned kidney beans 1/2 cup canned @giorgiofresh mushrooms 1/2 cup fresh onion 3 cloves fresh garlic 1/8 teaspoon of each: @frontiercoop cayenne pepper, chili powder, black pepper, red pepper flakes, @natierrasuperfoods salt. . Combine all ingredients above + bring to a light boil (medium heat) for 10 minutes. Low heat 30 minutes. I added 1/8 cup @wholefoods plant based cheddar cheese alternative + 4oz sourdough. #whatveganseat #veganiifym #iifym #wholefoods #vegan #veganfood #veganathlete #naturalathlete #macros #carbs #carbsohard #plantgang #vegancommunity #bikinipro #ocbpro #ocbbikini #ocbbikinipro #probikini #bikinicompetitor #veganbikinicompetitor #veganbodybuildingfood #vegansofig #veganfoodshare #chili #veganchili #sourdough #sourdoughbread #sourdoughstarter #dairyfree #vegancheese


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‼️CORONAVIRUS CANT STOP US‼️ . The @ocbcommittofit is scheduled as planned. I expect and hope that this event will take place LIVE. However, if the current state of affairs continues, this contest will be held virtually. Both data and presentation submissions will be accepted electronically. . ➡️ Registration extended thru 5/1! . August 1, 2020 - Norfolk, VA ▪️Contest opens March 1st! ▪️Divisions for men and women! ▪️Awards for every contestant! ▪️Cash prizes for winning coaches! ▪️Everyone receives an OCB food prep cooler to stay on track after the contest! ▪️No subjectivity in judging - 100% based on data submitted via InBody @inbodyusa ▪️Coaches with 3+ contestants entered receive free access to the event. ▪️Winners will receive free entry into any OCB contest held in 2020. . ➡️ Details in the LINK IN BIO @ocbcommittofit and on OCBonline.com . Promoted by @mojoocbpro . #ocb #ocbpro #theocb #natty #transformationtuesday #goals #nutrition #getfit #gethealthy #transformationcontest #weightloss @ Norfolk, Virginia


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‼️CORONAVIRUS CANT STOP US‼️ . The @ocbcommittofit is scheduled as planned. I expect and hope that this event will take place LIVE. However, if the current state of affairs continues, this contest will be held virtually. Both data and presentation submissions will be accepted electronically. . ➡️ Registration extended thru 5/1! . August 1, 2020 - Norfolk, VA ▪️Contest opens March 1st! ▪️Divisions for men and women! ▪️Awards for every contestant! ▪️Cash prizes for winning coaches! ▪️Everyone receives an OCB food prep cooler to stay on track after the contest! ▪️No subjectivity in judging - 100% based on data submitted via InBody @inbodyusa ▪️Coaches with 3+ contestants entered receive free access to the event. ▪️Winners will receive free entry into any OCB contest held in 2020. . ➡️ Details in the LINK IN BIO @ocbcommittofit and on OCBonline.com . Promoted by @mojoocbpro . #ocb #ocbpro #theocb #natty #transformationtuesday #goals #nutrition #getfit #gethealthy #transformationcontest #weightloss @ Norfolk, Virginia


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Keeping busy! Try to stay positive and train regularly! #naturalbodybuilding #contestprep #homegym #diet #mastersbodybuilding #ocb #ocbpro


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A little throwback to when Coach JR got shown up by @lindseygiggey with them lats. And she really shows up @eatinfoss on the traps game 🤫😂😘 #teammuscletime #ocbpro #bikinicompetitor #bikini #booty #glutes #bootybuulder #realwomenhavecurves #redhead #sassy #lats #legs #curves #hourglass #havefun #besilly #team #family #mainemuscle


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