#teammusclecoach

Instagram photos and videos

#captainaustralia#olympicweightlifting#weightlifter#olympiclifting#captnfit#crossfit#powerlifting#chickswholift#bodybuilding#girlswithmuscle#TeamMuscleCoach#weightlifting#girlswholift#instagood#instadaily#hardwork#ambassador#teammusclecoach#muscle#stretch#hookgrip#flex#downnotout#transformationthis#clean

Hashtags #teammusclecoach for Instagram

❌RULE ONE ☝🏽 of the Thrasher Crew….
-
-
If asked by a fellow #thrasher🀘🏽 Crew member if you’d like to partake in a workout that may very well take you to the depths of the HURT LOCKER and quite possibly leave you STRANDED there for good 😈😈 The answer is and always will be......
-β€¨β€˜Hell MOTHER FUCKING YES!!’ 😝🀘🏽 after that and ONLY after that it is then ok to ask the DETAILS of the workout πŸ™ŒπŸ½
-
#captnfit #captainaustralia #drfat #thursdaythrasher #thrashercrew #forks #weightvest #hurtlocker #paincave #theanswerisalwaysyes #justgetitdone


4

Like a baby giraffe learning to walk πŸ¦’ here are my "power" snatches (really just shit snatches), C&J and sketchy squats πŸ€·πŸΌβ€β™€οΈ #rehabbing #injuries βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–
-
-
-
-
-
#TeamMuscleCoach #weightlifting #olympicweightlifting #weightlifter #olympiclifting #bodybuilding #crossfit #powerlifting #girlswholift #chickswholift #girlswithmuscle


3

Actually managed to lift some tiny, itty little bitty weight today. Tomorrow will be more (🀞🏼). Back & ankle rehabbing is going the right way πŸ™‹πŸΌβ€β™€οΈ
βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–
-
-
-
-
-
#TeamMuscleCoach #weightlifting #olympicweightlifting #weightlifter #olympiclifting #bodybuilding #crossfit #powerlifting #girlswholift #chickswholift #girlswithmuscle


0

I wonder, why despite all the information we have about health and nutrition, and being on of the most active nations on Earth, Australia is one of the most obese nation on Earth? do you have the answer? If you do, then you are wrong. I see so many so called Personal Trainers provide the one size fit all answer - eating less and exercising more. I also see so many people get in amazing shapes for their physique competitions only to lose it all and blow out within a few weeks of their comp. If you think you have the answer, then think again, you are most likely WRONG! You probably don’t understand the complexity with dealing with these Issues. Simple solutions like eating less and exercising more is only scratching the surface, and are nice but ignore the bigger issues behind it all. So, what are the elements that make this issue so complex? What are the elements that make us eat more?


13

Work with what you've got and focus on improving the aspects you can improve πŸ€”πŸ’ͺ


5

No goal was ever met without a little sweat πŸ™ŒπŸ½ or in this case... I fkn truck load of it πŸ˜…πŸ€˜πŸ½ -
#captnfit #captainaustralia #testertuesdays #hardwork #sweat #gains #paincave #hurtlocker #bloodsweatrespect #vascularity


4

The pain you feel today is the strength you have tomorrow πŸ’ͺ


2

Only when compassion is present, will people allow themselves to see the truth. Compassion is a Vehicle that Frees You from Self-Centeredness. Ultimately, Compassion is a kind of healing agent which helps us to tolerate the hurt of seeing the truth.
-
The new and bold Core tracksuit from @doyoueven is dropping Thursday 16th August. To save 10% use code Ofi10.


22

Eeeep some of my favourite @activetruth prints are on 🌸SALE🌸 and you can still use my code emiliaphillips to get an additional $20 off!! 😱

Disclaimer: this is not a paid ad, I just love them so freaking much! πŸ’•


6

🚫 No feet. No squats. No weight. No(t) much of anything. 🚫 Have been carrying around about four separate injuries for the past three weeks & I'd be kinda happy to get rid of them now πŸ‘‹πŸΌπŸ‘‹πŸΌ looking forward to proper programmed training whenever my body allows. #soon #pls
βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–
-
-
-
-
-
#TeamMuscleCoach #weightlifting #olympicweightlifting #weightlifter #olympiclifting #bodybuilding #crossfit #powerlifting #girlswholift #chickswholift #girlswithmuscle


1

Nothing heavy but guaranteed pain. Final exercise of the day close stance leg press super set with walking lunges for how ever many step it took to walk the length of the gym.
β €β €β €β €β €β €β €β €β €
The quads were pumped and cramping after this finisher and was a perfect way to walk out the gym... legs fried πŸ—


4

πŸ™…πŸ½β€β™‚οΈπŸ™…πŸ½β€β™‚οΈ
NEVER.
MISS. A.
MONDAY! 😈🀘🏽
-
It is no coincidence that I routinely train deadlifts and back EVERY Monday! πŸ™ŒπŸ½ I do it because I genuinely love that session and get fkn excited just thinking about it 🀘🏽😝 so there’s no way in hell I’m gonna miss it!! πŸ™…πŸ½β€β™‚οΈ
-
βœ… Find something you love to do and plan in for Monday’s!! That way you kick your week off the right way 😝πŸ’ͺ🏽
-
#captnfit #captainaustralia #mondaymotivation #deadlifts #deficitdeadlift #glutes #hamstrings #ripthatshit #toit #nevermissamonday


4

πŸ’₯FIT-FAMπŸ’₯
-
So Grateful to have such a bunch of fkn awesome humans in my life!! Seriously one of the best Birthdays I’ve had! 🀘🏽😝
-
βœ–οΈKicked off the day doing what I love most… Training @f45_training_eltham and was surprised by these legends with some Mini Birthday Cake Protein Bites with candles! πŸŽ‚ πŸŽ‚ πŸ’ͺ🏽 @optimumnutrition.au (Swipe to see video πŸ‘‰πŸ½)
-
βœ–οΈThen later on in the arvo I busted out 1000 Burpees in 1hr50mins with another awesome bunch of weapons! @thedrfatblueprint @yianzalti @mrsnoochi #fitfam #makingains #birthdayburpees #squadgoals #captnfit #captainaustralia #hurtlocker #teamtraining #f45training


17

Sunday funday with a solid delts, biceps and triceps session.
β €β €β €β €β €β €β €β €β €
My enjoyment for training had become a little stale, but the slight change has really made a huge difference in my enjoyment.
β €β €β €β €β €β €β €β €β €
Don't get me wrong I always love training but I think at some point everyone goes through little phases and just need a slight change in program to bring back the enjoyment in their training.
β €β €β €β €β €β €β €β €β €
Today's sessions took me back to my older style of training with a few drop sets and super sets and I loved every minute. Can say my arms are smoked after today but I wouldn't want it any other way πŸ’ͺ


1

πŸ’₯1000 BURPEESπŸ’₯ -
YES you read that correctly! Yesterday I sucked these poor souls @yianzalti @thedrfatblueprint @mrsnoochi into doing 1000 Burpees with me for my 23rd Birthday workout 😈🀘🏽 and it was the definition of a mental GRIND! 😡 BUT WE FUCKING DID IT! 🀘🏽😝
-
I wish it was as quick as this Time Lapse makes it look (SWIPE πŸ‘‰πŸ½) πŸ˜‚ Instead it took us 1hr 50mins of silencing those demons and JUST GETTING IT DONE! So proud of these Guys! Serious Mental Strength! 😈🧠
-
#captnfit #captainaustralia #drfat #1000burpees #mentalstrength #paincave #hurtlocker #bananapeelers #dicksmashers #birthdayburpees


18

Suns out, tree trunks out 🌳 Have friends in your life that are happy to take photos of your legs for you πŸ˜‚ @celestinebettiol


11

A year ago today I competed in my first novice comp. Who knew what a crazy year ahead that would bring! From a 450kg total at the novice comp in August 2016 to a 570kg total at ProRawX in March 2017 (I will never see gains like that again πŸ˜‚).


10

No I don't have some sort of skin disease those marks are from yesterday's massage which has done me good.
β €β €β €β €β €β €β €β €β €
Went into today's session and the contractions felt better as I could move freely. I often neglect getting things like massage but they truely do have a place in progression.
β €β €β €β €β €β €β €β €β €
Personally I can do as much self massage or stretching but nothing is as good as getting someone else getting in and releasing those tight areas.
β €β €β €β €β €β €β €β €β €
Do you get frequent massages? Let me know why you do or don't? πŸ€”


10

After changing to high bar on my last set last week today was my first session fully swapping to high bar.
β €β €β €β €β €β €β €β €β €
Previously I’ve got caught up on just trying to move as much weight as possible and I’m doing so I really don’t think I was getting much out of squats besides a tight lower back.
β €β €β €β €β €β €β €β €β €
Switching to their higher bar after today’s session my legs are cooked and my lower back feels fine even 2 days after rack pulls so that’s a massive win.
β €β €β €β €β €β €β €β €β €
Still trying to learn the movement but it’s feeling good so far and looking forward to a few more weeks of doing this movement πŸ’ͺ
β €β €β €β €β €β €β €β €β €
What squats do you do/prefer? πŸ€”


5

πŸ’₯LOOK OUT E-TOWN😈
-
Now that we both have @tacticalsource weightvests... you can bet the crispest of high fives βœ‹πŸ½ #deadpool that you’ll see us roaming the Streets, Hills, Ovals, Gyms and any other fitness based establishments .......
-
βœ”οΈDoing CRAZY shit! 😝
βœ”οΈRocking MAD patches
βœ”οΈGiving these vests the THRASHING of a lifetime 🀘🏽😝 ..
-
#captnfit #drfat #captainaustralia #maximumeffort #weightvesttraining #weightvest #patchgamestrong #getitdone #hardwork #dedication


5

Hanging up my lifters for a while.
Two weeks ago, I sprained my forearm, then last week I seized up my right hip. I twisted my ankle on Monday whilst running down the stairs... two days before I was due to have surgery (yesterday). Taking this all as a small sign to take a week or so off WL and just enjoy a different style of training, whilst trying to carry over *some* WL things. πŸ™πŸΌ
βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–
-
-
-
-
-
#TeamMuscleCoach #weightlifting #olympicweightlifting #weightlifter #olympiclifting #bodybuilding #crossfit #powerlifting #girlswholift #chickswholift #girlswithmuscle


2

πŸ’₯BTTB - Back to the BasicsπŸ’₯
-
Sometimes you have to take a step back in order to take a step forward! πŸ™ŒπŸ½ I neglected improving my Back Squat for a long time because it has always felt Uncomfortable! πŸ˜£πŸ‘ŽπŸ½
-
Well I’m pleased to say that today I they actually felt Better and I feel like I’m hitting better depth… WHICH IM FKN PUMPED ABOUT! 😝
-
πŸ’₯HELP MEπŸ’₯
This is a video (Swipe to see the video πŸ‘‰πŸ½πŸ‘‰πŸ½) of one of my sets from this morning (10x 85kg) πŸ™ŒπŸ½ If you have any…. βœ–οΈTIPS
βœ–οΈCRITICISMS
βœ–οΈIMPROVEMENTS
Please tell me…. Because I want too make sure I Get it done RIGHT! Cheers FAM 😝🀘🏽
-
#Captnfit #captainaustralia #squats #squatform #formpolice #legday #bootygainz #instagood #wheytomuch #asstograss


9

The reason why we struggle with insecurity is because we compare our behind the scenes with everyone's highlight reel.
β €β €β €β €β €β €β €β €β €
With social media getting bigger and bigger it can be hard not to compare yourself to others. But remember most of the stuff on the internet/social media is when people are looking at their best.
β €β €β €β €β €β €β €β €β €
Look at others for inspiration but don't get down on your own achievements because you don't look like someone else. You're unique so embrace it πŸ’ͺ


8

Am I actually Fit?? πŸ€·πŸ½β€β™‚οΈπŸ€”
-
Because this @assaultairbike is seriously the most Humbling piece of equipment i’ve used! πŸ™ŒπŸ½πŸ˜…πŸ€’.... -
I like to think of myself (CaptnFit) as a pretty fit individual πŸƒπŸ½β€β™‚οΈπŸ‹πŸ½β€β™‚οΈπŸš΄πŸ½β€β™‚οΈ but a 20 second MAX effort on this bad boy is MORE than enough to send my heart rate through the roof… and me to the hurt locker! πŸ˜ˆπŸ™ŒπŸ½ -
#captnfit #captainaustralia #amifityet #deathbyassaultbike #cardio #assaultbike #hardwork #dedication #instagood #ambassador #hurtlocker #paincave


1

Happy with how my second rack pull session of this new training block went today with a 2 rep increase on last week 160x10.
β €β €β €β €β €β €β €β €β €
Pretty happy with how most reps looked with only a few little things to keep in mind for next time.
β €β €β €β €β €β €β €β €β €
Overall today’s session went really well and already excited to progress this movement next time.... always have the goal to progress never settle with any other mindset πŸ’ͺ


4

πŸ’₯PERSPECTIVEπŸ’₯
-
People only see the results! πŸ™ŒπŸ½ They don’t see the endless hours in the gym WORKING, SWEATING, SCREAMING! 😈πŸ’ͺ🏽 ..
-
Want to know my secret? It is nothing but relentless hard work and commitment! πŸ™ŒπŸ½ ...
-
#captnfit #captainaustralia #40kgkettlebell #motivation #ambassador #instagood #instadaily #perserverance #hardwork #commitment


2

The stars don’t disappear, they keep blazing even when the night is over. -
So I’m just making sure I get as fat as possible because winter is coming and It’s going to be a long dark winter night. The dead may never die.
-
Who’s as eager as me for the new @gameofthrones season?! #GameOfThrones
-
That’s probably the most random caption I’ve ever written lol


25

πŸ’₯FAST VS. SLOWπŸ’₯
-
I wanted to show you guys 2 Deadlift Variations from my workout this morning... Both serving completely different purposes πŸ™ŒπŸ½ while perfectly complementing each other πŸ˜šπŸ‘ŒπŸ½ Also if you wanna see me STRUGGLE watch the last few reps of the Tempo Deads πŸ˜‚πŸ˜‚
-
πŸ’₯SEE BELOW for the full component + What the Variation is working πŸ‘‡πŸ½πŸ‘‡πŸ½
-
4 Rounds
βœ–οΈ6 Explosive Deficit Deadlifts (120kg)
βœ–οΈ6 Deadball Cleans (40kg)
βœ–οΈ60 Double Unders
🚨FASTβž–Works on developing the Power, Speed and Explosiveness of the lift!
-
5 Rounds
βœ–οΈ5 Tempo (3131) Deadlifts (160kg)
βœ–οΈ10 American KB Swings
βœ–οΈ15 Burpees
βœ–οΈ30 Cal Row
🚨SLOWβž–Works on developing Strength and Control in the lift.
-
@2xu @adidasau @reebokau @elitesuppsaustralia #captnfit #captainaustralia #deadlift #deadlifts #pchaingainz #workoutoftheday #getitdone #instagood #inatadaily #monday


2

If you don't have a plan and leave your food choices to chance, you'll more then likely end up making the wrong choice.
β €β €β €β €β €β €β €β €β €
It doesn't have to be hours slaved in the kitchen it can be simple (my style of cooking) that's completely up to you. But the main thing is you have a plan.
β €β €β €β €β €β €β €β €β €
I meal prep my lunch and sometimes breakfast depending how early I'm starting at work but this is what my meal prepped lunch's looks like.
β €β €β €β €β €β €β €β €β €
Chicken, rice, veggies and some sort of sauce or marinade. It's really that simple cook up 5 portions of each and divide them up into 5 containers and you have lunch or dinner sorted for the week πŸ˜‹


3

Note to self: B*tch be humble - Kendrick Lamar


25

πŸ’₯Whey To Much ProteinπŸ˜πŸ‘ŒπŸ½
-
@musclecoach got my back big time with some sweet deals on these BUCKETs of GAINS πŸ’ͺ🏽.
-
βœ–οΈAmino Energy - Grape @optimumnutrition.au βœ–οΈWhey Protein Isolate @optimumnutrition.au βœ–οΈCasein Protein @optimumnutrition.au ..
βœ–οΈAdrenal Switch @switch_nutrition -
#captnfit #captainaustralia #supplements #gains #wheytomuchbrotein #puns #guns #getitdone #dayandnight #instagood #ambassador


3

Put your headphones in a go to work. Always a fun session when you train delts, biceps and triceps πŸ’ͺ
β €β €β €β €β €β €β €β €β €
Still working out how to structure this session but enjoying this new split. A big thing in your program is enjoyment. If you enjoy your program you'll put more effort into it so if you're skipping sessions think about is it because you aren't enjoying your programming? May be time for a change πŸ‘


2

Strangest of training days. Still not wanting to push my back too much, so ended up going off plan & basically training everything liiiiightly. πŸ€·πŸΌβ€β™€οΈ Some work is always better than no work.
βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–
-
-
-
-
-
#TeamMuscleCoach #weightlifting #olympicweightlifting #weightlifter #olympiclifting #bodybuilding #crossfit #powerlifting #girlswholift #chickswholift #girlswithmuscle


3

I skipped for an eternity just to capture @toastisweak doing his spinny stick thing... who then started as soon as I stopped. Thanks for the cardio βœ…
βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–
-
-
-
-
-
#TeamMuscleCoach #weightlifting #olympicweightlifting #weightlifter #olympiclifting #bodybuilding #crossfit #powerlifting #girlswholift #chickswholift #girlswithmuscle


4

β€œThere are no limits to what you can accomplish, except the limits you place on your own thinking.” I am my own worst enemy when it comes to mindset and it’s something I’m really trying to work on. People often think I’m a confident person but on the inside it’s completely different. It’s hard for me to say I’m good at something or that I can or will achieve something. Self doubt is just another challenge that life loves to throw our way and I really do love a challenge. πŸ“·@stonecreativemedia πŸ‘š@mt.garner πŸ‘–@activetruth


7

Nothing crazy with the weight but felt all those reps and had a great chest and back session.
β €β €β €β €β €β €β €β €β €
This is my second time hitting chest for my cycle so it’s higher rep work and really focusing on feeling the muscles work.
β €β €β €β €β €β €β €β €β €
First time doing chest and back in a long time but really enjoyed today’s session so looking forward to this new training block with my new split πŸ’ͺ


4

TRUTH πŸ’ͺ🏽😈
-
Plus who can honestly say they’ve felt bad after a good workout? πŸ€·πŸ½β€β™‚οΈ
-
#captnfit #captainaustralia #desire #perserverance #hardwork #champion #trainlikegoku #trainlikevegeta #instagood #instadaily


20

#teammusclecoach @caitycaarels ready for the slopes πŸ‚ ❄️❄️ Fueled by @beforeyouspeakcoffee β˜•οΈβ˜•οΈβ €β €β €β €β €β €β €β €β €
🎁 Free Shipping: www.musclecoach.com.auβ €β €β €β €β €β €β €β €β €
πŸ’° AFTERPAY Now Availableβ €β €β €β €β €β €β €β €β €
#musclecoach #leangains #shredded #shred #loseweight #fatloss #fitspo #leanmuscle #musclebuilding #gym #bodybuilding #muscle #active #excerciseoftheday #excercise #healthygirl #healthy


2

πŸ’₯STOP you have to hear this!πŸ™ŒπŸ½πŸ‘‡πŸ½.
-
βœ”οΈYOU are capable of FAR more than you think!! TRUST ME πŸ™ŒπŸ½β˜ΊοΈ. -
#fridaymotivation #captnfit #fridaypump #flexfriday #captainaustralia #yougotthis #believe #achieve #ambassador #instagood #instadaily #getitdone


2

F O C U S 😈πŸ’ͺ🏽
-
βœ”οΈFocus on the POSSIBILITY of successβœ”οΈ ❌Rather than the POTENTIAL for failure❌
-
Everyone has Failures! Its a part of life! πŸ™ŒπŸ½ BUUUT .. -
βœ–οΈThe more focus you place on the idea of failing…. the more likely you are to just accept and give up when you do fail! πŸ˜’
-
βœ–οΈIt is those who focus on the idea of Succeeding that won’t give in when they fail… They will look at as an opportunity to learn and a way to get closer to being SUCCESSFUL! 😝🀘🏽
-
#CaptnFit #captainaustralia #focus #motivation #instagood #instamodel #instadaily #pchaingainz #positivity #fail #hardwork #payhim


2

πŸ’₯TEMO Makes Ya Legs GROW πŸ’ͺ🏽
-
My Back Squat is one of my biggest weaknesses! and Its a movement that just feels uncomfortable for me 😩 so the goal is to change that! And make it feel AWESOME! 😝πŸ’ͺ🏽
-
One of the ways I’m Doing that is through the use of Tempo πŸ™ŒπŸ½ I want to build a proper base of strength and feel comfortable in the movement before Jacking up the weight! That way when I do start to up the weights I won’t be risking injuring myself 😏 #genius
-
TODAYS TEMPO Work: πŸ‘‡πŸ½πŸ‘‡πŸ½
βž–5 Back Squats (80kg) TEMPO (32X1)
βž–12 Plyometric Lunges
βž–12 Jump Squats
βž–200m Run
🚨The purpose of the plyo lunges and jump squats was to seriously burn them out before running 😈
🚨Tempo Defined (lowering phase/Pause/explode up/pause)πŸ‘ŒπŸ½
-
#captnfit #captainaustralia #ambassador #looklikeimpooping #squats #tempo #workoutoftheday #leggains #legday #bootyπŸ‘


2

After not doing squats for I think about 2 weeks I really felt off today. Didn’t get in any groove and honestly felt hard to keep my back tight due to rack pulls 2 days ago.
β €β €β €β €β €β €β €β €β €
Set 1: 120kg felt a little off in my hips in the hole.
Set 2: 110kg still didn’t feel great on hips.
Set 3: 110kg I tried placing the bar higher up on my back and felt more comfortable getting into the hole although it felt harder.
β €β €β €β €β €β €β €β €β €
I think I’m going to really stick at high bar and focus on improving that over this training cycle. Instead of just the lower bar placement as I find I fold over and although I don’t feel back pain I’d prefer to stay more upright with a high bar squat and see how I go.
β €β €β €β €β €β €β €β €β €
I’ll probably change in like a few weeks but hopefully I can make high bar work πŸ’ͺ


5

πŸ’₯A Complex A Day Keeps The Doctor Away πŸ‘¨πŸΌβ€βš•οΈ...
-
It’s no secret that good Ol CaptnFit loves himself a good Barbell Complex! #cringe BUT This one right here will put some fucking hairs on ya chest! πŸ˜ˆπŸ’© Check it out! πŸ‘‡πŸ½πŸ‘‡πŸ½
-
The Barbell Complex:
βœ–οΈ2 Power Cleans
βœ–οΈ3 Hanging Squat Cleans
βœ–οΈ3 Front Squats
βœ–οΈ2 Thrusters
🚨Work up to a weight where you can only just make it through the complex unbroken
🚨Prepare yourself for some extreme #baconsizzling πŸ˜…
-
πŸ’₯If one Complex a day keeps the Doctor away… 2 has to be even better right?! πŸ’πŸ½β€β™‚οΈ..
-
I also cooked up this WICKED DeadBall Complex and paired it with a 200m Row to make it even better! πŸ˜ˆπŸ‘ŒπŸ½
-
DeadBall Complex:
βœ–οΈ5 Front Squats
βœ–οΈ5 Reverse Lunges (L)
βœ–οΈ5 Reverse Lunges (R)
βœ–οΈ40m Strong Man Carry
βœ–οΈ200m Row
🚨Must not put the ball down until the Row
🚨Don’t Rush the Carry the longer you’re holding it the better!! 😈.
-
I Seriously URGE you guys to save these and give some of them a go! Because I see complexes as a fun way to change up a workout and make it Interesting and more dynamic! 😝🀘🏽
-
Check it out boys! @andrew_pap_ @seemorebenny @marcusfilly #captnfit #captainaustralia #complex #barbell #squatclean #legday #baconsizzle #deadball #instagood #instadaily #ambassador


1

My hip girdle feels as though someone's poured cement in it, so focused on my catch rather than stressing it out with standing up out of the snatch. Kinda worked (kinda didn't). βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–
-
-
-
-
-
#TeamMuscleCoach #weightlifting #olympicweightlifting #weightlifter #olympiclifting #bodybuilding #crossfit #powerlifting #girlswholift #chickswholift #girlswithmuscle


2

The aim for today is to try and get through a session without coughing up my lungs 😷 This winter has been awful for us!


4

Am I happy with how I currently look? Honestly no, but to get to where I wanna look like I need to embrace this phase.
β €β €β €β €β €β €β €β €β €
Myself and many others can get caught up in chasing a goal but forget that to achieve that goal we must first embrace the suck to get the more rewarding goal.
β €β €β €β €β €β €β €β €β €
For me I need to embrace the building phase with more body fat even if I feel uncomfortable it's needed for me to achieve more muscle mass for the next time I diet down.
β €β €β €β €β €β €β €β €β €
Remember sometimes the goal you want to achieve won't happen in 8,10,12 weeks it's a journey and may require 6,12,16 months but enjoy each and every phase and the rewards will be worth it πŸ’ͺ


6

L O V E I T 😝
-
βœ”οΈI’m training harder than I ever have before!
βœ”οΈI’m Meeting new awesomely inspiring people everyday! πŸ™ŒπŸ½πŸ˜Š
βœ”οΈI’m Pushing my body to limits I never knew I had!
βœ”οΈI’m BY FAR the fittest and strongest I’ve ever been
-
πŸ’₯and I’m FUCKING LOVING EVERY SECOND OF IT! 😝πŸ’ͺ🏽 -
#captnfit #captainaustralia #getitdone #positivevibes #progress #instagood #instadaily #inspiration #motivation #happy


3

After my deload last week I’m feeling refreshed and ready to fully start the new program.
β €β €β €β €β €β €β €β €β €
Rack pulls are a relative new movement as I haven’t deadlifted or anything for over a year but slowly getting back into it starting with rack pulls and will eventually work back to the floor.
β €β €β €β €β €β €β €β €β €
Today’s session I did one heavy set 6-8 rep range and a back off set 10-15.
Set 1: 160x8
Set 2: 140x12 (filmed)
β €β €β €β €β €β €β €β €β €
2 very basic tips I’ll give for this exercise:
1: Wear minimal or no shoes to give you a stable base.
2: Pretend you’re bending the bar around your legs or trying to bend the bar in half. This will help engage your lats and keep your back tight.
β €β €β €β €β €β €β €β €β €
Can’t wait to get strong with this movement πŸ’ͺ


4

πŸ’₯P-CHAIN GAINZπŸ’ͺ🏽
-
I whipped up this brutal little complex in this mornings workout πŸ™ŒπŸ½ and boy did it like up my Posterior Chain like a fkn Christmas tree πŸ˜ˆπŸ‘ŒπŸ½ it would go awesome with a 200m Run Between Rounds 😝🀘🏽 @marcusfilly I feel like you’d rate this! -
KettleBell Complex:
βœ–οΈ12 Gorilla Rows
βœ–οΈ6 Double KB Sumo Deadlifts
βœ–οΈ3 Double KB swings
βœ–οΈ20m Front rack carry
-
#captnfit #captainaustralia #kbcomplex #workoutoftheday #kettlebell #pchaingainz #looklikeimpooping #deadlift #instagood #instadaily #instamodel #ambassador


3

Workout goals with @dani.antonellos πŸ”₯πŸ”₯
Her Tips for Facepulls:
Benefits ➑️ Improved posture, corrects shoulder movement, reduces frequency of headaches and neck pain.
Use a light weight in order to ensure your posterior belts work and activate efficiently rather than your upper traps.
Keep a slow controlled movement.


5

AMEN πŸ™πŸ½ -
My Response...
βœ…Keep saying I can’t... I’ll keep showing you I CAN 😈πŸ’ͺ🏽
-
#captnfit #captainaustralia #mindset #positivevibes #hardwork #challengeme #igotthis #backyourself #getitdone #therock


9

πŸƒπŸΌβ€β™€οΈSunday Runday πŸƒπŸ½β€β™‚οΈ
-
βœ… 21.1km around the most beautiful city in the world... @runmelbourne Marathon marathon is now ticked off the list πŸ’ͺ🏽 and it was done with some Bloody awesome people too! 🀘🏽😝
-
πŸ’₯ More importantly I’d like to THANK and CONGRATULATE @em200 on organising a group us to run for @curebraincancer across all 3 Races (21.1km, 10km & 5km) πŸ™ŒπŸ½ Together we managed to raise over $5,000! I’m so stoked to be apart of something so good! So Well Done Guys!! Fucking AWESOME EFFORT! 😝πŸ’ͺ🏽 @bonniemcleod @yianzalti @becca_deeee @thedrfatblueprint -
HAPPY SUNDAY LEGENDS! Lets get ready to smash the week ahead! πŸ’ͺ🏽😝🀘🏽
-
#runningforoursunflower #captnfit #captainaustralia #sundayrunday #runmelbourne #halfmarathon #hardwork #positivevibes #motivation #instadaily #justkeepswimming


23

Pain and pleasure. Pleasure is anything we desire. Pain is anything we don’t desire and want to avoid. So, if we desire something, whatever it might be, then it is pleasure. The paradox is when we desire pain, then that pain is pleasure! πŸ€” But when do we desire pain? Why would anyone desire pain? Let me know your thoughts :)


11

Soup Saturday.... because sometimes I eat something different πŸ˜‹
β €β €β €β €β €β €β €β €β €
I'm making it my goal to enjoy at least one meal a week with the family meaning eating the same meal as them and not just having my own meal.
β €β €β €β €β €β €β €β €β €
Now yes I still track this but it's very enjoyable to just sit down and enjoy the same meal as my family and not always be eating something different.
β €β €β €β €β €β €β €β €β €
I'm very much a eat the same thing everyday type person so this also means I'll get a little bit of variety in my meals which I suppose isn't a bad thing πŸ˜‹


5

β€œSo if women with muscles look like men, men with no muscles look like women?” πŸ“· @stonecreativemedia


5