Dean Williams@dean.insideoutstrength

33 posts 239 followers 266 following

Dean Williams

Intended maxing out at 147.5kg today but ended up hitting a new PR at 160kg πŸ˜„πŸ’ͺ Extra happy as that's +17.5kg on my PR of 5 weeks ago and also the goal I'd set myself to achieve by January 2018 😊

#squats #powerlifting #bodybuilding #gym #personalbest #progress #bangorpowerliftingsquad #gohardorgohome


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Dean Williams

Putting the mass back into Christmas with an early morning Boxing day session, rocking my new vest, courtesy of my sister 😊🎁 Push/pull today, walking through the weights with my old man before he showed me the ropes with some HIIT on the stationary bike 😁
Now to continue the celebrations and stock up on those calories - It only comes once a year!
Best wishes to everyone over the Christmas period! πŸ˜πŸ˜„ #christmas #boxingday #giftofgains #festive
#gym #bodybuilding #muscle #fitness #fitbit


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Dean Williams

LegssssπŸ˜„

Started off with back-loaded squats today; hitting a total of 7 sets with 60-90 seconds rest between. Starting at 15 reps with the bar and moving through the rep range to finish on 120kg for a triple before moving on to front squats.
For my final compound I thought I'd change it up today, utilising the smith machine for some close stance, high rep squats to really feel the burnπŸ”₯πŸ”₯πŸ”₯ #bodybuilding #gym #fitness
#legday #legs #squats #questforgains #gohardorgohome #feeltheburn #repsonreps

clearsky.empee3 by jimmysquare https://soundcloud.com/jimmysquare
Creative Commons β€” Attribution 3.0 Unportedβ€” CC BY 3.0
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Dean Williams

A crazy pump from yesterday's push workout πŸ’ͺ
Rests kept to one minute or less, full range of motion of the targeted muscle group and constant time under tension; *Chest:
-Dumbell pullovers (20, 15, 15 reps)
-Barbell bench press (10, 8, 8, 6 reps)
-Close grip incline dumbell press (15, 15, 15 reps) *Shoulders: -Standing overhead press (10, 8, 8, 6)
-Superset: Isolateral shoulder press (15, 15, 15) Dumbell lateral raise (12, 10, 10)
*Triceps
-Angled bar triceps cable extensions (20, 15, 10, 10)
-Superset Standing, bent over Dumbell kickbacks (12, 10, 10) Close grip press ups (failure x3)

Also, I remember all of this because I write down every workout on paper and have been doing so for the past three years #preparationiskey

#bodybuilding #fitness #fitnessmotivation #aesthetic
#workout #pushday #chestday #stupidpump #gohardorgohome


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Dean Williams

Energy levels were high yesterday, training after work as opposed to a 7am session with one meal in me and switching to a primary focus on hypertrophy for my push session.
Along with strength gains, I'm happy that body fat levels are being held at bay despite the numbers creeping up on the scales. I much prefer to cycle my diet like this rather than in falling into complete excess, as you not only look more aesthetic all year, but you eliminate the need for drastic cutting phases, which over extended periods of time also bring your body to sacrifice muscle mass in the process. Patience pays off, It's about those lean, progressive, gains πŸ’ͺ

#progress #bodybuilding
#aesthetics
#powerlifting
#fitness #fitnessmotivation #patienceisavirtue #leangains


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Dean Williams

Nothing quite like Sunday morning squats!

Yesterday marked week 11 of 12 for my strength periodization training to build up on the main three compounds.

As I used an estimated 1RM to calculate the cycle, PB's are currently getting smashed week in-week out; here's a new personal record for myself at 128kg for two reps, only to beat it with three reps on the following set πŸ˜„

Im very optimistic as there are still plenty of adjustments to be made to both form and technique and I'm positive they'll cobtribute significantly to moving more weight; but that's all part of the fine tuning process and I'm feeling stronger than ever πŸ’ͺ😁 #personalbest #strong #progress #powerlifting #bodybuilding #fitness #fitnessmotivation #strengthtraining #squats #gohardorgohome


6

Dean Williams

Day 14 of 22 βœ”οΈ 22 push-ups a day for 22 days to raise awareness for combat veterans, nominating somebody else to take part on each day.
There are 22 veterans a day that are committing suicide, and this is a small way to raise awareness for that issue.
#22pushupchallenge #ptsdawareness #ptsd #mentalhealthmatters


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Dean Williams

Dennis rocking his new collar, looking sharp as ever in the new garden 😎🐢🌞 #dennisthemenace #labrador #whippet #sun #dogsofinstagram #mansbestfriend #nofilter


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Dean Williams

Finished off my pull workout with some seated cable rows yesterday; maximising time under tension to get the most of each rep.
Form's feeling strong, now to maintain the same integrity while the weight increases!
#rowtogrow #backtobasics #pullday #bodybuilding #progress #hypertrophy #aesthetics


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Dean Williams

Post-push pump from my last session. Back onto the path for lean gains after my mini-cut to shed some excess fat.

This session in particular felt awesome due to the manipulation of variables such as intensity (weight used), rest time and time under tension throughout the workout. By using key principles I was able to provide both optimum performance during the initial powerlifting-style of 5x5 bench training, before ensuring excellent stimulus for muscle hypertrophy during the following bodybuilding portion.
Posing is often seen as act of vanity; however it's also an essential component of training towards an aesthetic physique. Learning to pose a muscle not only reinforces your connection and ability to contract muscles independently, enhancing your training, but it also allows you to display your current physique at its best, allowing you to objectevely look at your progression and evaluate strengths and weaknesses in relation to your desired outcome.
While vanity is defined by excessive pride, my view differs in that I experience pride in what I have achieved to date, but it is far from excessive. I refuse to become complacent as I've grown to "love the process, not the prize" - #etthehiphoppreacher
Stay humble, stay hungry πŸ’ͺ

P.s. Raw, unintended audio πŸ˜…

#pushday #fitness #fitnessmotivation #myprotein #powerlifting #bodybuilding #aesthetics #progress #leangains #gohardorgohome


2

Dean Williams

Midway through my mini-cut, beginning last Friday's back session with deadlifts here.
With limited calories comes limited strength. My main focus is to take advantage of this time period to standardise and master my technique and form, carrying it up with me as I progress to heavier weights and re-enter the lean mass phase.
Grow - Refine - Repeat.

#bodybuilding #fitness #fitnessmotivation #training #striveforprogress #leangains #deadlift #backday
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