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· @pil05 ·
Wide grip pull ups | Machine pull | Downs chest crossovers | Dumbell biceps curls
<center><a href='https://d.tube/#!/v/pil05/m7eu5y8s'><img src='https://ipfs.io/ipfs/QmUE9qrWoxfEJTEWyYEXRvX2WWDCwACWRPcaDYfGjqcVB3'></a></center><hr>

Hey guys! 

The 1st and 2nd exercise is for back, the 3rd exercise for chest, the 4th exercise biceps.

You should consider varying your exercise routines for two fundamental reasons: to prevent boredom associated with doing the same things workout after workout andto avoid or delay reaching a plateau in workout performance and, subsequently, training results. 

Keep in mind that doing the exact same workout, day after day is not necessarily a bad thing.

<hr><a href='https://d.tube/#!/v/pil05/m7eu5y8s'> ▶️ DTube</a><br /><a href='https://ipfs.io/ipfs/QmcmZJvq3aQctqZyncqVxaHPqw1DsuPKeDc6TetSRboyHp'> ▶️ IPFS</a>
👍  , ,
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· @marion-pt ·
Fast, Fit and Ripped: Day 5
Day 5, last day of the week and you can serve me up bartender cause I am shot.
Legs are really feeling it after yesterdays workout. So it is time to listen to the body and take it a bit easier today with legs.

I do actually like this day a lot because it is the only day I can really workout my chest. The bench presses are just one of my favorite exercise but as I explained in my little rant yesterday. It just doesn't work in this program and this phase of the training cycle. 
I will do a post tomorrow in which I will explain the complete cycle for this transformation which is 10-12 weeks.
I just want that post to be a bit more serious, so it will take a bit longer to write. 
The day to day blog posts like this are just me thinking out loud and explaining the workouts and the reason behind the setup and exercise choices. 

What you see here is the second test run of the program. The first one was somewhere in September.

Hold one, I should have some before and after pictures from the previous run.![Before Aft
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· @marion-pt · (edited)
Fast, Fit and Ripped: Day 4
Another day, another workout.  
![best-music-workout-motivation-2-720x380.jpg](https://steemitimages.com/DQmQw1jdN9jmDnoZdx8Sd23f45h7mpqLLsfJJ1rgX69mcCE/best-music-workout-motivation-2-720x380.jpg)

2 circuits, 3 exercises each, 3 rounds,  45 min. That is it. That is what I am doing in the gym. On top of that I am trying to add some extra cardio were I can. Taking the bike to work on some days, squeezing in a swim while my son has his swimming lesson. that sort of stuff. The goal is a body transformation and they do take a lot of hard work.

Luckily I like this sh!t.

So today, I started the circuit of with the cross-trainer for my Cardio. 5 min, followed by the Seated Row. Really trying to get my shoulders and back as strong as possible in the first 3 weeks, giving them priority over the chest. Most guys, work out their chest way to much. " But I need to build my Pecs man"  uhmm, no you don't. You need to work out your body and if you are just gonna do bench presses like a f*cking idiot, you gonna look like 
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· @asafo ·
Spine mobility- start your day pain free!
<center><a href='https://d.tube/#!/v/asafo/ivxm96pb'><img src='https://ipfs.io/ipfs/QmNS8FpwV9RjFSuH2Lqr7MeoNorFHhdnw4N4HwR5628MVi'></a></center><hr>

With this quick routine you can seriously reduce your back pain. Do this routine 3 times in the morning for 2 weeks and than compare to your state now. 

<hr><a href='https://d.tube/#!/v/asafo/ivxm96pb'> ▶️ DTube</a><br /><a href='https://ipfs.io/ipfs/QmcaecU9nXnPVxGQXXL8hJxkQUc2qBRrr1Hs9zC7Ny6XfC'> ▶️ IPFS</a>
👍  ,
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· @marion-pt · (edited)
Fast, Fit and Ripped: Day 3
# Day 3 and this is going great. # 

![fitness-and-workout-quotes.jpg](https://steemitimages.com/DQmXjEcfjLrZ3cxUePNuJcQDdvUBSPMAptocrgax3FTPjwu/fitness-and-workout-quotes.jpg)
It feels amazing getting back into the swing of things. I know for myself that I just function  better when I am working out.
I get that - what alcoholics refer to as a moment of clarity - (hope you got the pulp fiction reference).
Simply said: I feel bloody fantastic mate.

## So what are we up to today. ##

First of all, continuing the running because it is one of the best exercises known to mankind. The battle rope is staying in there as well because I want to develop more explosive power. The third exercise this time is the Bend Over Row.
Reason is that I want to strengthen the glutes and lower back because after 3 weeks I be doing a lot more Squats and Dead Lifts. 
The setup stays the same, 3 rounds. 12-15 reps for the weights. The battle rope is increased to a minute because...you know....progress.

![Screenshot_20180205-120516.p
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· @marion-pt · (edited)
Fast, Fit and Ripped: Day 2
Day 2

![feeling-strong-now-thats-an-awesome-fucking-feeling-gym-quotes.jpg](https://steemitimages.com/DQmfJHqd8ce3GANSoQesfCFMopmp84NxKRsC4dtgu5DSwvm/feeling-strong-now-thats-an-awesome-fucking-feeling-gym-quotes.jpg)

For the second day of my fast fit and ripped program, I am going to bring sexy back. Not only that, I am bringing a sexy back back. That is right, day 2 will be focusing on back exercises.

Just like our first day, we will be doing 2 circuits of 3 exercises, training for a total of around 45 min and look f*cking awesome doing it.

The first CCT:![Screenshot_20180204-181407.png](https://steemitimages.com/DQmNgy1UgFrMEgzoWctY36AEPd5npe9zFZC4mVUpFVh9yjc/Screenshot_20180204-181407.png)

My poison of choice for the cardio this time is cross trainer,  Starting with 5 min of cardio or 1 km, whatever comes first...
Next it is chin-up time, assisted this time because it is only the second session and showing off starts later in the program. 
The last exercise in the first program is going to be the ket
👍  
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· @marion-pt · (edited)
fast, fit and ripped day 1
<center><a href='https://d.tube/#!/v/marion-pt/xkcit6xa'><img src='https://ipfs.io/ipfs/QmbdtL5WWAVxo5hZNBK6iPaVBQFDgFQbWgcW9tNsisBvCv'></a></center><hr>



<hr><a href='https://d.tube/#!/v/marion-pt/xkcit6xa'> ▶️ DTube</a><br /><a href='https://ipfs.io/ipfs/QmQeuaZ2jk7JHmzWi8vnxxnrNaQAETgnyMp5nJL8jJU29P'> ▶️ IPFS</a>

Day 1 of the Fast, Fit and Ripped.

Hi guys, girls and beautiful people all over the world. Jump on the Steem train and lets get Healthy, Wealthy and Sexy.

This is day 1, we just had 2 months of school holidays here in Australia and usually I fall in the habit of eating sh!t and doing f*ck all exercise. In other words; time to get my lazy ass movin' again.

This is the plan:
Clean up my food intake
Burn a ton of calories
Build some muscle.

The plan is solid my steem friends. I have done it before and it works.
The first 3 weeks is a fair bit of cardio and prep for the heavier exercises later on. Training is 4 or 5 times a week, depending how the body handles all this torture.

The fir
👍  
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· @asafo ·
Protein coffee- start your day right VLOG
<center><a href='https://d.tube/#!/v/asafo/d72xkhsh'><img src='https://ipfs.io/ipfs/QmTswgPiJkauVVVmRW6wavVm2eiDyUfbkzcayYJqas3Njp'></a></center><hr>

Hey People,

im really a slow starter in the morning. This is my kickstarter every morning <3

Have a great weekend!

<hr><a href='https://d.tube/#!/v/asafo/d72xkhsh'> ▶️ DTube</a><br /><a href='https://ipfs.io/ipfs/QmP5WBXrzUZAkqxX52Y3prDxKqtx9cLCpDGQRPizWycaKi'> ▶️ IPFS</a>
👍  ,
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· @asafo ·
$10.78
back workout
<center><a href='https://d.tube/#!/v/asafo/86jauve9'><img src='https://ipfs.io/ipfs/QmPZhpWJgi1eUkcT3j4o77rGxaqkaC7wM1PLgEDkZQ1Ru6'></a></center><hr>

Hey People!

Try these exercises out for great muscle mass and enhancing the body posture. Keep the form clean and focus on the muscle mind connection. Don't lean too much forward when performing the rear pull downs because of injury risk.


Greetings

<hr><a href='https://d.tube/#!/v/asafo/86jauve9'> ▶️ DTube</a><br /><a href='https://ipfs.io/ipfs/QmcNdkhkCwtkqVoK6Je6QoyG77dWEgrQYH8sg3oMuLM9Cg'> ▶️ IPFS</a>
👍  , , , , , , , ,
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· @asafo ·
Receipt of the day #1
Hey Steemians!

Today i will show you a small snack which is made in under 5 minutes and has plenty of protein and a handful of vitamins. I don't like to spend hours in the kitchen and like to keep thihngs nice and simple. That works the best way for me.


low fat quark with raspberries!

![IMG_1684[1].JPG](https://steemitimages.com/DQmduKyM1kS6hAVD1pnqTVn75gCzLvDu6GvYikkcd3Woxhb/IMG_1684%5B1%5D.JPG)




Ingredients:

-  250 grams of low fat quark

![quark.jpg](https://steemitimages.com/DQmZDxPCcfhbnPqx1UdRYcT5km4Z9VxevU9nnpkWq8p7Fwc/quark.jpg)

- a hand full of raspberries

![berries.jpg](https://steemitimages.com/DQmdxwvDNgivGN9vPxr2dh2auJGqFP47y5cQbm3ghXDnqjc/berries.jpg)


Just put the low fat quark into a bowl and put the berries on top! I like it when the the raspberries are a bit frozen. I don't add other ingredients to keep it simple, quick made and effective!

The low fat quark gives you a nice boost of casein protein and the berries some fruit sugar, vitamins and they are bringing the great taste.

👍  , , ,
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· @rhuese · (edited)
Still Confused on how Steemit works
Hey Guys, so i joined this platform few ago
I was introduced by a friend of mine. And he said this platform pays when you upload a post, and to be very honest i'm still not sure of how this works
I'm writing this post because i know i'm not the only one who is this confused. I will really love it for someone to guide me on how it works
Please comment if you are familiar with how this works
I'd really love to be able to guide others who are as confused as i am
Feel free to comment,repost,like and give upvotes
Thank you!
👍  
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· @mightyjoenolan ·
$0.12
Skipping-Rope
<center><a href='https://d.tube/#!/v/mightyjoenolan/lw70s3ez'><img src='https://ipfs.io/ipfs/QmaKqLUkrDTjFtRkFvZSeXWMyu9prZkfsxJQG1scgZ6b3Z'></a></center><hr>

Skipping rope at the gym is my favorite way to develop cardio, improve footwork, get a full body warm up, and to stay connected to the groovy rhythm of coordinated movement...

<hr><a href='https://d.tube/#!/v/mightyjoenolan/lw70s3ez'> ▶️ DTube</a><br /><a href='https://ipfs.io/ipfs/QmTc3UoGV7VnzCTyWujDaHVHYBJWnUcwC22ANUjSRvvdFu'> ▶️ IPFS</a>
👍  ,
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created2018-01-24 22:50:42
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vote your-acct "mightyjoenolan" "lw70s3ez" 100 true
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· @aaronmcheongg ·
$0.03
PUSHUP CHALLENGE 2018 #9
<center><a href='https://d.tube/#!/v/aaronmcheongg/mfo155eo'><img src='https://ipfs.io/ipfs/QmZJXiqQGnnbLqmJvABKiNRskEsS372vKrHUZAjEyuq6KY'></a></center><hr>

Hello everyone!

Date: 1/11/2018
Session: DAY
Pushup Count: 30 + 15 Pushups

Reflection: TODAY I DID 45 STANDING PUSHUPS. YES, YOU'RE RIGHT - I MISSED LAST NIGHT'S PUSH UPS. THEREFORE I'M ADDING AN EXTRA OF 30 PUSHUPS INTO TODAY'S WORKOUT (15 PUSHUPS FOR EACH SESSION). THIS TIME I REALLY FEEL LIKE I'M WORKING OUT.

This is my pushup challenge, in which I am challenging myself to complete certain amount of pushups/day. This is how the count goes:

45 pushups/sessions x 2 sessions/day = 90 pushups/day

Due to my work schedule, I have planned to complete this challenge once in the morning and once more at night.

Well, this is how 'weak' and 'ugly' my truth is when it comes to fitness! I hope that by sharing with you my daily challenges, you are inspired to believe in yourself that you CAN be FIT and that FITNESS IS POSSIBLE EVEN FOR YOU!!!

<hr><a href='h
👍  , ,
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vote your-acct "aaronmcheongg" "mfo155eo" 100 true
post_comment your-acct "re-aaronmcheongg-mfo155eo-20180620t231032361z" "aaronmcheongg" "mfo155eo" "" "your reply.." "{}" true

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· @aaronmcheongg ·
$0.04
PUSHUP CHALLENGE 2018 #8
<center><a href='https://d.tube/#!/v/aaronmcheongg/j5comvkx'><img src='https://ipfs.io/ipfs/QmUoviLBwNY5hrCYvSeEzsQEG25E6Vqc28cPnAv7AAxudT'></a></center><hr>

Hello everyone!

Date: 1/10/2018
Session: DAY
Pushup Count: 30 Pushups

Reflection: TODAY I DID 30 STANDING PUSHUPS WITH MY PALMS UPSIDE DOWN. WHEN I WATCH BACK THE VIDEO, I NOTICED THAT I'M ACTUALLY FLEXING MY WRISTS A LOT!!! EVEN THOUGH IT DOESN'T HURT OR CLICK LIKE PREVIOUSLY, I STILL FEEL THAT THIS IS UNHEALTHY AND UNSUSTAINABLE. FOR TONIGHT'S PUSHUPS, I'M GOING TO DO 30 USUAL STANDING PUSHUPS. EXCITED TO FIND OUT HOW IT GOES!!

This is my pushup challenge, in which I am challenging myself to complete certain amount of pushups/day. This is how the count goes:

30 pushups/sessions x 2 sessions/day = 60 pushups/day

Due to my work schedule, I have planned to complete this challenge once in the morning and once more at night.

Well, this is how 'weak' and 'ugly' my truth is when it comes to fitness! I hope that by sharing with you my daily challenges, 
👍  , , ,
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vote your-acct "aaronmcheongg" "j5comvkx" 100 true
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· @aaronmcheongg ·
$0.03
PUSHUP CHALLENGE 2018 #7
<center><a href='https://d.tube/#!/v/aaronmcheongg/sn27viry'><img src='https://ipfs.io/ipfs/QmaZcTV76JzdQ3cc4UqqKSUMajxtn4PrjwJHCdcQeamhLw'></a></center><hr>

Hello everyone!

Date: 1/9/2018
Session: NIGHT
Pushup Count: 20 Pushups

Reflection: I DID THE SAME 20 STANDING PUSHUPS WITH MY PALMS UPSIDE DOWN. NOW IT FEELS MORE EFFORTLESS ON MY MUSCLES THAN MY WRISTS, SO I'LL INCREASE THE NUMBER OF PUSHUPS TOMORROW TO SEE IF IT HELPS TO WORK MY MUSCLES BETTER.

This is my pushup challenge, in which I am challenging myself to complete certain amount of pushups/day. This is how the count goes:

20 pushups/sessions x 2 sessions/day = 40 pushups/day

Due to my work schedule, I have planned to complete this challenge once in the morning and once more at night.

Well, this is how 'weak' and 'ugly' my truth is when it comes to fitness! I hope that by sharing with you my daily challenges, you are inspired to believe in yourself that you CAN be FIT and that FITNESS IS POSSIBLE EVEN FOR YOU!!!

*P.S: You are invited to tag a
👍  ,
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vote details (2)

vote your-acct "aaronmcheongg" "sn27viry" 100 true
post_comment your-acct "re-aaronmcheongg-sn27viry-20180620t231032365z" "aaronmcheongg" "sn27viry" "" "your reply.." "{}" true

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· @aaronmcheongg ·
$0.03
PUSHUP CHALLENGE 2018 #6
<center><a href='https://d.tube/#!/v/aaronmcheongg/cjbegoz2'><img src='https://ipfs.io/ipfs/QmcWwr8qTDxzxrJU29KVAvy7BZekxVxWHAsg6foXAKSQeb'></a></center><hr>

Hello everyone!

Date: 1/9/2018
Session: DAY
Pushup Count: 20 Pushups

Reflection: THIS TIME I DID 20 STANDING PUSHUPS WITH MY PALMS UPSIDE DOWN. HONESTLY IT FEELS LESS TAXING ON MY WRISTS COMPARED TO THE USUAL PALMS, BUT THE MUSCLES FEEL SIMILAR. GOING TO TRY MORE OF THIS TO SEE HOW IT GOES.

This is my pushup challenge, in which I am challenging myself to complete certain amount of pushups/day. This is how the count goes:

20 pushups/sessions x 2 sessions/day = 40 pushups/day

Due to my work schedule, I have planned to complete this challenge once in the morning and once more at night.

Well, this is how 'weak' and 'ugly' my truth is when it comes to fitness! I hope that by sharing with you my daily challenges, you are inspired to believe in yourself that you CAN be FIT and that FITNESS IS POSSIBLE EVEN FOR YOU!!!

*P.S: You are invited to tag a frien
👍  
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vote details (1)

vote your-acct "aaronmcheongg" "cjbegoz2" 100 true
post_comment your-acct "re-aaronmcheongg-cjbegoz2-20180620t231032367z" "aaronmcheongg" "cjbegoz2" "" "your reply.." "{}" true

View on official site
· @aaronmcheongg ·
$0.04
[UPDATE] PUSHUP CHALLENGE 2018
<center><a href='https://d.tube/#!/v/aaronmcheongg/sz49qgzt'><img src='https://snap1.d.tube/ipfs/QmPFgTK74ybpUpBeN8JzA5AA8oHHiPxStzsE2gCX9MyFcN'></a></center><hr>

HELLO EVERYONE!

UPDATE: 30 PUSHUPS/SESSION TWICE DAILY IS TOO MUCH FOR MY BODY (EVEN THOUGH I HAVE ONLY DONE THIS FOR 2 DAYS). SEEMS LIKE MY BODY HAS YET TO BE STRONG ENOUGH TO WITHSTAND THIS AMOUNT, THUS I'M TWEAKING MY REGIME TO BETTER CONDITION MY BODY (AND MY MIND). THIS WEEKEND HAS BEEN A GREAT REST DAY(S), TOMORROW I'LL TRY MY NEW REGIME. CAN'T WAIT TO SEE HOW IT GOES!

FOLLOW ME IF YOU WANT TO WITNESS MY PROGRESS DURING THIS PUSHUP CHALLENGE 2018 <3

<hr><a href='https://d.tube/#!/v/aaronmcheongg/sz49qgzt'> ▶️ DTube</a><br /><a href='https://ipfs.io/ipfs/QmPy91Nxoy1mAgdWdp6Sq5ZjfLUkXrHibC88eLVurNBxA3'> ▶️ IPFS</a>
👍  
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vote details (1)

vote your-acct "aaronmcheongg" "sz49qgzt" 100 true
post_comment your-acct "re-aaronmcheongg-sz49qgzt-20180620t231032368z" "aaronmcheongg" "sz49qgzt" "" "your reply.." "{}" true

View on official site
· @aaronmcheongg ·
$0.05
30-Pushup Challenge #3
<center><a href='https://d.tube/#!/v/aaronmcheongg/skejut0r'><img src='https://ipfs.io/ipfs/QmP1Za18twrnjsvEEenhyQHG2F6pU3yeXreiH7VQ6REZYj'></a></center><hr>

Hello everyone!

Date: **1/5/2018**
Session: **Night**
Pushup Count: **26 Pushups**

*Reflection: I observed that my pushups are slightly better in its form, but it is still extremely tiring for me. My wrist hurts quite a lot (you can hear the clicking sound from my wrist in the background). Going to change up my workout strategies before I hurt myself even further.*

---

This is my 30-pushup challenge, in which I am challenging myself to complete 60 pushups/day. This is how the count goes:

30 pushups/sessions x 2 sessions/day = (30 x 2)/day = 60 pushups/day

I call this the 30 pushup challenge because I am currently targeting to complete 30 pushups straight within one session. Due to my work schedule, I have planned to complete this challenge once in the morning and once more at night.

Well, this is how 'weak' and 'ugly' my truth is when it comes to
👍  , , , ,
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vote details (5)

vote your-acct "aaronmcheongg" "skejut0r" 100 true
post_comment your-acct "re-aaronmcheongg-skejut0r-20180620t231032370z" "aaronmcheongg" "skejut0r" "" "your reply.." "{}" true

View on official site
· @ivargereiko · (edited)
$24.85
WRITING GOALS FOR 2018 / BOOK RECOMMENDING TO READ
![IMG_2804.JPG](https://steemitimages.com/DQmfXqhzXF9xiSFAMaCMjSqTa3vRgc7ZS3qWRvaoXQqzWUn/IMG_2804.JPG)

Hello guys,

Today I wrote my goals for 2018, while chilling at swimming pool. So important every year to put on paper everything what is in mind. Truly believe it somehow help get brain more focused on achieving good things.

Alos I currently reading book "Oversuscribed" . It is about creating right minds set in valuing your own time and work. Amazing read, went through about 1/3 and can say already took for myself some principles to use in my fitness work.

If you guys have some recommendation abouy good 
books please write in comment, I will be so much greatful!! 

![IMG_2808.JPG](https://steemitimages.com/DQmVXp5b52HbHLGAXZF2dzDbxv3iLmToiaFeaZRuTmMDtdq/IMG_2808.JPG)

![IMG_2805.JPG](https://steemitimages.com/DQmRTtxF6Q968DZgRFVRAwiP12kPTUeEpTch4dtT4YKiWyi/IMG_2805.JPG) 

![IMG_2803.JPG](https://steemitimages.com/DQmdgLgTrQ857Z62tpaijLhbiW2QKaSKrySto46oip7GS79/IMG_2803.JPG)
👍  , , , , , , , , , , , ,
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vote your-acct "ivargereiko" "writing-goals-for-2018-book-recimmending-to-read" 100 true
post_comment your-acct "re-ivargereiko-writing-goals-for-2018-book-recimmending-to-read-20180620t231032373z" "ivargereiko" "writing-goals-for-2018-book-recimmending-to-read" "" "your reply.." "{}" true

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· @aaronmcheongg ·
$0.04
30-Pushup Challenge #1
<center><a href='https://d.tube/#!/v/aaronmcheongg/x1rk137n'><img src='https://chappy.i.ipfs.io/ipfs/QmarUW14DgxnnhpEVXkhxduy23Zid6jd4Gy54UoQfALK8o'></a></center><hr>

Hello everyone! 

Date: **1/4/2018**
Session: **Night**
Pushup Count: **30 Pushups**

---

This is my 30-pushup challenge, in which I am challenging myself to complete 60 pushups/day. This is how the count goes:

30 pushups/sessions x 2 sessions/day = (30 x 2)/day = 60 pushups/day

I call this the 30 pushup challenge because I am currently targeting to complete 30 pushups straight within one session. Due to my work schedule, I have planned to complete this challenge once in the morning and once more at night.

*P.S: As you can see, this is Challenge #1 and I am struggling a lot with 30 pushups.

**P.S: Do you hear the clicking sound at the background? Yes, it's from my left wrist. My chiropractor informed me that my wrist is weak, hence the clicks. I suppose doing pushups the right way will help to strengthen my wrists too.. (but I'm too weak t
👍  , ,
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