#irongymmaiden

[dierdrefit-blog]

225lb squat. I would definitely say I'm in a squat plateau right now. The max I've tried was 250 and was able to do so. I am able to do 225 8 times. However, my goal is 10 and I've been working on it. When ever I am off target I start from the ground up. I go back to the basics. Not everything in lifting is about weight guys. Realize when you need to step back. For example, an exercise without form is NOT the exercise at all. You might as well not do it if your form suffers. Why? Because you increase your chance of injury to the extreme. NOTHING is wrong with taking a second to figure out the right path for your fitness journey. _____________________________________________#squats #motivation #workout #workoutmotivation #irongymmaiden #gym #pcos #pcosdiet #fatloss #igfit #instafit #instagym #instagood #girlgains #girlswholift #girlswithmuscle #leangains #liftheavy #muscle #glutes #thickandfit #workout #workhard #workoutmotivation

[dierdrefit-blog]

Did chest and tricep today! Also did 40 minutes of cardio. Sprints later too. Let me know if you try some of these out! The one arm cable pull downs kill! The cable tricep one also kills 😬! I’ll mention the exercises I did not in the video as well. For the tricep pull downs you shouldn’t your whole body shouldn’t really be leaning into the machine. You only cheat yourself by using body weight. Also try not to let your elbows come up to get more of the isolation part of it. ______________________________________________ •tricep rope pull downs 3x15 (last set till failure) •single arm pulldowns 3x12 (last set till failure) •standing dumbbell tricep extension 2x15 •cable lying tricep extension 3x15 (this also works your core like crazy) -----not in video •dumbbell flys 3 warm up 3 real x 12 (last set till failure) •incline dumbbell flys 2x12 •straight arm dumbbell pullover 3x15 40 minute cardio 20 in beginning right after preworkout. 20 after lifting. ______________________________________________ #girlswithmuscle #muscle #progress #gymmaiden #irongymmaiden #pcos #pcosweightloss #fatloss #heavylifting #lifting #glutes #cardio #fitness #fitfam #leangains #curvygirl #gymmotivation #workout #workhard #gymgirl @gainzvillle @fitgirlvideos @gymgirlvids @featurefityou @_workoutvideos @workoutvideos__

[dierdrefit-blog]

Because deadlifting 305lbs never gets old to me. Still super proud of this PR. Hoping to hit 350 next time I give it a go. This winter is the plan 😁 _____________________________________ #fatloss #pcosweightloss #pcosdiet #pcos #leanmuscle #irongymmaiden #gymmaiden #fitfam #fitspo #fitlife #workout #workoutvideo #selflove #gymlife #strength #gains #growth #strong #tbt #throwbackthursday #deadlift #workoutmotivation #fitnessmotivation

[dierdrefit-blog]

Really happy with the way my upper body is progressing! I've been really working hard and instead of resting completely on rest days I do an hour cardio. My body seems to responding well to this. . . . Something I feel the need to address is cellulite and stretch marks. I feel most women have stretch marks and some cellulite. And guess what ladies if you build fast enough, you'll get stretch marks as well. Does it mean you're not healthy and out of shape? Nope. It just means you grew faster than your skin was comfortable with. It has nothing to do with how thin or big you are. I know quite a number of people who are thinner with them. It doesn't make you less beautiful. If someone has a problem with your stretch marks and cellulite, they're petty and should be dismissed. Self love always 💖. . . . . . _____________________________________________#gainz #gymmaiden #irongymmaiden #pcosweightloss #pcos #pcoslifter #igfit #muscle #healthy #bodypositive #bodypositivity #selflove #fitspo #fitfam #fitbody #fitbody #girlgains #girlswholift #girlswithmuscle

[dierdrefit-blog]

Today is my leg day. I'm going to crush it. I can already tell. I'm so pumped. I'm already sweating due to the fact that's super humid outside. . I wanted to address something. I was asked how to not have rolls when you sit. Rolls are apart of you. Especially if you're female. Embrace everything about your body! Even men have rolls when they sit. No one walks around with a perma six pack, well hardly anyone. Rolls mean you're quite normal. They don't make you ugly or less worthy of a great body. Ladies I promise you it's okay. Love yourself always. No matter your shape, size and background. . . . . . _____________________________________________ #gainz #gymmaiden #irongymmaiden #pcosweightloss #pcos #progress #muscle #girlswholift #girlgains #girlswithmuscle #instafit #igfit #instagym #selflove #bodypositive #bodybuilding #bodybuildingmotivation

[dierdrefit-blog]

I have three go to ab moves. Never neglect abs! Sometimes when you hit a lifting plateau you might realize a body part is lagging behind. Your core is used in SO many exercises. No joke part of my deadlifting strength comes from my core. I used to tell myself I would get abs strength deadlifting, this is true. However, a strong core makes my deadlifts stronger. And you all know how much I love deadlifts 😎. _________________________________________ Ab roller 4x10 Hip dips in plank position 4x16 Hanging leg raises 3x20 (not shown) _____________________________________ @abworkoutprogram @ab.workouts @dothis.workout #pcos #pcosweightloss #progress #glutes #gymgirl #girlswithmuscle #girlswholift #girlgains #getfitwithme #getfit #fatloss #fitfam #fitgirl #fitness #fitspo #bodypositivity #selflove #igfit #instafit #instagood #instagym #irongymmaiden #heavylifting #healthy

[dierdrefit-blog]

Around this time 4 years ago I started lifting. I have been doing it ever since. There has been a lot of highs and A LOT of lows. Mostly body image lows. Why wasn't I losing weight and inches fast enough? It took me a while to realize fitness was more than that, a lot more. If you focus on some number or numbers I almost guarantee you will suffer a lot more lows than you want to. Now that's not yo say don't have goals. There primary and secondary goals. Primary goals should never be a weight on the scale and size in pants. Why? Because sometimes your body needs more time than you're giving it. The distress that comes with not feeling achieved is awful. What if it happens for two months. I've gone 3 months without losing any weight when I made weight loss primary. It was debilitating. However, this is no longer my mindset. I can safely say I have transformed with added maturity and drive. Don't belittle yourself by considering yourself to only be valued as a number. ____________________________________________ #bodypositivity #bodypositive #selflove #girlswithmuscle #girlswholift #reality #transformation #transformationtuesday #cardio #pcos #pcosdiet #pcosweightloss #fatloss #lifting #liftheavy #igfit #iifym #instagym #instafit #instagood #fitspo #fitbody #curvygirl #gymlife #gymmaiden #gymmotivation #irongymmaiden

[dierdrefit-blog]

Love hearing feedback for the kind of workouts you all want to see. Haven’t made a video in a while! Here is a shoulder workout I was asked for. Shoulders are definitely my favorite body part to work. It helps you look even more tapered. Definitely give this a try. Your shoulders will be worked! Video sped up 2x. _________________________________________ •Smith-machine seated over head press 6x12 one drop set •Smith machine seated overhead press behind head 2x20 •Smith machine shrugs 4x20 •Rear delt machine fly 7x15 •Lateral raise 5x15 one drop set •Dumbbell rear delt raise 5x15 one drop set (not shown) •Dumbbell front raise 2x20 •Upright row 2x30 _________________________________________ #pcos #progress #muscle #igfit #irongymmaiden #instafit #iifym #healthy #heavylifting #girlswithmuscle #girlswholift #girlgains #gymmaiden @dothis.workout @gainzvillle @gymgirlvids @workoutvideos__ @_workoutvideos @workoutroutine @fithealthyworkouts @womenworkoutvideos