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gummy_ifbb

Juan Gierz πŸ‘¨‍πŸš€ Commercial Diver πŸ₯›@almondbreezesa Ambassador πŸ’ͺ🏻IFBB BodyBuilder Competitor πŸ†@xtremebodycpt athlete πŸ‘ΆπŸ»πŸ‘¦πŸ» Father
101 posts
303 followers
285 following

@gummy_ifbb

Juan Gierz
Where there’s a #will ~ there’s a #way again, working #offshore is not #glitz and #glamour , there is no #gym , the food is made for the #general peeps on the boat, it’s not made to order and it’s 12 hour hard graft work. i work night shift which is tough on the body to get working in that cycle. i also wake up 2.5 hours earlier to get my training and my meals ready for the day. (yes i do my own meal prep) here’s my make shift #hacksquatmachine #bodybuilding #igbodybuilding #igbodybuildingnation #goals #goaldriven #focus #driven #consistencyiskey
3 47 3 hours ago

@gummy_ifbb

Juan Gierz
No leg extension? no problem!!! the kneeling leg extension is a variation and works great. the leg extension is an isolation exercise that targets your quadriceps. the leg extension strengthens your quadriceps. and if done correctly, is not h*****n the knee joint. #traindifferent #workhard #stayfocused #legs #offshore #training #aspiretoinspire #discipline #focus #dedication #fitspo #bodybuildingmotivation #ifbb #bbsaifbbwp #fitnessmotivation #motivationmonday #igbodybuilding #igfit #igfitness #fitspo @michelle_botha @aspire2inspirehealth @alphaaestheticsofficial @alastair_hyatt @steven.oshea.587 @mav3rik @laymanslament @monstagymwear @f oxfitofficial @gobrownspraytan @caffeineandcreatine_sa @supafitza @xtremebodycpt @xtremenutritionsa @xtremenutritioncapetown @prosupps_sa @arnoldclassicafrica @f or_the_love_of_sneakers @f
2 54 4 weeks ago

@gummy_ifbb

Juan Gierz
0 15 4 weeks ago

@gummy_ifbb

Juan Gierz
0 18 4 weeks ago

@gummy_ifbb

Juan Gierz
3 years ago we were blessed to finally have you in our arms! may you have a special day today and continue to bless us with all your antics!
2 36 4 weeks ago

@gummy_ifbb

Juan Gierz
2 33 4 weeks ago

@gummy_ifbb

Juan Gierz
Today’s exercise: • high pulley seated row benefits: •works the lats from an #extremely #innovative angle! to do these place a #v-bar or any attachment that allows you to bring your hands close into your body to the end of the high #pulley cable, as you can see- i have run 2 cables to work each side #individually but it allows me to bring it right up close to #concentrate on the lats. if all you have is a #normal pull down bar then grip it close with an #overhand grip. #bodybuilding #goals #ifbb2018goals #bodybuildingmotivation #igbodybuilding #offshore #igfitness #fitnessmotivation #fitspo #igfit #fitnessmotivation #bbsaifbbwp
4 29 4 weeks ago

@gummy_ifbb

Juan Gierz
Happy #flexfriday from this young man #cutiepiecuan πŸ’ͺ🏻πŸ’ͺ🏻πŸ’ͺ🏻
1 32 5 weeks ago

@gummy_ifbb

Juan Gierz
#cardio βœ…
3 19 5 weeks ago

@gummy_ifbb

Juan Gierz
Up and training in the rain before i start my 12 hour shift starting at midnight....
0 19 5 weeks ago

@gummy_ifbb

Juan Gierz
Today’s video: the #s***y squat has been around since the 1960’s and is a great #exercise to either warm up with or even better, to use as a great #finisher. the s***y squat is great as it totally focuses on the #quads and #eliminates all other #muscles from the #movement. along with #developing your quads, this exercise will help develop your #balance and even your #core strength. beginners should use only their body weight during the routine, but more advanced athletes would benefit by adding weight. #igbodybuildingmotivation #igbodybuilding #igfitness #fitspo #igfitfam #sissysquat #fitness #motivation #dedication #discipline #quads
6 50 5 weeks ago

@gummy_ifbb

Juan Gierz
Let’s hit up some #cardio i don’t have fancy treadmills or steppers to use, i run the deck up and down, up and down stairs and yes, we have stairs. •benefits to running stairs: as it turns out, when you run (or walk) up stairs, you're #essentially doing a long series of #plyometrics – exercises based around quickly #exerting #maximum force to your #muscles. it's like doing #squats and #lunges, while working your #cardiovascular system at the same time. #igfit #igfitness #fitspo #fitsporation #igbodybuilding #bodybuilding #bodybuildingmotivation #faceofgobrown2018 #gobrowntanning #usewhatyouhave #dedication #motivation #discipline #aspiretoinspire
3 35 5 weeks ago

@gummy_ifbb

Juan Gierz
#start where you are, #use what you have and #do what you can πŸ’ͺ🏻πŸ’ͺ🏻πŸ’ͺ🏻 #igbodybuildingmotivation ifbodybuilding #bodybuilder #bodybuilding #igfitness #igfit #instafit #motivation #aspiretoinspire #dedication #discipline
2 31 last month

@gummy_ifbb

Juan Gierz
#repost @gobrownspraytan with @get_repost ・・・ face of go brown 2018 it is that time of the year again where we are looking for someone to represent the go brown name! we need your help! * nominate someone whom you think embodies health, fun & fabulousness / * tell us why you would be ideal to be our face of go brown. the criteria: 1. male or female 2. active on social media platforms 3. passionate about health & your skin's well being 4. someone who will embody our companies values & ethics 5. someone active in their community , bringing about a positive change 6. someone who can take go brown to a whole new level if this is you , we look forward to your entry * tell us in the comments below who you think would be a great face of go brown 2018 , whether it be someone you nominate or yourself * share this post to your wall, with the #faceofgobrown2018 *the more engagement you have with regards to your post , the better your chances * the face of go brown 2018 will be announced on the 8th of february 2018 we look forward to welcoming you to the family πŸ’“ #ambassador #faceofgobrown2018 #social #tan #sunless #male #female #newheights #adventure #fun #influencer #love #uplift #nominate #challenge #passion #entrepreneur #values #ethics
0 21 last month

@gummy_ifbb

Juan Gierz
Sooo my first vid up and we are focusing on the #jeffersonsquat let’s check out the #benefits ——————————————— •increased glute development: the #wide stance and external rotation of the legs/feet allow for the #glutes to be #targeted more than a #traditional squat or #deadlift. this lift is to be done with #slow, #controlled, #focused repetitions and active contractions at the end of each rep. •quad hypertrophy: the vertical positioning of the spine often results in more quad engagement, due to more knee flexion and stretching of the quad. upon the negative aspect of this lift, the load should be shifted into the quads to fully maximize the quad-loading benefit. •vertical torso positioning: as discussed above, the #vertical positioning of this lift not only can increase ankle, knee, and hip mobility in the #squat, it can also work to #develop the #quads. #igbodybuilding #igbodybuildingnation #igfitness #offshore #workout #focused #discipline #motivated #aspiretoinspire #inspiration #legday #squats
1 34 last month

@gummy_ifbb

Juan Gierz
Hey ladies and gents, so i’ve decided to start posting some #vids of how i #train. only to help others in a way that there are so many exercises you can do, with #minimal #equipment as most of you know i work #offshore and there are no #gyms onboard like many of the rumors going around. most of my #equipment i have #welded together or taken up #elastics a #barbell #pulleys #carabiners and a few free weights here and there. stay #tuned to my page and see how i train. #igbodybuildingnation #igfitness #igbodybuilding #bodybuikding #inspiration #motivation #discipline #consistency #ifbb #excersises #traindifferent #trainsmart
3 49 last month