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Great day for the boys yday,2nd place for the boss man @ribbf_ruslan_polonkojev in a very strong line up and a 3rd overall in a row for mr quadzilla himself @tomas_ifbb ...onto the Europeans next...no doubt they will be bringing more trophies home!๐Ÿ‘Š๐Ÿผ๐Ÿ†๐Ÿ’ฏ #springclassic #grind #npc #ifbb #transformation #fitfam #irishfitfam #irishfitness #ukfitfam #ukfitness #gym #oldschool #bodybuilding #gains #gymlife #fit #fitworld #arms #muscle #fitlife #bodybuilder #abs #fitness #inspiration #workout #teamruslan #goals #conquer #ribbf #ribbfnationals
Great day for the boys yday,2nd place for the boss man @ribbf_ruslan_polonkojev in a very strong line up and a 3rd overall in a row for mr quadzilla himself @tomas_ifbb ...onto the Europeans next...no doubt they will be bringing more trophies home!๐Ÿ‘Š๐Ÿผ๐Ÿ†๐Ÿ’ฏ #springclassic  #grind  #npc  #ifbb  #transformation  #fitfam  #irishfitfam  #irishfitness  #ukfitfam  #ukfitness  #gym  #oldschool  #bodybuilding  #gains  #gymlife  #fit  #fitworld  #arms  #muscle  #fitlife  #bodybuilder  #abs  #fitness  #inspiration  #workout  #teamruslan  #goals  #conquer  #ribbf  #ribbfnationals 
"Champions aren't made in gyms. Champions are made from something they have deep inside them-a desire, a dream, a vision. They have to have the skill, and the will. But the will must be stronger than the skill." Muhammad Ali
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Road to Europeans IFBB ๐Ÿ‡จ๐Ÿ‡ฎโœˆ๏ธ๐Ÿ‡ช๐Ÿ‡ธ .
By: @jerryphotography 
CODE: MAP40
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@bpi_sports_uk 
@justin_mr_jt 
@bpi_sports
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#iveaghfitness #bpi #bpisports #bpisportsuk #teambpiuk #europeans #europeansifbb #ribbf #ribbfnationals #bcaa #shredded #bcaa shredded #bestbcaashredded #getshredded #bpisupplements #quality #supplements  #notoriousmrjt
"Champions aren't made in gyms. Champions are made from something they have deep inside them-a desire, a dream, a vision. They have to have the skill, and the will. But the will must be stronger than the skill." Muhammad Ali . Road to Europeans IFBB ๐Ÿ‡จ๐Ÿ‡ฎโœˆ๏ธ๐Ÿ‡ช๐Ÿ‡ธ . By: @jerryphotography CODE: MAP40 . @bpi_sports_uk @justin_mr_jt @bpi_sports . #iveaghfitness  #bpi  #bpisports  #bpisportsuk  #teambpiuk  #europeans  #europeansifbb  #ribbf  #ribbfnationals  #bcaa  #shredded  #bcaa  shredded #bestbcaashredded  #getshredded  #bpisupplements  #quality  #supplements  #notoriousmrjt 
Tell me what do you see bro... when you see your reflection in the mirror...
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CODE: MAP40
@bpi_sports_uk 
@justin_mr_jt 
@bpi_sports
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#iveaghfitness #bpi #bpisports #bpisportsuk #teambpiuk #europeans #europeansifbb #ribbf #ribbfnationals #bcaa #shredded #bcaa shredded #bestbcaashredded #getshredded #bpisupplements #quality #supplements  #notoriousmrjt
STICKING TO THE BASICS ๐Ÿท Please Excuse my fat mug...107kg as of today...heaviest Iโ€™ve ever been....not long left now till prep...as much as Itโ€™s great being a fat cunt eating all around ya I cannot fooking wait to bring a whole different package to the stage in October!๐Ÿ‘Š๐Ÿผ๐Ÿ™๐Ÿฝ #grind #npc #ifbb #transformation #fitfam #irishfitfam #irishfitness #ukfitfam #ukfitness #gym #oldschool #bodybuilding #gains #gymlife #fit #fitworld #arms #muscle #fitlife #bodybuilder #abs #fitness #inspiration #workout #teamruslan #goals #conquer #ribbf #ribbfnationals
STICKING TO THE BASICS ๐Ÿท Please Excuse my fat mug...107kg as of today...heaviest Iโ€™ve ever been....not long left now till prep...as much as Itโ€™s great being a fat cunt eating all around ya I cannot fooking wait to bring a whole different package to the stage in October!๐Ÿ‘Š๐Ÿผ๐Ÿ™๐Ÿฝ #grind  #npc  #ifbb  #transformation  #fitfam  #irishfitfam  #irishfitness  #ukfitfam  #ukfitness  #gym  #oldschool  #bodybuilding  #gains  #gymlife  #fit  #fitworld  #arms  #muscle  #fitlife  #bodybuilder  #abs  #fitness  #inspiration  #workout  #teamruslan  #goals  #conquer  #ribbf  #ribbfnationals 
#tbt with @lukehands_lifestyle 2 days out from his next show got me looking back to when I was last on stage, peeled and darker than mahogany. Canโ€™t wait to do it again. But for now my head is down and Iโ€™m building away and training for several new challenges. @khaleshtrainer #ribbf #ribbf2018 #ribbfnationals #aclreconstruction #illbeback #downbutneverout #gains #hardworkpaysof #riseandgrind #irishfitfam #pump #chestday #qoute #motivation #galwayfitfam #limerickfitfam #123doon #breakyourlimits #gym #gymlife #chaseyourdreams #workethic #liftbiggetbig #fitnessaddict #fitfam #dowhatotherswonttoachievewhatothersdont #khaleshtrainer
#tbt  with @lukehands_lifestyle 2 days out from his next show got me looking back to when I was last on stage, peeled and darker than mahogany. Canโ€™t wait to do it again. But for now my head is down and Iโ€™m building away and training for several new challenges. @khaleshtrainer #ribbf  #ribbf2018  #ribbfnationals  #aclreconstruction  #illbeback  #downbutneverout  #gains  #hardworkpaysof  #riseandgrind  #irishfitfam  #pump  #chestday  #qoute  #motivation  #galwayfitfam  #limerickfitfam  #123doon  #breakyourlimits  #gym  #gymlife  #chaseyourdreams  #workethic  #liftbiggetbig  #fitnessaddict  #fitfam  #dowhatotherswonttoachievewhatothersdont  #khaleshtrainer 
Pos chest workout ๐Ÿ”ฅโ˜ ๏ธ
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CODE: MAP40
@bpi_sports_uk 
@justin_mr_jt 
@bpi_sports
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#bpi #bpisports #bpisportsuk #teambpiuk #europeans #europeansifbb #ribbf #ribbfnationals #bcaa #shredded #bcaa shredded #bestbcaashredded #getshredded #bpisupplements #quality #supplements  #notoriousmrjt
Trying to find some form of motivation for training today!! This worked tho!! #tb to 3 weeks out from Nationals. .
When the glasses are on ya know things just got real. That part of prep when you don't know your head from your feet ... the part when you need to dig reeeallllllll deep and keep on truckin. One million per cent focus!!! .
All you prep peeps.. hold on in there yer nearly there! ๐ŸŽ‰๐ŸŽ‰๐ŸŽ‰
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My Instagram will soon be filled with start of prep pics .... fluffier physique updates incoming ๐Ÿ˜† #loveyourselfeitherway #enjoythejourney #motivatingmyself #beyourownmotivation #throwback
Trying to find some form of motivation for training today!! This worked tho!! #tb  to 3 weeks out from Nationals. . When the glasses are on ya know things just got real. That part of prep when you don't know your head from your feet ... the part when you need to dig reeeallllllll deep and keep on truckin. One million per cent focus!!! . All you prep peeps.. hold on in there yer nearly there! ๐ŸŽ‰๐ŸŽ‰๐ŸŽ‰ . My Instagram will soon be filled with start of prep pics .... fluffier physique updates incoming ๐Ÿ˜† #loveyourselfeitherway  #enjoythejourney  #motivatingmyself  #beyourownmotivation  #throwback 
Paid ๐Ÿ’ช๐Ÿปโ˜ ๏ธ
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CODE: MAP40
@bpi_sports_uk 
@justin_mr_jt 
@bpi_sports
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#bpi #bpisports #bpisportsuk #teambpiuk #europeans #europeansifbb #ribbf #ribbfnationals #bcaa #shredded #bcaa shredded #bestbcaashredded #getshredded #bpisupplements #quality #supplements  #notoriousmrjt
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Almost 6 months since I stepped on stage for the first time ever ๐Ÿ˜ฑ
Can't believe how quickly its gone and how much progress I've made since. -
Currently working on building some muscle & growing some shoulders. Hoping I'll never be that small again, aiming to build some muscle & improve. -
Really enjoying seeing everyone get ready for the spring shows, good luck to everyone competing ๐Ÿคž๐Ÿป
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#weightloss #iifym #fitness  #irishfitness  #strongwomen #girlsthatlift #nutrition #ukfitfam #fitnessjunkie #strongisexy #strengthtraining #quads #bikinicompetitor #girlswithmuscles #bodybuilding #workout #ribbf #nabba #ifbb #diet #bulking #irishfitfam #gymshark #myprotein #ribbfnationals #nabbaireland #irishbodybuilding
๐Ÿ‘™ Almost 6 months since I stepped on stage for the first time ever ๐Ÿ˜ฑ Can't believe how quickly its gone and how much progress I've made since. - Currently working on building some muscle & growing some shoulders. Hoping I'll never be that small again, aiming to build some muscle & improve. - Really enjoying seeing everyone get ready for the spring shows, good luck to everyone competing ๐Ÿคž๐Ÿป - - - - - #weightloss  #iifym  #fitness  #irishfitness  #strongwomen  #girlsthatlift  #nutrition  #ukfitfam  #fitnessjunkie  #strongisexy  #strengthtraining  #quads  #bikinicompetitor  #girlswithmuscles  #bodybuilding  #workout  #ribbf  #nabba  #ifbb  #diet  #bulking  #irishfitfam  #gymshark  #myprotein  #ribbfnationals  #nabbaireland  #irishbodybuilding 
Week 1 done - 104kg

Only took me 5 years to bring the upper body on par with the legs.

Calories were upped today,TIME TO GROW! ๐Ÿป
 #npc #ifbb #transformation #fitfam #irishfitfam #irishfitness #ukfitfam #ukfitness #gym #oldschool #bodybuilding #gains #gymlife #fit #fitworld #arms #muscle #fitlife #bodybuilder #abs #fitness #inspiration #workout #teamruslan #goals #conquer #ribbf #ribbfnationals
Current situation before we start the "big bulking" phase next week...countdown is ON!! 110kg I'm coming for you boyyy!! ๐Ÿ™ˆ๐Ÿ™ˆ๐Ÿ™ˆ #npc #ifbb #transformation #fitfam #irishfitfam #irishfitness #ukfitfam #ukfitness #gym #oldschool #bodybuilding #gains #gymlife #fit #fitworld #arms #muscle #fitlife #bodybuilder #abs #fitness #inspiration #workout #teamruslan #goals #conquer #ribbf #ribbfnationals
It's the start of a new week,a new start,time to go chase them goals ladies and gentlemen...don't be too caught up on what happened yesterday or last week...now is your time...stop making excuses with your fucking life n go after whatever it is your chasing! 
DREAM BIG,GET BIG!! ๐Ÿ˜‰ #npc #ifbb #transformation #fitfam #irishfitfam #irishfitness #ukfitfam #ukfitness #gym #oldschool #bodybuilding #gains #gymlife #fit #fitworld #arms #muscle #fitlife #bodybuilder #abs #fitness #inspiration #workout #teamruslan #goals #conquer #ribbf #ribbfnationals
It's the start of a new week,a new start,time to go chase them goals ladies and gentlemen...don't be too caught up on what happened yesterday or last week...now is your time...stop making excuses with your fucking life n go after whatever it is your chasing! DREAM BIG,GET BIG!! ๐Ÿ˜‰ #npc  #ifbb  #transformation  #fitfam  #irishfitfam  #irishfitness  #ukfitfam  #ukfitness  #gym  #oldschool  #bodybuilding  #gains  #gymlife  #fit  #fitworld  #arms  #muscle  #fitlife  #bodybuilder  #abs  #fitness  #inspiration  #workout  #teamruslan  #goals  #conquer  #ribbf  #ribbfnationals 
This is how things are looking currently...happy enough considering we've been OFF for almost 2 months....time to put some muscle on this skinny lil frame ๐Ÿ˜ˆ #npc #ifbb #transformation #fitfam #irishfitfam #irishfitness #ukfitfam #ukfitness #gym #oldschool #bodybuilding #gains #gymlife #fit #fitworld #arms #muscle #fitlife #bodybuilder #abs #fitness #inspiration #workout #teamruslan #goals #conquer #ribbf #ribbfnationals
#mealprep ๐Ÿ˜ nothing too fancy here ,white rice,sweet potato,cod,salmon,turkey mince,asparagus,green peas,tasty and simple #mealprep #nutrition #bodybuilding #irishfitfam #instagrambodybuilding #nabbawff #ribbfnationals
Love this picture from RIBBF Nationals  thank you @paul.cullen.5_star_photography โค .
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So I have literally been asked 5 times this week what shows im doing for Spring and how prep is going ๐Ÿคฃ .
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Im on off-season right now and I won't be competing until later this year. The aim is @nbfi_ireland Bikini in September and RIBBF Nationals in October.
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I've decided not to compete in Spring for a few reasons: .
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๐Ÿ’‹My body needed the break both physically and mentally after having 2 seasons back to back last year so I have no desire to get on stage in Spring
๐Ÿ’‹I have areas that I really needed to work on and in order to do that an off-season is needed .๐Ÿ’‹I want to prioritise some other things right now which were put aside due to prepping and competing last year
๐Ÿ’‹I am enjoying the flexibility with food that I couldn't have on prep. My coach sets my macros and I choose my food so flexible dieting allows for a lot more balance everyday
๐Ÿ’‹I have family occasions and special celebrations that I want to enjoy rather than saying "sorry I'm on prep". .
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Saying that, I have never allowed prep to stop me from attending anything special or get in my way but anyone who has prepped knows that at the very end energy levels can get quite low and time spent in the gym or meal prepping can be very time consuming. .
I'm really enjoying watching everyone on prep and I literally cannot wait to go and watch all the shows. I plan to see NIFMA, RIBBF, PCA and maybe a few others tin Spring. Im eager to support all of you lovelies out there killing it every day on prep โค
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Shout out to my coach @nathan.nelsonpt  who took me on as his prep client with only 10 weeks to RIBBF Nationals and managed to get me in this condition on such a short prep. ๐Ÿ‘ .

Making the most of this off-season because ill be back on prep again in 15/16 weeks. Then I will be well rested and itching to get back up there again ๐Ÿ™Œ
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#irishfitfam #fitfam #ribbf #nbfi #nifma #pca #bikinifitness #goals #offseason #girlswithmuscle #girlsonprep  #leanbulk #bootybuilding #competing #bikinicompeting #shelifts #girlsthatlift #priorities #listentoyourbody #delts #smile #bulking #npc #listentoyourbody #ribbfnationals
Love this picture from RIBBF Nationals thank you @paul.cullen.5_star_photography โค . . So I have literally been asked 5 times this week what shows im doing for Spring and how prep is going ๐Ÿคฃ . . Im on off-season right now and I won't be competing until later this year. The aim is @nbfi_ireland Bikini in September and RIBBF Nationals in October. . I've decided not to compete in Spring for a few reasons: . . ๐Ÿ’‹My body needed the break both physically and mentally after having 2 seasons back to back last year so I have no desire to get on stage in Spring ๐Ÿ’‹I have areas that I really needed to work on and in order to do that an off-season is needed .๐Ÿ’‹I want to prioritise some other things right now which were put aside due to prepping and competing last year ๐Ÿ’‹I am enjoying the flexibility with food that I couldn't have on prep. My coach sets my macros and I choose my food so flexible dieting allows for a lot more balance everyday ๐Ÿ’‹I have family occasions and special celebrations that I want to enjoy rather than saying "sorry I'm on prep". . . Saying that, I have never allowed prep to stop me from attending anything special or get in my way but anyone who has prepped knows that at the very end energy levels can get quite low and time spent in the gym or meal prepping can be very time consuming. . I'm really enjoying watching everyone on prep and I literally cannot wait to go and watch all the shows. I plan to see NIFMA, RIBBF, PCA and maybe a few others tin Spring. Im eager to support all of you lovelies out there killing it every day on prep โค . Shout out to my coach @nathan.nelsonpt who took me on as his prep client with only 10 weeks to RIBBF Nationals and managed to get me in this condition on such a short prep. ๐Ÿ‘ . Making the most of this off-season because ill be back on prep again in 15/16 weeks. Then I will be well rested and itching to get back up there again ๐Ÿ™Œ . . . #irishfitfam  #fitfam  #ribbf  #nbfi  #nifma  #pca  #bikinifitness  #goals  #offseason  #girlswithmuscle  #girlsonprep  #leanbulk  #bootybuilding  #competing  #bikinicompeting  #shelifts  #girlsthatlift  #priorities  #listentoyourbody  #delts  #smile  #bulking  #npc  #listentoyourbody  #ribbfnationals 
Every body feels down at times of hardships as life is not all sunshine and rainbows. But life goes on and dealing with this will make me stronger. I'm still determined to get into great condition for bodybuilding competitions this year ๐Ÿ’ช no lights on, recession still alive in Ireland๐Ÿ˜‚ #Arklow  #coralleisurecentre  #fitfam  #bodybuilding #ribbfnationals  #nbfi
Every body feels down at times of hardships as life is not all sunshine and rainbows. But life goes on and dealing with this will make me stronger. I'm still determined to get into great condition for bodybuilding competitions this year ๐Ÿ’ช no lights on, recession still alive in Ireland๐Ÿ˜‚ #Arklow  #coralleisurecentre  #fitfam  #bodybuilding  #ribbfnationals  #nbfi 
This was taken at about 6 weeks out....im going to completely blow this condition out of the water in October! ๐Ÿ˜ˆ๐Ÿ”ฅ #npc #ifbb #transformation #fitfam #irishfitfam #irishfitness #ukfitfam #ukfitness #gym #oldschool #bodybuilding #gains #gymlife #fit #fitworld #arms #muscle #fitlife #bodybuilder #abs #fitness #inspiration #workout #teamruslan #goals #conquer #ribbf #ribbfnationals
#throwbackthursday only 4 months ago when I had no waist ๐Ÿ˜ seems a lot longer ๐Ÿ˜ญcan't wait till next time and burn off this layer and see what's underneath ๐Ÿ’ช๐Ÿ’ช ๐Ÿ˜๐Ÿ˜#shreddz #nabbawff #ribbfnationals #contestprep #offseason #irishfitfam #instagrambodybuilding #gains #Legendsofmuscle #aesthetic #bulkingseason #beast #delts #fitnessdominate #gettingitdone #muscle #pump #shredded
It's that time again Bikini Fitness ladies ๐Ÿ˜˜ I'm very excited to be holding 2 group posing seminars in Cork on March 10th & 24th...held in @just_fit_ireland 's new facility in Blackpool. You can book via their app or contact direct! If you are new to competing or would like to polish your current posing this is not to be missed! I'll be covering all mandatory quarter turns, I Walk, stage presence and transition movements. Also, I will be answering any questions from shoes to bikini's to tanning ๐Ÿ˜˜๐Ÿ˜˜
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I will also be taking on a small number of one to one posing clients in my private studio in Dublin. Please PM for more details. โ€ข
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P.S My bikini is from @miss_bikini_suits ...discount code coming soon! ๐Ÿ‘™
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#ifbb #ifbbelite #bikini #fitness #ifbbbikinifitness #ribbf #ribbfspringclassic #ribbfnationals #posing #fitfam #irishfitfam #muscle #gym #teamireland #teamjustfit #missbikinisuits #gym #girlswholift #girlswithmuscle #athlete
It's that time again Bikini Fitness ladies ๐Ÿ˜˜ I'm very excited to be holding 2 group posing seminars in Cork on March 10th & 24th...held in @just_fit_ireland 's new facility in Blackpool. You can book via their app or contact direct! If you are new to competing or would like to polish your current posing this is not to be missed! I'll be covering all mandatory quarter turns, I Walk, stage presence and transition movements. Also, I will be answering any questions from shoes to bikini's to tanning ๐Ÿ˜˜๐Ÿ˜˜ โ€ข โ€ข โ€ข โ€ข I will also be taking on a small number of one to one posing clients in my private studio in Dublin. Please PM for more details. โ€ข โ€ข โ€ข P.S My bikini is from @miss_bikini_suits ...discount code coming soon! ๐Ÿ‘™ โ€ข โ€ข โ€ข โ€ข #ifbb  #ifbbelite  #bikini  #fitness  #ifbbbikinifitness  #ribbf  #ribbfspringclassic  #ribbfnationals  #posing  #fitfam  #irishfitfam  #muscle  #gym  #teamireland  #teamjustfit  #missbikinisuits  #gym  #girlswholift  #girlswithmuscle  #athlete 
Nothing like a heavy back session to kick-off the day ๐Ÿ˜๐Ÿ’ช,bulking continues till end of June ๐Ÿ’ชthen prep starts for Oct can't wait ๐Ÿ˜๐Ÿ˜#bulkingseason #bodybuilding #ribbfnationals #nabbawff #irishfitfam #instagrambodybuilding #delts #fitnessdominate #gettingitdone #gains #justdoit #Legendsofmuscle #muscle #offseason #pump #shredded
Meal prepping after leg day ๐Ÿ˜the bodybuilding life isn't easy ๐Ÿ˜‚๐Ÿ˜‚ #bodybuilding #legday #sore #bulkingseason #tastyfood #instagrambodybuilding #irishfitfam #gains #nabbawff #ribbfnationals
#throwbackthursday morning of the ribbfnationals tanned up and ready to go ๐Ÿ˜God I was skinny ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚not anymore ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚ #bodybuilding #aesthetic #aestheticfeed #competition #ribbfnationals #nabbawff #irishfitfam #instagrambodybuilding #bulkingseason #Legendsofmuscle
Practice, practice, practice!!! This was 4 weeks out from Nationals with @nicoletamsfigureireland any of you lovely ladies on prep I HIGHLY recommend lessons with her. I had 2 and my posing improved so much ๐Ÿ‘™๐Ÿ’ž
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#irishfitfam #fitfam #ribbf #nbfi #ribbfnationals #posing #practice #bikinifitness #bikini #pose #ifbb #nabba #pca #xfs #musclecontest #throwback #tb #shreds #Sass
#tbt to Christmas where my biggest worry was what time to start drinking. Prob the only nice picture of me and the brothers I took all Christmas. Went to do the Christmas shopping and ended up in the pub for the day. I was just as surprised as Mam and dad when they opened their presents ๐Ÿ™ˆ @lukehands_lifestyle @anthonyhands @colmanhands week!  #ribbf #ribbf2018 #ribbfnationals #aclreconstruction #illbeback #downbutneverout #gains #hardworkpaysof #riseandgrind #irishfitfam #pump #chestday #qoute #motivation #galwayfitfam #limerickfitfam #123doon #breakyourlimits #gym #gymlife #chaseyourdreams #workethic #liftbiggetbig #fitnessaddict #fitfam #dowhatotherswonttoachievewhatothersdont
#tbt  to Christmas where my biggest worry was what time to start drinking. Prob the only nice picture of me and the brothers I took all Christmas. Went to do the Christmas shopping and ended up in the pub for the day. I was just as surprised as Mam and dad when they opened their presents ๐Ÿ™ˆ @lukehands_lifestyle @anthonyhands @colmanhands week! #ribbf  #ribbf2018  #ribbfnationals  #aclreconstruction  #illbeback  #downbutneverout  #gains  #hardworkpaysof  #riseandgrind  #irishfitfam  #pump  #chestday  #qoute  #motivation  #galwayfitfam  #limerickfitfam  #123doon  #breakyourlimits  #gym  #gymlife  #chaseyourdreams  #workethic  #liftbiggetbig  #fitnessaddict  #fitfam  #dowhatotherswonttoachievewhatothersdont 
At last!!!! It is soooooo good to be back. Was feeling super unmotivated today having been off for 10 days... had to give myself a few lil pep talks... well @conormccarthy_physique did ๐Ÿ˜Š .
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But it ended up being a whopper back session after all. Got closer to my double bodyweight goal on rack pulls getting a PB of 100kg on set 4 (the goal is now 110kg as I'm sitting at 55kg bodyweight) and moved from 15kg max on DB rows up to 20kgs for reps. .

I mentioned about considering strength dropping but I think the rest was a good break mentally too because I was on a mission once I got started. "The body achieves what the mind believes" after all!! ๐Ÿ‘
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Now to attempt to get all the carbs in that my coach wants me on.... they are also the highest ive ever been on!! ๐Ÿฝ
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Moral of the story... take the rest your body needs! Listen to it! Health is everything and when you return to the gym.. mentally and physically your body will thank you for it!! .
Happy Monday Everyone! โค
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#motivationmonday #irishfitfam #fitfam #pb #offseason #bikinifitness #goals #rackpulls #backday #back #lats #gym #fitspo #train #fit #fitlife #usfitfam #ukfit #irishfitness  #mondaymotivation #nbfi #ribbf #ribbfnationals #bulking #leanbulk #wegettingstronger #letsbuild #wing
At last!!!! It is soooooo good to be back. Was feeling super unmotivated today having been off for 10 days... had to give myself a few lil pep talks... well @conormccarthy_physique did ๐Ÿ˜Š . . . But it ended up being a whopper back session after all. Got closer to my double bodyweight goal on rack pulls getting a PB of 100kg on set 4 (the goal is now 110kg as I'm sitting at 55kg bodyweight) and moved from 15kg max on DB rows up to 20kgs for reps. . I mentioned about considering strength dropping but I think the rest was a good break mentally too because I was on a mission once I got started. "The body achieves what the mind believes" after all!! ๐Ÿ‘ . . Now to attempt to get all the carbs in that my coach wants me on.... they are also the highest ive ever been on!! ๐Ÿฝ . . Moral of the story... take the rest your body needs! Listen to it! Health is everything and when you return to the gym.. mentally and physically your body will thank you for it!! . Happy Monday Everyone! โค . . . #motivationmonday  #irishfitfam  #fitfam  #pb  #offseason  #bikinifitness  #goals  #rackpulls  #backday  #back  #lats  #gym  #fitspo  #train  #fit  #fitlife  #usfitfam  #ukfit  #irishfitness  #mondaymotivation  #nbfi  #ribbf  #ribbfnationals  #bulking  #leanbulk  #wegettingstronger  #letsbuild  #wing 
Big feeding๐Ÿ’ช๐Ÿ’ช Regrann from @cervinskas -  The boys putting Cosmos out of business!! ๐Ÿ”๐Ÿš๐ŸŽ‚๐Ÿฝ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚ #npc #ifbb #transformation #fitfam #irishfitfam #irishfitness #ukfitfam #ukfitness #gym #oldschool #bodybuilding #gains #gymlife #fit #fitworld #arms #muscle #fitlife #bodybuilder #abs #fitness #inspiration #workout #teamruslan #goals #conquer #ribbf #ribbfnationals
The boys putting Cosmos out of business!! ๐Ÿ”๐Ÿš๐ŸŽ‚๐Ÿฝ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚ #npc #ifbb #transformation #fitfam #irishfitfam #irishfitness #ukfitfam #ukfitness #gym #oldschool #bodybuilding #gains #gymlife #fit #fitworld #arms #muscle #fitlife #bodybuilder #abs #fitness #inspiration #workout #teamruslan #goals #conquer #ribbf #ribbfnationals
Fooked after legday ๐Ÿ˜‚going to be sore tomorrow ๐Ÿ’ช๐Ÿ’ชa nice kind of sore ๐Ÿ˜๐Ÿ˜no pain no gain #gains #bodybuilding #offseason #contestprep #irishfitfam #instagrambodybuilding #nabbawff #ribbfnationals
#humpday #tb
1 week out from Nationals! 
I remember being happy with this picture at the time because my upper hamstrings hold a lot of fat so I had to work really really hard to target this for the last 2-3 weeks of prep. All thanks to @nath.nels ๐Ÿ™Œ .
Looking at this motivates me to work really hard on those glutes as soon as I get this booty back in the gym ๐Ÿ‘†๐Ÿ‘†๐Ÿ‘†๐Ÿ‘๐Ÿ‘๐Ÿ‘
Remember....
Your only competition is you!!! .
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#happyhumpday #glutes #workhard #irishfitfam #fitfam #ukfitfam #bootybuilding #ribbf #ribbfnationals #girlswholift #gym #motivation #determination #fitspo #fitnessmotivation #glutegains #youcandoit #instafit #instafitness #usfitfam #l4l #f4f #bootybuilder #goals #ribbf2018
#humpday  #tb  1 week out from Nationals! I remember being happy with this picture at the time because my upper hamstrings hold a lot of fat so I had to work really really hard to target this for the last 2-3 weeks of prep. All thanks to @nath.nels ๐Ÿ™Œ . Looking at this motivates me to work really hard on those glutes as soon as I get this booty back in the gym ๐Ÿ‘†๐Ÿ‘†๐Ÿ‘†๐Ÿ‘๐Ÿ‘๐Ÿ‘ Remember.... Your only competition is you!!! . . . . #happyhumpday  #glutes  #workhard  #irishfitfam  #fitfam  #ukfitfam  #bootybuilding  #ribbf  #ribbfnationals  #girlswholift  #gym  #motivation  #determination  #fitspo  #fitnessmotivation  #glutegains  #youcandoit  #instafit  #instafitness  #usfitfam  #l4l  #f4f  #bootybuilder  #goals  #ribbf2018 
These last couple of months been really trying to focus on my weak points....happy out seeing some progress...long long way to go yet but we're getting there.. ๐Ÿ™๐Ÿฝ๐Ÿ™๐Ÿฝ๐Ÿ™๐Ÿฝ #npc #ifbb #transformation #fitfam #irishfitfam #irishfitness #ukfitfam #ukfitness #gym #oldschool #bodybuilding #gains #gymlife #fit #fitworld #arms #muscle #fitlife #bodybuilder #abs #fitness #inspiration #workout #teamruslan #goals #conquer #ribbf #ribbfnationals
These last couple of months been really trying to focus on my weak points....happy out seeing some progress...long long way to go yet but we're getting there.. ๐Ÿ™๐Ÿฝ๐Ÿ™๐Ÿฝ๐Ÿ™๐Ÿฝ #npc  #ifbb  #transformation  #fitfam  #irishfitfam  #irishfitness  #ukfitfam  #ukfitness  #gym  #oldschool  #bodybuilding  #gains  #gymlife  #fit  #fitworld  #arms  #muscle  #fitlife  #bodybuilder  #abs  #fitness  #inspiration  #workout  #teamruslan  #goals  #conquer  #ribbf  #ribbfnationals 
So here we have it... off season in all its glory. (2 days ago as I haven't left bed since then ๐Ÿค’๐Ÿคง) I could keep these pics in storage on my phone and not share but I'm not going to be one of those people who only show the shreds on here ๐Ÿ™…๐Ÿ™…๐Ÿ™… im not about that life.. I always say I keep it real and here it is ... super flat, zero pump before any training or carbs ๐Ÿ‘†
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(I admire @sarstri for showing her bulk so honestly on here and I think that's very important for people to see too) ๐Ÿ’–
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In order to grow I've learnt to be comfortable with being in a calorie surplus and with that comes a small amount of body fat. .
Reminding myself of the long term goal and enjoying the strength and progression thats coming with this off season. As I always say I wont let my BF% get to a place where im uncomfortable in myself but if I want to better myself for next season then this is part of the process and I'm happy where I'm at right now.
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 Plus ... my coach @nath.nels  has agreed to give me the heads up if I become a fluff monster ๐Ÿคฃ๐Ÿคฃ .
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Mainly I want to put it out there that it's not always shreds in bodybuilding and that's okay. Once your developing and moving forward towards your goals while comfortable in yourself then your doing A-OKAY!! ๐Ÿ’ช๐Ÿ˜‰๐Ÿ‘
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Whether your cutting or bulking.... keep going everyone, keep working towards your goals! #mondaymotivation .
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#irishfitfam #leanbulk #physique #physiqueupdate #motivationmonday #goals #ribbf #nbfi #offseason #realtalk #letsgo #caloriesurplus #girlsofinstagram #fitfam #ukfitfam #bikinifitness #gym #fitspo #fitspiration #motivation #determination #missiongains #grow #progress #achieve #l4l #f4f #youcandoit #ribbfnationals
So here we have it... off season in all its glory. (2 days ago as I haven't left bed since then ๐Ÿค’๐Ÿคง) I could keep these pics in storage on my phone and not share but I'm not going to be one of those people who only show the shreds on here ๐Ÿ™…๐Ÿ™…๐Ÿ™… im not about that life.. I always say I keep it real and here it is ... super flat, zero pump before any training or carbs ๐Ÿ‘† . (I admire @sarstri for showing her bulk so honestly on here and I think that's very important for people to see too) ๐Ÿ’– . . . In order to grow I've learnt to be comfortable with being in a calorie surplus and with that comes a small amount of body fat. . Reminding myself of the long term goal and enjoying the strength and progression thats coming with this off season. As I always say I wont let my BF% get to a place where im uncomfortable in myself but if I want to better myself for next season then this is part of the process and I'm happy where I'm at right now. . . Plus ... my coach @nath.nels has agreed to give me the heads up if I become a fluff monster ๐Ÿคฃ๐Ÿคฃ . . . Mainly I want to put it out there that it's not always shreds in bodybuilding and that's okay. Once your developing and moving forward towards your goals while comfortable in yourself then your doing A-OKAY!! ๐Ÿ’ช๐Ÿ˜‰๐Ÿ‘ . . Whether your cutting or bulking.... keep going everyone, keep working towards your goals! #mondaymotivation  . . . . #irishfitfam  #leanbulk  #physique  #physiqueupdate  #motivationmonday  #goals  #ribbf  #nbfi  #offseason  #realtalk  #letsgo  #caloriesurplus  #girlsofinstagram  #fitfam  #ukfitfam  #bikinifitness  #gym  #fitspo  #fitspiration  #motivation  #determination  #missiongains  #grow  #progress  #achieve  #l4l  #f4f  #youcandoit  #ribbfnationals 
From the archives, practising posing a couple of weeks before my last mens physique comp with coach @johndbocarney 
#ribbfnationals 
#pump #gym #fit #workout #motivation #fitfam #bodybuilding #physique #fitspo #health #training #lifestyle #bulk #instagood #irishfitfam #diet #saynotocardio #muscle #abs #exercise #fitnessmodel #instafit #strong #gymlife #photooftheday #getfit #cleaneating #train #selfies
@flyefit
Scrolling through my phone came across this pic I never even knew I had. Throwback to the days of oblique and delt shreds. Not bad @nath.nels .. even more conditioned next time ๐Ÿ˜‰๐Ÿ˜†
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P.s. the make up was fixed before stage ๐Ÿ˜‚
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#fitfam #irishfitfam #ukfitfam #flex #delts #tb #tbt #throwback #shreds #throwbackthursday #ribbf #ribbfnationals #abs #obliques #girlswithabs #fitnessaddict #fitgirls #girlsonprep #shredded #fitness
Another picture from my shoot with @peterbennettphotography .
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So the fitness goals have been set for 2018 with my coach and I am super excited about them. I'll be hopefully stepping on stage later this year I would love to do @nbfi_ireland Natural Bikini Fitness in September seeing as it will be the first time in Ireland and also RIBBF Nationals in October So now is the time to put the work in. .
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Rounder fuller glutes and better hamstrings being the two key areas to improve in the mean time. Of course plenty more to work on but they are key.

Coach has just upped my carbs so here we go..... let's grow ๐Ÿ‘ .
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Im ready to start new challenges, fitness ventures and to help my own clients along their own fitness journey in 2018! ๐ŸŒŸ๐ŸŒŸ๐ŸŒŸ๐ŸŒŸ๐ŸŒŸ
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 #photoshoot #instafitness #irishfitfam #fitgirls #fitnessphotoshoot #quads #girlswithmuscle #ukfitfam #fitfam #goals #nbfi #strongwomen
#tuesdaymotivation #transformationtuesday #glutes #booty๐Ÿ‘ #bootybuilder #nbfi #ribbf #ribbfnationals #fitnessgoals #gym #fitspo #fitnessmotivation #l4l #f4f #glutegains #physique #bikinifitness #ifbb
Another picture from my shoot with @peterbennettphotography . . . . So the fitness goals have been set for 2018 with my coach and I am super excited about them. I'll be hopefully stepping on stage later this year I would love to do @nbfi_ireland Natural Bikini Fitness in September seeing as it will be the first time in Ireland and also RIBBF Nationals in October So now is the time to put the work in. . . Rounder fuller glutes and better hamstrings being the two key areas to improve in the mean time. Of course plenty more to work on but they are key. Coach has just upped my carbs so here we go..... let's grow ๐Ÿ‘ . . Im ready to start new challenges, fitness ventures and to help my own clients along their own fitness journey in 2018! ๐ŸŒŸ๐ŸŒŸ๐ŸŒŸ๐ŸŒŸ๐ŸŒŸ . . . #photoshoot  #instafitness  #irishfitfam  #fitgirls  #fitnessphotoshoot  #quads  #girlswithmuscle  #ukfitfam  #fitfam  #goals  #nbfi  #strongwomen  #tuesdaymotivation  #transformationtuesday  #glutes  #booty ๐Ÿ‘ #bootybuilder  #nbfi  #ribbf  #ribbfnationals  #fitnessgoals  #gym  #fitspo  #fitnessmotivation  #l4l  #f4f  #glutegains  #physique  #bikinifitness  #ifbb 
What a journey 2017 was. Setting out the goal of competing this time last year was the best decision I ever made & to compete in the #ribbf was an experience Iโ€™ll never forget. Time now to set new goals for 2018 ๐Ÿ’ช๐Ÿป #mensphysique #physique #asthetics #transformation #ribbfnationals #nifma #bodybuilding #goals #gains #fitfam
I'm going to give it my all this year, back training with a higher level of intensity. There are people that talk about doing great things then there are people who go out and make things happen. Will be hard but win or lose I'm going to try my best to make things happen this year and keep bettering myself and if I fail I will still hold my head high and say I gave it my all ๐Ÿ˜Š#ribbfnationals #bodybuildingmotivation #determined
I'm going to give it my all this year, back training with a higher level of intensity. There are people that talk about doing great things then there are people who go out and make things happen. Will be hard but win or lose I'm going to try my best to make things happen this year and keep bettering myself and if I fail I will still hold my head high and say I gave it my all ๐Ÿ˜Š#ribbfnationals  #bodybuildingmotivation  #determined 
#flexfriday ๐Ÿ˜ most muscular def my favourite pose ๐Ÿ˜๐Ÿ˜๐Ÿ’ช๐Ÿ’ชmerry Xmas everybody ๐Ÿ˜๐Ÿ˜#bodybuilding #delts #traps #irishfitfam #instagrambodybuilding #shredded #nabbawff #ribbfnationals #gettingitdone #gains #justdoit #Legendsofmuscle ##offseason
Off season shape, current weight is 100kg on the button. 
I can't wait to start prep in 2018 but I know I'll hate it when I'm doing it. I just want to be diced to the sox. Keep following the journey I won't be fluffy for much longer ๐Ÿ‘€
Off season shape, current weight is 100kg on the button. I can't wait to start prep in 2018 but I know I'll hate it when I'm doing it. I just want to be diced to the sox. Keep following the journey I won't be fluffy for much longer ๐Ÿ‘€
Here my #Mondaymotivation for the week ahead ๐Ÿ‘

Some Sunday night plotting and planning.
Been chatting to my coach @nath.nels this week about all the things I specifically need to work on. We have pinpointed a few key areas such as hamstrings and glutes. 
This was the day of Nationals in October. Not bad for my first season competing but im training glutes 3 times per week now so hoping to bring better next time I hit the stage ๐Ÿ‘๐Ÿ‘๐Ÿ‘๐Ÿ‘
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. "With enough hard work you  can achieve anything" โค

#motivationmonday #motivation #ribbf #ribbfnationals #bikinifitness #glutegains  #perfectlyimperfect #embraceit  #imperfections #perfections #irishfitfam #fitfam #glutes # #loveyourbody #bedifferent #ukfitfam #fitness #glutes #workoutmotivation #fitspo #settinggoals #goalsetting #girlswithmuscle #gym #fit #fitspo #fitspiration #fitnessmotivation
Here my #Mondaymotivation  for the week ahead ๐Ÿ‘ Some Sunday night plotting and planning. Been chatting to my coach @nath.nels this week about all the things I specifically need to work on. We have pinpointed a few key areas such as hamstrings and glutes. This was the day of Nationals in October. Not bad for my first season competing but im training glutes 3 times per week now so hoping to bring better next time I hit the stage ๐Ÿ‘๐Ÿ‘๐Ÿ‘๐Ÿ‘ . . "With enough hard work you can achieve anything" โค #motivationmonday  #motivation  #ribbf  #ribbfnationals  #bikinifitness  #glutegains  #perfectlyimperfect  #embraceit  #imperfections  #perfections  #irishfitfam  #fitfam  #glutes  # #loveyourbody  #bedifferent  #ukfitfam  #fitness  #glutes  #workoutmotivation  #fitspo  #settinggoals  #goalsetting  #girlswithmuscle  #gym  #fit  #fitspo  #fitspiration  #fitnessmotivation 
So I've decided to continue my journey without a coach. I'm my own damn coach! #YOLO #TeamLukasHollaAtYoBoy
Flash back Friday! Great memory! RIBBF October.See @cervinskas I include everybody :p Next year @michael_ragusa and especially you @markmiko_fit been European, letโ€™s get a full representation on stage. Maybe get a discount on team entry hahah #ribbf #ribbfnationals #ifbb #npc #npcmensclassicphysique #stageready #shredded #leanmuscle  #bodybuildingmotivation #preplife #posing #oskarboralphotography
BIKINI FOR SALE!!
Can you tell how much I loved my bikini? This was the day before Nationals all pale and pasty but I LOVED this @sparklebikini Bikini โค 
Bottoms are Small, Top is B/C. The botttoms can be worn higher on the waist.

DM me if your interested ladies ๐Ÿ’‹ .
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#ribbf #nabba #nbfi #xfs #pca #proelite #bikinifitness #irishfitfam #fitfam #ukfitfam #bikini #bikiniforsale #sparklebikini #forsale #sparkle #shine #girlsonprep #ribbfnationals #shreds #tb #throwbackthursday #tbt #motivation #shredded #girlswithmuscle
BIKINI FOR SALE!! Can you tell how much I loved my bikini? This was the day before Nationals all pale and pasty but I LOVED this @sparklebikini Bikini โค Bottoms are Small, Top is B/C. The botttoms can be worn higher on the waist. DM me if your interested ladies ๐Ÿ’‹ . . #ribbf  #nabba  #nbfi  #xfs  #pca  #proelite  #bikinifitness  #irishfitfam  #fitfam  #ukfitfam  #bikini  #bikiniforsale  #sparklebikini  #forsale  #sparkle  #shine  #girlsonprep  #ribbfnationals  #shreds  #tb  #throwbackthursday  #tbt  #motivation  #shredded  #girlswithmuscle 
#throwbackthursday ๐Ÿ˜ missing the shredz ๐Ÿ˜let's see what  difference another year of hard work can make  #nabbwff  #ribbfnationals  #bodybuilding  #shredz  #irishfitfam
Legs at 1 week out...gonna bring these bad boys to a whole other level next time around ๐Ÿ˜ƒ๐Ÿ”ช #teamruslan #bodypower #npc #ifbb #transformation #fitfam #irishfitfam #irishfitness #ukfitfam #ukfitness #gym #oldschool #bodybuilding #gains #gymlife #fit #fitworld #arms #muscle #fitlife #bodybuilder #abs #fitness #inspiration #workout #therepy #goals #conquer #ribbf #ribbfnationals
#flexfriday ๐Ÿ˜weekly check in with coach (me)๐Ÿ˜ another week down๐Ÿ’ชstill reasonably lean 8 weeks into off-season ๐Ÿ’ชa lot of eating and growing to be done yet๐Ÿ˜๐Ÿ˜ #bulkingseason #instagrambodybuilding #irishfitfam #justdoit #Legendsofmuscle #nabbawff #ribbfnationals
Slowly but surely improving the weak areas....happy with progress so far...got another 7 months to pack on as much size to my skinny fooking frame as possible,before the fun begins ๐Ÿท๐Ÿš๐ŸŽ‚ #teamruslan #bodypower #npc #ifbb #transformation #fitfam #irishfitfam #irishfitness #ukfitfam #ukfitness #gym #oldschool #bodybuilding #gains #gymlife #fit #fitworld #arms #muscle #fitlife #bodybuilder #abs #fitness #inspiration #workout #therepy #goals #conquer #ribbf #ribbfnationals
Slowly but surely improving the weak areas....happy with progress so far...got another 7 months to pack on as much size to my skinny fooking frame as possible,before the fun begins ๐Ÿท๐Ÿš๐ŸŽ‚ #teamruslan  #bodypower  #npc  #ifbb  #transformation  #fitfam  #irishfitfam  #irishfitness  #ukfitfam  #ukfitness  #gym  #oldschool  #bodybuilding  #gains  #gymlife  #fit  #fitworld  #arms  #muscle  #fitlife  #bodybuilder  #abs  #fitness  #inspiration  #workout  #therepy  #goals  #conquer  #ribbf  #ribbfnationals 
#bulkingseason 108kg and rising ๐Ÿ˜,7 more months off off-season plenty time to grow๐Ÿ˜๐Ÿ˜#bulkingseason #offseason #aesthetic #delts #fitnessdominate #gettingitdone #gym #irishfitfam #instagrambodybuilding #justdoit #Legendsofmuscle #muscle #nabbawff #pump #ribbfnationals
Love my new @peachessports top ๐Ÿ˜ Trying desperately do build Dem quads... Really hitting quads and shoulders currently... Which are my main two goals.. ๐Ÿ™‹ my secondary goals are building bigger lats and of course glutes ๐Ÿ‘๐Ÿ‘ Also decided to make the decision of holding off until October and i plan on competing in the RIBBF Nationals again and also the WBFF show in November ๐Ÿ™‹ Competing again in April just wasn't a realistic goal... I wouldn't have enough time to make a significant difference so myself and the coach had a chat and we said we'd hold off properly plan which shows we're doing in February... ๐Ÿ™‹ Taking a rest day tomorrow cause I am dead and wrecked tired so relaxing day tomorrow all for myself ๐Ÿ‘Œโค
Love my new @peachessports top ๐Ÿ˜ Trying desperately do build Dem quads... Really hitting quads and shoulders currently... Which are my main two goals.. ๐Ÿ™‹ my secondary goals are building bigger lats and of course glutes ๐Ÿ‘๐Ÿ‘ Also decided to make the decision of holding off until October and i plan on competing in the RIBBF Nationals again and also the WBFF show in November ๐Ÿ™‹ Competing again in April just wasn't a realistic goal... I wouldn't have enough time to make a significant difference so myself and the coach had a chat and we said we'd hold off properly plan which shows we're doing in February... ๐Ÿ™‹ Taking a rest day tomorrow cause I am dead and wrecked tired so relaxing day tomorrow all for myself ๐Ÿ‘Œโค
Maaan I miss the prep life....cannot wait to do it all again!! ๐Ÿค“๐Ÿ”ช๐Ÿšด๐Ÿผ #teamruslan #bodypower #npc #ifbb #transformation #fitfam #irishfitfam #irishfitness #ukfitfam #ukfitness #gym #oldschool #bodybuilding #gains #gymlife #fit #fitworld #arms #muscle #fitlife #bodybuilder #abs #fitness #inspiration #workout #therepy #goals #conquer #ribbf #ribbfnationals
#throwback to the day before nationals.. how grateful I am not to be this lean right now โ„โ˜ƒ๐Ÿ˜†๐Ÿคฃ .
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#irishfitfam #fitfam #ukfitfam #babyabs #shreds #flex #goals #gains #ribbf #ribbfnationals  #photoshoot #fitness #instagram #instafitness #gym #workout #trainhard #girlsonprep #iggirlswithmuscle #tb #leanbean #cut #diet #shred #abs #quads
#Repost @laura.gallagher.fitness (@get_repost)
ใƒปใƒปใƒป
Doing our thing ๐Ÿ–ค #flexfriday โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹
Prepped by: @nath.nels
Fuelled by: @qntsportnutrition
@thehealthhut_ 
Photo credit: @peterbennettphotography โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹
#irishfitfam #flex #photoshoot #fitfam #fitcouple #proud #achievements #nbfi #ribbf #springclassic #ribbfnationals #pose #bikinifitness #motivation #determination #ukfitfam #mensphysique #ifbb
#Repost  @laura.gallagher.fitness (@get_repost) ใƒปใƒปใƒป Doing our thing ๐Ÿ–ค #flexfriday  โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹ Prepped by: @nath.nels Fuelled by: @qntsportnutrition @thehealthhut_ Photo credit: @peterbennettphotography โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹โš‹ #irishfitfam  #flex  #photoshoot  #fitfam  #fitcouple  #proud  #achievements  #nbfi  #ribbf  #springclassic  #ribbfnationals  #pose  #bikinifitness  #motivation  #determination  #ukfitfam  #mensphysique  #ifbb 
"The Question Isnโ€™t Who Is Going to Let Me, Itโ€™s Who Is Going to Stop Me!"
Ayn Rand 
#teamruslan #bodypower #npc #ifbb #transformation #fitfam #irishfitfam #irishfitness #ukfitfam #ukfitness #gym #oldschool #bodybuilding #gains #gymlife #fit #fitworld #arms #muscle #fitlife #bodybuilder #abs #fitness #inspiration #workout #therepy #goals #conquer #ribbf #ribbfnationals
"Get rid of sycophants. Keep near you people who advise you, when you miss. " ๐Ÿ‘Š๐Ÿป๐Ÿ’ช๐Ÿป #motivation #motivationmonday #mensphysique #ifbb #ifbbpro #ribbf #ribbfnationals
Donโ€™t tell me you donโ€™t have the time! 5.30am start, 6km run, breakfast then to the gym for an arm session! As @lukehands_lifestyle said to me learn to sleep faster!!!! ๐Ÿ˜‚  #ribbf #ribbf2017 #ribbfnationals #aclreconstruction #illbeback #downbutneverout #gains #hardworkpaysof #riseandgrind #irishfitfam #pump #chestday #qoute #motivation #galwayfitfam #limerickfitfam #123doon #breakyourlimits #gym #gymlife #chaseyourdreams #workethic #liftbiggetbig #fitnessaddict #fitfam #dowhatotherswonttoachievewhatothersdont
Donโ€™t tell me you donโ€™t have the time! 5.30am start, 6km run, breakfast then to the gym for an arm session! As @lukehands_lifestyle said to me learn to sleep faster!!!! ๐Ÿ˜‚ #ribbf  #ribbf2017  #ribbfnationals  #aclreconstruction  #illbeback  #downbutneverout  #gains  #hardworkpaysof  #riseandgrind  #irishfitfam  #pump  #chestday  #qoute  #motivation  #galwayfitfam  #limerickfitfam  #123doon  #breakyourlimits  #gym  #gymlife  #chaseyourdreams  #workethic  #liftbiggetbig  #fitnessaddict  #fitfam  #dowhatotherswonttoachievewhatothersdont 
Everything else sore so arm day it is ๐Ÿ˜๐Ÿ’ช๐Ÿ’ชnice quiet gym on a sun ๐Ÿ˜๐Ÿ˜#bodybuilding #offseason #pump #aesthetic #contestprep #bulkingseason #delts #fitnessdominate #irishfitfam #instagrambodybuilding #justdoit #Legendsofmuscle #muscle #nabbawff #ribbfnationals #gains #gettingitdone
Told you we went in last night!
Smashing chest ๐Ÿ’ฅ๐Ÿ’ฏ๐Ÿ’ฅ๐Ÿ’ฏ
Nothing better than getting hyped with some new realised rap right before the workout! Am I right? ๐Ÿ‘Œcheck out @keno.97 and check out @oakgym2016 where all the antics go DOWN๐Ÿ’ช
Told you we went in last night! Smashing chest ๐Ÿ’ฅ๐Ÿ’ฏ๐Ÿ’ฅ๐Ÿ’ฏ Nothing better than getting hyped with some new realised rap right before the workout! Am I right? ๐Ÿ‘Œcheck out @keno.97 and check out @oakgym2016 where all the antics go DOWN๐Ÿ’ช
#flexfriday ๐Ÿ˜Š,got good chest/back session in today despite fooked up shoulder ๐Ÿ˜๐Ÿ˜have a great weekend everybody ๐Ÿ˜๐Ÿ˜๐Ÿ’ช๐Ÿ’ช#happycamper #bodybuilding #instagrambodybuilding #irishfitfam #offseason #delts #fitness #fitnessdominate #gettingitdone #gains #justdoit #Legendsofmuscle #nabbawff #ribbfnationals
This weeks leg day complete here at @oakgym2016 
It was rough but I did it right. Last leg session I trained too soon after my meal and I felt sick after every set, tonight tho I was ready and I killed it. Late night sessions for me are my favourite! Full day's of food in my belly and all that energy ready to be used up!
P.S not a single shred to be seen ๐Ÿ™ˆa lot of meat tho ๐Ÿ™
This weeks leg day complete here at @oakgym2016 It was rough but I did it right. Last leg session I trained too soon after my meal and I felt sick after every set, tonight tho I was ready and I killed it. Late night sessions for me are my favourite! Full day's of food in my belly and all that energy ready to be used up! P.S not a single shred to be seen ๐Ÿ™ˆa lot of meat tho ๐Ÿ™
>>swipe right>>So apparently I placed 4th in my first ever competition. A lot of work now in this off season to come back next time and place higher ๐Ÿ’ช๐Ÿป #ribbf2017  #ribbfnationals  #mensphysique #physique #abs #shredded #gym #gymlife #competition #fitcopsrep #irishfitfam #wolves๐Ÿบ
I would hashtag this Monday motivation, but itโ€™s Tuesday๐Ÿคซ
I would hashtag this Monday motivation, but itโ€™s Tuesday๐Ÿคซ
#throwback 2 weeks pre comp to when I was ripped ๐Ÿ˜,Well into bulking season now looking forward to getting in this condition again with few more kg muscle next year ๐Ÿ’ช๐Ÿ’ช๐Ÿ˜๐Ÿ˜๐Ÿ˜ #bulkingseason #offseason #irishfitfam #instagrambodybuilding #Legendsofmuscle #ribbfnationals #nabbawff #gains #gettingitdone #shredded #simplyshredded #shredz