4Rings Fitness

Deep in thought about that last rep of the last set. It's amazing how much it takes to push through those final moments. Every ounce of focus, every bit of strength, and every deep breath counts. Proud and motivated to keep pushing my limits. 💪

💪 Tricep Day Grind 💪

Today was all about those triceps! Hit a total of 15 sets with a solid focus on close grip bench. Felt amazing and got an awesome pump! 💥

Also, smashed about two minutes off my 5-mile run time—feeling unstoppable right now. 🏃‍♂️💨

With just 30 days until competition, it's time to dial in on the hard dieting and reach my goal of 170lbs. The journey continues! 💯

"As we journey through life, our bodies undergo incredible changes. 💪 One thing that becomes increasingly crucial, especially with age, is maintaining a strong and balanced back. It's the pillar of our body's support system, keeping us upright, mobile, and pain-free. With each passing year, investing in exercises that strengthen and stabilize our back muscles becomes not just important, but essential. Let's commit to nurturing our backs, ensuring a foundation of strength and resilience for all the adventures ahead! "

Title: Unlock Your Strength Potential with Deadlifts!

Hey everyone!

I just wanted to share with you one of my all-time favorite exercises: the deadlift! 💪

Deadlifts are not just about picking up heavy weights; they offer a myriad of benefits for your overall fitness and strength gains. Here are a few reasons why I love incorporating deadlifts into my workout routine:

1. **Full Body Engagement:** Deadlifts work multiple muscle groups simultaneously, including the hamstrings, glutes, lower back, core, and even your grip strength. It's a fantastic compound movement that targets several areas at once, helping you build functional strength.

2. **Improved Posture and Stability:** By strengthening the muscles in your posterior chain (lower back, glutes, and hamstrings), deadlifts can significantly improve your posture and stability. This is crucial for preventing injuries and enhancing overall athletic performance.

3. **Increased Hormonal Response:** Deadlifts are known for eliciting a robust hormonal response, particularly in testosterone and growth hormone levels. This can aid in muscle growth, fat loss, and overall body composition improvements.

4. **Enhanced Grip Strength:** Since deadlifts require you to hold onto heavy weights, they're an excellent way to build grip strength. A strong grip is not only beneficial for lifting heavier weights but also for daily activities and sports performance.

5. **Functional Strength:** Deadlifts mimic real-life movements like picking up heavy objects from the ground, making them incredibly functional. By mastering this exercise, you'll not only get stronger in the gym but also in your everyday activities.

So, if you're looking to take your strength and fitness to the next level, consider adding deadlifts to your workout routine. Just remember to prioritize proper form and gradually increase the weight as you become more comfortable with the movement.

Give deadlifts a try and feel the difference in your strength and overall fitness!

Happy lifting! 💪🏋️‍♂️

Shout out to my newest followers! Excited to have you onboard! Masahiro Ayame, Takeshi Ochi

🏋️‍♂️ Sometimes, you just gotta go with the flow and see where it takes you! 💪 Wasn't planning on it, but today the vibes were right and the energy was high. So, I decided to step up to the challenge and give 405lbs a shot. And guess what? Nailed it! 🎯 At 47 years young and weighing in at 180lbs, hitting that milestone feels pretty darn good. 🔥 Never underestimate what you're capable of, especially when you're feeling unstoppable! Keep pushing those limits, folks! 💥

If you are in the Okinawa area, stop by 4 Rings Fitness for a workout. More info at www.4ringsfitness.com

Shout out to my newest followers! Excited to have you onboard! Kevin Scott, Jason McKinley, Sean Hartman

Deadlift Saturday
Worked up to 335
Did a total of 10 sets

Just Show Up to Train, recover and repeat www.4ringsfitness.com [email protected]

Working on the Christmas 🎄 for this year. 😃 😊

Putting in work both physically and mentally.

Pull day

Pull-day workout
Barbell Bentover Rows 9 set
45lbs x 25
95lbs x 20
135lbs x 15
185lbs x 8
225lbs x 3 @ 5 sets 20 seconds between each set for a total of 15 reps

Pulls 6 sets
With a heavy ban, 15 reps
With a medium ban, 12 reps
With a light ban, 10 reps
3 sets at Body weight for 8 reps

Barbell curls 5 sets
45lbs x 20
75lbs x 15
3 sets of 115lbs at 8 reps

1 and a half to 2 minutes between sets, except for the noted round in the list of exercises. Total time 40 to 45 minutes.

For my post-workout breakfast, I usually have 4 extra-large eggs with cheese, 4 ounces of shrimp, half of an apple, a multivitamin, 1 scoop of whey protein, and an avocado.