Justin Carey-Personal Training
Personal Training, Meal Plans, Competition Prep
08/19/2024
Pre training vs Post training. A good leg day means no more details when you’re done. Just bags of blood.
Give this a try on your next leg day.
Back training tips: 1. Use a full range of motion. I’m not a fan of trying to exclude small supporting muscles like rhomboids or teres when doing back movements. Get a full stretch, and full contraction. 2. Use a weight that you can CONTROL. Heavy weight has its purpose, after you’ve established a strong mind/muscle connection. If the weight you’re lifting is too heavy, you’ll focus on that, rather than feeling the movement. 3. Time under Tension. Slowing down the tempo on either the concentric or eccentric parts of the rep increases time under tension, and greatly improves the mind/muscle connection. Try adding short pauses under tension before changing rep direction. 4. Elbow Drive is EVERYTHING. Try to imagine pulling “through” your elbows. In this particular rowing motion I’m dragging my elbow slightly downward towards my waist.
Tempo Cluster sets. One of my favorite variations of time under tension principles. 5 slow (4 seconds) concentric reps…10-15 second rest… 5 slow eccentric reps…10-15 second rest… back to 5 slow concentric reps…10-15 second rest…5 slow eccentric reps. 20 reps total, 2 minutes to complete 1 set. Try it out. *if you need to rack it between clusters; you’re a bitch 😉
06/25/2023
DO YOU MEAL PREP??
Your results DEPEND on it!!
Client: Grace P.
06/08/2023
What’s your favorite body part to get a pump in? For me it’s a toss up between legs and arms. Hard to beat the feeling of a great pump.
05/10/2023
Are you eating the right foods?
05/10/2023
This
04/05/2023
1000000%
02/01/2023
How often do you train calves? Calves tend to recover quicker than most major body parts. Personally I hit them every third day. Getting a good stretch, and full contraction while feeling the entire movement is key.
High carb day 🤤
01/25/2023
I see so many people breathing incorrectly while training. 😮💨
How to Inhale and Exhale Your Way to Better, Stronger Fitness Exactly when you should inhale and exhale during a rep? Knowing the importance of breathing, especially when lifting, can make a huge difference in your exercise routine — and the results you see. Here’s how to breathe during exercise.
01/24/2023
My nutrition client came to me two months ago eating extremely minimal calories and was afraid to eat. We gradually increased her calories from all quality food sources. Not only did she start dropping weight, but felt a world of difference in the gym, and is making big strides in progress. Couldn’t be more proud of her. This is what consistency can do if you have the right guidance.
01/14/2023
TRIED ON YOUR OWN? GETTING NOWHERE?
HIRE A PROFESSIONAL.
I can help provide:
-ACCOUNTABILITY
-PROPER EXERCISE EX*****ON
-BETTER EATING HABITS
01/13/2023
CONSISTENCY… The body makes small changes daily. It doesn’t make big changes weekly. That’s why being meticulous with everything is key when you want to see results.
01/03/2023
Leg day aftermath. Every exercise was 2 sets to failure. One set for 15 reps, the second set for 20 reps. Failure. Exercise order was:
Adductors
Seated leg curl
Extensions
Kneeling single leg ham curls
Belt squats
Walking lunges superset with stiff leg deadlifts
12/26/2022
Last few days to get DISCOUNTED RATES ON PERSONAL TRAINING SESSIONS before the new year! Message me for details. Text/call/email/DM

12/13/2022
I see INSANE people at the gym DAILY. 🤦🏻♂️
If you need to spruce up your routine, or change your eating habits…Hire a trainer.
Flat but still have to Pump check ✅
♥️
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