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Luke Bownes

@beyourselfbettercoaching

2.6K

followers

2034

following

Helping People drop bodyfat and build muscle mass for over 10 years
Avid Pump Chaser, Anime fan & Father
[email protected]

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The Pump v The Set
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1 It will take more than a
2 Hernia
3 Broken knees
4 Herniated discs
5 Hereditary Diseases
6 Poor mental health
7 A brain that works against me 99% of the time
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Probably not a lot more so if things could chill the fuck out for a bit that would be nice 👍🏼
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#bodybuilding #gym #fitness #personaltrainer #legday by @beyourselfbettercoaching

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4 days ago

Hack squat vs smith machine vs leg press

@beyourselfbettercoaching showing how massive his legs are🦵 what a unit 💪🏻
Make sure to drop Luke a follow 🫡

All are perfectly good in a well structured exercise programme

I wouldn’t say one is better than the other.

Use one which you enjoy most and/ or have access to and over time get stronger at doing the exercise

Comment below for any questions 👊🏻 by @beyourselfbettercoaching

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6 days ago

Keep On Keeping On
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Feeling like a failure as a father. To being best friends with my daughter. Celebrating her 10th birthday, watching anime together and truly understanding the blessing she is
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Rock bottom at 30. Suicidal and in therapy. To living the most peaceful life, no anxiety and feeling thankful at nearly 40
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From being over £20,000 in debt 5 years ago. To clawing my way back to having a business I love and clients I adore
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Not having a holiday in over 10 years. To being able to travel the world, make memories and eat delicious food and revisiting my childhood happy places
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Being too much and also never being enough. To have a woman who cherishes all aspects of what am. Because they make me who I am
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Living in fear, anxiety and depression because I could never speak up for myself. To... Well... Still being depressed 😂 but learning to communicate, articulate and understand myself and my needs are mine to control and no one else's
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It has been a rollercoaster of a decade. Since the first time that I almost had my very last time. To being able to understand who I was. What he needed. And the grace and humility to know the way forward
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It isn't pretty and it certainly isn't gonna be something you capture on your tripod or Instagram live
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But your moments of weakness provide you with the opportunity to find strength. If only you look for it
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#gym #fitness #suicidepreventionmonth #suicideawarness #mentalhealthawareness by @beyourselfbettercoaching

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17 days ago

Show me the boy, Then Show me the man
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If you... Like me... Have grown into an "adult" and spent years chasing ghosts. Building things that would ultimately crumble into dust. Bleeding our hearts out hoping that one more drop of love would prove your worth
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Step back. And ask yourself. When did I tie my worth to the opinion of others? When did love become a reward or even a punishment? Figure that fucker out
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When did I stop playing, running and exploring?
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Can I pinpoint the day it all changed and my colorful naivety was tuned down to a muted grey
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You ought to be striving to be the "grown up" that small version inside of you needed. On that day. At that time or maybe across a larger span of time
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Life's tough. It's supposed to be
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But I'll be damned if we're supposed to lose our love and light along the way
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Just because a bunch of silly children didn't know how to share or say sorry. And grew into not very kind or empathetic people
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Keep going. Keep growing
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One day. We'll be all grown up
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#gym #life #growth #mentalhealthawareness #mentalhealth by @beyourselfbettercoaching

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a month ago

FUCK YEAH!!!
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Back before drones, robot attack dogs and everyone fighting over what skin colour or the patriarchy. Way before the internet poisoned everyone's brain with "information"
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There were vibes, mountains of cocaine and exceptionally layered perms. Muscles were cool. Women were women and tripods were only used in porno films
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Bring back the 80s and fuck all this AI fake bullshit
(image created with AI)
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#gym #bodybuilding #fitness #retro #instagood by @beyourselfbettercoaching

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a month ago

Building Muscle Takes Time
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22 years and counting. Torn hamstrings. Hernias. Bulging discs. Trapped nerves. Constant, insufferable pain and discomfort. Blown out elbows, calcification in your knees. And the Resilience to keep going regardless
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I could show you a study, statistic that would either motivate you or demotivate you on just how much muscle you can build
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In a month. In your first year. Over the course of two to three years. Right upto your 20th year of training
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And no matter what. You can argue about rep ranges, progressive Overloading... Time under tension. You can have a health condition, bulging discs, fucked knees and poor mental health
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You can have every reason to give up. And some, maybe even most people will give up before they even begin
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Or
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You can literally shut the fuck up and get to work
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The times going to pass one way or another. You can't change that. You can only change what you choose to do about it
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#gym #personaltrainer #bodybuilding #fit #muscle by @beyourselfbettercoaching

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2 months ago

Coaching is Caring
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For me. My empathy and my needs to help others... Has a way of intrinsically helping me to support myself too
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When you see someone incapable, drowning, down and out and in need of help. Who better to do that. Than the person who has walked that path
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As a coach I will give a shit about you, your family, your health and mental wellbeing. Because those things are important to me
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I will also expect you to physically give everything that you have to the pursuit of your goals and your physical endeavours
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I can't do it for you. But. I can walk before you and lead by example. So that I am better capable of supporting you
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#gym #personaltrainer #bodybuilding #onlinecoaching #fit by @beyourselfbettercoaching

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2 months ago

I WANNA LOOK LIKE YOU
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Can you look like me? That's a question I get from a lot of men. Whether it be the shoulders, chest, legs and overall muscularity. Can it be done, can it even be done by you?
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The short answer
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Brother
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I'm m still trying to get there myself. I'll let you know how it's goes
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You can absolutely build your body. And if that is your goal. You should start right now. Today. And never give up. No matter what life throws at you
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Ditch the social media noise. Stick to the plan. Get very very good at the fundamentals and see where you're at after 2-3 years and then assess and progress
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Muscle building isn't easy. Isn't fast. And isn't always fun
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But neither is giving it your absolute worst effort either. And I know most men. Would rather die trying that not trying at all
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If that's you. Get in touch
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#gym #personaltrainer #bodybuilding #fitness #muscle by @beyourselfbettercoaching

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2 months ago

You've heard of the butterfly effect
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Well this is the smith machine effect, if a man moves a bench 1 inch under a smith machine. The world around him moves by a random factor multiplied by how many milligrammes of caffeine he's consumed
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All joking aside. Setting up the smith doesn't always have to be such a pain
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1 Rest the bar across the bench in a fully horizontal setting
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2 Gauge how uniform the position is based on the space left either side of the bench, appropriate to the bar
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3 move bench forward or backward dependent upon your torso position
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#gym #personaltrainer #bodybuilding #fit #fitness by @beyourselfbettercoaching

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2 months ago

This is a lifestyle, not a phase
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Overhauling your entire headspace, mindset, approach towards how you do everything can seem a little bit much
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It is. But. The gym doesn't have to be another obstacle. Instead, it could be the very foundation to build your lifestyle around
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That is exactly what Lucy has done over the last 6 months of coaching
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Down 2 stone and counting. Getting stronger on all her big compound lifts. Changing her mindset and understanding
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Multiple holidays. Living her life seeing family and friends. Training as and when she can. And being consistent in all the areas she has control over
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Yes. We've had blips and wobbles. But that's life. And those happen anyway. When you're building a lifestyle and an approach that is as unique as you are... The results are inevitable
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I couldn't be more proud of her. She's an absolute dream to work with and a genuine blessing or a person as well
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Thanks Lucy for always being a highlight in my day
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#gym #personaltrainer #transformation #goals #girlswholift by @beyourselfbettercoaching

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2 months ago

Die a Hero or Live long enough to become the villain
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Firm believer that you can tell a lot about people in the gym/life by how they carry and conduct themselves
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How they react to situations and difficulties and how they choose to treat others too
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But crocs... To train in? Come on
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#gym #fitness #reelsinstagram #bodybuilding #fit by @beyourselfbettercoaching

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2 months ago

WHAT! ZERO ALCOHOL! WHAT!
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Hot weather doesn't mean you can't stay hydrated and simultaneously enjoy a crisp, cold, icy brewski
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It does mean you could make sensible swaps and select one of the many excellent and cheap alcohol free options that you can now find
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@lidlgb do a sensational perlenbacher in a bottle and a tinny
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You can go with the @budweiseruk option which is also super low in cals as well per bottle
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One of our spenny but fantastic favourites is the @corona low calorie zero option as well
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Summer doesn't mean that you have to wake up dehydrated and hungover. Why not avoid both by making some sensible alternative swaps?
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AND THAT'S THE BOTTOM LINE! BECAUSE YOUR GYM BRO SAID SO!
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#gym #fitness #bodybuilding #wwe #summer by @beyourselfbettercoaching

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2 months ago