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Fareeda Spates Holmes

@fareedaspates

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ICU RN 20 years👩🏾‍⚕️🏥🏥🏥
Bodybuilding and Fitness enthusiasts🏋🏾‍♀️🏃🏾‍♀️💪🏾💪🏾

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Aug>Oct.... 4lb difference🔥. Yall... I am absolutely proud....
But we not done yet!!! LETS GOOOO!!!🔥🔥🔥 by @fareedaspates

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7 days ago

Locked In🔐🤫🤫🤫🤫 by @fareedaspates

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8 days ago

Words Cannot express how extremely PROUD I am of this beautiful soul!!! She not only finished Nursing school but she did it with multiple honors!!!! I am super excited for her and all she will bring to the medical profession!! As she continue her journey to Mid wifery... I know without a doubt she is going to make a profound mark in her field!!!
Lady Bug...It has truly been a blessing to see you grow into such an extraordinary woman, and I am So So proud of you!!!!! Congratulations Boo!!! I love you 😍❤️❤️❤️❤️ by @fareedaspates

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5 months ago

Just working on this Squats..
I look at every session as an opportunity to improve. And yes... There is always room for improvement!!!
Today was a true High bar squat day.
Bar placement high on base of neck, stance widened, slow contolled descent focusing on keeping my chest up!!. I am tall so I tend to lean a bit foward. As my weight get heavier I want to sit up a little straighter so my squats will look like squats and not Good Mornings. Lol. 😉😂😂🤣
Lets Werk!!❤️❤️🔥🔥💪🏿💪🏿 by @fareedaspates

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6 months ago

Today was tough .. But got it done.
My body felt a little fatigue but wanted to go ahead with my scheduled squat day..
355lb was my max and boy was it tough😳😳😱!!!! I actually went for 2 reps but the second one SUCKED SO.....
I am going to stick with my max at 355lbs and work up to at least 2-3 at this weight before I increase again.
Like I said.. This is my journey...So I have no problem with the slow build😉. LETS GOOO!!!!😉💪🏿💪🏿💪🏿🔥🔥🔥 by @fareedaspates

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6 months ago

We Werking Werking 🔥🔥🔥
Today I hit 345lbs max squat and it was a Fight!!! But I do love a good Fight😉🤣🤣🤣.
My lean out is going well and my goal to maintain my strength on this cut is also going well so far. I am slightly going up in my lifts by 2-5 pounds each week so that my body can adjust.No need for big moves.I am perfectly okay with the slow roll😉😉🤣🤣 Gonna keep to this path until my body says otherwise😉😉. Lets Gooo!!!!🔥🔥💪🏿💪🏿💪🏿 by @fareedaspates

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7 months ago

On today's episode of "Leaning The Hell out While maintaining my strength"...
340lbs max squat ×2 with a body weight 3lbs less than last week's.
Yall I am super happy with this. This squat felt really amazing. I am simply adding 5lbs each week until I hit the point that my body determines its time to stop climbing. But until then...Let's keep this Energy going!!!!.
Thank you @selivp11 for being my cheerleader today. Your energy was much needed and appreciated ❤️❤️🫶🏿🫶🏿

#Werking taken in 24 Hour Fitness - San Carlos, CA by @fareedaspates

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7 months ago

335lbs was my max squat today!!(Twice🤣😂)

As you can see, The camera angle was off on the first attempt so of course, I had to redo it🤭🤣🤣...
So yes..I HAD 2 SUCESSFUL attempted @ 335LBS TODAY!!!🔥🔥💪🏿💪🏿💪🏿
Back down sets of 275lbs x3x5. Excited Is an understatement!!!
Lets Gooo!!!🔥🔥💪🏿💪🏿❗️❗️ by @fareedaspates

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7 months ago

Can we first take time to appreciate these shoulders on this Leg day!!!🤣🤣🤣😂😂🔥🔥💪🏿💪🏿
Okay.... Anywho...
Lean out going phenomenal. Slow and steady just like I like it😂😂🤣💯. The Goal is to hold on to this strength and so far so good. 330lb max squat today!!! Yep...Its safe to say..WE WERKING!!!! LET'S GOOO!!!!🔥🔥🔥🥳🥳🥳 by @fareedaspates

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7 months ago

These Squats are Squat-ting: 325lbs Max Squat today.

Its the small calculated moves that yield the greatest results.This journey is mine and mine alone. I am not under any pressure or in competition with anyone. I am in a place where I am perfectly content striving to be the best version of me..And wow..Such a Peaceful Space😉 by @fareedaspates

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8 months ago

Embracing this stage in my life where my body decides it has a mind of its own😂🤭...
Aging is such a blessing but it has its challenges especially as a female when you hit that age where your body changes completely !!
This last year and a half has been filled with Acceptance, Adaptation, Adjustments.
I am finally back to feeling my self completely and it is amazing!!
No... I am not trying to get the old Fareeda back because I am not her anymore...
I am however working on perfecting who I am today and Yall know me...I love a Challenge!!!❤️❤️💪🏿💖🔥🔥 by @fareedaspates

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8 months ago

These squats have been feeling phenomenal!!!
Yes ..I am currently in a cutting phase but my goal is to maintain my strength!! I am excited to see how this will translate into my overall look.... We shall see😉😉😉🤭🤭🤭 by @fareedaspates

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8 months ago