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heavyhardsmart

@heavyhardsmart

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followers

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Gym. Keeping it real. No nonsense. Nottingham 🏴󠁧󠁢󠁥󠁮󠁧󠁿🏴󠁧󠁢󠁥󠁮󠁧󠁿🏴󠁧󠁢󠁥󠁮󠁧󠁿

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Some clips from my training recently

Barbell hip thrust 197.5kg for 5. Really hoping I can hit 220kg in the upcoming months.

Plate loaded hip thrust 140kg for 6. Literally cannot add any more load so I have taken this out now.

Deadlift 155kg for 5. Feel like I'm just getting better and better at these. Plus it's around 10kg above double my bodyweight which is pretty decent.

Plate loaded glute kickback. Only added these in today. Very smooth piece of kit that you can lock in on and load heavy which is good.

Have a great week everyone 🫡 by @heavyhardsmart

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20 days ago

Physique update and new numbers 💪💪

180kg belt squat for 6 reps

Fully maxed out the kneeling glute press for 5 solid reps

Hip thrust machine almost maxed out

And 17.5kg dumbell curls

All in a calorie deficit because a deficit does not mean gains have to stop 😄😄

Training is 3 days per week

Nutrition
Training days
2600 calories approx
Rest days
2000 calories approx

Then I have a refeed/off plan/cheat day every 2 weeks at around 6000 calories

Lets go 🫡 by @heavyhardsmart

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4 months ago

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5 months ago

Some clips from this week's training.

Training is probably more enjoyable than its ever been right now. Which is made even better when training in an S-tier gym which top notch facilities.

I've missed using the seated leg curl so it's been nice recently. Really make sure you get that knee pad as far down as possible. You can actually pull the lever to the side instead of pressing the pad down making it easier.

The belt squat is completely new for me. One of the best machines I've ever used but easy to load weights on like the leg press so keep the reps controlled.

Leg extensions seem to take me a while to recover from so I don't do more than 2 sets in a workout.

Nutrition wise everything is fine. Added overnight oats back in as I really dont want to be cooking them now it's warming up.

Have a great weekend 🫡 by @heavyhardsmart

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6 months ago

Already the end of January. Before you know it spring will be here. And then summer.

I actually won't be dieting down this year, but rather maintaining the composition I'm at which is very decent. Instead I'll be focusing on growth both inside and outside the gym as there are a lot of things I need to work on without the stresses of dieting interfering.

Today's workout for anyone interested:

Bootybuilder machine full stack
3 x 7 to 9
Single leg curl
3 x 6
Deadlift
3 x 4
Leg extensions
3 x 5 to 7
Walking lunges
1 x 30 reps using the 25kg plates in each hand
Plate loaded shoulder press
2 x 5
Single biceps preacher
2 x 6 to 7

#nofilterneeded by @heavyhardsmart

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9 months ago

Results of my 8 week cut.

Started off at around 2800cals then dropped to around 1800 to 1900 in the final week.

3 day a week training split. Cardio was just walking to the shops/work in general/park walks if it was nice enough. I've not done any form of cardio in the gym since 2019.

I kept this cut shorter than usual and it has paid off in terms of how I'm feeling.

I've had Crohn's for over 20 years but I still get sh*t done. I have to eat more protein than you. I need to manage stress and fatigue more than you. I have to be more meticulous with my training and nutrition more than you.

No bitching, no moaning, just results. Stop procrastinating and stressing over the little things and just do it.

Go get it 🤙🤙🤙 by @heavyhardsmart

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a year ago

Show up and shut up.

You don't need to provide a motivational novel for what you're doing.

Just f***ing do it. by @heavyhardsmart

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2 years ago

So I finally hit 200kg on the hip thrust after setting this goal 4 months ago which you can scroll down and see for yourself. A 20kg increase in 4 months is pretty good. The weight was heavy but it was controlled.

So whats next? Well we keep going and going as there is no need to stop.

Rest assured I will be eating copius amounts of food today.

Side note: it's hilarious that there is a hip thrust machine behind me by @heavyhardsmart

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2 years ago

Remember to live a little. Aint no one creating memories eating chicken and rice. Oh and check out @wiffle_waffle_ in Matlock if you're in the area. Insane ice creams that are well priced. by @heavyhardsmart

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2 years ago

Starting the week off with a 190kg hip thrust for a solid 4 reps. I missed last weeks session as I was away but it didnt affect my progress.

Also did some b-stance contralateral RDL's for hams which are a solid addition to anyones leg routine.

#bodybuilding #legday #glutes #gym by @heavyhardsmart

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2 years ago

Weekly wins 🤙

Smashed out 187.5kg on hip exensions for 5

100kg leg extensions for 8..seriously underestimated my strength on this..nearly the whole stack

37.4kg rope curl for 7..nearly the whole stack

100kg plate loaded shoulder machine for 6

Quads and hams still got that separation

Back to doing barbell squats..more on this another time

Even my db curls have gone up

What were your wins this week?

Have a great weekend people 💪

#bodybuilding #strong #gym #summer by @heavyhardsmart

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2 years ago

Anyone feel this way??

I mean its nice looking good undressed but f*ck me do I feel like a skinny b*stard when im wearing clothes 😂😂

Tee: @everythingfitapparel

#bodybuilding #allveinsnogains #stillskinny #waitingformuscle #musclewhereareyou by @heavyhardsmart

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2 years ago