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Casey Goeckeritz DeLong

@ifbbprokc

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2xOlympia qualified 1x Arnold
2X Master Olympia qualified
5th in world Master O 2023

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Today’s workout is built for function and endurance.
True strength isn’t about how much weight you can push for 1 or 2 reps but how much weight you can push for an extended time.

Bench scapula/rear delt battle rope 45 sec
SSW
Trx back flys 10 reps
SSW
Battle ropes balance on half bosu ball 45 sec
SSW
Isometric ab crunch 45 sec battle rope
SSW
Sit ups
Everything above is 5 rounds all functional training

100 back seated lat rows and 100 chest press flat bench
50 reps 40% max weight
25 reps 60% max weight
25 reps 80% max weight

#fitness #momslift #momof5 #thisis47 @sportsacademylogan by @ifbbprokc

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4 days ago

The abdominal portion of my workout.
Ab pause and hold while pulling rope 1 minute x 5 rounds
Then 10-15 sit ups, I did add a ball for rounds 3-5
Super set with reverse ab crunches using roller 10 x5

Abs don’t need to be crazy.
Simplify and just do more reps.. #abs #abdominals by @ifbbprokc

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8 days ago

Because everyone should post their failures.. My silly self decided to do pull ups at the end of the workout.. lol well…. I had to add 40lbs of resistance and I did 7 total
#gymfailures #pullups #failure #laughatyourself by @ifbbprokc

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12 days ago

Last week’s workout. I am always switching it up. Enjoy the blooper….hahaha
This workout wasn’t about weight, it was about endurance and adding agility into weight lifting. I see so many people who only lift weights or only do agility. They can both be done in the same workout.

Starting with some hip/groin/hamstring and calf active stretching.

Then single leg box jumps, I did 10 reps x6 rounds per leg

Split leg jump squats 10reps x4 rounds

Adding weight each round 1 min rest
Leg press (feet in cyclist position )
Rounds 1 and 2 10 controlled reps
Rounds 3,4,5 30 sec hold halfway then 10 reps
Rounds 6,7,8 3 sec home per rep for 10 reps
Rounds 9,10 and 11 10 straight reps

Finisher
Standing hamstring curl
15x5 not about weight it’s about endurance

#fitness #thisis47 #logan #sportsacademy #momof5
@sportsacademylogan by @ifbbprokc

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14 days ago

Thought this was a fun variation using decline ab bench with the rope pull . I kept the rope pull super light so my torso and arms couldn’t use it as leverage for abs. Basically like I was grasping at straws for a minute straight.. I did this 5x 1 minute. Smoker…. #abs #abworkout @sportsacademylogan by @ifbbprokc

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17 days ago

Well it’s a simple workout but a good one.

Starting with some high knees forward/external to warm up hips and rector/TFL I did 40 reps per leg

TRX glute hip thrust as many as you can until failure x4 sets
SSW (super set with)
Banded hip openers as many as you can per leg until failure x4 sets

Finisher
Plie squats using front squat machine
Sets 1 & 2 10’reps warm up
Sets 3,4,5 30 sec hold halfway then 10 reps increase weight each set
Sets 6,7,8 3 sec hold per rep, x 10 increasing weight each set.
Sets 9 and 10 should be PR sets and you should be failing.

Finisher is standing leg curl machine 60 reps straight.

#fitness #thisis47 #nevergiveup #momof5
@hydeparkfitness by @ifbbprokc

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24 days ago

I share my workouts for fun. Not trying to do anything else but help plan a workout..

Enjoy.

Lateral elbow Against wall rotator cuff
Standing banded mobility behind head
Laying shoulder mobility behind head
Banded palms down raise
Banded lateral raise wrist
Banded lateral thumbs

Workout
Standing front medial cap bar raise pause at top 2secs 8-10x5 rounds
SSW
Bar shoulder press front of face-behind head
(Pause mid way back to front 2 sec then continue forward) 8-10x5 rounds
SSW bicep bar curls neutral curl , 2 sec hold halfway up

Rear delt single arm cable pulls
SSW
Scapula cross cable pulls
10x5

Finisher

Lion king (palms up cable front raise)
100 reps or 25 reps x4 increasing weight each set

#thisis47 #momslifttoo #neverquit #momof5 by @ifbbprokc

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a month ago

@charlize_delong senior year and my youngest son Rambo’s first day of 7th grade.. So proud of these amazing kids of mine! by @ifbbprokc

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a month ago

My son’s first day at college. He moved into the dorms and I am so sad.. But so happy he will get to experience life and grow into an amazing man!

@usuaggielife #utahstateuniversity @dash_delong1 by @ifbbprokc

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a month ago

Just yesterday my beautiful daughter spent all her time with me, we did everything together. Then one day she grew up, my heart aches the thought of her leaving home. I don’t know what I will do. But seeing the amazing stunning young woman she has become blows my mind. I am beyond proud of you @charlize_delong . I love you to the moon and back! by @ifbbprokc

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a month ago

Just a little Utah sunset .
#views #sunset #thisis47 by @ifbbprokc

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a month ago

Trx/bar standing press.
12x5 5sec negatives down explode up

Sled abdominal pulls. 100 reps

Decline ball toss 50 reps

Standing DB shoulder raises (2sec hold) into DB lateral raise
12x5
SSW
Bar bicep curls
12x5

Rear delt rope face pulls reverse pyramid (start at max weight)
10 reps per plate until you are in failure. About 50-75 reps

@sportsacademylogan
#fitness #thisis47 #momlife #momslifttoo by @ifbbprokc

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2 months ago