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Lourde-Quincy Vasser

@lqvasser

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Texas, Realtor ®
Making real estate fun for +4 years
🏡 EXP Realty 🐺
TexasEx @utaustintx Alum
NASM CPT 💪🏾🤘🏽
+5 years former professional athlete

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Just finished telling everybody this was my favorite and the best leg extension machine… then it broke on me mid-rep.

Apparently, it couldn’t handle the endorsement—or the weight! 🤣😂

#gym #funny #fyp taken in House of Gainz by @lqvasser

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2 months ago

The medicine ball throw to sprint catch is more than just conditioning—it’s about improving movement efficiency.

By exploding into the throw, accelerating to the ball, and catching it before the second bounce, you’re training:
✅ Explosive power
✅ First-step acceleration
✅ Reaction time
✅ Body control
✅ Efficient movement under speed

The goal isn’t just to move faster—it’s to move with purpose and waste less energy. Efficient athletes cover more ground with better mechanics.

Can you catch it before the second bounce? 🏃🏽‍♂️💨🔥

#personaltrainer #gym #running #fitness #fyp taken in Downtown Austin by @lqvasser

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4 months ago

Most people stop after the run…
I added a challenge 😤

60 seconds. Hand release push-ups.
How many you getting?

#gym #workout #fitness #fyp taken in Downtown Austin by @lqvasser

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6 months ago

How to do Reverse-Grip Lat Pulldowns:

Pull straight down with your elbows toward your ribs, keeping your core engaged and torso steady.

Avoid rocking backward to move the weight—momentum shifts more work to your hips and lower back, reducing the demand on your lats.

Let your back do the work.

Control the pull, control the return.

#gym #workout #fitness #fyp taken in House of Gainz by @lqvasser

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7 days ago

Incline Dumbbell Row:

It works your rhomboids, middle traps, and latissimus dorsi, with assistance from your rear delts and biceps.

Keep your chest planted and squeeze your shoulder blades together without shrugging.

Many will attempt them. Few will execute every rep with control.

#gym #workout #fitness #fyp taken in House of Gainz by @lqvasser

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7 days ago

5 benefits of strict seated cable rows

1. Build back thickness: Strengthens your lats, rhomboids, and middle traps.

2. Keep tension on your back: Limiting momentum makes your muscles do more of the work.

3. Improve shoulder-blade control: Trains controlled reaching and pulling with each rep.

4. Challenge core stability: Your abs help keep your torso steady throughout the movement.

5. Make progress easier to measure: Consistent form helps you track strength gains without relying on extra body swing.

Steady torso. Controlled stretch. Strong pull. 🔥

#gym #workout #fitness #fyp taken in House of Gainz by @lqvasser

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7 days ago

These are the five things I focus on with chest-supported rows:

1. Keep your chest planted on the pad. Don’t lift your torso to move the weight.

2. Reach forward at the bottom. Let your shoulder blades move so your back gets a full stretch.

3. Drive your elbows back. Think about pulling with your back, not curling with your arms.

4. Squeeze for a beat without shrugging your shoulders.

5. Control the way down. Don’t let the weight drop. Own every inch of the rep.

#gym #workout #fitness #fyp taken in House of Gainz by @lqvasser

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20 days ago

The Panatta Super Lat Pulldown Circular

Designed to optimize back width and upper-lat engagement through a natural arc of motion.

Prone Grip (Palms Facing Forward)Back Width and Teres Major Focus: Mimics a traditional wide-grip pulldown trajectory, directly targeting the outer lats and teres major to build a classic V-taper.

Neutral Grip (Palms Facing Inward) Upper Trapezius and Mid-Back Recruitment: The semi-supinated or neutral handle position places extra emphasis on the descending fibers of the upper traps and the mid-back

#gym #workout #fitness #fyp taken in House of Gainz by @lqvasser

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a month ago

Front squats are important because they:

Build powerful quads and glutes.

Strengthen your core and upper back.

Improve squat depth, balance, and mobility.

Encourage a more upright posture

Develop strength that carries over to sports and everyday movement.

Front squats don’t just build bigger legs—they build a stronger, more athletic body. Control the weight, brace your core, and earn every rep.

#gym #workout #fitness #fyp taken in Austin, Texas by @lqvasser

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a month ago

Plate-loaded incline chest press machine

-Primarily builds the upper chest
-Strengthens the front deltoids and triceps
-Independent arms help correct left-to-right strength imbalances
-Fixed movement path provides greater stability and control
-Allows heavy pressing with less balance required than dumbbells
-The converging motion creates a strong chest contraction
-Offers a deep, controlled stretch at the bottom of each rep

#gym #workout #fitness #fyp taken in House of Gainz by @lqvasser

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a month ago

Narrow-Grip Skull Crushers:
More triceps isolation with extra focus on the long head.

Wide-Grip Skull Crushers:
More comfortable elbow position and stronger overall triceps engagement.

#fyp #gym #workout #fitness taken in House of Gainz by @lqvasser

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a month ago

The three grip positions slightly change the emphasis:

Close neutral grip: Emphasizes the lats and lower-middle back while allowing a strong range of motion.
Medium angled grip: Provides balanced development across the lats, rhomboids, traps, rear delts, and biceps.

Wide overhand grip: Places more emphasis on the upper back, rear delts, rhomboids, and mid traps.

Using all three grips helps build a wider, thicker, and more balanced back. The chest support also limits momentum and reduces stress on the lower back.

#gym #workout #fitness #fyp taken in House of Gainz by @lqvasser

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a month ago