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Nicola Rose

@nikki_rosef

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👧🏻👦🏻
“Awh, what is it called?”
Tiktok: nicrose_lifts

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lol @ the x 2 bops

Weighted pull-ups
Paused rows 70
Paused pulldowns I think 70
The rest:
barbell shoulders press
Dips (bands)
Arm stuff - core stuff

Pukka 👌🏻🙌🏻#gym #backday #pullups #pullday by @nikki_rosef

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6 days ago

Uuuuuuffffff

32.5 x 6
30x 10

Full session:
Weighted Hyperextensions 30 to 60kg Split squats
Split squats 25 to 32.5kg
Plate loaded thrust 40 to 60kg each side
Plate loaded quad press 20 to 40kg each side superset with glute ham raise
Leg extension superset with bodyweight Cossacks.

@cyflex pump cover 👌🏻 ROSE10 for 10% off by @nikki_rosef

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11 days ago

OOOOOP 🙌🏻🙌🏻🙌🏻🙌🏻🙌🏻🙌🏻🙌🏻

Pull day is NICE

🥹 2 nice things here

1. Tattoo is looking NICE NICE
2. @cyflex pump cover, YES PLEASE. Colour and quality. Code ROSE10 for 10%, or don’t 🥰

#gym #pullday #backday #pullups by @nikki_rosef

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13 days ago

These pump covers be hiding some LEGZZZZ.

@cyflex code ROSE10 for 10% off by @nikki_rosef

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18 days ago

Zercher splits are very underrated. Anything Zercher is tbf. Obviously you can’t do as much, but it feels lush.

Tattoo is healing lovely, and honestly it looks SICK. Adapted some movements (Zercher hold splits, lower weight single leg deadies) so as to not muck up the process but still get some nice tree trunks 🙌🏻

@cyflex 10% off? ROSE10 🥰 by @nikki_rosef

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18 days ago

Training dump 🙌🏻

Excuse the ones with voiceovers I’m too lazy to untiktok it 💕

Is good 💕 by @nikki_rosef

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25 days ago

Training duuuummmmppppppppppp by @nikki_rosef

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2 months ago

170x10

I don’t leg press but this particular press is 👌🏻

60kg per side, nice little 8 by @nikki_rosef

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2 months ago

50kg

Boop

Boop boop by @nikki_rosef

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2 months ago

28x4 I count the first it’s a rep leave me alone

26x8

LUMPYBUMPY by @nikki_rosef

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2 months ago

65🌸 by @nikki_rosef

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3 months ago

Zercher GMs or Deadlifts? Same same?

This was my 2nd to last exercise and by this point my ass was numb

Red red yellow 5. IYKYK

Numbers getting a bit mad. THIS is why I train upper body properly 😅

44x12
48x8

50x6 bit wobbly but that’s heavy & it’s my weak leg ha

Ok I can appreciate my work is paying off.

We keep going 🙌🏻 by @nikki_rosef

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3 months ago