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Frank Costa

@costa.bips

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Romans 8:11 ✝️

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420 single.

I haven’t been showing where I am in my training much, this was one of the more explosive reps and I wanted to see where I stood.

FAST. 💨

Get that @good_sh.t with code “workin10” to save!! Best shit out! All supps 👀

Thanks to all the guys motivating too.

@johnmiles9
@alexthephotoman
@1k.wood
@costa.bips
@anthony_burgwald_
@benchpressman_

What do you think the max is right now 👀

#bench
#lifting
#strong
#fast
#damn

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Little video of tonight’s bench session. We have lowered a lot of weight down to focus on some training for endurance. We found getting above 315 working up to our 1 rep max for the day it is a tough line between too much warm up and not enough. Too much we don’t hit a big weight, too little we don’t hit a big weight.

I managed to do 10 reps or better today at everything 305lbs with john and down, and still even with the massive reps we pulled off working in with @88paulm88 and @d1.dj__ as well as @mikebmepops and a little with @frank____costa

We have been trying to catch a few guys up to us in weight to work ourselves a bit more, as well as train the rep count up so the attempt at new PRs is easier, with plenty of tendon conditioning.

I watched Paul, DJ, dad, John, even @braeden.bengivenni all PR today which is insane. I even added some reps in here and there and gained on my overall lift count.

Managed:
185 - 30
225 -25
275 - 12
305 - 10
315 - 6 (way too many reps working up in weight today lol)

We ended up working back down to 185 and managed:

305 - 8 second set
275 - 12 second set
245 - 14
225 - 15
185 - 20

Think we are ready to tackle bigger weight 450+ again, but I am enjoying the reps and how good we feel. The endurance, breathing, and so on are all improving, and with my back training I’m starting to get lat engagement which will be a huge help with leg drive added yo easily see gains.

Ready to kick ass next Monday, see yall then. Keep eye open for the guys clips as I post over next few days!

#reps #repsforjesus #gymmotivation #friendstrainingtogether #gettingbigtogether #swollmfs #bigbacks #familyfirst #friends #pushingeachother

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I know I am not striated all to hell, and 5% body fat.

But I’m a normal, everyday dude.

260ish pounds, 22.5% body fat as of today. Down from 39.6%.

I’m mobile, lift heavy, still can run, do pull ups, I am just refining the aesthetics side now while trying to do my best to add some weight to my lifts, or total reps per set go up by a few when I go.

I feel pretty proud from where I came from, barely able to do sit ups, couldn’t run, ZERO pull ups or dips.. it’s a win. To me.

Thank you all for the help.. I am really happy to have met you all, you’ve improved my life more than you know.

#improvement #growth #muscle #back #chest #fromtheretohere #leaner #moremuscle #stronger #notaestheticyet #illgetthere #supportus #showusyourwork #bigbros #gym #gymmotivation #friends #swoll #biglifts #gymbros #gymbro #brothers #flatbench #bros

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Started videoing after we worked up to 315, on the decel trying to work out reps and some pump work as we worked back from 315 to 185.

Mind you I’m currently sitting around 255, repping same or more weight/reps as I did at 296. ;)

Managed a good lift night with the group!
315 - 8
275 -12
225 - 20 x 2 sets
185 -15 x 3 sets

Did decline bench after with some fatigue;
315 - 3
275 - 8
225 - 15
185 - 20
135 - 3 sets of 20

Finished off with incline shoulder press, and supine bench working both up to some good weight, not really focusing on PR, but moreso testing my joints/forearm out and I feel fantastic.

Maybe next week I’ll try for something huge again, as 315 has become pretty easy with the guys.

Even got pops and frank in there with John, myself, Jeff, and even Sam tonight.

Till next trip, had fun, thanks guys.

#friendslifttogether #bigdudes #strongchick #lifting #benching #reppin #liftwithus #strong #happy #goodwork #consistency

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Make instagram casual

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The Taylors🥂

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Who’s ticklish?

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