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Diego Sanchez Rosa

@strongerwithsanchez

687

followers

843

following

• DM for coaching!
• 🏯Training Arc⛩
• B.S. in Biology🧬 / MD ‘28🩺
• Powerlifting⚪️⚪️⚪️ / Bodybuilding💪
• Evidence-Based Training/Nutrition Advice📊

POSTS STORIES REELS TAGGED

B37W1 - Primary Squat, Primary Bemch
🐻‍❄️🐻‍❄️🐻‍❄️🐻‍❄️🐻‍❄️🐻‍❄️🐻‍❄️🐻‍❄️🐻‍❄️🐻‍❄️🐻‍❄️
Wowie zowie, lifts are feeling great across the board rn. Hit some easy squats and bemch. Throwing a clip from curls at the end cuz I’ve put on 10 lbs over the last 4 yrs and 0 grams went to my biceps 🥀. Gotta learn to enjoy training biceps and actually push them lol

Comp Squat:
- 419 lbs 1x1
- 397 lbs 1x4
- 375 lbs 1x4
- 353 lbs 1x4

Comp Bemch:
- 320 lbs 1x1
- 298 lbs 2x2
- 254 lbs 2x5

Weighted Dips:
- bw +165 lbs 1x4 , bw +120 lbs 2x8

@tsp_andy
@empirepowerliftingco

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4

What a genuinely incredible opportunity to have such a long-term project, that can bear such incredible fruit, that goes far beyond just the physical. Bodybuilding serves not only as a unique opportunity to experiment with your one and only body, but also to explore long-term gratification to the fullest, and teach your brain to be rewarded by consistently doing the simple things well for a very long period of time.

While I love my enhanced brothers and respect their hustle and dedication, for me, pursuing a natural approach always seemed like the best fit, as it rewards high levels of patience, self-experimentation, and belief. So many people get to a place in their physical journey where they start running into obstacles, and conveniently attach it to things outside of their control.

I can’t get lean because of “my metabolism” or I can’t build more muscle because of my “natural ceiling,” and to them I say, are you so sure? Why surrender your potential at the drop of a hat, to the external-locus-of-control boogie man?

I’ve seen so many examples of my own clients problem solve what it truly is that is getting in their way, overcome it, and break through the glass ceiling to find heaps of new progress. Such a fulfilling experience.

That “glass ceiling” is truly just a mirror. A reflection of yourself, your concessions, your priorities, and your actions. That’s equal parts humbling and liberating. Which part will you choose to focus on? Wallow in the struggle? Or use it as fuel to push harder, be better, and evolve.

That is why training is the best, as it is a near-perfect model for getting out of your own way to progress in life, and when you start embodying that mindset and watering that garden, all other plants of life, relationships, career, etc., will grow as a result.

Current split:

Torso A (Chest/Back/Shoulder)
Appendages A (Arms/Legs)
3-6 mile faster run
Torso B (Chest/Back/Shoulder)
Appendages B (Arms/Legs)
7-10 mile slower longer run
Rest

Questions? Drop below ⬇️

#naturalbodybuilding #bodybuilding #ironoasis #nyctrainer #lean

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Anime Boston 2026 hall shots part 1/???

Wooh! Anime boston was a BLAST, only just now getting a chance to get some of these shots out here.

Like what you see? Bookings are now open for Otakon!

#photography #AnimeBoston #cosplay #cosplayphotography #nikon

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I had a whole bunch of excuses coming into the gym today for why I wouldn’t be able to do my top set, but Steph and Diego convinced me to stop being a baby SO shoutout to them fr 🫶🏾 - everyone got their moments of weakness but good people don’t let you stay there 🙂‍↕️
-
#gym #fitness

78

6

Heyy! It’s your sexy anti-umbrella crew!!

(FAKE WEAP0NS, FAKE BL00D)

Leon: @strongerwithsanchez
📸: @n.desilva1

#residentevilrequiem #re9 #residentevilcosplay #graceashcroftcosplay #leonkennedycosplay

20

1

B31W5 - Primary Bench 🦕🦕🦕

Erm what the sigma?

Bench is going awesome chat. 2.5 kg under my heaviest bench and probably my best bench to standard (i.e. not tng + with commands). Most I’ve hit in like ~1.5 years so I was pretty nervous during/going into the press—so ts was a big confidence boost 🧌

Massive shoutout to @strongerwithsanchez for pulling up and bringing sm hype and support, appreciate you vro ❤️‍🩹🎋.

Comp Bench:
- 358 lbs
Weighted Dip:
- bw +165 lbs x 6 (pr match I think)

@tsp_chris

32

3

The 2026 Iron Clash was electrifying ⚡️

What an amazing day filled with big lifts and even bigger PRs. As always, we are so proud of our lifters for showing up on the platform after months of hard work 💪🏼

Another big shoutout to the crowd full of families and friends who braved a literal blizzard to cheer all of our phenomenal lifters on ❄️🥇We hope you all made it home safely!!!

#auradj #usaplny #murderofcrowsbarbellclub

109

3

2025 in the books! A year full of new chapters, & closing old ones.

Welcomed Willow into the family, traveled across North America, worked with incredible clients, seasoned & new, spent quality time with friends & family, bought my first & second car, began my journey into running, & rounded out the year by completing my Master’s.

Truly grateful to be able to do what I love for a living, aligned with my passion for helping push, educate, & motivate others.

Moving into 2026, I’m excited to keep learning from & leading my clients, strengthening my relationships, improving my strength & aerobic fitness, & working on being present & grateful every day.

If you’re looking for a fresh start in 2026, & want to start a new chapter for your own fitness, reach out through the link in bio!

#nyc #personaltrainer #newyorktrainer #fitness #2025

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Truly Blessed 2025 was a Good year full of great moments 🙏🏼☝🏼 In God I Trust

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“DON’T MISS”

Intro Block Dunso. Baselines are in. Time to Build Back Better.

@drew.choi

Squat - Triple Pause 185kg / 407lb
Bench - 110kg / 242lb - still can’t do a pushup or dip, but at least bench is trending.
Sumo Dead - Paused Double at 229kg / 504lb
Conventional Dead - Beltless PR double at 227.5kg / 501lb

Moreeeeeeee. 🙏🏼

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14

Heavy training is complete - 1 week

Squat: 252.5/556.7
Bench: 155/341.7
Deadlift: 300/661.4

vibes were immaculate

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3 sets of vibes to failure 🦦

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