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determined 😈 “Victory is always possible for

determined 😈

“Victory is always possible for the person who refuses to stop fighting.” -Napoleon Hill

Guys… I no longer hate leg day. Dare I say it, I

Guys… I no longer hate leg day. Dare I say it, I may actually enjoy them now. Who am I? Upper body is still better… but legs have definitely grown on me. Like & save this one for a hamstring/glute focused lower body burn!

SL lying hamstring curls 3x15-20

SL quad bias leg press 3x10-15

Smith machine squats 3x10-15
*full ROM only so ass to the grass people!!!!

Leg extension 3x15-20 + drop set

Seated hamstring curl 3x10-15 + drop set

Cable kickback 3x10-15

5 Star Rachel at your service!!!!!!!! But for rea

5 Star Rachel at your service!!!!!!!!

But for real doe, I love to help. DM me with any questions on training, nutrition, and supps! If you’re local come see me in store for FREE assessments 🤩

Also @cyclebarwaco is really cool too, y’all should check them out. Shoutout to their crew for having me at the grand re-opening party and for watching me dance to @_annettelopez’s sick beatz and stuff my face with two phat breakfast tacos.

Yeah, I fight like a girl 🥊 Hi, I’m Rachel a

Yeah, I fight like a girl 🥊

Hi, I’m Rachel and I like to hit stuff. Can and will kick some ass if necessary. But I’m actually a really nice lady 😃

BULKING UPDATE 💪🏼 I didn’t choose the thi

BULKING UPDATE 💪🏼

I didn’t choose the thicc life, the thicc life chose me. Ok, ok… in actuality I did choose this and I love it 😈

current weight: 143
calories: 2500+ (been going a lil over lately)
cardio: 20-30 min daily, mostly LISS

Overall feeling great! Focusing on muscle growth and recovery - good supps, lots of food, SLEEP, stretching/foam rolling, and massages.

Wanna grow your QUADS? Like & save this post for a

Wanna grow your QUADS? Like & save this post for a few of my go-to moves! Get the details down below 👇🏼

▪️quad bias leg press
▪️hack squat
▪️leg extension (with drop set)
▪️walking lunges

Do you have any killer quad moves?! Share them with me in the comments or send me a DM 🤪

Thanks @crackingthefitnesscode for letting me cras

Thanks @crackingthefitnesscode for letting me crash your workout today! Y’all stay tuned for his @kwtx fitness segment if you wanna hear all about our killer leg day, training tips, and supplements.

Don’t wish for it… Work for it! LIKE & SAVE t

Don’t wish for it… Work for it!

LIKE & SAVE this pull day workout if you wanna make some serious back gains. Here’s the breakdown:

▪️pull ups
unassisted to failure x2-3 sets
assisted 3x12

▪️SA seated cable row
2x10-15

▪️SA cable pulldown
3x10-15

▪️T-bar row
3x10-15

▪️rope pullover
3x10-15 + drop set

✨superset✨
▪️incline DB bicep curl
3x10-15 +drop set

▪️weighted crunch machine
3x20-25

felt big, might delete later 💪🏼

felt big, might delete later 💪🏼

The strength of the pack is the wolf, and the stre

The strength of the pack is the wolf, and the strength of the wolf is the pack 🐺

A little progress each day adds up to big results… Stay consistent fit fam! That’s all it takes. Like & save this post to work your upper body!

back supported DB shoulder press 3x8-12

lateral raise 3x15-20

DB incline chest press 2x10-15

seated shoulder press machine 2x10-15 + drop set

pec dec fly 3x15

cable lateral raise 2x10-15 + drop set

overhead tricep extension 3x10-15 + drop set

V bar push down 3x15-20

Let’s talk about sleep! 😴 (and enjoy this sho

Let’s talk about sleep! 😴 (and enjoy this shot of me passed TF out in the car)

We all know that a healthy diet and consistent exercise are important for body composition. But did you know that sleep is also an important factor when it comes to losing fat and building muscle?

Getting enough sleep every night is crucial for muscle growth and recovery, particularly for those of us who lift weights regularly.

A lack of sleep equates to poor recovery, which in turn can result in your body holding onto fat and makes it very difficult to put on muscle. Not to mention that people who don’t get enough quality sleep are at greater risk for serious illnesses. Long story short, get your rest to get keep getting those gains!

I am huge on sleep personally. Even as a kid staying up late at a sleepover would often result in me feeling sick or even running a fever the next day. To get optimal sleep here are a few things that have worked for me:

-going to bed around the same time each night and waking up at about the same time each morning
-turning down the A/C
-keeping my room dark
-supplementing with melatonin, CBD, or delta-8 on nights when I feel restless or really need to relax and get a good night’s rest

Do you have any sleep tips or tricks?! Let me know in the comments!

Current favorite (bulking) pre-workout fast digest

Current favorite (bulking) pre-workout fast digesting carbs: pop tarts, rice krispy treats, and Reese’s puffs! 🤪

I’ve gotten quite a few questions about foods like this so I wanted to do a whole post to explain why I am eating “unhealthy” foods and how these items are beneficial for me and my goals during my bulk.

Carbs = energy! When you consume simple sugars right before a workout it helps increase performance and lean mass. Since I’m in a bulking phase right now these also provide me with extra calories that I need for optimal muscle growth.

I do recommend eating a clean, healthy diet, but mixing in foods like these depending on your goal and the time at which you consume them, is totally cool!

Got any nutrition Qs?! Slide into my DMs or leave me a comment down below!

me and my boyzzzzz Fact: friends who lift togethe

me and my boyzzzzz

Fact: friends who lift together get ripped together 💪🏼😈

Tag your gym friends in the comments and show them some love! You are who you surround yourself with. I’m lucky as hell to have a crew like my @5starnutritionwaco fam!

Like & save this one for BOULDA SHOULDAS baby!

✨superset✨
▪️front raise 3x10-15

▪️lateral raise 3x10-15

▫️Smith machine shoulder press 2x8-12

▫️lat pulldown 3x10-15

▫️lateral raise machine 3x10-15

▫️chest supported row 2x10-15

✨superset✨
▪️cable upright row 3x10-15

▪️facepull 3x10-15

CARDIO DURING A BULK yes or no? 🤔 My vote is

CARDIO DURING A BULK

yes or no? 🤔

My vote is yes! While too much cardio can inhibit muscle growth, a moderate amount will help minimize fat gain during a bulk and increase your appetite. Plus it's good for your health! Besides that… who wants to be super strong but have 0 endurance? Being fit is about more than just being strong!

I currently do 20-30 minutes a day after I lift, sometimes 45 on active recovery days. I usually opt for the elliptical, stairmaster, or the rower but I love me some spin classes. What are your thoughts on cardio during a bulk? Let me know in the comments!👇🏼

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