Harold Holness

@coach-holness

86 Following

747 Followers

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Daily workout update: Thursday (Deload) Deadlifts 😤 EMOM: Every min on the min starting at zero (5:00min) Reps: 12x per round (Total: 60x) Weight: 225lb for all rounds (HUGE GOAL) How was your workout today? What did you achieve?

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gm Time To Make Today Amazing

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Iykyk 38/75 🔥 Rare rare Can’t wait to get this graded

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ITAP -Monterey Bay Aquarium 2019 (Jellyfish) -Miami Metro Zoo 2017 (Birds) Capturing these two photos, still have me in awe. So subtle … yet so unique… the photo tells their story…. Peace & comfort ….

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KOTD: Kicks of the day SHOE: mr.sabotage x jumpman23 (Jordan) Sawtooth AJ3 2019 🔥 Customs… what are on your feet today? Do you have any customized kicks?

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Squat Deload month update: 💪🏾 Duration of work: 10:30min 5 Rounds 10x reps each (50x total reps) 1. 135lb 2. 185lb 3. 240lb BIG JUMP- Crushed it 4. 240lb Crushed it again 5. 135lb Very happy with the 240lb for 20x reps - thinking of hitting 275lb next week before the Holiday 💪🏾 What goal(s) did you hit in your workout today?

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gm Fitcasters! Happy Tuesday 💪🏾 Here is the movement of the day: -DB Single arm row + Single arm ISO hold (iso meaning: isometric/ contracting the muscle without any change of length or angle of the joint) Sets: 5-6 Reps: 6xE/S reps Note: The secondary movement to this exercise was a DB push press for 8x reps. Recommend pairing the row after the primary movement (for me it was bench press) or pairing it with a secondary muscle (biceps curls) or stabilizer muscle (shoulder press). Try it out in your next workout! Let me know how it goes.

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@collectorscanyon.eth I have some dope 🔥 for ya… just got my 1st batch of graded cards in via Phantom grading cards (PSA affiliate) … a low key hobby of mine

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Workout update from today: Deload Main Lift: -Barbell Bench Press 10x 5 Rounds 1. 135lb 2. 185lb 3. 185lb 4. 135lb 5. 135lb 🌶️🌶️🌶️ Note: in between rounds 3x power push ups 🥵😤💪🏾 Cast a part of your workout with a photo or video here- let’s see how many will post + have a convo about it!

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KOTD: Kicks of the day Dunk Low SE ‘Volt’ 2023 What’s on your feet today?

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Tartine LA (Santa Monica)

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gm Fitcasters! - Let’s keep pushin 💪🏾 Today, is the start of a fresh week for you. Remember, your mindset is everything. You make an important choice when you wake up…. What’s that? Determining your attitude. A positive attitude = success Take this positive attitude into your workout today. Focus on quality reps and be present for each one. This is imperative for each exercise/movement today… this week… and everyday moving forward. What are your goals? List at least one.

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Parents night out…

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Sunday thoughts….

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Happy Sunday Fitcasters! I hope you all were able to move this weekend. Movement of the day: KB slider lateral lunge Recommended: *Sets 5-6 *Reps 5-8xE/S Note: This is an advanced/progressive variation of the standard “step into lateral lunge”. Try no weight then add so load for a challenge. Reasoning for movement: -Overall goal is to perform the movement on an unstable surface (the slider) to enhance body control (stability) and core engagement. Try this out in your nest workout!

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Fitcasters, happy Saturday! Here is the movement of the day- Movement: Nordic Curls Level of difficulty: Depends on variations + tempo Benefits: -Strengthens hamstrings (primary) + overall posterior chain. -Improves core and body control. Recommendation of sets/reps: *2-3 sets *3-6x reps per set -Goal is to stay as strict (no hinge of the hips) as possible on the downward movement (engaging core/glutes/quads). When going down (eccentric phase), make sure it’s at a comfortable pace until hamstrings/body is exhausted then explode back up using your arms or you can reset hips and crawl back to starting position. Note: I used a Medball in between my legs to focus on adduction contraction to help engage my core and prevent my lower back to bother (been focusing on a lot of lower back correctives + activation movements since having an injury). Let me know how it goes!

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Recasting this because it was a HUGE win for me this week…. EMOM 205lb deadlifts 12x each round 60x total 💪🏾💪🏾💪🏾

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What’s up Fitcasters! Movement/workout of the day: Pull-ups Every 30sec 4x pull-ups Duration: 5min of work Total: 40x pull ups 💪🏾 Try this out and let me know how it goes!

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gm & happy Friday! Today you have another opportunity to create… inspire… and teach. There will be wins and losses today but… you will still grow.. learn.. and become better. Some reminders…. 1. Be present 2. Control what you can (let the unknowns be unknown) 3. Continue self care (healthy lifestyle) 4. Make someone’s day great (random acts of mindedness) Lastly, smile & be happy fam 😎

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