Harold Holness

@coach-holness

151 Following

1320 Followers

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What’s going on everyone?! I created this page to motivate and inspire you in your fitness journey. Time to get fit and conquer goals together fam! #holnessperformance

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Workout update: Pt. 2 Finished with banded (power) bench press + banded speed chest presses 🌶️🌶️🌶️

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Workout update: Hit 225lb for 4x 💪🏾💪🏾💪🏾

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gm Fitcasters! Workout update: big bench day today… thinking of going for 225lb for 8x 🙃… key work “try” lol Will give an update later. What’s everyone’s goal today in the gym?

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HUGE pick ups via Mail-day -neon parallels out of 25 Rod Carew & Mariano 🇵🇦 (representing for my peeps) -orange parallels out of 10 Rod Carew & Deion Red and white parallels out of 70

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gm Fitcasters! It’s another day to grind! What’s on the Sunday menu for you? Movement of the day: BAND overhead squats This a great movement to help improve shoulder stability/mobility/strength + lower body strength/mobility. (Overall: this is a must needed total body movement for your workout routine) There are many variations that you can progress into but the main focus is to stay as controlled as possible with quality reps. If mobility is an issue… go as far as your body allows and adjust when needed. Try it out in your next workout!

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Workout update: I don’t usually workout during the weekends but when I have the chance, I make it happen 💪🏾

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Why’s going on Fitcasters? Whats your Saturday movement looking like for today?

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Pizza and prehistoric archaeology night

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Where’s your receipt fam?! 💪🏾😤 @receipts /receipts Workout update: Today was a challenging session, but I gave my all to the Landmine alternating reverse lunges. Despite the tough workout, I focused on maintaining proper form and executing each rep with the best quality possible. 💪🏾

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gm Fitcasters! Happy Friday! What’s cooking in the gym today?

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Workout update: BIG surprise Last cast I mentioned that I was tired… but I surprised myself today and I mentally challenged myself. Barbell back squats: 8x @ 300lb 🙌🏾🙌🏾🙌🏾💪🏾💪🏾💪🏾 That was very 🌶️

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gm Fitcasters! Usually cast earlier but got tied up with work (hustle hustle hustle) How’s everyone doing? What’s on the menu at the gym today for you? Workout update: Barbell back squats (8x) - last week I pushed 295 for (8x) but today… not sure… body is tired - feeling weak unfortunately. Will cast update soon!

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KOTD: Kicks of the day SHOE: Jordan 1 Retro Low OH ‘NC to CHI’ Such a dope shoe… if you know you know 😎

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This is so DOPE! Thank you @mightymoss 🙌🏾🙌🏾🙌🏾🙌🏾🙌🏾 @poidhbot

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gm Fitcasters! Cheers to the mid-week grind! Let’s continue to push through the week. Reminder: it’s all about your mindset! 🙌🏾 Movement of the day: -High plank Single arm full rotation row (think thumb down then thumb up when pulling) Goal: the main focus of this movement is to rotate through the shoulder joint as much as possible (internal to external rotation). Try not rotating with your elbow or wrist. This is a great stabilization movement for both core and shoulder … and a great activation movement for the lats/back. Try it out- if you do not have bands, try a cable/pull system with low weight. What’s your focus at the gym today?

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Story time: I was 6 or 7 years old maybe 8 lol, when my older brother picked me up from school one day. That day was my birthday… it was pouring rain outside …. but I was happy… wasn’t expecting a big party or anything… just wanted to go home and have my family sing happy birthday. As we pulled into the drive way, my brother hands me two or three packs of Pokémon cards … I was so excited that I ripped them open in a second… This Raichu was my first ever holo card… those packs were my first ever Pokémon packs… this card means so much more than you think. Crazy how I still have this card- it’s not in great condition but I’m grateful for it.

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Workout update: Hit a solid 275lb for 8x (power movement after set: Box jumps 3x) Next set: BIG jump 330lb Had to split it up 2x @ 330lb 3x @ 275lb 3x @ 225lb NOTE: split set video is casted in comments Tried to push through after 2x @ 330lb but body is tired today- 🙏🏾💪🏾

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gm Fitcasters! *Workout main lift correction It’s a new day to push it in the gym. What’s your focus today? Workout update: Month focus: Strength + power Today: Barbell Deadlifts I will cast later with result 💪🏾💪🏾💪🏾 Thursday will be Barbell back squats 🙃🙃🙃

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Movement of the day: DB complex -Close grip press (3x) -Hammer grip press (3x) -45 wide grip press (3x) 2x total Then- alt biceps curls for 6x total (rest 20sec) and do 5x rounds 🌶️🌶️🌶️

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