OBi vincent @obi_vincent
726 Posts
509k Followers
273 Following
TURN ON POST NOTIFICATION ↗️ 6’2 CrossLiFTR @GYMSHARK 🦈 Email for info on the CrossLIFTR Plan🔥 @NOCCO #BREAKTheMOULD New Youtube Video 👇🏾
726 Posts
509k Followers
273 Following
TURN ON POST NOTIFICATION ↗️ 6’2 CrossLiFTR @GYMSHARK 🦈 Email for info on the CrossLIFTR Plan🔥 @NOCCO #BREAKTheMOULD New Youtube Video 👇🏾
Huge thank you for all those that supported the Break the Mould Head band launch 🚀 It sold out quicker than I thought and I’ll definitely be doing more!! Hoodies are next 👀 So much planned this year and I’m so excited and nervous at the same time, I’m really learning to believe in myself and become alot more confident in what i do! 😀 I’m working on so many ideas I’ve been avoiding due to having the fear of Failure, but I’ve realised that we all learn even from failures! Hope everyone has an awesome Easter Holidays and yes I’ve already eating quite a few chocolate Eggs 😅 #BreaktheMOULD 📸 @_nelsonegh
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Always keeping my training interesting by mixing things up 🔥 You know my mindset has changed when it comes to KB training and i now realise how much of a bad ass these strange looking equipment can be when added to a routine! This was another one of my unconventional Leg days and I definitely felt it for 2 days afterwards 😭 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ 1️⃣ Front Rack Heel Elevated narrow stance KB squats (4x 10-12 @@@ a 3sec tempo) I’m using 32kg KB each, This has to be one of my favourite movements for my Quads and its absolutely killer as it requires alot of core strength due to the slow tempo and keeping the kb in the front rack position. I get asked alot and no i am NOT locking out at the top, years of training Legs I’ve learnt how to keep contract and keep tension on my quads at the top of the movement (also see my latest Youtube video as I explain this).. . 1️⃣B: Banded KB Russian Swings (4x 20) You should be Firing your hammies and glutes on your way back up during a Kb swing, I RARELY feel this on my lower back as its all about learning to brace/Hinge properly during a swing. This is such a great movement for hammies and glutes. ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ 2️⃣A: Barbell Split Squats (4x10 Each Leg @ 2/3 sec tempo) - watch how I don’t fully extend at the top, keeping my hamstrings under tension for most of the movement. These will not be fun so be warned 😫.. 2️⃣B: Heavy Banded Goblet Squat (4x 10 @ 3/4sec tempo) make sure you slow it down during the eccentric and back up as quick as possible. Again this is one where not only are you working your hammies/Glutes but your core and shoulders are going to be heavily involved 🔥 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ 4️⃣KB Fr Rack Step ups (4x 10 Each Leg) using the 20” box and staying on the same leg before swapping over.
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I can’t believe I’m saying this but reached 100k Subs on Youtube and its so freaking unreal! 😭 Honestly when I started Youtube years ago i did 2 videos a year and almost gave up, as being an introvert i find filming and talking to a camera weird AF, but i decided to put more effort into my content whilst doing what i enjoy and sticking to my own lane and not comparing myself to anyone else! Don’t get me wrong i still struggle with the whole vlogging/talking to the camera but slowly it’s becoming less frightening and more enjoyable.. i mean listening to the sound of my voice still makes my ears bleed but glad some of you don’t mind! 😂 #BreaktheMOULD #yesthatstapeonmycamera ➖➖➖➖➖ 📸 @jonpaynephoto
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Some Barbell Cycling today and as my finger is getting better i can do these pain free 🔥 this was the last set and erm the struggle was a little real with the hang cleans! Lol I know alot of you crossfitters can do this in your sleep with a shorter time frame but for those of us mere mortals this will be a tough routine! 😅 Haven’t done hang cleans and snatches in a while so definitely a little rusty! Tag your workout buddies and give this a go 😀 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ 📝; Using (70kg) , ladies aim for (30-40kg), every 3mins x 10 1️⃣ 7x Barbell Deads 2️⃣7x Hang Cleans 3️⃣7x Push press (well its good meant to be push press but i push jerked some reps as i started to fatigue 👀🙈) 4️⃣ Perform all 3 Movements within 3 minutes and the time left is your rest, 5️⃣ for all you beasts you can Reduce it to every 2mins 🤙🏾🔥 6️⃣ Yes sometimes form and technique might suffer so if you struggle scale down the weight 😉 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ DB Alternative; If you can’t use a barbell i got you!! The Last slide shows you the same movements BUT rep range is different! Aim for every 2/2:30. The DB needs to be Heavy and challenging but don’t compromise form.
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Today’s session was all about experimenting and trying new things and honestly i saw a few of these movements and thought they made no sense HOWEVER as you all know i like to try something once before i have an opinion and let me just say i take my scepticism back.. the first two movements are shockingly harder than you think! I first saw the Bird Dog rows from @harveylawtonpt his another person that I respect when it comes to mobility and movements 🔥 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖ 1️⃣A: Bird Dog Rows (3x10) Don’t go heavy on this trust me i tried and couldn’t manage.. haha Performing this move requires you to fully engage your core before performing the Row, don’t rush the Row also. This is definitely going to help build core strength and stability! Definitely adding this to my routine more often. ➖➖➖➖➖➖➖➖➖➖➖➖➖➖ 1️⃣B: Glute Bridge Press (3x10) Again not as easy as it looks, squeeze your glues at the top and hold the position throughout, the good thing about this exercise is that it actually forces you to keep your Shoulder blades down during the press , which transfers when performing bench or db press! 🤙🏾 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ 2️⃣A: Elevated Renegade Rows (3x10) 2️⃣B: Skin the Cat (3x 1) - Haven’t done these in a while so very rusty but definitely adding them back to my routine. (Fyi: I actually sped this video up but I prefer doing these alot slower ) ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ 🎵 VIPN - EPIC CLOUD
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🚨New Youtube Video for my Conventional Gym goers 🚀🔥 (Link on Bio👆🏾)... This is a brutal Full Body Routine and if you’ve done the first One I uploaded last year then You’ll know this one is going to be just as good!! As always i provide quite a few tips, with all the rest/sets/tempo etc
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🚨COMPETITION TIME 🚨 Just to show my appreciation and thank you for hitting 500k on Here (it feels so strange to even write this as I remember when i started my account to follow people that inspire me), so its crazy strange yet awesome having so many of you choose to follow my page with so many other pages out there and thats why i hope i can provide as much useful content as possible. To me social media has made such a positive impact on my life, met so many awesome people and definitely brought me out of my introverted shell, and after years of being in not such a great headspace i am now a Glass half Full kinda person! 😁 #BREAKTHEMOULD ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Okay so i have some awesome prizes and I’ll pick 3 people at random; 1️⃣ £100 @gym@gymshark Gift card! 🔥 2️⃣ 2 x packs of the new Miami @Noccouk plus one other of your choice(48 cans) 🔥 3️⃣All you have to do is Tag a Friend and you can enter as many times as you want and get your friends involved too!! Make sure you’re following my page obviously and @noccouk / @gymshark!! ..4️⃣I’ll Pick a winner this Saturday 12th 6pm GMT .... GOODLUCK 🙏🏽
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Currently writing the CrossLIFTR version 2 Training Program and testing out the aptly titled “FML Workout”.....didn’t have the best sleep and i felt like a Slug BUT still got it done thanks to some @noccouk and Sour Haribo sweets 😅 Save and Tag your workout partner as this is a spicy 🌶 workout 🔥 If you want to get involved in the CrossLIFTR program and take your training to the next level, email me or check out the story Highlights on my Bio for more info 👆🏾 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ For Time; (60kg) on the bar (25-30kg) Ladies, 1️⃣20cal Devil Bike 2️⃣20 Clean + Press 3️⃣20cal Devil Bike 4️⃣20 Strict Pull ups 5️⃣20cal Devil Bike 6️⃣20 (32kg) American KB swings 7️⃣20cal Devil Bike 8️⃣20 Power Snatches 9️⃣20cal Devil Bike 1️⃣0️⃣20 Burpees Over Bar (Front Facing) 1️⃣1️⃣20 Devil Bike 1️⃣2️⃣OHS 1️⃣3️⃣20cal Bike 1️⃣4️⃣ lie down on the floor and question the meaning of life and why you continuously do this to yourself.... My Time: 19:40 🙄 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Alternatives; Rower if no Bike or 400m run. Replace Power Snatches with Double DB snatches and replace OHsquats with DB squats or DB Thrusters 😊
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