HOW and WHY you should OVERHEAD PRESS

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  • เผยแพร่เมื่อ 26 พ.ค. 2017
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ความคิดเห็น • 446

  • @SilentMike
    @SilentMike  7 ปีที่แล้ว +118

    Roll call! wheres notification squad?! Whats everyones best OHP? Is overhead a goal of yours?

    • @sidoirm
      @sidoirm 7 ปีที่แล้ว +16

      Silent Mike hit 135 yesterday for 3 reps

    • @3Q2HFNILQHF
      @3Q2HFNILQHF 7 ปีที่แล้ว +2

      Silent Mike just starting I'm at 80lb for reps at 145 bodyweight. Not really an exercise I practice. Need to though. Goal is bodyweight.

    • @eddieoviedo2595
      @eddieoviedo2595 7 ปีที่แล้ว +5

      Silent Mike 225 for 5 is my best!

    • @x_johnny_tsunami
      @x_johnny_tsunami 7 ปีที่แล้ว

      Good fooking morning gawd damn it! been doing the wendler 531 with the boring but big workouts tell ya what 5x10 60% 1rm is no joke for the overhead press.

    • @SgtPUSMC
      @SgtPUSMC 7 ปีที่แล้ว +2

      Shooting for 225 but right now my best is 175 for three. I press twice a week.

  • @UnknownXV
    @UnknownXV 7 ปีที่แล้ว +35

    The OHP is my favorite exercise by far, probably because I'm just bizarrely strong at it for my bodyweight. Something about pushing weight right above your head is just damn cool.

  • @TiberiusStorm
    @TiberiusStorm 7 ปีที่แล้ว +180

    The OHP is one of the most frustrating lifts when trying to add weight!

    • @Youngster543210
      @Youngster543210 5 ปีที่แล้ว +10

      Get some 1.25 pound plates.

    • @yeetspageet5679
      @yeetspageet5679 5 ปีที่แล้ว +18

      Mine seems to be going up faster than my bench somehow.

    • @dinsy69
      @dinsy69 4 ปีที่แล้ว +1

      Mine didn’t grow for 2 years despite everything else skyrocketing and doing 8 sets of pho min every week

    • @davida472
      @davida472 3 ปีที่แล้ว

      For reals lol. I thought about going above 185 but then I knew I needed more time.

    • @bigdaddytrips6197
      @bigdaddytrips6197 ปีที่แล้ว

      75% of my max is what I work with for the month. Then on final week of the month I test my strength to see where I'm at .

  • @proactiveponderer6450
    @proactiveponderer6450 7 ปีที่แล้ว +212

    Your nose is beautiful Mike don't listen to the haters

  • @awesomefitnessscience7424
    @awesomefitnessscience7424 7 ปีที่แล้ว +120

    Used to hate overhead presses, but then I started getting good at them and now they are one of my favorite lifts!

    • @MrMLBson09
      @MrMLBson09 7 ปีที่แล้ว +5

      what's your max?

    • @rajinfootonchuriquen
      @rajinfootonchuriquen 6 ปีที่แล้ว +16

      The bar

    • @tonytaylor5165
      @tonytaylor5165 4 ปีที่แล้ว +2

      There great chest builder aswell fuck decline and incline bench just flat bench ohp dip it it that easy

    • @arooster7899
      @arooster7899 3 ปีที่แล้ว

      I'm at 70 working my way up

    • @level-2goblin732
      @level-2goblin732 2 ปีที่แล้ว

      I've always hated benching and curls

  • @lb4941
    @lb4941 7 ปีที่แล้ว +285

    I can do 745 for reps. ohp. I work out at brad castleberrys gym. he's my life coach.

    • @cammk9415
      @cammk9415 7 ปีที่แล้ว +15

      Luke Binnendyk Same Brad Dingleberry is my life coach as well. He got my OHP up to 725.

    • @Shazzkid
      @Shazzkid 7 ปีที่แล้ว +27

      Luke Binnendyk bruh people can side lateral raise 745 if theyre using brad castleberrys plates lol

    • @godwavenexus
      @godwavenexus 7 ปีที่แล้ว

      Luke Binnendyk Chilling at 1000 currently.

    • @psangsuriyakul
      @psangsuriyakul 7 ปีที่แล้ว

      Lol

    • @jakeman202
      @jakeman202 7 ปีที่แล้ว +2

      LOL Creatine is not a steroid and is in your food. It's just a supplement like vitamins and protein.

  • @ferna2294
    @ferna2294 7 ปีที่แล้ว +18

    4 and a half minutes of quality advice. You sir, are an inspiration.

    • @SilentMike
      @SilentMike  7 ปีที่แล้ว +3

      +ferna2294 🙏

  • @burlhorse61
    @burlhorse61 7 ปีที่แล้ว +20

    OHP helped my flatbench a lot-you right there Mike

  • @randyallin996
    @randyallin996 7 ปีที่แล้ว +6

    great info. I just started ohp last week and honestly it's a struggle. simple movement but can't go heavy on weight. so every bit of information for me is valued. I appreciate it +silentmike

  • @jamesmccleese6177
    @jamesmccleese6177 7 ปีที่แล้ว

    Silent Mike started doing cleans and snatches learning from your videos and my squat and deadlift numbers and overall explosivness has exploded!!! keep up the good content man!

  • @dustyutubeify
    @dustyutubeify 7 ปีที่แล้ว

    Great informative content! I appreciate the straight to the point approach without tons of filler. Would love more quick vids with a ton of info like this one.

  • @justinaltman6065
    @justinaltman6065 7 ปีที่แล้ว

    Best technique/instructional vids on TH-cam. Keep up the great work, Mike!

  • @iamgsilva
    @iamgsilva 7 ปีที่แล้ว

    Solid as always! Love the ohp. Great vid SilentMike!!

  • @toyota4x437
    @toyota4x437 7 ปีที่แล้ว

    Hey Mike, love the awesome videos. The effort you are putting in really shows, mad respect for you guys who keep it real (you mark, omar ect)

  • @EDtheIslander
    @EDtheIslander 7 ปีที่แล้ว +1

    Much appreciated vid Mike, Thanks. I training OHP now, wich I used to hate,and my bench went up almost immediately. Though because of old shoulder injuries, I do heavy dumbbells for about three weeks then cycle in the bar on the fourth or fith week. It's worked great.

  • @dbaldwinify
    @dbaldwinify 7 ปีที่แล้ว

    Love this video and topic!! Thanks for all the content, you have helped me so much just with these videos.

  • @trewq333
    @trewq333 7 ปีที่แล้ว +5

    IMO, the half kneeling kettlebell press is a great accessory to find those small imbalances during the standing press. Once you find those issues, you start developing a better motor control. It's really helping me!

  • @Edumacation95
    @Edumacation95 6 ปีที่แล้ว

    Love how to the point you are with this mike, been a fan of you for a long time! shout out from sydney

  • @poolkrooni
    @poolkrooni 7 ปีที่แล้ว +6

    Short, concise, loaded with info. Greatly prefer this format to the rant videos!

    • @SilentMike
      @SilentMike  7 ปีที่แล้ว

      +poolkrooni 🙏🙏🙏

  • @kbkman7742
    @kbkman7742 7 ปีที่แล้ว +4

    the two things that help my bench the most are pullups and strict ohp. great exercise, easy to lose strength if you don't do it often however.

  • @dannydorito4675
    @dannydorito4675 6 ปีที่แล้ว +1

    I love these type of no b.s. to the point informative videos. very nice. thanks.

  • @ryanwolf6174
    @ryanwolf6174 7 ปีที่แล้ว

    Great vid mike! Very helpful

  • @sammy2skis
    @sammy2skis 7 ปีที่แล้ว +4

    In my opinion OHP is the squat and bench press is the leg press machine of upper body pressing. I started benching after a couple years of OHP my OHP at the time was 215 and my bench shot up to low 300 in a matter of months. Seen lots of guys start OHP with big benches and it doesn't transfer of nearly as well

  • @jessbigboss09
    @jessbigboss09 3 ปีที่แล้ว

    Over head and pin press are my go to at the gym followed by dips, chin-up / pull ups then cable rows with deadlifts with bare bell curls

  • @myraluck731
    @myraluck731 7 ปีที่แล้ว +1

    appreciate this Mike, so much. Just had a debate with a college student "trainer" who insisted I should stop doing military presses and stop training my bench to increase my bench. yeah! Anyway now I can send him this link! 😁

  • @kilo3o3
    @kilo3o3 7 ปีที่แล้ว

    Thank you Silent Mike!

  • @TheNattyPro
    @TheNattyPro 7 ปีที่แล้ว

    Ay, You know I need this video more than anyone else RN lol. Thanks man this was helpful.

  • @haydn.oneill
    @haydn.oneill 7 ปีที่แล้ว

    This video has convinced me to start overhead pressing again

  • @stevena8719
    @stevena8719 7 ปีที่แล้ว +57

    OVERHEARD PURSE? OLIVER PRINCE? OVERTHEHEAD STRICT BARBELL PRESS?! LONGITUDINAL LOADED METAL-ALLOY LEVER PRESS?

    • @Insertnamesz
      @Insertnamesz 7 ปีที่แล้ว +25

      hit me some LLMALP 5x5 today

  • @_m3atball
    @_m3atball 7 ปีที่แล้ว

    First off awesome video! Short sweet and effective. It would be cool if you could do more videos about cues you can use to improve form on your own.

  • @aymanlockhartable
    @aymanlockhartable 7 ปีที่แล้ว +2

    Yes my favorite exercise!

  • @miltonjayro
    @miltonjayro 7 ปีที่แล้ว

    great work with videos. We are playing your videos at our Elite Gym NYC , Thanks for all you do, keep them coming also referred your channel to some beginners with your Program, thanks again

    • @SilentMike
      @SilentMike  7 ปีที่แล้ว

      +Milton Jayro 🙏🙏🙏

  • @kaloyanemilov2006
    @kaloyanemilov2006 7 ปีที่แล้ว

    Awesome video mike!

  • @andrewfosskuhl2573
    @andrewfosskuhl2573 4 ปีที่แล้ว +7

    Might be an unpopular opinion, but I always found over head presses to be more alpha than any type of bench just because it’s a lot harder to press a bat over your head than it is to press it off your chest. Also, it helps strengthens the legs and stabilizes the back and you still hit the upper chest

  • @marktwain368
    @marktwain368 4 ปีที่แล้ว

    Good solid advice from a guy who seems to know his stuff. Do one on chest will you Mike?

  • @PassportG
    @PassportG 5 ปีที่แล้ว +6

    I love overhead press. Push Press too.

  • @krb0123
    @krb0123 6 ปีที่แล้ว +1

    hit 200 x 10 today on strict OHP super pumped on that

  • @superv757
    @superv757 7 ปีที่แล้ว

    its only been 3hours since u posted this vid and I already increase my max ohp with 20 pounds, thank you!

  • @ivanlevy1869
    @ivanlevy1869 7 ปีที่แล้ว +1

    It also works some of your upper chest so it's a win win 🙌🏾💪🏽

  • @andrewcunliffe7746
    @andrewcunliffe7746 7 ปีที่แล้ว

    Thank you, Mike! I was wondering about this today since my deadlift and squat have come back quickly from injury, but my bench and OHP are seriously lagging. Going to OHP 3x a week now on bench days, instead of 1x a week on bench day2/squat day 2/shoulder overload day.

  • @ignaciofauro515
    @ignaciofauro515 7 ปีที่แล้ว

    great video man!

  • @robdixson196
    @robdixson196 4 ปีที่แล้ว +1

    bench presses have been destroying my shoulders so i'm going to replace them with ohp's for a month, and see what kind of gains i can get by focusing on them. Munching my shoulders wasn't fun, but i'm kind of looking forward concentrating on the press.

  • @aarongranum8635
    @aarongranum8635 7 ปีที่แล้ว

    Please do a video on hip flexor tightness causing pain during squats (if you haven't already). What's your opinion on good stretches, whether or not stretching is good for them in general, and if/when you need to change your squat form to correct the issue

  • @georges8839
    @georges8839 7 ปีที่แล้ว

    doing military press helped a lot increasing my bench press!!

  • @juanramirez1364
    @juanramirez1364 7 ปีที่แล้ว +4

    Bro I was literally going to DM you on instagram to ask you about this. Thanks:)

    • @SilentMike
      @SilentMike  7 ปีที่แล้ว +5

      +Juan Ramirez gpad u likrd it

  • @bossmann1313
    @bossmann1313 7 ปีที่แล้ว +1

    Now I want to go overhead press.

  • @kj22697
    @kj22697 7 ปีที่แล้ว

    Just saw you at Houston fitness expo! very nice to meet you

  • @mamunrashid3031
    @mamunrashid3031 7 ปีที่แล้ว +123

    #wengerout

    • @theempoleon78
      @theempoleon78 7 ปีที่แล้ว +1

      Please explain.

    • @pietromarku4459
      @pietromarku4459 7 ปีที่แล้ว +10

      Mamun Rashid Americans don't understand

    • @AliFPSYT
      @AliFPSYT 7 ปีที่แล้ว +1

      Well I guess we'll see today lads

    • @Hamisrodriguez
      @Hamisrodriguez 7 ปีที่แล้ว

      Mamun Rashid cronke out

    • @wiyuuuu8169
      @wiyuuuu8169 7 ปีที่แล้ว +1

      arsene wenger = shit

  • @luchnit.9231
    @luchnit.9231 6 ปีที่แล้ว

    OHP.. One of my favorites. Mike you didn't touch up on breathing.. should I breathe out at the top or at the bottom of the move.. thanks. 👍🍻

  • @thecrazymanfromireland
    @thecrazymanfromireland 7 ปีที่แล้ว

    great video thank you

  • @MJRamirezVideo
    @MJRamirezVideo 5 ปีที่แล้ว

    Thanks for the tip on caution hitting the nose

  • @dux_bellorum
    @dux_bellorum 7 ปีที่แล้ว

    I love the Star Wars figurines in the background!

    • @SilentMike
      @SilentMike  7 ปีที่แล้ว

      +Wellington Sturrup may the force be with you

  • @colerobbins124
    @colerobbins124 6 ปีที่แล้ว +1

    Lock out pls. Helps with shoulder flexibility, which is important for Bench Pressers

  • @Edumacation95
    @Edumacation95 6 ปีที่แล้ว

    can you go over exercises or stretches for lower back health or people with lower back problems

  • @therebeccaspears7731
    @therebeccaspears7731 7 ปีที่แล้ว

    Thank You!

  • @ClearSmoke100
    @ClearSmoke100 7 ปีที่แล้ว +1

    ehh! finally, do a video like the deadlift video top 3 accessory for bigger OHP.

  • @callum8591
    @callum8591 7 ปีที่แล้ว +20

    can we have more footage of ur deadlift just cus its nice to watch

    • @SilentMike
      @SilentMike  7 ปีที่แล้ว +19

      +Callum Mock haha go back in vids hours and hours of deadlift footage

    • @chrismiddleton7873
      @chrismiddleton7873 7 ปีที่แล้ว

      Callum Mock ii

  • @christophergreen2106
    @christophergreen2106 5 ปีที่แล้ว

    Can you give a weekly breakdown of ohp volume intensity etc. as it fits with bench????

  • @zakkery1988
    @zakkery1988 7 ปีที่แล้ว

    Mike I noticed you dont fully lock out your overhead press. Is there a reason for this or do you just find it more comfortable? Always been told to end it with a shrug at the top.

  • @DEFjunior26
    @DEFjunior26 6 ปีที่แล้ว

    More "How&Why" videos! Do a video about pull-ups!!!

  • @brunogiambroni1422
    @brunogiambroni1422 7 ปีที่แล้ว

    Great info, actually doing ohp tonight. What's that outro song?

  • @mathewbigelow4589
    @mathewbigelow4589 7 ปีที่แล้ว

    Lol Silent mike gets to make his videos in the storage room closet.. still though good stuff on ohp and watch out for nose smush

  • @DavidTPerkins22
    @DavidTPerkins22 7 ปีที่แล้ว +26

    Legit want to drop bench and just overhead press tbh. Tell me why I shouldn't Mikey Boy

    • @DavidTPerkins22
      @DavidTPerkins22 7 ปีที่แล้ว +15

      Andrew Song who gives a shit about bench?

    • @diomedes39
      @diomedes39 7 ปีที่แล้ว +8

      Andrew just needs an hug or something

    • @jackdemoguitar
      @jackdemoguitar 7 ปีที่แล้ว +1

      Do it it's fun

    • @poifire-hp8vb
      @poifire-hp8vb 7 ปีที่แล้ว +2

      "Bro, no one cares about benchpress"

    • @andrewsong7760
      @andrewsong7760 7 ปีที่แล้ว +4

      well to be fair then, no one gives a shit about any of your lifts. but the chances of someone asking about your bench are higher than ohp

  • @temofasa7477
    @temofasa7477 7 ปีที่แล้ว +2

    That Jabba the Hutt in the background is boss. Factoid: OHP used to be the true test of upper body strength but was replaced by bench press because OHP was difficult to judge.

    • @09thespecialone
      @09thespecialone 4 ปีที่แล้ว

      Yup. It is still seen as the true test of strength by the purists. There is nothing more amazing than seeing a male pressing a loaded heavier barbell over his head with strict form. That's what i call raw strength! (bench means shit)

  • @rasimzeytunlu2936
    @rasimzeytunlu2936 7 ปีที่แล้ว

    more programming please

  • @hillbillybarbell1536
    @hillbillybarbell1536 7 ปีที่แล้ว

    can you do a vid on supps? do you think creatine is a necessity??

  • @sonortubelug3853
    @sonortubelug3853 7 ปีที่แล้ว

    Nuckols made a video saying he really focused, and went to town increasing his OHP to see what would happen to his bench. He said it made little difference. I think Mark Bell doesn't really do a lot of pressing either. I get that they're good for shoulder health though. Or, you can just Wendler it by leaning back as far you can and just inclining it.

  • @1xRacer
    @1xRacer 7 ปีที่แล้ว

    How do you take your coffee? How many coffee before you shoot a video? Can you make a video on how you make your coffee? Also great vids pumping out lately its helping me a lot. Thanks YT for adding the speed playback option #maybeimjustslow

  • @SaucyPizzas
    @SaucyPizzas 7 ปีที่แล้ว

    Mike, you look like a drill sergeant. R. Lee Ermey would be proud

  • @danimarre8409
    @danimarre8409 7 ปีที่แล้ว

    I do like a vid on your opinion about rack pulls.

  • @josesandoval1966
    @josesandoval1966 7 ปีที่แล้ว

    came from omar.. enjoy the vids just subed

  • @mrt9546
    @mrt9546 7 ปีที่แล้ว +2

    Id love to see videos on how to recover faster (without the use of "stimulants" haha)
    Thats the only thing that limits me most times, how sore I get the day or two after

  • @Teh1337geek
    @Teh1337geek 7 ปีที่แล้ว +4

    do you plan out what youre gonna say in the vids or do you just freestyle off the dome?

    • @SilentMike
      @SilentMike  7 ปีที่แล้ว +2

      +Teh1337geek depending on the video- informational i have general ideas written and then outline in my head. Iv coached for 10 years so its semi- routine for me

  • @rjermayne
    @rjermayne 7 ปีที่แล้ว +1

    is it safe to go wide for the grip when doing OHP?

  • @KongLuvs
    @KongLuvs 7 ปีที่แล้ว

    Mike, I think it would be cool if you did the same thing you've done with your weightlifting videos at Occam Athletics, but visit other specialty gyms/trainers for workouts in other disciplines. As an example, like Joe Defranco and do some workouts for increasing spring speed, & jump power. Or, like the Tappbrothers for some parkour workouts, etc. MMA training would probably draw a lot of viewers as well. A focus on incorporating other kinds of athletic training into lifting is mainly what I was thinking about.

  • @superv757
    @superv757 7 ปีที่แล้ว

    yo! if u train bench & ohp twice a week, can u train them during the same workout?

  • @skywalker2402
    @skywalker2402 7 ปีที่แล้ว +1

    More vids like that

  • @ryansullivan8186
    @ryansullivan8186 7 ปีที่แล้ว

    yo it would be cool if you could do a beginner powerlifting advice video.

  • @rumpsugg
    @rumpsugg 7 ปีที่แล้ว

    But my posture is fucked so I'm thinking of doing landmine presses and maybe half-kneeling KB overhead presses instead. What ya think?

  • @Jimpopal
    @Jimpopal 6 ปีที่แล้ว +1

    How does a powerlifting routine look like? i have been training for years in a bodybuilding routine and I feel like my strength/gains have plateaued. Can you please show an example of a power lifting routine for the winter to gain strength/functionality. thanks

    • @SilentMike
      @SilentMike  6 ปีที่แล้ว +1

      +nnaj i have examples in description

  • @doug853
    @doug853 7 ปีที่แล้ว

    Good stuff. Subscribed. Your thoughts on BTN press?

    • @SilentMike
      @SilentMike  7 ปีที่แล้ว +1

      +Douglas Ferimer not great for most- gotta have sufficient mobility but can be a good movement

    • @doug853
      @doug853 7 ปีที่แล้ว

      Got it. Thanks.

  • @gunfighterdrummer
    @gunfighterdrummer 6 ปีที่แล้ว +1

    I super rarely flat bb bench press, but the OHP keeps my bench at a good number when I yearly check it.

  • @shefj9327
    @shefj9327 7 ปีที่แล้ว +1

    I've scrape my forehead doing overhead press trying to keep good form with heavy weights, my nose lucked out

  • @windows95_de
    @windows95_de 6 หลายเดือนก่อน

    My shoulder is fucked because of too high frequently OHP and benching. It's not recovering for half year now and it's super frustrating

  • @Gumpbubbaz88
    @Gumpbubbaz88 7 ปีที่แล้ว +5

    "Everyone asking about OHP... because the kids can't spell over head press"

  • @FXDKenKim
    @FXDKenKim 7 ปีที่แล้ว +7

    Overhead press has given me tremendous strength towards bench pressing 🖒

  • @outlawz1089
    @outlawz1089 7 ปีที่แล้ว

    hey Mike , any particular reason you do not do a full lockout ?

  • @miqqe93
    @miqqe93 7 ปีที่แล้ว

    How would you program overhead press (didn't spell OHP :D) to a bench focused upper body day intelligently?

  • @YELLOWAZN23
    @YELLOWAZN23 7 ปีที่แล้ว

    Glad this video got so many view, happy for you #🍑gangleader

  • @FUNDIR5
    @FUNDIR5 5 ปีที่แล้ว +1

    When did "Silent Mike" turn into "Chatty Cathy"? Seriously though, great vid as always. Thank you.

  • @a_fuckin_spacemarine7514
    @a_fuckin_spacemarine7514 7 ปีที่แล้ว +1

    I can strict press 150lbs for 2, haven't maxed in a while. I'm 170lbs, is that good?

  • @marcusr2392
    @marcusr2392 7 ปีที่แล้ว +22

    looking lean

  • @KcilSllabym
    @KcilSllabym 7 ปีที่แล้ว

    down with OHP? yeah, you know me!

  • @TheSwoleNurse
    @TheSwoleNurse 7 ปีที่แล้ว

    You down with OHP?

  • @titaniumgiant1
    @titaniumgiant1 6 ปีที่แล้ว

    Does It make difference behind neck vs front of the neck?

  • @jontezable
    @jontezable 7 ปีที่แล้ว

    What about doing these seated? I cannot perform this movement standing up due to my lower back injury (with heavy weight) but when seated it is very comfortable.

    • @SilentMike
      @SilentMike  7 ปีที่แล้ว +1

      +MotivationalRants yup and dumbbell seates

  • @Dudeman1231234
    @Dudeman1231234 7 ปีที่แล้ว

    I find it hard to progress on my OHP in the same workout as my bench, you have any tips? I have 2 upper and 2 lower days and i bench first and OHP later on both upper days.

  • @christianvazquez8946
    @christianvazquez8946 3 ปีที่แล้ว

    Which grip should I use how far are my hands?

  • @derdom6278
    @derdom6278 6 ปีที่แล้ว

    What shoes do you recommend for the overheadpress and why? Weightliftig shoes? or flat shoes/barefoot?

    • @unknownsource4359
      @unknownsource4359 6 ปีที่แล้ว

      Just take what you normally take to workout. When it comes to OHP, deadlifting and squatting I just take my shoes off with no socks. Nothing beats doing this shit barefoot like a caveman.

  • @scottrawlings6282
    @scottrawlings6282 7 ปีที่แล้ว

    would like to see a day in life of what your doing diet wise and cardio

    • @SilentMike
      @SilentMike  7 ปีที่แล้ว

      +Scott Rawlings for sure! Vlogging more and diet series will cover it!

    • @scottrawlings6282
      @scottrawlings6282 7 ปีที่แล้ว

      Looking forward to it. I hit the 3 stone mark now and strength training is coming on leaps and bounds since dropping more fat 👍
      _lh3.googleusercontent.com/Z-RmNffvI-QNIvaKdtevsP79K43VlHDTRIKXUjjf3GTd951xJdeTvb_5HUCINc2mUJo-nrwx9Q_