dropemfitness

6 weeks into recomp
once a week cheat meal I choose from 1 of these options exact meal every time.
Korean BBQ/Sushi/Burger Fries/tacos
BW 227 lbs

Yoke Bar Squat
TOP Set 260 lbs 6-8

Before and afters is great to see but don't forget the work starts here

Incline BB Press — Top Set: 275 lbs x 7 (6–10 rep range) New PR going into week 2 of my growth phase 💪

Calories are officially being pushed to drive new muscle:

• Training days: 4,989 cals
• Off days: 3,927 cals
• Goal over the next 16 weeks:

✔️ Get stronger one rep at a time
✔️ Add quality bodyweight (+8 lbs target)
✔️ Earn every increase, not rush it

Progress hasn’t been perfectly linear — the last two food increases actually had my bodyweight drop, which is a good reminder that growth phases still require patience, consistency, and adjustments. We keep pushing forward and letting performance guide the process.

Iam a coach here at Powerhouse Gym LIC, working with clients both in person and online. If you see me training and have a question, don’t hesitate to say hi.

Coaching services offered:

• Fat loss & muscle building
• Bodybuilding contest prep
• Off-season / growth phase programming
• Athlete performance programs tailored to your sport

1-on-1 coaching link in bio

Achieve Results With Knowledge

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SETUP (MOST IMPORTANT)
* Knees at 90° when seated
* Feet shoulder-width apart
* Tall? adjust seat back slightly
* Short? adjust Sit upright or use a pad if feet don’t reach
* Same as hack squat abduct knees out will activate glutes and keep knee stabilized

🚫 Avoid locking out knees or bouncing at the top

EX*****ON CUES
• Brace core like stopping a sneeze
• Push through your feet as if they’re hands (big toe, pinky, heel) feel pressure with entire foot not just heels
• Track knees over toes on the way up
• Exhale at the top, maintain control

TEMPO & REPS
• Controlled, steady tempo
• No bouncing
• Focus on full range of motion

BOTTOM LINE
👉 Feet shoulder-width
👉 Knees over toes
👉 Core tight
👉 Controlled tempo
👉 Push through big toe, pinky & heel

1 on 1 Coaching via app OR in person if local.

Services Provided:

Muscle Build/Fat Loss
Strength & conditioning for sports 🏀⚾⚽

Stop turning it into a glute exercise.
SETUP (MOST IMPORTANT)
• Feet LOW on the platform
• Shoulder-width or slightly narrower
• Toes out 10–15°
• Heels closer = more quad

🚫 Avoid wide or high foot placement (that shifts to glutes)

EX*****ON CUES
• Drive knees forward on the way down
• Keep hips under you (don’t sit back)
• Think deep knee bend, not hip hinge
• Cue: “Push the sled away with my quads”

TEMPO & REPS
• 3–4 sec slow eccentric
• Explode up, stay smooth

BOTTOM LINE
👉 Low feet
👉 Narrow stance
👉 Knees forward
👉 Slow eccentrics
👉 Deep knee bend

When you're doing dumbbell press, plant your feet, brace your core, depress your shoulders, and retract your scapula—like you're hugging the bench.
Watch how I start the set: I’m making sure my back is tight and my pecs are fully stretched before the first rep. That setup makes all the difference.

💪 Want to improve your form and grow? Drop a comment or message me—let’s talk.