@nicolaas_du_preez
Email for training: nicolaasphillipusdupreez@gmail.com
instagram: nicolaas_du_preez

@sikastrength @gregdoucette @MorePlatesMoreDates @brettjosh @mitchellhooperstrongman @eddiehallwsm

For online training email me at :
leekeyrouz@gmail.com

Everything I do day to day in the gym to maximise not just my overall performance in the gym but in life. focusing on maximising gains in both strength for powerlifting and calisthenics but also for overall muscular development for hypertrophy and aesthetics purposes. We don't just want to look a certain way, but feel as healthy as possible and so I run through how important gut health is and how to prioritise what you eat and what goes into your body.

I often train at home incorporating a combination of body weight training in the form of calisthenics type movements. Simple exercises such as push ups and pull ups cannot be underestimated when it comes down to how effective they can really be. as well as focusing on mobility and range of motion. When you are training it is not just about how you move your body it's about how you control the muscles and contractions of each muscle. Muscle mind connection cannot be underestimated and knowing exactly how to move with each exercise is something I like to focus on. in these sam sulek type videos they are longer style videos running through exactly what I do every single day. from my diet to how I prioritise everything in my life for maximum results. and this is how I went about becoming an IFBB PRO athlete as well as having multiple records in powerlifting. I am also the top 12 in the world in crossfit having set a world record in the front squat. sport is very close to my heart and making sure that you train effectively is a huge focus for me. its not just the work in the gym that matters but I your sleep, recover and prevent over training because this is a really thing that I have personally experienced. Over training can lead to a low libido and low levels of hormones including testosterone. This can also be a result of having an extremely low level of body fat. Which I also cover in detail along with the side effects of competing such as hair loss, constantly feeling cold and potentially having low term health issues, body dysmorphia and eating disorders. Being healthy comes in a lot of shapes and sizes and mental health is a huge factor. Body positivity and learning to love the body you are in shoulder part of the process and a goal.

Make sure that you are focusing on everything if you want to be the best. Everything plays a part in gut health, sleep and recovery. and you need to create sustainable long term habits that will help you reach your goals. You should also not just have one or two goals but short, medium and long term goals that are realistic and will help to keep you motivated and accountable every step along the way. mindset matters and being optimistic is really important. You need to believe in yourself and know that you not only can do this but deserve to do this. Every day is a new day to be better and more consistent. Let's make 2024 the best year yet.

Every workout is covered in detail. including exercises such as deadlifts, squats, bench press, strict press, dips, pull ups and chin ups, weightlifting, stretching and any strongman or cardio elements that I might do. We might make gains from leg gains, glutes, quads and hamstrings right through to having a huge back. getting those lats working and lovely round delts. how I work the entire shoulder. I also love working arms and getting those triceps and biceps pumped to the max.

I might be a female bodybuilder (FBB) but I hope to give you as much knowledge about the fitness industry, bodybuilding, strength and conditioning and everything else that I have learnt along the way to help you in your own personal journey. building you mentally and physically and helping your workout effectively and stay safe.


bodybuilding, leg day,legs, hamstrings, squats, leg press, front squat, quads, flex, muscle, muscular, glutes, butt, booty gains, gains, leg curls, quad extensions, back extensions, sissy squats, posing, flexing, body building, exercise, fit, fitness, physique, booty, lean, low body fat, workout, train, training, weightlifting, powerlifting, strongman, exercising, ifbb, ifbb pro, pro bodybuilding, motivation, sam sulek, lee keyrouz, gym, gym life ,gym motivation, lifestyle, health, healthy, girls who lift

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