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VID 3 OF 3 — 🔥COMPLETE {killer😅} LEG DAY SESSION!🔥 .
After the Pyramid Training phase (shown in yesterday’s vid) I go into my superset training. For this workout I did 2 supersets, and performed each 3x, resting 30-45 seconds between each. I also opted here to do one Weighted exercise mixed with one cardio exercise in each set. .
12 Prone Hamstring Curls
40 Mountain Climbers
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12 Sumo Goblet Squats 
40 Mountain Climbers .
Annnd last but not least, I like to finish my session with a good burnout!! I typically choose two exercises and perform each for one minute straight! Here I chose..
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Fitball Hamstring Curls
Theraband Fire Hydrants (30 sec each leg) .
There you go beauties!! I hope this is helpful! NOW GO SLAYYYY🏋🏻‍♀️👊🏼🤗😘
www.kelseywells.com/app
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#workoutvideo #legday #lowerbodyworkout #gluteworkout
77 4,891 12 hours ago
Vid 3 of 3 — 🔥complete {killer😅} leg day session!🔥 . after the pyramid training phase (shown in yesterday’s vid) i go into my superset training. for this workout i did 2 supersets, and performed each 3x, resting 30-45 seconds between each. i also opted here to do one weighted exercise mixed with one cardio exercise in each set. . 12 prone hamstring curls 40 mountain climbers . 12 sumo goblet squats 40 mountain climbers . annnd last but not least, i like to finish my session with a good burnout!! i typically choose two exercises and perform each for one minute straight! here i chose.. . fitball hamstring curls theraband fire hydrants (30 sec each leg) . there you go beauties!! i hope this is helpful! now go slayyyy🏋🏻‍♀️👊🏼🤗😘 www.kelseywells.com/app . #workoutvideo #legday #lowerbodyworkout #gluteworkout
Core Work #Planks #Abs
31 1,332 2 hours ago
Core work #planks #abs
The Beast has invaded “THE HOUSE”! @powerhousegymmahwah @powerhousegymsouthhackensack EROCK has built a masterpiece in Mahwah!!! Trained like a madman and lived to talk about it. Time to get ready to get back on the platform. Two homes and same #Beastmode training!!! #powerhousesouthhackensack #powerhousegym #powerhousegymmahwah #fitfam #fit #fitspo #gym #gymlife #gymmotivation #powerlifting #squats #legday #trainingnotworkingout #jimwaldrontraining #realdeal @powerhousegym
0 1,885 3 hours ago
The beast has invaded “the house”! @powerhousegymmahwah @powerhousegymsouthhackensack erock has built a masterpiece in mahwah!!! trained like a madman and lived to talk about it. time to get ready to get back on the platform. two homes and same #beastmode training!!! #powerhousesouthhackensack #powerhousegym #powerhousegymmahwah #fitfam #fit #fitspo #gym #gymlife #gymmotivation #powerlifting #squats #legday #trainingnotworkingout #jimwaldrontraining #realdeal @powerhousegym
I overheard someone saying that they'll get back on track in the new year, as if these last few weeks of the year don't count? You should be working on 'You' every single day! Why wait until a new calendar year. Thinking positive thoughts and being focused when training and aware of what you're eating (even with all the holiday features), can still mean you hit 2018 from a rolling start, and not without any momentum (which can make the 'transition' seem even harder). I've got a new Ebook launching in one week, which will no doubt help boost motivation in these last couple of weeks!!
22 3,085 8 hours ago
I overheard someone saying that they'll get back on track in the new year, as if these last few weeks of the year don't count? you should be working on 'you' every single day! why wait until a new calendar year. thinking positive thoughts and being focused when training and aware of what you're eating (even with all the holiday features), can still mean you hit 2018 from a rolling start, and not without any momentum (which can make the 'transition' seem even harder). i've got a new ebook launching in one week, which will no doubt help boost motivation in these last couple of weeks!!
🔊🏀Visited the Dish Lab and every made shot made the most beautiful sound.  I asked @drdishbball if this was a standard noise to hear and they told me it was a sound reserved for bald headed handsome jump shooters only🔊🏀. KEEP SHOOTING.
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#basketball #bball #ballislife #ball #shooting #skills #progress #drills #keepshooting #gym #gymlife #instagood #instafit #fitness #fitfam #fit #train #training #trainer #workout #work #follow #followme #philly #la #nba #grind #repeat
25 1,083 4 hours ago
🔊🏀visited the dish lab and every made shot made the most beautiful sound. i asked @drdishbball if this was a standard noise to hear and they told me it was a sound reserved for bald headed handsome jump shooters only🔊🏀. keep shooting. . . . . #basketball #bball #ballislife #ball #shooting #skills #progress #drills #keepshooting #gym #gymlife #instagood #instafit #fitness #fitfam #fit #train #training #trainer #workout #work #follow #followme #philly #la #nba #grind #repeat
When your South Texas home becomes a winter wonderland: 😳
8 2,549 25 minutes ago
When your south texas home becomes a winter wonderland: 😳
Follow 💦 @squat.spot 💦 
@squat.spot 
@squat.spot 
@squat.spot
37 1,114 1 hour ago
Please follow and like @workout_college 
#fitness#gym#bbg#body#bodybuilding#muscle#gains#beastmode#gymlife#fitfam#fitnessmotivation#workout#supplements#nutrition#shredded#fit#bodybuilder#eatclean#goals#change#transformation#motivation#health#life#look#lean#strength#proteins💪
0 1 just now
Please follow and like @workout_college #fitness#gym#bbg#body#bodybuilding#muscle#gains#beastmode#gymlife#fitfam#fitnessmotivation#workout#supplements#nutrition#shredded#fit#bodybuilder#eatclean#goals#change#transformation#motivation#health#life#look#lean#strength#proteins💪
Showing some love to my Power Sisters for making me this shirt! I love my fellow gym rats. It's so inspiring to have the bond we do, we really do encourage, embrace and lift each other up. Looking forward to visiting you all soon! 😘💪Spread positivity with everyone. We all need to have each other's back. #Strivefitness #gymtime #gymlove #gymjunkie #gymlife #fitfam #fitnessmotivation #Mondaymotivation #powersisters #powergirl #lovetolift #spreadlove #encourage #uplift #mochagirl #gymrat #workforit #beautiful #showlove
0 0 just now
Showing some love to my power sisters for making me this shirt! i love my fellow gym rats. it's so inspiring to have the bond we do, we really do encourage, embrace and lift each other up. looking forward to visiting you all soon! 😘💪spread positivity with everyone. we all need to have each other's back. #strivefitness #gymtime #gymlove #gymjunkie #gymlife #fitfam #fitnessmotivation #mondaymotivation #powersisters #powergirl #lovetolift #spreadlove #encourage #uplift #mochagirl #gymrat #workforit #beautiful #showlove
👋 Goodmorning. Have a peaceful Tuesday ☕

#life#love#fitspo#fitfamnl
#journey #fit# workout #fitness #healthy#feelgood
#proud#healthychoices #active #strong #motivation #success #determination #lifestyle#getfit #progress #fitgirl #girlswithmuscle#beastmode #gymlife #training #bodygoals #inspiration #behappy#beauty 💥
0 5 just now
👋 goodmorning. have a peaceful tuesday ☕ #life#love#fitspo#fitfamnl #journey #fit# workout #fitness #healthy#feelgood #proud#healthychoices #active #strong #motivation #success #determination #lifestyle#getfit #progress #fitgirl #girlswithmuscle#beastmode #gymlife #training #bodygoals #inspiration #behappy#beauty 💥
Today was PR day and it was a successful one! Of course, didn’t get it filmed, but hit 285lbs for 4 reps on flat bench.
1 0 just now
Today was pr day and it was a successful one! of course, didn’t get it filmed, but hit 285lbs for 4 reps on flat bench.
Day one of the Toys For Training event was a success, thank you all so much already. Let’s keep it rolling all week!! #toysfortots #stchristopher #chop #philadelphia #toydrive #christmas #giving #timeforgiving #onemorerep #omrpersonaltraining #personaltrainer #personaltraining #buckscounty #buckscountyfitness #gym #gymlife #fitness #fitnessmotivation #fit
0 4 just now
Monday motivation can’t be read any better. “Un día haz de levantarte y te vas a dar cuenta de que ya no hay tiempo ni energía para hace las cosas que siempre deseaste”
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#mondaymotivation #justdoit #wakeup #time #getfit  #Lafitness #FitFam #FitLife #Fitness #FitnessAddict #entreno #GetStrong #GymLife #GymTime #NoPainNoGain #Sweat #culturismo #Weights #WeightTraining #Workout #FitQuote #FitnessMotivation #elsalvador #GetFit #GoalSetting #YouCanDoIt #FitnessGoals #TrainHard #NoExcuses
0 2 just now
Monday motivation can’t be read any better. “un día haz de levantarte y te vas a dar cuenta de que ya no hay tiempo ni energía para hace las cosas que siempre deseaste” . . . #mondaymotivation #justdoit #wakeup #time #getfit #lafitness #fitfam #fitlife #fitness #fitnessaddict #entreno #getstrong #gymlife #gymtime #nopainnogain #sweat #culturismo #weights #weighttraining #workout #fitquote #fitnessmotivation #elsalvador #getfit #goalsetting #youcandoit #fitnessgoals #trainhard #noexcuses
Same spot, different day. Shoulders done ✔ . #gym #gymlife #changes #dreams #goals #follow #ig #motivation #shoulders #traps #biserie #love #killingit #nevergiveup #everyday
1 1 1 minute ago
Stepping in the gym is the first step toward reaching your fitness goals.Find motivation, and keep it up.#fitnessmotivation #gymlife #firststep #goaldriven #reachhigh #fitlife #fitnessquotes #atlantatrainer #personaltrainer #fitnessmeme #dailygrind #neverstop #workout #customizedtraining #newlevel #ontrack
0 0 1 minute ago
Wow! Looks like my NEAT is really really high. I eat so much, I’m not able to weight my food and count calories and I keep losing weight. It’s challenging because I’m use to keep my diet on track every single day when I’m at home. I should eat more but I’m so full all the time 😳 btw I was 51 kg at the Bikini Fitness competition 2 years ago and I have never seen this weight on my scale since then 🤗
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#polishfitness #polishgirl #warsawgirl #bikinifitness #girlswholift #fitnessgirl #strongbody #bodybuilding #weightlifting #bodybuilder #bodybuildingmotivation  #fitnessmotivation #powerbuilding #gymwear #fitnessgear #gymsharkwomen #gymshark #gymlife #strongwomen #aesthetic #wbff #bikini #ifbb #shredded #glutes #fitfam #fitlife #gymlife #npcbikini  #npc #wbffpro
0 6 1 minute ago
Wow! looks like my neat is really really high. i eat so much, i’m not able to weight my food and count calories and i keep losing weight. it’s challenging because i’m use to keep my diet on track every single day when i’m at home. i should eat more but i’m so full all the time 😳 btw i was 51 kg at the bikini fitness competition 2 years ago and i have never seen this weight on my scale since then 🤗 _________________ #polishfitness #polishgirl #warsawgirl #bikinifitness #girlswholift #fitnessgirl #strongbody #bodybuilding #weightlifting #bodybuilder #bodybuildingmotivation #fitnessmotivation #powerbuilding #gymwear #fitnessgear #gymsharkwomen #gymshark #gymlife #strongwomen #aesthetic #wbff #bikini #ifbb #shredded #glutes #fitfam #fitlife #gymlife #npcbikini #npc #wbffpro
하도 많이 깔려봐서 일도 아니지뭐😂😂
한개 더 하고 싶없는데!!😡
이거야 말로 전신운동 유노??
You know?? This is wholebody workout😆
#Gymlife 😆
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#benchpress #깔림주의 #전신운동 #운동하는남자 #가슴운동 #fitspo #calife #MKfitness #인생독고다이 #운동독고다이
0 1 just now
하도 많이 깔려봐서 일도 아니지뭐😂😂 한개 더 하고 싶없는데!!😡 이거야 말로 전신운동 유노?? you know?? this is wholebody workout😆 #gymlife 😆 . . #benchpress #깔림주의 #전신운동 #운동하는남자 #가슴운동 #fitspo #calife #mkfitness #인생독고다이 #운동독고다이
The wait 🤣😂
1 1 1 minute ago
The wait 🤣😂
#fitness #fitnessfreak #gym #gymlife #fitnesslifestyle #like4like#bodybuilding#ifbbpro#bikinishow#proteinhouse#proteinhouse1#lasvegas#proteinhouse2year#gorillawearcanada##gorillawearamerica#mrolympia2015#hulk#italiangirl#italian#like4like#likeforlikel#dedication#throwback
0 7 1 minute ago
#fitness #fitnessfreak #gym #gymlife #fitnesslifestyle #like4like#bodybuilding#ifbbpro#bikinishow#proteinhouse#proteinhouse1#lasvegas#proteinhouse2year#gorillawearcanada##gorillawearamerica#mrolympia2015#hulk#italiangirl#italian#like4like#likeforlikel#dedication#throwback
Blog post is up: Trainers Are The Worst. Link in bio - enjoy!
#fitness #blogger #yeg #yegblogger #personaltrainer  #gym #gymlife #werereallynotsobad
0 0 1 minute ago
Blog post is up: trainers are the worst. link in bio - enjoy! #fitness #blogger #yeg #yegblogger #personaltrainer #gym #gymlife #werereallynotsobad
Hello, so around this time last yr. I incorporated weight training into my workout. I used to do a lot of cardiooo. My friend that started to train my other friend(after we changed gyms at the prev. one we were barley starting to incorp. Weights) and I suggested taking progress pic. but I had this account to post food/coffee pics. I've gone through my highs and lows over the year. I'm still learning more and more as I go and change my routine as well. From what I used to look like and what I've learned I'm going to pat myself in the back. Next month I'm planning on getting a dexa scan to see the actual change within. Here's to another yr of training and change etc. Be kind to one another. 
#fitnessjourney #myfitnessjourney #fitvegan #sandiegofit #sandiego #gymlife #studentlife #weighttraining #training #sandiegofitness #fitnesscommunity #fitness #gymlife #thisisfromtonight #veganlife #healthylifestyle #healthylife #foodgains #quads #hamstrings #legday #upperbody
0 1 2 minutes ago
Hello, so around this time last yr. i incorporated weight training into my workout. i used to do a lot of cardiooo. my friend that started to train my other friend(after we changed gyms at the prev. one we were barley starting to incorp. weights) and i suggested taking progress pic. but i had this account to post food/coffee pics. i've gone through my highs and lows over the year. i'm still learning more and more as i go and change my routine as well. from what i used to look like and what i've learned i'm going to pat myself in the back. next month i'm planning on getting a dexa scan to see the actual change within. here's to another yr of training and change etc. be kind to one another. #fitnessjourney #myfitnessjourney #fitvegan #sandiegofit #sandiego #gymlife #studentlife #weighttraining #training #sandiegofitness #fitnesscommunity #fitness #gymlife #thisisfromtonight #veganlife #healthylifestyle #healthylife #foodgains #quads #hamstrings #legday #upperbody
YouBox. Tonight at 7:30pm. Come along and try your first class today. Suitable for everyone! 
#fitnessaddict #fitness #fitfam #getfit #fitnessmotivation #motivated #motivation #gym #gymlife #strong #lean #hiit #circuit #personaltraining #crossfit #pumped #pump
#diet #fitspo #weightloss  #motivate #motivated #motivation #fit #fitspiration
0 2 2 minutes ago
One Love🤣😂
1 3 2 minutes ago
One love🤣😂
So on behalf of #motivationmonday here's a cheeky shot of my chicken legs, cuz I'm motivated and determined to turn these walking sticks into tree trunks. After years of skipping leg days, now I've been putting in time to training my legs and it feels GREAT. 
P.s just so that my friends don't get carried away in the comments section 😂🙈 let's not stray away from the main focus of the pic, my QUADS!!!
#fit #fitness #fitnessmotivation #fitnessjourney #igfit #igfitness #instafit #instafitness #fitfreak #fitfam #gains #bodybuilding #physique #classicphysique #aesthetics #aesthetic #legs #legday #mondaymotivation #bulk #bulking #quads #quadsweep #squats #mirrorselfie #gymlife #gymflow #quadriceps
0 6 2 minutes ago
So on behalf of #motivationmonday here's a cheeky shot of my chicken legs, cuz i'm motivated and determined to turn these walking sticks into tree trunks. after years of skipping leg days, now i've been putting in time to training my legs and it feels great. p.s just so that my friends don't get carried away in the comments section 😂🙈 let's not stray away from the main focus of the pic, my quads!!! #fit #fitness #fitnessmotivation #fitnessjourney #igfit #igfitness #instafit #instafitness #fitfreak #fitfam #gains #bodybuilding #physique #classicphysique #aesthetics #aesthetic #legs #legday #mondaymotivation #bulk #bulking #quads #quadsweep #squats #mirrorselfie #gymlife #gymflow #quadriceps
Do you like ? then do not stay with the desire, @poppyapparelshop offers you the best products, nothing else you have to enter ➡️poppyapparel.com⬅️ and choose the product that you like, but wait I have a gift, entering the code ⏩fitnessgirls4e⏪ you will have a 10% discount, what are you waiting for? Take advantage❕❕❕
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💪️ #Fitgirl #fitfam  #fit #fitness #workout #gym #model #fitspo #bodybuilding #love #healthy #fitnessbody #fitnessmodel #bikinifiness #fitgirls #girlswithmuscle #muscles #strong #beastmode #fitnessaddict #gymlife #fitfrenchies #girlswholift #training #fitbody #bodygoals #selfie #smile
0 12 2 minutes ago
Do you like ? then do not stay with the desire, @poppyapparelshop offers you the best products, nothing else you have to enter ➡️poppyapparel.com⬅️ and choose the product that you like, but wait i have a gift, entering the code ⏩fitnessgirls4e⏪ you will have a 10% discount, what are you waiting for? take advantage❕❕❕ 👗 . . . . . . . . . . 💪️ #fitgirl #fitfam #fit #fitness #workout #gym #model #fitspo #bodybuilding #love #healthy #fitnessbody #fitnessmodel #bikinifiness #fitgirls #girlswithmuscle #muscles #strong #beastmode #fitnessaddict #gymlife #fitfrenchies #girlswholift #training #fitbody #bodygoals #selfie #smile
Spin and abs late night session for 1 hr 😧😧 lol
#womenthatlift #youcandoit #girlsthatlift #chicksthatlift  #fatloss #justdoit  #workout #gains #weightlossjourney #fatloss #fatlossjourney #fit #fitness #fitspo  #instafit  #fitspiration#healthyliving #gymlife #gymaddict #shredded #fitfam #squats  #fitlife #fitwomen#fitspo #fitnessaddict #fitnessmodel #musclebuilding #fitnessmotivation #motivation
1 7 2 minutes ago
After my little break from the gym the past couple days, I FINALLY managed to make it back today!! And to be honest with ya guys, today was one of the best sessions I’ve had in a wee while! LISTEN TO WHAT YOUR YOUR BODY IS TELLIN YOU GUYS! If you’re feeling overly sore or sluggish, TAKE A BREAK! You’re not doing yourself any favors by forcing your body to do things when it’s not in a state to handle that extra stress. Take rest days. Eat enough food. Don’t exhaust yourself to the point where you can longer progress. I also had a lil PR today that I’ve been chasing for a while, managed to do 225 for a 5x5 on bench without a spotter, even if the last couple sets weren’t very pretty... 😂😂 I know that’s still not too strong, but I’m just glad to be making progress! Don’t forget to take the time to see how far you’ve come, in every little accomplishment you have. Every lil bit of progress should be something to celebrate no matter how small. I hope everyone had a very productive Monday!! 🤠
☝🏼 @xnstores ☝🏼
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#fit #fitfam #fitness #health #instafit #fitnessmotivation #instadaily #fitlife #gym #gymmotivation #gymlife #gymrat #muscle #muscles #gains #gainz #healthy #aesthetics #fitnessmodel #model #physique #aesthetic #workout #workoutmotivation #bodybuilding #healthylifestyle #exercise #weightlifting #biceps #fitspo 👍🏼🔥👏🏼
0 16 2 minutes ago
After my little break from the gym the past couple days, i finally managed to make it back today!! and to be honest with ya guys, today was one of the best sessions i’ve had in a wee while! listen to what your your body is tellin you guys! if you’re feeling overly sore or sluggish, take a break! you’re not doing yourself any favors by forcing your body to do things when it’s not in a state to handle that extra stress. take rest days. eat enough food. don’t exhaust yourself to the point where you can longer progress. i also had a lil pr today that i’ve been chasing for a while, managed to do 225 for a 5x5 on bench without a spotter, even if the last couple sets weren’t very pretty... 😂😂 i know that’s still not too strong, but i’m just glad to be making progress! don’t forget to take the time to see how far you’ve come, in every little accomplishment you have. every lil bit of progress should be something to celebrate no matter how small. i hope everyone had a very productive monday!! 🤠 ☝🏼 @xnstores ☝🏼 . . . #fit #fitfam #fitness #health #instafit #fitnessmotivation #instadaily #fitlife #gym #gymmotivation #gymlife #gymrat #muscle #muscles #gains #gainz #healthy #aesthetics #fitnessmodel #model #physique #aesthetic #workout #workoutmotivation #bodybuilding #healthylifestyle #exercise #weightlifting #biceps #fitspo 👍🏼🔥👏🏼
1 19 2 minutes ago
"don't watch the clock; do what it does. keep going." -sam levenson ------------------------------------------------------------------ ✔️✔️✔️ really like this quote. i know myslef as well as my peers are starting to find that as the semester ends it's hard to keep going especially with finals starting but at the end of the day when you want something go get it. try not to get caught up in the thoughts and stress but just do and keep moving forward, always. ------------------------------------------------------------------ 📍 alright, i promised you all a leg dayworkout so here you go! hope you all enjoy it! look forward to more workouts and posts here soon! finals have been making things difficult but hey, just gotta keep going! let's get it! ------------------------------------------------------------------ legs and abs (monday) cardio 1 mile legs 1. barbell squat 4 sets of 10 reps 2. barbell front squat 4 sets of 10 reps 3. super set: smith machine lunges and squats 4 sets of 6 lunges each leg 4 sets of 10 reps (squat) 4. calf raises 4 sets of 20 reps 5. pistol squat 4 sets of 5 reps each leg 6. weighted box jump 4 sets of 10 reps 7. stability ball lying leg curl 4 sets of 15 reps 8. leg press 4 sets of 25 reps 9. lying leg curls 3 sets of 20 10. lying leg extensions 3 sets of 20 11. goblin squats 4 sets of 10 abs 1. crunches 4 sets of 25 2. bicycle crunches 4 sets of 25 3. cross knee crunches 4 sets of 25 4. v ups 4 sets of 25 5. russian twists 4 sets of 25 - - - - - - - - - - - - #getit #believe #life #motivation #fit #tflers #fitness #gymlife #physique #grindout #photooftheday #fashion #gym #style #aesthetic #mood #lift #happy #healthy #bodybuilding #aesthetic #muscle #workout #follow #fitnessmodel #diet #model #lifestyle #abs #thedylanrivera
Some ask, why this/that? I say I must be doing some thing right for the results... #IamJesseHortonJr #BPI_sports @bpi_sports  @aesthetic_body_clothing @fatgripz @Nike #TeamBPI @lit @ #beatsbyDre @bodybuildingcom @bodybuildingmotivation @youngla @immortalmuscle @professionalprospect #determination #gymlife #dedication #abs #fit_motivation_gym #squats #arms #shoulders #chest #legs #glutes #gainlife #allyearbody #fitlife #converse #gainlife #gohard @#boutthislife #flexing #cardio 
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0 3 2 minutes ago
Snowy scenery is the best scenery ❄️
1 16 2 minutes ago
Snowy scenery is the best scenery ❄️
My love.My best friend.My swolemate.
❤️💪🏼
1 6 2 minutes ago
My love.my best friend.my swolemate. ❤️💪🏼