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AlphaFitCity

John Schaffer M.A., CSCS 🌃 NYC model @bicoastalmgmt 🏋🏽‍♀️ Motivation 🙏🏽 📖 Follow my fitness journey on IG

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Ok, so yesterday I went through a traditional back & bi’s bro-split session. I typically do a lot of volume, which consumes time, so I often superset my work. • Recently, I posted a 60 second superset challenge where I press record, perform the set, and end the vid all within 60 seconds. I don’t typically do my sets this fast. The time limit is strictly for ‘tha gram’ • So anyway, here’s a seated cable row using a medium width mag grip, followed by 60lb ez bar curl. You know you’re getting something right when your delts cast a shadow 😁✌🏽 #fitness #strengthcoach #strength #igfit #shred #flex #pump #hearthealth #ripped #fatloss #trainhard #bodypositive #fitfam #muscle #diet #nyc #fitmodel #bodybuilding #gains #classicphysique #fitnessmodel #gymlife #dadbod #sweat #alphafitcity

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So yesterday @limelightfitnyc I was training quads. I began my workout with wide stance, barbell Back squats. I compounded them with narrow kettlebell goblet squats. Somewhere around my 5th set I started recording. I was really low on carb intake and not feeling very strong. The set was taking almost two minutes. 💡 💡💡 Bright idea! Can I press record, perform the set, and end the video within 60 sec? The 60 second superset challenge is born! Ok, so I know I went pretty light on this. But we gotta start somewhere. Next time I’ll attempt more weight, same reps, within 1 minute. Got a #60secsuperset of your own? Let’s see it! 🎥 #fitness #strengthcoach #strength #arnold #shred #flex #pump #hearthealth #instafit #ripped #quads #fatloss #superset #trainhard #bodypositive #fitfam #muscle #diet #nyc #fitmodel #bodybuilding #classicphysique #fitnessmodel #gymlife #dadbod #legday #squats #sweat #alphafitcity

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Cable Crunches! Or at least something like that. I’m using two resistance bands, one wrapped over the bar and the other looped through the first. These two videos aren’t a perfect example, but I was exercising, trying something new, and I need fresh content, so whatevs. The bar is really too low in this example. As you can see I backed away in an attempt to increase the stretch and rom. But, just like any upper or lower abdominal exercise, I’m just trying to stretch and contract the target muscles. I like to visualize my abs trying to squeeze the sternum to the pelvis. Having the resistance behind my head near my upper neck would’ve been better. I actually felt some lat stretch doing it this way. How do you train upper abs? 🍁🍁🍁 #fitness #strengthcoach #strength #arnold #shred #flex #pump #hearthealth #instafit #ripped #getfit #fatloss #superset #trainhard #bodypositive #fitfam #muscle #diet #nyc #fitmodel #bodybuilding #gains #classicphysique #fitnessmodel #gymlife #dadbod #gymrat #core #sweat #alphafitcity

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If you’re new to deadlifting, this exercise can be useful to learn how to hinge. It’s also a great dynamic warm up move before heavy barbell or hex bar deads. I use the step so the kettlebell can travel below my feet. If you’re attempting to lift maximum weight, keeping the weight close to the body is advantageous. If you’re going for a nice stretch, allowing the weight to travel over the toes can help. • • One disadvantage of this move, is that hand placement makes retraction of the scapula difficult. Like I stated, it’s a good warmup or beginners move. You could also hold two lighter kettlebells or dbells in each hand for that matter. • • #fitness #strengthcoach #strength #arnold #shred #flex #pump #hearthealth #instafit #ripped #getfit #fatloss #superset #trainhard #bodypositive #fitfam #muscle #diet #nyc #fitmodel #bodybuilding #gains #classicphysique #fitnessmodel #gymlife #dadbod #gymrat #core #sweat #alphafitcity

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So the weather here lately has been horrible. Humid, rainy, cloudy, blah. But I had to get some cardio in and it actually felt great! I started with banded side steps, then did 40m sprints x 10, and finished with about 5, 1 minute sets of jump rope. Jumping rope and sprints are my favorite higher intensity cardio activities. • • • 🎵 🎧 @marshmellomusic Live @edc_lasvegas 2016 One of my favs to workout to 💥 #jumprope #fitness #strengthcoach #strength #arnold #shred #flex #pump #hearthealth #instafit #ripped #quads #fatloss #trainhard #bodypositive #fitfam #muscle #diet #nyc #fitmodel #bodybuilding #gains #classicphysique #fitnessmodel #gymlife #dadbod #legday #squats #sweat #alphafitcity

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Double tap if you hate training core! I’m double tapping this post because it’s my least favorite thing to do. I’d rather do cardio 😲 So here I am, getting in some core work. Training core is very important actually. I just can’t do it at the gym when there are so many other things that I prefer to do. But if I were to start over again, the foundation of my fitness routine would be based on core exercises. I hope everyone is having a great week. The year isn’t over! You can still start a regular fitness routine and actually have a ‘different’ resolution for 2019 🎇 • • • What video would you like to see? Let me know in comments. #fitness #strengthcoach #strength #arnold #shred #flex #pump #hearthealth #instafit #ripped #getfit #fatloss #superset #trainhard #bodypositive #fitfam #muscle #diet #nyc #fitmodel #bodybuilding #gains #classicphysique #fitnessmodel #gymlife #dadbod #gymrat #core #sweat #alphafitcity

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Well, I went too light and too fast on this set, but oh well. For a long time I’ve worked on size. Now I’m working on seperation. Trying to get there without shaving, lol 😂 You may notice my grip on this machine. I’m trying to keep my butt and hips down and back in the seat. Hamstrings pressed firmly into the pad, and real nice, controlled contractions. Thanks 🙏🏽 to @gorecorefitness for the 🎥 #fitness #legextensions #strengthcoach #strength #arnold #shred #flex #pump #hearthealth #instafit #ripped #quads #fatloss #trainhard #bodypositive #fitfam #muscle #diet #nyc #fitmodel #bodybuilding #gains #classicphysique #fitnessmodel #gymlife #dadbod #legday #squats #sweat #alphafitcity

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Gotta get it in when you can. That’s the motto this week. I typically exercise either late mornings or early afternoon. This week, it’s after the kiddos go to sleep 😴 So here are a couple clips of tonight’s chest workout. Vid 1 is my finisher. I love cable flies. High, low, in between, whatever. I was never really able to activate and engage my pecs until I learned how to do these properly. Even today, I still feel presses in my arms and shoulders far more than my chest. Also, when you consider the function of the pectoralis major is to move the arm across the body,and raise it in front (transverse adduction and sagittal flexion), flys seem more specific. But that’s just me. I try keeping great posture, stabilizing my core, then get a healthy eccentric stretch in the pecs and squeeze the pecs between the elbows. • • • The second video is a great example of how to set up for a dbell press as well as proper dismount of the weight. Start light when trying this, not with 80’s. Want respect in the gym? Learn to dismount your dumbbells 💯👍🏽 Oh yeah, #nike #justdoit 👊🏽 #fit #trainer #grindout #instafitness #instahealth #trainhard #nutrition #focus #dedication #biceps #classicphysique #swole #active #strong #flexfriday #determination #pushup #dreambig #chestday #conditioning #fitnessgear #squat #cardio #sweat #grind #lifestyle #bicoastalmgmt #alphafitcity

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Late night leg sesh in a basement. Feeling great after taking some time off but so happy to be back at it. Changing things up next few weeks. Today was quad dominant. Barbell back squats with dbell gobblers SS. Leg extensiones, and standing calf raises. I’m thinking my next workout will be an upper pull, followed by cardio/abs day. Then Deadlifts and Push/press days. Not sure what order. One more cardio/abs and one rest day. Took two weeks off from creatine and whey. Started back up today 20g creatine/day for a week then just 5/day. I’m also trying to limit my protein sources to fish, eggs, and whey. Sometimes chicken, no red meat. Let’s see how it goes 👍🏽😃 #fit #trainer #grindout #instafitness #instahealth #trainhard #nutrition #grow #focus #dedication #biceps #classicphysique #swole #active #strong #flexfriday #determination #pushup #dreambig #chestday #power #conditioning #fitnessgear #squat #cardio #sweat #grind #lifestyle #bicoastalmgmt #alphafitcity

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In the summer of 2010 I was working as a pool server at Ritz Carlton Key Biscayne. The 2008 financial crisis had ended my career in commercial real estate and the best job and most stable source of income that I could find was as a server. It was both physically and psychological challenging, as in a few short months, I went from a comfortable desk job with business luncheons and cocktail parties to serving well-to-do people, outdoors, in the hot sun. I felt like a failure. I felt ashamed. But I remember a very specific day. 💥💥💥 In the hospitality industry the busiest days are holidays and often weekends. And I worked them all. I remember watching the fireworks on the 4th of July from the beach of the Key Biscayne property. I was exhausted. My skin was dry and sunburnt. My sneakers and socks were peppered with sand from running back and forth along the beach and pool area taking orders and cleaning up cups, plates and flatware. How many more weekends and holidays would I work??? • • • I had no idea. But I knew this. I knew that one day I would be on vacation with my own family, eating food, having drinks, swimming and watching fireworks. And this week, eight years later, it happened. 😎😎😎 It turns out, that the worst thing that happened to me professionally, opened the door to opportunities that made me who I am today. The #marriott international corporation was the greatest company I ever worked for. Shortly after beginning my employment I joined their credit union and set up a savings account. Within 30 months I paid off my debt and had saved over $12,000. I also came to realize that my pursuit of living a fitness lifestyle wasn’t just what I was meant to be personally, but also professionally. 😁😁😁 In the past ten years I’ve gone from being a failed real estate broker, to a pool sever, to earning a masters in Applied Exercise Physiology from #columbiauniversity in the city of New York. I’ve earned the distinctive #CSCS certificaion from the #NSCA and launched a career modeling in NYC. #nevergiveup

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Thank you to those of you who’ve hung around while I took off this past week. • • • I’m getting back to it tomorrow! 7.5 weeks out from my birthday 🎁 Total dedication to my diet and training. Let’s see how much work this ‘ol dog can book! • • • #fitness #followme #strength #arnold #shredded #cardio #flex #pump #hearthealth #instafit #ripped #positivevibes #inspire #gymlife #fatloss #bodypositive #fitfam #muscle #diet #eatclean #nyc #fitmodel #goals #summer #justlift #newyork #ritzcarlton #orlando #bicoastalmgmt #alphafitcity

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So proud today on my 7-year anniversary of parenthood. It feels like winning the Heisman Trophy 🏆 The premature death of my father is the life event that made me commit to living a fitness lifestyle. The births of my children, nieces and nephews encourage me to continue. I’m just trying to be a positive example and show everyone that it’s possible. Happy Birthday Thomas 🎁 Dad loves you ❤️

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Happy Friday everyone! One of my favorite sports to watch is gymnastics. I’m always so impressed with the things those women and men are capable of doing. Strength, flexibility, balance, agility, endurance, focus. • • • I wanted to try something new so, the other day, I asked @diesel.josh to shoot 🎥 me attempting ring dips. I’ve never done these before, and man, it’s SO different from bar dips. I feel like ring dips requires much more stability in the shoulder joints. This is probably because with bar dips the bars are immobile, whereas with ring dips they move. My goal was 10 clean dips with a great stretch at the bottom and strong squeeze at the top. I feel like I did a pretty good job. I also think I’ve found a great new exercise to incorporate into my routine and keep things challenging. • • • I hope you enjoy my dance at the end! L8R SK8RS #fitness #followme #strength #arnold #shredded #cardio #flex #pump #hearthealth #instafit #ripped #positivevibes #dips #gymnastics #gymlife #fatloss #bodypositive #fitfam #muscle #diet #eatclean #nyc #fitmodel #goals #summer #justlift #newyork #bicoastalmgmt #bicoastalmodels #alphafitcity

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#tbthursday I was going through archive albums and found this vid 🎥 shot by @diesel.josh six weeks ago on 7/11. I think the reason I didn’t originally post it was the length. I was doing a push-up/dbell deadlift superset. I trimmed the clip so it’s just the final few push-ups followed by the deads. Have a great day everyone 👍🏽 • • • #fitness #followme #strength #arnold #shredded #cardio #flex #pump #hearthealth #instafit #ripped #positivevibes #inspire #gymlife #fatloss #bodypositive #fitfam #muscle #diet #eatclean #nyc #fitmodel #goals #summer #justlift #newyork #bicoastalmgmt #bicoastalmodels #alphafitcity

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