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AlphaFitCity

Please follow my fitness journey 🙏🏽 John Schaffer M.A., CSCS NYC Fit Model @bicoastalmgmt Website temporarily down, DM for info

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Ok, ok, last ‘shirtless’ post of the week. What can I say? It’s summer, it’s hot, and I’m outside. Have a great weekend everyone, and stay active! 😎 📹 @diesel.josh

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Lil preview of tomorrow’s video shot by @diesel.josh ••• Stop thinking about exercising, planning on exercising, talking about exercising and JUST GET MOVING!! Go for a walk, do some squats, pushups, anything. Then just try to make each day a little better than yesterday. YOU CAN DO IT IF YOU WANT TO ✌🏽

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Being a tall dude with very long arms, it took years before I was able to understand how to engage my chest muscles. One tip, focus on the elbow joint. At the top of the press, engage the pecs and squeeze your elbows in towards each other. Keeping the wrists above the elbows, with forearms perpendicular to the ground throughout the movement, helps achieve this. It takes a little practice, but if you can focus on stretching and shortening the lever between the shoulder joint and elbow joint, rather than shoulder to wrists, you’re on your way to better chest development. ••• Agree? Disagree?? Have a tip you’d like to share??? All comments welcome 🙏🏽 ••• This sick video was shot by my boy @diesel.josh 😎 in beautiful @stuytownapts 🌇 #fitness #exercise #chest #inclinepress #hypertrophy #shredded #aesthetics #physique #hearthealth #onelife #motivation #positivevibes #inspire #gym #fatloss #bodypositive #fitfam #muscle #diet #nutrition #nyc #fitmodel #goals #mylife #justlift #newyork #bicoastalmgmt #bicoastalmodels #dadbod #alphafitcity

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Instagram and other social media platforms can really mess with your head if you aren’t careful. Remember that while it’s okay to admire others, and strive toward their body composition, you can only be the best version of you. I myself often need that reminder. • • • I’m not the youngest, biggest, leanest guy around, and that’s ok. I’m just trying to balance my love of fitness, and be the best version of myself, without sacrificing all of the things I enjoy. 🍺 🍷 🥘 Yesterday I was unhappy with where I’m at with regard to my body fat percentage. Today, I’m feeling better about it because I’ve reminded myself to stay positive and realistic. • • • If you ever feel this way just know that it’s ok. You don’t need to be the image of someone else to be happy and successful. Just be the best version of you, right now, in the present. The primary outcome sought from exercise should be improved health, followed by appearance. Appearance is subjective. 👊🏽 #fitness #exercise #back #hiit #hypertrophy #shredded #aesthetics #physique #hearthealth #onelife #motivation #positivevibes #inspire #gym #fatloss #bodypositive #fitfam #muscle #diet #nutrition #nyc #fitmodel #fashion #mylife #justlift #newyork #bicoastalmgmt #bicoastalmodels #dadbod #alphafitcity

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Soooo, first of all, this was supposed to be a jump rope video, BUT, it’s not. Next, that background is real, I swear. Amazing though, right??? @stuytownapts This was my fifth set of pull ups today AFTER completing squats for 5 sets 20 reps with OHP’s 20, 20, 10. I was basically gassed and was planning on doing a HIIT jump rope vid, but after three rounds I was just completely spent. I hope this will suffice. • • • A couple things to notice: While you don’t necessarily need to fully lock out at the bottom, I honestly could’ve gotten a slightly better stretch on the eccentric portion of these. On the plus side, it was my fifth set and I’m proud that I got a great pull and squeeze at the top. • • • I hope everyone had a great day! Until next time, 😘 • • • #fitness #exercise #back #hiit #hypertrophy #shredded #aesthetics #physique #hearthealth #onelife #motivation #positivevibes #inspire #gym #fatloss #bodypositive #fitfam #muscle #diet #nutrition #nyc #fitmodel #fashion #mylife #justlift #newyork #bicoastalmgmt #bicoastalmodels #dadbod #alphafitcity

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Happy Monday Everyone! I was lucky to find myself poolside in East Hampton this weekend. While there, I realized that I had been there the same weekend of last year. So....I did a little ‘then and now’ shoot. • • • My goal over the past year, has been the elusive ‘recomp’. Build muscle, burn fat, stay relatively same size. Being a fit model, it is important that my measurements meet the expectations of a client. Being consistent is never a problem, but if I want to reduce body fat I need to replace it with muscle or my measurements will be off. Enter the recomp. • • • Firstly, its a long, slow, slow, slow process. I basically carb cycle, consuming carbs prior to and after workouts, and significantly reduced carbs on non training days. Next, I up my protein to at least 1 gram per pound of body weight per day, divided over 4-5 feedings. (Hint: you can only utilize .55g/kg body weight of protein per feeding) For me, that’s about 50g per feeding max. Next, train as hard as you can. Half-ass effort will yield half-ass results. That may be fine for general health or maintenance, but you ain’t gettin no recomp. As you can see the results aren’t dramatic. I’m a bit fuller in the upper chest, legs more defined than last year, back, arms, shoulders more defined and filled out. But I measure exactly the same! 17 neck, 44 chest, 17 arms, 34 waist, 42 hip, 26 thigh, 17 calf. My only disappointment are my abs. Sadly, I haven’t figured out a way to carve them out without really reducing my waist. Thinking of adding weighted ab training this year to see if i can circumvent this. • • • Hit me up with any questions with regard to this. I’ve dedicated my life to be a student of exercise science so that I can be a legitimate resource to those pursuing a fitness lifestyle. Dueces ✌🏽 *** #fitness #exercise #back #hiit #hypertrophy #shredded #aesthetics #physique #hearthealth #onelife #motivation #positivevibes #inspire #gym #fatloss #bodypositive #fitfam #muscle #diet #nutrition #nyc #fitmodel #fashion #mylife #justlift #newyork #bicoastalmgmt #bicoastalmodels #dadbod #alphafitcity

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I don’t know about you, but the classic, 3 sets for 10 reps doesn’t do shit for me. Ok, maybe if we’re talking maintenance, or physical activity to reduce risk of mortality, but I’m talking #gains 💪🏽🔥🏋🏽‍♀️ *** I’m a 42 year old guy. I don’t need to be the strongest, or fastest. But I do train hard, and I want it to show. For me, VOLUME is the key to hypertophy. Finding a weight that I can move with proper form 15-20 times until I fail is key. Anywhere from 5-10 sets depending upon how many exercises I’ve got lined up that day. So basically 60-80% 1RM, 15-20 Reps, 5-10 Sets. *** What’s your secret recipe for building muscle? *** #fitness #exercise #back #hiit #shredded #aesthetics #physique #hearthealth #onelife #motivation #positivevibes #inspire #gym #fatloss #bodypositive #fitfam #muscle #diet #nutrition #nyc #fitmodel #fashion #mylife #tampaboy #newyork #bicoastalmgmt #bicoastalmodels #dadbod #alphafitcity

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Happy 4th everyone 🇺🇸✌🏽 This was round one of a nice little back, biceps, and shoulders circuit we hit last week. Barbell rows, single arm dbell rows, biceps curls, shoulder flies. • • • 🎥 @diesel.josh ✌🏽🙏🏽💪🏽 • • • #fitness #exercise #back #hiit #shredded #aesthetics #physique #hearthealth #onelife #motivation #positivevibes #inspire #gym #fatloss #bodypositive #fitfam #muscle #diet #nutrition #nyc #fitmodel #fashion #mylife #tampaboy #newyork #bicoastalmgmt #bicoastalmodels #dadbod #alphafitcity #bodygoals

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Starting position, bent over barbell row. Went less than parallel with the floor on this one. Targeted the posterior delts, traps, and rhomboids more and less on the lats. Did 10 pronated grip, 10 supinated. Video to follow... • • • 📷 @diesel.josh 🙏🏽💪🏽🔥 • • • #fitness #exercise #back #mentalhealth #shredded #aesthetics #physique #hearthealth #onelife #motivation #positivevibes #inspire #gym #fatloss #bodypositive #fitfam #muscle #diet #nutrition #nyc #fitmodel #fashion #mylife #tampaboy #newyork #bicoastalmgmt #bicoastalmodels #dadbod #alphafitcity

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Can’t believe that it’s already FlexFriday. I’ve only gotten in 3 of 5 planned workouts for the week. Guess I’m putting in some time Saturday 🤔 Creating these posts has really had a positive effect on me. It allows me to track my progress and keeps me accountable. Right now the goal is to add an inch to the baby cows, and carve up my mid section. We’ll see where I’m at come August/September. Have a great weekend everyone! • • • #fitness #exercise #biceps #mentalhealth #shredded #aesthetics #physique #hearthealth #onelife #motivation #positivevibes #inspire #gym #fatloss #bodypositive #fitfam #muscle #diet #nutrition #nyc #fitmodel #fashion #mylife #tampaboy #newyork #bicoastalmgmt #bicoastalmodels #dadbod #flexfriday #alphafitcity

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Nice lil dynamic biceps warmup using an arm-blaster. Choose a weight that you can get about 20 clean reps out of. As you progress into sets 2-5, increase the weight and slow down the rep rate. As far as rep count...these days I go AMRAP on just about everything. • • • 🎥 cred @diesel.josh 🙏🏽 • • • #fitness #exercise #biceps #mentalhealth #shredded #aesthetics #physique #hearthealth #onelife #motivation #positivevibes #inspire #gym #fatloss #bodypositive #fitfam #muscle #diet #nutrition #nyc #fitmodel #fashion #mylife #tampaboy #newyork #bicoastalmgmt #bicoastalmodels #lift #pump #alphafitcity

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Felt so privileged to be the guest of @diesel.josh 📷 today at Blink Fitness E. Village @blinkfitness Today was an extremely efficient, high volume, moderately heavy back day with a sprinkle of bi’s and delts. At age 42, I’m really proud of where I’m at with my fitness level. Feelin like the best has yet to come 🙏🏽🙏🏽🙏🏽

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Been wasting time trying to figure out why I’ve been stressed out lately. Realized that my time is better spent being ‘accountable’ for my happiness. Taking action. Don’t ask, ‘why are things this way?’ Instead, ask, ‘how can I achieve the outcome I desire?’ Then do it! 😠😠😠😠😠 DO IT NOW!!!! (Arnold voice, Predator)

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I guess I’d call these TRX chest presses??? A little throwback footage from when Spring broke here in NYC. I sometimes do these to get a little extra stretch in the anterior delt and pecs. Basically couldn’t do another dip by this point in the workout so switched to these. Remember that ‘progressive overload’ doesn’t only have to mean more weight. It can also be achieved by shortening rest periods, increasing time under tension, increasing volume, or changing movements as a few examples. Have a great week everyone! 🎥 @gorecorefitness Location: @stuytownapts

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Association with muscular strength and all-cause mortality. Please swipe, and KEEP LIFTING!!!

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It’s FlexFriday Yo!

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Wife: What happened to your back? Me: Leg Day • • • Before going to sleep tonight answer two questions. 1. What do you want? 2. Are you willing to do what it takes to get it? Sleep well everyone 😴

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The face I make, when you tell me creatine is steroids. 🧐😆😆😆

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