@mirinjoebrah - Joe 👽

x NASM Certified PT & MP Competitor x DM / Email for Training/Nutrition plans x Email: jgomula829@gmail.com x SD 🔐❣️ x Basshead👽 Soon > Dejavoom
Advertisement
Tried to rep out the full rack  but form was sacrificed a bit. Only video from tonight’s Arm/Glute session. Strength is still holding steady 2 weeks into this cut as planned. 
1️⃣ Close Grip push-ups 4xFailure
2️⃣ Straight bar Tri Pushdowns 4x12
3️⃣ Skull Crushers 4x15
4️⃣ Preacher Curls 4x12
5️⃣ Concentration Curls 4x12
6️⃣ Cable Curls 4x20
7️⃣ Hip Thrusts 5x15
8️⃣ Walking DB Lunges 4xFailure
Joe 👽 - @mirinjoebrah Instagram Profile - inst4gram.com
mirinjoebrah
4

Tried to rep out the full rack but form was sacrificed a bit. Only video from tonight’s Arm/Glute session. Strength is still holding steady 2 weeks into this cut as planned. 1️⃣ Close Grip push-ups 4xFailure 2️⃣ Straight bar Tri Pushdowns 4x12 3️⃣

All about those boulder shoulders today. TONS of side lateral raises. —-
If you want to build that V taper / Boulder Shoulder look I highly recommend incorporating at least one form of side lateral raise.
——
Full Shoulder day w/ accessory work ——
1️⃣Seated DB Overhead Press 
2️⃣ Seated DB Side laterals 
3️⃣ Behind the neck OHP 
4️⃣ One arm cable lateral raises 
5️⃣ Machine lateral raises with static holds 
6️⃣ Leg press Calve machine 
7️⃣ Donkey calf raises ———————
Did a little ab circuit afterwards ( Cable crunches & machine crunches. Back to back with no rest between sets )
Joe 👽 - @mirinjoebrah Instagram Profile - inst4gram.com
mirinjoebrah
3

All about those boulder shoulders today. TONS of side lateral raises. —- If you want to build that V taper / Boulder Shoulder look I highly recommend incorporating at least one form of side lateral raise. —— Full Shoulder day w/ accessory work —— 1️⃣

XSport Fitness
I’ve seen every extreme. From binging, to restricting, over-exercising, under-eating, over-weight, under-weight. My hormones and health have swung in every direction. And that’s why I’m here, doing what I’m doing. So you don’t have to make the same mistakes I did. ⠀ 
8 things I wish I knew/did throughout my 8 year fitness journey: —-
1️⃣More is not better: you need to train SMARTER, not harder.
2️⃣if you’re not eating enough, you will go NO WHERE
3️⃣Without eating enough protein, you will go NO WHERE
4️⃣Endless cardio is useless, especially when trying to build muscle
5️⃣I wish I didn’t NOT start something out of fear of not doing it perfectly
6️⃣I wish I didn’t let my own excuses get in my own way
7️⃣I wish I reached out to like-minded people for support and encouragement
And lastly, 
8️⃣ I wish I invested into the right program/coach earlier than I did.
Joe 👽 - @mirinjoebrah Instagram Profile - inst4gram.com
mirinjoebrah
5

I’ve seen every extreme. From binging, to restricting, over-exercising, under-eating, over-weight, under-weight. My hormones and health have swung in every direction. And that’s why I’m here, doing what I’m doing. So you don’t have to make the same m

#flashblackfriday to the leaner days back in September and the  Face. 1 week into my mini cut I’m down 3 lbs and lines are starting to come back. Slowly and steadily getting leaner. Minimal cardio still about 10 mins post lifting.
Joe 👽 - @mirinjoebrah Instagram Profile - inst4gram.com
mirinjoebrah
13

#flashblackfriday to the leaner days back in September and the Face. 1 week into my mini cut I’m down 3 lbs and lines are starting to come back. Slowly and steadily getting leaner. Minimal cardio still about 10 mins post lifting.

Hicksville, New York
Chest has always been a lagging body part for me at least I feel so I’ll be hitting it 3x per week with more frequency instead of blasting it for just one day. 2019 will be the year I no longer have a bSame amount of sets per week as normal ( about 35-40)  but spread out over 3 days. For the time being I’m trying to get to the gym by 5am while it’s empty to get in and out.
——
Chest , Shoulders , triceps
——
1️⃣ Incline DB Press 4 x 8
2️⃣ Flat bench press 4 x 10
3️⃣ Cable Flys 4 x 10
4️⃣ DB Shoulder press 4 x 10
5️⃣ DB Side lateral Raises 4 x 12 
6️⃣ Machine lateral Raises 4 x 12 
7️⃣ DB Shrugs 4 x 12 
8️⃣ Machine Dips 4 x 12
Joe 👽 - @mirinjoebrah Instagram Profile - inst4gram.com
mirinjoebrah
8

Chest has always been a lagging body part for me at least I feel so I’ll be hitting it 3x per week with more frequency instead of blasting it for just one day. 2019 will be the year I no longer have a bSame amount of sets per week as normal ( about 3

XSport Fitness
2019’s Resolutions / goals = Don’t tell everyone what you’re going to do let your actions be the noise. No bs , no whining , no excuses. It’s going to be fun this time around to beat last years physique with more on my plate with Work / School  than ever.  #workharder
Joe 👽 - @mirinjoebrah Instagram Profile - inst4gram.com
mirinjoebrah
2

2019’s Resolutions / goals = Don’t tell everyone what you’re going to do let your actions be the noise. No bs , no whining , no excuses. It’s going to be fun this time around to beat last years physique with more on my plate with Work / School than

Hicksville, New York
Advertisement
Day 2 of this cut and my strength has dropped a bit due to decreased calories and possibly cause I’m sick 🤒. Still got it in though. The only variable I’m playing with currently is my carbs as I’ll be carb cycling this whole cut today was a high day at 400g. —————————————
Full Chest and Arms -
1️⃣ Incline DB chest press 4 x 8 
2️⃣ Cable Curls 4 x 12 
3️⃣ Concentration Curls 4 x12
4️⃣ V Bar pushdowns 4x12 
5️⃣Tricep Rope Pushdowns 4x12 
6️⃣ Tricep kickbacks 4xF
Joe 👽 - @mirinjoebrah Instagram Profile - inst4gram.com
mirinjoebrah
2

Day 2 of this cut and my strength has dropped a bit due to decreased calories and possibly cause I’m sick 🤒. Still got it in though. The only variable I’m playing with currently is my carbs as I’ll be carb cycling this whole cut today was a high day

I entered 2019 the heaviest weight I’ve ever been. As of January 1st (and incidentally, the time I’m posting this), I’m weighing in at 190 pounds. No flexing , no angling ...Day 1 of the #Gymshark66 challenge. ————————————————
I felt like this was the perfect opportunity to begin the shredding process! I’ve spent over 6 months gaining muscle, getting stronger, at the cost of adding some bodyfat. I’m definitely looking fluffier than I’ve ever been but that’s just part of the process. Gonna buckle down and show what 66 days can really do.
Joe 👽 - @mirinjoebrah Instagram Profile - inst4gram.com
mirinjoebrah
5

I entered 2019 the heaviest weight I’ve ever been. As of January 1st (and incidentally, the time I’m posting this), I’m weighing in at 190 pounds. No flexing , no angling ...Day 1 of the #gymshark66 challenge. ———————————————— I felt like this was th

Nassau County, New York
Advertisement
The lean bulk continues into 2019... ————————————-
First day in the gym after New Years after a little getaway for New Years. I’m the heaviest I’ve ever weighed with any bit of Ab definition at 187 lbs. I’ll be starting a mini cut in the next two weeks to melt off a bit of fat. I’ll be doing a 6 week phase where I plan on losing 1-2 lbs of fat per week while maintaining as much muscle mass possible. What’s the difference between fat loss and weight loss? ————————————————————
WEIGHT & FAT loss are 2 different outcomes. WEIGHT loss can be easily achieved through the manipulation of several variables & not necessarily good nor does it translate into fat loss because FAT loss is dependent on one thing & one thing only, energy balance. ———————————————————-
To lose fat eat in a deficit PERIOD & of course it should be a given that during your entire time in said deficit you maintain an adequate protein intake (2-3g/kg) & lift weights as together, these have shown to aid in augmenting the preservation of lean body mass. —————————————————————-
So how do you lose weight? Easy, take a poop/piss, drink less, go into a sauna & sweat etc. however, when it comes to physiology, there are 2 main variables that “cookie cutter” coaches rely on to make their clients happy with the number on the scale, carbs & salt intake. “ Lowering carbs and cutting salt are the most common tools that are relied on by most coaches for short term results instead of long term progress.
Joe 👽 - @mirinjoebrah Instagram Profile - inst4gram.com
mirinjoebrah
3

The lean bulk continues into 2019... ————————————- First day in the gym after New Years after a little getaway for New Years. I’m the heaviest I’ve ever weighed with any bit of Ab definition at 187 lbs. I’ll be starting a mini cut in the next two wee

Nassau County, New York
Few Clips from today’s Leg / Shoulder day.  I Usually don’t Deadlift / Squat on the same day but felt strong af  after a few rest days.
———————————————
Legs , Shoulders & Back
Smith Squats 5 x 8 
Deadlifts 4 x 12 
Upright Row 4 x 12 
Side Lateral Raises  5 x 15
Rear Delt Cable Flyes 4 x 15
Hip Thrusts 3 x 15 -
—————————————
One thing that motivates me is the old me , it’s crazy how fast you can fall off and when “Diet starts tomorrow .. or next week “ becomes an entire year. Just like everyone else I fall off , I have days and weeks when I don’t want to train or lift a single weight. ———————————————————————-
What’s weird to me is I feel my happiest and best when I’m lean , when my clothes fit and I’m confident in myself. So why waste another day , week or month when it could turn into a year or longer. If you want to look and feel your best it’s time to sacrifice and suffer a little bit. I promise you’ll be a lot happier than you’ve ever been in 2019 with yourself ,  how you feel and look.
Joe 👽 - @mirinjoebrah Instagram Profile - inst4gram.com
mirinjoebrah
7

Few Clips from today’s Leg / Shoulder day. I Usually don’t Deadlift / Squat on the same day but felt strong af after a few rest days. ——————————————— Legs , Shoulders & Back Smith Squats 5 x 8 Deadlifts 4 x 12 Upright Row 4 x 12 Side Lateral Rai

XSport Fitness
Been eating a whole lot of everything these past few days and have finally hit 188-189ish morning weight. I’m excited to see what results this next cut will bring. ——————————————————————
It’s perfectly normal to add a little fluff / fat around the holidays and there’s no reason to stress too much about it. I’ve been lean bulking for about 6 months now and have just learned there will always be SOME fat gain even when keeping calories in small surplus.  #embracethefluff
Joe 👽 - @mirinjoebrah Instagram Profile - inst4gram.com
mirinjoebrah
6

Been eating a whole lot of everything these past few days and have finally hit 188-189ish morning weight. I’m excited to see what results this next cut will bring. —————————————————————— It’s perfectly normal to add a little fluff / fat around the ho

Hicksville, New York
This whole week will be a Deload until New Years to let my tattoo heal correctly, spend some time with family,  and furthermore to back off the high volume for a week to give my CNS a break. ————————————
Benefits of  deload weeks

This whole week will be a Deload until New Years to let my tattoo heal correctly and furthermore to back off the high volume for a 
Benefits of  deload weeks⬇️
1️⃣ Helps to prevent over-training and sticking points by giving the CNS, joints, immune system and muscles a chance to fully recuperate from the previous training cycle. 
2️⃣Provides mental benefits by allowing you to rest and relax and take time off from the gym
Joe 👽 - @mirinjoebrah Instagram Profile - inst4gram.com
mirinjoebrah
13

This whole week will be a Deload until New Years to let my tattoo heal correctly, spend some time with family, and furthermore to back off the high volume for a week to give my CNS a break. ———————————— Benefits of deload weeks This whole week wil

XSport Fitness
Thank you soo much @trudy_nyc  Day 2 of 5ish sessions to finish this work in progress. Love the piece already and can’t wait for the next few sessions. Best fine line / color work I’ve ever seen.  Inspiration @android_jones
Joe 👽 - @mirinjoebrah Instagram Profile - inst4gram.com
mirinjoebrah
12

Thank you soo much @trudy_nyc Day 2 of 5ish sessions to finish this work in progress. Love the piece already and can’t wait for the next few sessions. Best fine line / color work I’ve ever seen. Inspiration @android_jones

Bang Bang Tattoos
#tbt 
These pics were taken about 24 hours apart .. Flat , carb depleted , and no pump vs Full, carb loaded and pumped ... It’s crazy how much your body changes in a matter of hours. In the hours leading up to a show it’s important to take notes of how your body changes hourly and what foods fill you out best when carbing up. For me personally Tilapia , Salmon , rice cakes and Rice crispies fill me out best. My carb up was about 400g last prep. However everyone’s protocol leading up to a show. I’m Excited to see what comes of next prep as now the guess work is over. ——————————-
Joe 👽 - @mirinjoebrah Instagram Profile - inst4gram.com
mirinjoebrah
5

#tbt These pics were taken about 24 hours apart .. Flat , carb depleted , and no pump vs Full, carb loaded and pumped ... It’s crazy how much your body changes in a matter of hours. In the hours leading up to a show it’s important to take notes of h

New York, New York
Stealing my loves pic cause she always says I pick/post the bad ones of her.. ️. Only made it to the gym once this week due to a stomach bug / virus and tried to train through it but then backed off these last 2-3 days as needed. Got the ok to get back in the gym tomorrow though.. —————————-
Weight is still at 187ish at the moment.. Abs will be fading into puffballs in these next 6-8 weeks before a mini cut for #Dejavoom
Joe 👽 - @mirinjoebrah Instagram Profile - inst4gram.com
mirinjoebrah
10

Stealing my loves pic cause she always says I pick/post the bad ones of her.. ️. Only made it to the gym once this week due to a stomach bug / virus and tried to train through it but then backed off these last 2-3 days as needed. Got the ok to get ba

Plainview, New York
Never been a fan of more than 2-3 rest days even when I’m sick , took the past two days off... Almost threw up halfway through squats & lunges today 
-
Gonna listen to my body and take another day .. maybe two till I get rid of this cold. Weight is still at 187. Going to try to keep food as high as I’ve been to not loose any size. I’m usually in the gym 5-6 days a week even in off season. A few days to grow ...
Joe 👽 - @mirinjoebrah Instagram Profile - inst4gram.com
mirinjoebrah
5

Never been a fan of more than 2-3 rest days even when I’m sick , took the past two days off... Almost threw up halfway through squats & lunges today - Gonna listen to my body and take another day .. maybe two till I get rid of this cold. Weight is s

Hicksville, New York
Almost 5 months into this improvement szn. 167 lbs vs 186ish lbs. Debating on keeping this bulk going and pushing to 195-200 for a few months more or doing a mini cut for 5-6 weeks mid January. - 
Cut or Bulk which do you think or prefer 🧐
-
For me , I struggle to keep a physique I’m really happy with when I’m not on prep or when I’m competing.. Competing can place unrealistic expectations of what we should look like year round. It’s a pretty normal thing that most people face. Please don’t let pictures of people affect you negatively or make you feel like you must look a certain way to be valued. I fluctuate more than I’d like to but that’s how it’s been. Not everything you see on IG is real , and don’t feel horrible about yourself if you can’t live up to unrealistic ideal of what you’re supposed to look like all the time. For me right now I’m just going to keep grinding and work to improve my day to day “off season” look until the next prep.
Joe 👽 - @mirinjoebrah Instagram Profile - inst4gram.com
mirinjoebrah
7

Almost 5 months into this improvement szn. 167 lbs vs 186ish lbs. Debating on keeping this bulk going and pushing to 195-200 for a few months more or doing a mini cut for 5-6 weeks mid January. - Cut or Bulk which do you think or prefer 🧐 - For me ,

Shoulder day but arms were pumped af. -
For me personally I’ve always found more pulling exercises to be more effective in my shoulder training. -
-
Today’s shoulder sesh; -
-
1️⃣Lateral Raises 
2️⃣DB overhead press
3️⃣Rack pulls 
4️⃣Upright Rows SS Face pulls 
5️⃣Front raises w Drop set 
6️⃣1 arm Leaning Lateral Raise
Joe 👽 - @mirinjoebrah Instagram Profile - inst4gram.com
mirinjoebrah
4

Shoulder day but arms were pumped af. - For me personally I’ve always found more pulling exercises to be more effective in my shoulder training. - - Today’s shoulder sesh; - - 1️⃣Lateral Raises 2️⃣DB overhead press 3️⃣Rack pulls 4️⃣Upright Rows SS

Nassau County, New York