@mirinjoebrah - Joe 👽

• I Help Men & Women reach their goal physiques. • Basshead 👽 • NASM Cert PT/ NPC •DM for coaching • @steelfitusa ~ ‘JOE10’ ❤️ @samsfitviews
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Monday motivation to myself is to beat the old 163 lbs version of myself. 
Back at it after a refeed Saturday/Sunday  and having a SUPER sedentary Sunday for once. I’ve been riding the same macros/cardio and hitting lows for 3 weeks now. Don’t fix something that isn’t broken. The last few weeks always FLY by, so this one is crucial. Becoming more critical of what I see in the mirror, more specific of when and what I eat, having to make a point to take time for myself, noticing my energy is lower and my body hurts more... This is where the mental drive of a competitor is tested. Lol I love this. Let’s go
Joe 👽 - @mirinjoebrah Instagram Profile - inst4gram.com
mirinjoebrah
32

Monday motivation to myself is to beat the old 163 lbs version of myself. Back at it after a refeed Saturday/Sunday and having a SUPER sedentary Sunday for once. I’ve been riding the same macros/cardio and hitting lows for 3 weeks now. Don’t fix so

Bolo's POWER GYM
High Volume Chest , Back and lil shoulders. Today just a few of the staple exercises from today’s workout. .
Remember.. without a goal you’re just aimlessly walking around ‍️ getting older and going nowhere. Every day before you lay down and go to bed ask your self if you’re one step closer to your goal or you haven’t moved at all. The honest conversation with yourself about how you’re going nowhere is a pretty shitty feeling.. so the more often you do it the sooner you’re going to make a change for the better
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If you don’t even have a active goal your currently thriving for how could you be moving forward in life?? A lot of people just go to jobs they hate to pay for food and shelter then get older and that’s a wrap.. F that!‍️ I’m one step closer to my goals every days. -
Create goals, write them down, break them down to milestones, attack each mile stone day by day, soon you will look back and realize you’re staying at the top of the mountain and life is so much better from that view
Joe 👽 - @mirinjoebrah Instagram Profile - inst4gram.com
mirinjoebrah
34

High Volume Chest , Back and lil shoulders. Today just a few of the staple exercises from today’s workout. . Remember.. without a goal you’re just aimlessly walking around ‍️ getting older and going nowhere. Every day before you lay down and go to be

XSport Fitness
Never underestimate what consistency and hard work can accomplish... giving time and patience to your craft. Believing in yourself and knowing that your time will come. Most people want things now... me I’ll take them when it’s my time. I feel it coming. .
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Post Arm day Haven’t had an full on arm day in a minute. Little over six weeks out and feeling better than ever.
Joe 👽 - @mirinjoebrah Instagram Profile - inst4gram.com
mirinjoebrah
23

Never underestimate what consistency and hard work can accomplish... giving time and patience to your craft. Believing in yourself and knowing that your time will come. Most people want things now... me I’ll take them when it’s my time. I feel it com

Syosset, New York
Finally got some posing work in this morning after a fasted Shoulder sesh. 
There isn’t a better place to practice posing than @bevsgym posing room. Making it a point to practice daily that way come competition time , that posing routine will be smooth as butter. 
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Shoulder workout⬇️
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1️⃣ (Warmup) 50 reps light weight of Front Raises , side lateral raises and Rear delt flies.
2️⃣ Machine Shoulder Press (Heavy) 
4 x 8-10 + 1 drop set. 
3️⃣ Side Lateral Raises 5 sets of 8-12 + 1 drop set 
4️⃣ Rear Delt Flies 4 sets of 20, 15, 12, 10
5️⃣Machine Shrugs 4 sets of 12 
6️⃣Seated Face pulls SS front Raise 4 sets of 10 ea
Joe 👽 - @mirinjoebrah Instagram Profile - inst4gram.com
mirinjoebrah
43

Finally got some posing work in this morning after a fasted Shoulder sesh. There isn’t a better place to practice posing than @bevsgym posing room. Making it a point to practice daily that way come competition time , that posing routine will be smoo

Bev Francis Powerhouse Gym
Been letting my tattoo heal so the last few days of training has been kind of a Deload week to be honest. I’m sitting at 177 lbs. My new training Split / nutrition from my new coach has started this week and I’m ready bring this physique to whole new level. I can feel the death face coming in the weeks to come. .
A few tips for competitors/future competitors: ⬇️
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 Hire a coach: You can be so critical of your own self and comparing yourself to others on social media and so many people overthink & begin to stress. That’s the worst thing you can do! Also, having a second set of eyes with experience that will be transparent is one of the best tools to have. It’s very nice to have someone to tell you to either work harder or you look good. . —————————————
🧠 - You have to be ready to suffer mentally. You’ll be tired so much earlier than you usually are. You’ll be wanting to eat more food than you should be. You’ll get annoyed faster than usual too. None of these are excuses though. You have to be mentally disciplined to fight through hunger & keep working through exhaustion. You just need to be willing to give it everything you got. . ——————————————
 - Mess around with different food sources and find out what works for YOU. It has taken me years to know exactly what food works for me & when I should cut certain foods out of my diet as I get closer to a show. Once you find out what works, things will be a little smoother. I’m still learning more about what works best for my body the days/weeks leading up to a show
Joe 👽 - @mirinjoebrah Instagram Profile - inst4gram.com
mirinjoebrah
32

Been letting my tattoo heal so the last few days of training has been kind of a Deload week to be honest. I’m sitting at 177 lbs. My new training Split / nutrition from my new coach has started this week and I’m ready bring this physique to whole new

Sunday fun day / active rest day today. Just a bit of cardio and abs today. Start my new training/nutrition programming tomorrow so I’m excited for all the changes to come over the next seven weeks.
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I’ll be posting a lot more of what I’m eating , recipes , cardio, training wise leading up to the show. 7 weeks to bring it all together.
Joe 👽 - @mirinjoebrah Instagram Profile - inst4gram.com
mirinjoebrah
30

Sunday fun day / active rest day today. Just a bit of cardio and abs today. Start my new training/nutrition programming tomorrow so I’m excited for all the changes to come over the next seven weeks. .. I’ll be posting a lot more of what I’m eating ,

XSport Fitness
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Shape is coming together and summer is right around the corner  which means time to cut all the sleeves off my shirts am I right 🤷‍️. .
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Lift fueled by @steelfitusa Steel Pump. .
Joe 👽 - @mirinjoebrah Instagram Profile - inst4gram.com
mirinjoebrah
46

Shape is coming together and summer is right around the corner which means time to cut all the sleeves off my shirts am I right 🤷‍️. . . Lift fueled by @steelfitusa Steel Pump. .

Syosset, New York
Fasted Chest / Cardio session this morning. I usually split the two and tend to avoid weight training fasted ( personal preference ) but I’ll be out for the whole day so had to make it happen. .
If your goal is simply to drop body fat / recomposition you don’t need to eat 7-8 meals per day. You don’t need to do cardio everyday. You don’t need to completely stop eating foods you enjoy. You don’t need to obsess over counting every exact gram of food. You don’t need to stop eating carbs... or fats. All you need to do is ⬇️
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1️⃣Weight train (Focus w compounds)
2️⃣Be Consistent and patient 
3️⃣ Use Cardio as a tool to create a caloric deficit when needed. 
4️⃣ Educate yourself on macro/micronutrients and learn what works best for your body depending on your goals.
Joe 👽 - @mirinjoebrah Instagram Profile - inst4gram.com
mirinjoebrah
80

Fasted Chest / Cardio session this morning. I usually split the two and tend to avoid weight training fasted ( personal preference ) but I’ll be out for the whole day so had to make it happen. . If your goal is simply to drop body fat / recomposition

XSport Fitness
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If I had to pick one bicep exercise for the rest of my life I’d opt for these Overhead cable curls. Overhead cable curls demand that all the work comes from your biceps!
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Another benefit of using the cables is that you apply constant resistance for both the eccentric and concentric portions of the lift.
Joe 👽 - @mirinjoebrah Instagram Profile - inst4gram.com
mirinjoebrah
22

If I had to pick one bicep exercise for the rest of my life I’d opt for these Overhead cable curls. Overhead cable curls demand that all the work comes from your biceps! . Another benefit of using the cables is that you apply constant resistance for

XSport Fitness
Can you guess what fueled this Chest and back workout 🧐. .
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1️⃣ Incline Hammer Strength Press 
2️⃣ Flat Dumbell Bench Press 
3️⃣ Cable Crossovers 
4️⃣ Dips 
5️⃣ T-Bar Row 
6️⃣ Lat Pulldowns 
7️⃣ Bent over Rows 
8️⃣ Lat pushdowns SS Rope Face pulls
Joe 👽 - @mirinjoebrah Instagram Profile - inst4gram.com
mirinjoebrah
43

Can you guess what fueled this Chest and back workout 🧐. . ——————————————- 1️⃣ Incline Hammer Strength Press 2️⃣ Flat Dumbell Bench Press 3️⃣ Cable Crossovers 4️⃣ Dips 5️⃣ T-Bar Row 6️⃣ Lat Pulldowns 7️⃣ Bent over Rows 8️⃣ Lat pushdowns SS Rop

XSport Fitness
Post cardio and abs this morning...
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Currently keeping my cardio at 45 mins a day 5 days a week until it’s time to dig deep this prep. There will be a time when that increases but it’s important not to play all your cards at once. You can either increase cardio , decrease calories , decrease rest time between sets  and increase training volume. If you do too much too fast you’ll have no cards left to play once you hit a plateau. Work smarter not harder.
Joe 👽 - @mirinjoebrah Instagram Profile - inst4gram.com
mirinjoebrah
39

Post cardio and abs this morning... . Currently keeping my cardio at 45 mins a day 5 days a week until it’s time to dig deep this prep. There will be a time when that increases but it’s important not to play all your cards at once. You can either inc

New York, New York
One of my favorite finishers back lately has been straight bar lat pushdowns. Try this finisher after compound movements like  Deadlifts , Bent over rows , T bar Rows , and Pulldowns for that  back. ..
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Keeping your arms straight, pull the bar down toward your thighs in a wide, sweeping arc, focusing on using just your lats as you pull.
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Concentrate on making your lats do the work. Don't allow your elbows to bend. Make sure you don't use momentum and try to keep constant tension on your lats and SQUEEZE.
Joe 👽 - @mirinjoebrah Instagram Profile - inst4gram.com
mirinjoebrah
34

One of my favorite finishers back lately has been straight bar lat pushdowns. Try this finisher after compound movements like Deadlifts , Bent over rows , T bar Rows , and Pulldowns for that back. .. ———————————————- Keeping your arms straight, pul

XSport Fitness
Today was actually a leg day but I always throw in a few isolations for shoulders between my rest periods.

Pre workout @steelfitusa Steel Pump 
Intra workout Steel Fuel
Pre cardio Abs of Steel and Steel Core .
Legs and Delts . 
Side lateral Raises
Leg Extensions 
Hack Squats ( HEAVY ) 
Pendulum Squats 
Front Raises with a 45 lb plate 
Walking Death lunges 
Reverse Pec Dec 
Laying Hamstring Curl 
Donkey Calf Raise
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Post lift 25 mins Stairmaster
Joe 👽 - @mirinjoebrah Instagram Profile - inst4gram.com
mirinjoebrah
33

Today was actually a leg day but I always throw in a few isolations for shoulders between my rest periods. Pre workout @steelfitusa Steel Pump Intra workout Steel Fuel Pre cardio Abs of Steel and Steel Core . Legs and Delts . Side lateral Raises L

Hicksville, New York
During your transformation , you may feel like everything is falling apart , but in reality everything is coming together for your highest good. You’re being pushed to evolve and get out of your comfort zone so you can live and experience your true greatness. Welcome change.
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Also a show has been picked for the summer and let’s just say this is about 8 weeks out now. Time to crank things up a notch. No more guess work. Skin is about to get paper thin.
Joe 👽 - @mirinjoebrah Instagram Profile - inst4gram.com
mirinjoebrah
34

During your transformation , you may feel like everything is falling apart , but in reality everything is coming together for your highest good. You’re being pushed to evolve and get out of your comfort zone so you can live and experience your true g

Syosset, New York
Remember this .. no matter how many mistakes you make or how slow your progress is, You’re still ahead of everyone else who isn’t even trying..
Joe 👽 - @mirinjoebrah Instagram Profile - inst4gram.com
mirinjoebrah
51

Remember this .. no matter how many mistakes you make or how slow your progress is, You’re still ahead of everyone else who isn’t even trying..

XSport Fitness
Conditioning check after back day with my love @samsfitviews
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These new @alphalete premium black camo joggers are . 10/10 Quality , comfort and fit. Don’t sleep on these. You won’t be disappointed.
Joe 👽 - @mirinjoebrah Instagram Profile - inst4gram.com
mirinjoebrah
49

Conditioning check after back day with my love @samsfitviews - These new @alphalete premium black camo joggers are . 10/10 Quality , comfort and fit. Don’t sleep on these. You won’t be disappointed.

XSport Fitness
It feels nice to finally see my shape coming together. ——————————————————————
Today is an off day from the iron, been on the last 6 days it’s important to take rest days as needed and to know when to back off. More isn’t always better.
Joe 👽 - @mirinjoebrah Instagram Profile - inst4gram.com
mirinjoebrah
26

It feels nice to finally see my shape coming together. —————————————————————— Today is an off day from the iron, been on the last 6 days it’s important to take rest days as needed and to know when to back off. More isn’t always better.

Hicksville, New York
Post 5am Chest and Biceps.
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There comes a point in all of my cutting phases including this one when my hunger for results becomes much stronger than any desire for a cheat meal. That’s the difference between staying committed to a goal/plan instead of just being “interested ”. —————————————————————
Motivation is a crazy thing, it can get you to do things that you never thought could be done. Now when you mix motivation with obsession... there’s nothing that can stop you
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Find your passion, get motivated, and go be amazing.
Joe 👽 - @mirinjoebrah Instagram Profile - inst4gram.com
mirinjoebrah
27

Post 5am Chest and Biceps. - There comes a point in all of my cutting phases including this one when my hunger for results becomes much stronger than any desire for a cheat meal. That’s the difference between staying committed to a goal/plan instead

XSport Fitness