T. J. A R E L L A

T. J. A R E L L A In-Home & Private Personal Trainer

Lifting is good, especially if you want a big biceps and some 🎂.
01/12/2022

Lifting is good, especially if you want a big biceps and some 🎂.

12/31/2021

Pulling singles today, keeping the pulls as uniform and strict as possible. ⁣
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I find that I’ve had much more success with the higher intensity big compound movements when I keep the volume very low and make each rep as deliberate and efficient as possible. Let the accessories be where the volume is done. Esepcially due to the fact that there can be much more ability for slight deviation of movement pattern due to fatigue with an accessory movement as compared to that of a main compound lift. ⁣
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I’m not a big macro-counting person but it is definitely important to gain perspective on the foods you are eating, spec...
11/16/2021

I’m not a big macro-counting person but it is definitely important to gain perspective on the foods you are eating, specifically if you want to make constructive change within your diet. ⁣
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Here’s an easy go-to breakfast/snack variation:⁣
- 5 eggs ⁣
- 5 rice cakes⁣
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This may seem like a ton of food right? Because eggs are “a lot of protein and fat and can be bad for you” or “this is a lot of carbs with the rice cakes”. ⁣
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Wrong-o. ⁣
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Let’s take a look. ⁣
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The protein here is about 30g.⁣
The fat here is about 25g. ⁣
The carb content here is about 35g. ⁣
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Not much at all, especially for someone that weighs 210 pounds and aims to eat over 200 grams of protein a day. ⁣
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10/24/2021

Why pull using snatch-grip/wide-grip?⁣
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Using a wider hand position will put you at a mechanical disadvantage, putting more demand on maintaining integrity through your mid/upper spine. ⁣
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Here you can see my slight break point in my mid-back where my give tends to be in my deadlift. The is to force my lats and spinal extensors to work a little bit more while maintaing a strong brace 360° around my torso.

Who’s flex is better? 👀⁣⁣⁣⁣
09/04/2021

Who’s flex is better? 👀⁣
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What if I told you that the life you are currently living has just as much risk as the life you dream of living?
06/05/2021

What if I told you that the life you are currently living has just as much risk as the life you dream of living?

06/05/2021

As a trainer who has basically been comfortable in the gym doing the same thing for a while... anyone who is in the industry should always look to strip themselves of their ego, let go of “what they know”, and try new things in pursuit of adding to their arsenal/pushing the comfort zone!⁣
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I think this was like set 6 of 15x1 at 310LBS... the strength phasing in this first week of Pain and PRs Powerbuilding program seems like nothing but I’m excited to have my ass handed to me, be pushed out of my comfort zone, and learn from it.

04/09/2021

Try these 3 Feel-Good stretches in your daily routine! I guarantee you will not be disappointed... (doing so while blasting Cry For You is also a strong recommendation)

03/27/2021

Glute-Ham Raises for best use out of Glutes & Hammies! 👇🏼⁣
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- glutes & hamstrings locked in⁣
- ribs & abs compressed (flexion in t-spine assists)⁣
- neutral lower back⁣
- avoid over-extending the lower back ⁣
- pull your torso up using the glutes and hamstring⁣

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Make it as easy for yourself as you can to be successful, whether it’s working out with a long/short-term goal or to sim...
03/26/2021

Make it as easy for yourself as you can to be successful, whether it’s working out with a long/short-term goal or to simply get a pump, break a sweat, and feel good.

A little Sunday massage and recovery with my Medik Gun by . ⁣(if you’re in the market for a massage gun Arriste makes an...
03/07/2021

A little Sunday massage and recovery with my Medik Gun by . ⁣
(if you’re in the market for a massage gun Arriste makes an amazing product) ⁣
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I’ve had this massage gun for a couple months now and it is without a doubt one of the best quality and bang-for-your-buck guns out there. I’ll turn to it typically at the end of the week when I want to relax, desensitize my muscles, and feel gooooood after a week’s worth of training. ⁣
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The gun will help to improve blood flow and fluid movement in the muscle as well as desensitize the muscle temporarily relieving a little bit of stiffness/soreness. ⁣
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This effect is similar during a regular massage and foam rolling as well, but much cheaper and easier if you have access to a gun... especially if you can get someone else to use it on you and get those hard to reach areas like your back, traps, neck, hamstrings, etc.⁣
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Check out and click the link in my bio to get quick access. ⁣
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Promo code: “TJMODE” ⁣

No exercise is a “have-to” exercise. Roll with what feels good for you and gets the same stimulus you are looking for. ...
01/28/2021

No exercise is a “have-to” exercise. Roll with what feels good for you and gets the same stimulus you are looking for.

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