merrick_whittaker
(@merrick_whittaker)

Thank you to everyone who celebrated my life yesterday💙 Glory be to God for saving me. #birthday #celebration #life #capetown

Choose a training method you can practice into your old age😌 Aesthetics goals=short term results Performance goals=lifetime results👌 #goals #calisthenics #performance #strength #traininsane #capetown #southafrica #fitnessmotivation #fitnessinspiration #fit #bodyweight #hanging #movement #outdoortraining #ocr #ocrtraining #pullups #forearms #crossfit #bodybuilding #powerlifting #powerbuilding #aesthetics

Your lifespan as an athlete is determined by how well you warm up. 💣💣 Tip: Look to warm up at half of the intensity of the workout itself. #fitnessgoals #fitlifestyle #grouptraining #athletics #compete #runcrew #calisthenics #sports #warmups #stretch #mobility #southafrica #capetown #devilspeak #tablemountain #greysky #totalsports #run #cooldown #crossfit #bodybuilding #bodyweight

@totalsportsruncrew @totalsports_sa Great energy from this hardworking run crew, always encouraging each other. Thanks for the privilege of letting me train you guys👊👊 good luck for the next race!🏟 #runcrew #totalsports #totalsportswomen #runningmotivation #athletics #sport #outdoortraining #funworkout #hardwork #fitnessmotivation #groupexercise #agility #speed #runningstrength #streetworkout #circuittraining #capetown #kaapstad #southafrica

Bread & butter👌 If you have never done a pull up before start by doing a "dead hang". Sets of 30-90sec hangs x 3-5😌 You literally just hang from the bar, feet off the ground!!! #pullups #muscle #lean #functionaltraining #functionalmuscle #fitguys #fittnessaddict #fitnessgoals #biceps #chest #shoulders #calisthenics #bodyweight #traininsane #fitnesmodel #malemodel #outdoortraining #park #fitjourney #ripped #aesthetics

Flag progressions always looking unnecessarily fancy😌 This is probably one of the more advanced strength holds. I found that as soon as i learnt to hold a handstand for a few seconds "the human flag" starting unlocking. Also feeling super heavy on the bar after attacking whole bunch of crossfit workouts (picked up between 4-6kg of muscle) since last year. *BTW my feet directly up in the air makes the human flag x10 easier, NOT harder. #humanflag #bodyweight #movement #calisthenics #capetown #fit #ripped #handstands #crossfit #powerlifting #outdoortraining #streetworkout #aesthetics #healthyhabits #goals #isometricholds #push #ripped #leanmuscle #muscle #hardwork #progress

I'm just a guy😁😁 Seriously though, enjoyed @gracechapelcc family day at Cape Point a few weeks ago. Next time you all Invited😌 #friends #family #hike #capetown #capepoint #cape #travel #hikeforlife #hiker #smiles #fun #laughter #tablemountain

💥Are you good at everything or are you great at something?💥💥💣 Novice/advanced & elite athletes sacrifice competence in some fitness domains for high performance in others. As soon as you become really good at one thing, others areas start to lag. Over the past year I've explored and challenged myself at new strength sports. Going from pure calisthenics/ gymnastics/ strongman to Kettlebells, Olympic weightlifting,powerlifting,crossfit & rock climbing. Looking forward to the next year of strength💪💪💪💪 #strengthtraining #strong #cleanandjerk #crossfit #powerlifting #capetown #calisthenics #motivation #fitnessinspiration #fitnessmotivation #hardwork #gains #kettlebells #strongman #gymnastics #rock climbing #olympicweightlifting #fitnessvideos #90kg #fitforlife #goals

Considering I only practice powerlifting once a week, and do all sorts for crazy stuff thereafter, I was pretty happy with this lift. Managed to bump my max squat from 130kg to 150kg In 1 week. PR'd at 140kg & 150kg. The jump is pretty ridiculous and a testament to patient squatting and listening to my body. Natural resting/ sitting in a deep bodyweight squat everyday and repeating to myself that 'if you have legs, then every day is leg day'. 1st Workout of the day: 1. 1000m machine row 2. x10 20m track sprints 3. 100 double unders (HALF MURPH) 3kg Weighted vest 1. 300 squats 2. 200 push ups 3. 100 pull ups Leg work: 1. Front squats 8x5 @ 70kg 2. High bar max squats @ 150kg 3. Bodyweight @ 79kg #powerlifting #squats #heavylifts #legs #functionaltraining #crossfit #squatmotivation #fitnessmotivation #fitlife #fitnessinspiration #goals #personaltrainer #capetown #southafrica #bodybuilding #hardwork #gymlife #olympiclifting #quads #calves

It’s about the focus It’s about the passion It’s about fitness and calisthenics Message me if you want to get lean the natural way. #musclepark #calisthenics #fitness #gym #capetown

A lot of people ask me if I take supplements or do something “different” to get in shape. I don’t. I work hard on the bar, eat well, and ensure that my body is in a perpetual state of balance. Most importantly, calisthenics is the core of all my work. Message me for more information #musclepark #calisthenics #gym #fitnees #capetown

Nobody can stop you but yourself 💪🏼 I train to build strength and mobility, ask me how and I will show you the world of calisthenics #musclepark