Mike Donatelli
@mikeddonatelli
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Personal Trainer // Online Fitness Coach ⚡️Running far and lifting heavy ✌🏻Best Day Ever
Indianapolis, IN
Joined September 2014
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Pinned Tweet
SUMMER IS HERE
Which means me & the homies/clients are doing 3 things:
1- Getting LEAN
2- Running FAST
3- Lifting HEAVY
Call us surfers because we are RIDING THE HYBRID WAVE that has taken over
AND HERES THE THING…
I want you to be apart of the crew!!
Join us as we take
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Do nothing but pushups, pull-ups, & lunges
Go for long runs
And you will be an absolute savage
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4K
For every 22 year old rocking a $150 gym shark outfit benching 185 for 5
There’s a dude in jeans, work boots, and a wifebeater who benches 315 for 10 without warming up
And that’s a fact
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All men should be able to...
-Run a 5k
-Perform 5+ pullups
-Deadlift their bodyweight for reps
-Be confident with their shirt off in public
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I get a text from my grandma
“I’m walking to get ice cream, care to join?”
I reply
“Yes! Be over in a few”
It’s ice cream for dinner!
Is it the “healthy” choice? Nah
But there will come a time where I wish I could have one last ice cream with her
I’m not missing any
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Consistent alcohol consumption is holding you back in the gym
No other way to put it
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My dads 52 and moves around like he’s 25
Absolute animal😤
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P90X and Insanity used to be big
Now you never hear about them
Fitness trends go in and out of fashion like everything else
You know what’s stood the test of time?
Squats
Deadlifts
Presses
Pull-ups
Because they work
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Train your glutes and hamstrings more than your quads
Train your back more than your chest
Train your triceps more than your biceps
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A big source of anxiety for me over the last year was my thinning/receding hair
Yesterday I decided enough is enough
If you can’t tell
I’m really happy right now
21 and bald never looked so good😎
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I spent years getting my shoulders twisted in wrestling
I've pressed 250lbs over my head for reps
I've been told my shoulders look like they're carved from stone
If you want bigger, stronger, and healthier shoulders
Keep reading...
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Literally just eat a lot of protein, walk for an hour every day, and bust your ass in the gym a few times every week
You won't recognize yourself in 6 months
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The dad that that plays dress up with his daughter
Is 100x more “Alpha” then the dude getting bottle service in Miami
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What’s better for fat loss, cardio or lifting?
Caloric deficit.
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How I spent 3.5 months living out of my car and traveling to 17 different states while being a full time student...
-Thread-
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Dude
Quit overthinking it
Get in the gym, work your ass off, and results will come
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Hitting the gym at 5am because you want to seem “tough” is dumb
Hitting the gym at 5am because it’s what works in your schedule is great
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Men
You don't need a 6-pack and a 600lb deadlift
You do need to be able to see your 🍆 when you look down and walk up the stairs without getting winded
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“Wow you have great genetics”
Yeah I’m 5’7 and bald at 21
GREAT genetics alright🤣
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The blueprint to building a bulletproof back
-Thread-
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“You got great genetics”
Bro, I’m barely 5’8 and went bald @ 21
Stop it🤣
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My dad never pushed me to workout
He trained like an animal, I watched and wanted to be like him
So one day when he went down to the basement for his workout, I followed
The rest is history
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Ever notice how whenever there is litter
It’s always either fast food or alcohol containers?
People treat their body’s like trash
Then go trash the planet as well
Sad.
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Overrated: 7-8% body fat
Underrated: 12-15% body fat + being strong AF + nightly ice cream
There is more to life than ripped abs and veiny arms
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Pulling a 600lb deadlift
- 100,000 views
Breaking down the deadlift to help those chasing a 600lb deadlift
- 100 views
People want the results, not the process
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Stuck at a 225lb bench?
Chasing 3 plates but can't seem to get it?
Here are the 10 biggest bench problems I see as a coach
And how to fix them👇🏻
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I’d be totally fine with never drinking alcohol again
Just doesn’t do much for me
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I eat ice cream 4 nights per week and walk around with 6 pack abs year round
Here's how...
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The “fuck it, let’s see what happens” mentality will take you far
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No fad diets
No hours of cardio
I got here by lifting heavy weights, eating 80% clean, and showing up daily for 6 years
You can do it too
Just start👌🏻
📸:
@CGarwoodPhoto
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You turn 21 and every hangout has to include alcohol
No I don’t want to go to the bar on a Thursday night
Let’s go get lost in the woods or something
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Some harsh fitness truth's I wish I learned earlier:
BCAAs are a scam
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When I go home, my dad and I hit the weights and train like animals
If you want this for you and your kids...keep reading👇🏻
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I’m about to blow your mind...
If you don’t buy shitty food
You can’t eat shitty food
🤯
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Honeycrisp apples are the only apple worth eating
Agree or disagree?
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He’s 53
He trains harder than most guys my age
He looks better than most guys my age
He’ll be training like this well into his 80s
He lead the way and I followed
I’m grateful to call him Dad❤️
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I met a blind man named Troy (goes by Camo) at an LA Fitness today
He has been homeless for 10 years
Said he missed working out and decided to save his money to buy a gym membership for this month
What’s your excuse to not get in the gym again?
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Small trick I use to prevent late night snacking
Once I’m done with my last meal
I go and brush my teeth
This just flips a switch in my mind that I’m done eating for the day
And helps significantly with any cravings for snacks🤷♂️
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Increasing your overhead press
Will increase your bench press
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Do you need a 20 minute shoulder mobility warm up?
No
But SOME mobility is key for longevity
Here’s a 5 minute circuit you can do before any upper body day
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If your new to working out
The only PR you should be worried about
Is how many days/week and weeks/month you walk through those gym doors
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Make Lateral Raises Great Again
You don't want to raise your arms directly to your sides
You do want to raise your arms at roughly a 45 degree angle
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Yeah abs are cool
Yeah lifting heavy ass stones is sick
But it’s the mental side of lifting that has me addicted
The last set of leg day, where every part of me wants to stop, but I finish
The 5am alarm where all I want is to sleep, but I get up and hit the gym
I love it
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Love when people say “you got great genetics”
Totally do!
I went bald @ 21 and am 5’7
GREAT genetics lol
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A healthy bit of “fuck it, let’s see what happens” is needed in life
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I completed an Ironman while still eating seed oils and ice cream regularly
Take that gurus
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I don’t know who needs to see this but...
No one at the gym is watching and judging you (if they are, fuck em)
You don’t need to be sore after every workout
Focus on showing up and putting in effort, not what instagram influencers workout you’ll be doing
Above all be patient
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Todays lift:
Deadlift x3 (various weights 275-405lbs)
Pull-ups x7
Assault bike x10 calories
Leg raises x7
10 rounds in 23 minutes
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An easy way for you to lose all my respect
Is being rude to a waitress/waiter
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My thinning hair was my biggest insecurity
So I shaved it and discovered confidence I never knew I had
Quit letting your insecurities drain you of your happiness
Face them and set yourself free
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Here’s a great shoulder exercise to add in to your training:
Plate Around the Worlds
Therapeutic + Give a nasty pump
Love how these make my shoulders feel
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Being miserable at 7% body fat ain’t worth it
I can be at 12%, train harder, enjoy my favorite foods, and look great
No brainer to me
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Be the jacked dad
The one who's playing football with your kids and their friends while the other dads are throwing back beers and talking about "the good old days"
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It’s fucking hard finding young guys who are interested in growing in their 20s
Most would be content with chasing chicks and partying
That’s why im putting together a group of young savages tryin to push themselves both physically and mentally!
If this is you…DM me for info
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I grew up watching my dad train like a beast in the gym
Now we train like beasts together
Leaders go first
Fathers…go first
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The fitness industry has “functional training” backwards…
What’s actually functional:
- Presses
- Squats
- Rows/Pulls
- Deadlifts
- Lunges
Boring = Effective
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Parents
If you have kids in sports & are worried about how to get your workouts in…read this
Growing up, my wrestling practice was 6-8pm every night
My mom dropped me off & my dad picked me up
Instead of sitting in his car or watching the practice alongside other parents
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5 lessons I learned while living alone out of my car
🚗 A thread 🚗
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If you want a bigger overhead press…
This video is for you
If you want to hear the love story of Louie the Lat and Taylor the Tricep…
This video is for you
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I left nothing in the tank
And I’m fucking proud of that
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While traveling, I’m in a constant battle…
Do I take more pictures/videos so I can look back on the moment
Do I never take my phone out so I can focus on soaking it all in
Anyone else feel this?
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A lesson I learned early in life:
“Family is the most important thing in the world”
A lesson I learned later in life:
“Family doesn’t need to be blood related”
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I used to hate “off days”
An “off day” sounded like I was being lazy or slacking
So I now call them “recovery days”
You might think this small distinction is unimportant
But in my head “off day” has a negative connotation
Where “recovery day” has a positive one
Trick the 🧠
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One day I’ll open a gym that has no membership fee
But if you fail to put your weights away
You’ll be charged $1 per pound
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Celebrating Father’s Day the only way we know how…
A hard lift followed by steaks on the grill
Love you Dad❤️
@domster67
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Nothing bums me out more than someone being afraid to show the world who they are
Hiding the kind of music they listen to, the shows they watch, the books they read, the activities they enjoy, etc
All because they’re scared of others judgement
BE YOU!!!
Here’s me being me👇🏻
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I swear some people will go to the gym at 5am
Just to post a picture of them at the gym at 5am
Then have zero productivity during the day because they’re exhausted
Cmon bro🤣
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5 muscle ups
5 pull-ups
10 toes to bar
Calisthenics are hard — don’t sleep on them
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Last weekend I benched 405
Today I ran 20 miles
Think I’m gonna get some ice cream tonight
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Capstone presentation time
The last thing between me and my undergraduate degree
Lets go😎🤙🏻
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More kids should participate in combat sports...
Agree or disagree?
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All the calisthenics & climbing is paying off
Body control
Grip strength
Core strength
Back strength
All have significantly improved
Having a blast with training these days
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Tired of having a skinny pack or flabby midsection?
Want BRICKS for abs?
Here are 7 things you need to do👇🏻
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I did not train this weekend
I did not eat healthy this weekend
I drank alcohol this weekend
It was a blast!
Now it’s Monday and we’re back to routine
Balance my friends✌🏻
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Want a simple way to be healthier?
Drink more water.
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Planks
Phenomenal exercise when done correctly
This needs to be an ACTIVE movement
Not a passive one
Just laying on your forearms isn’t cutting it
Actively squeeze your core as though you’re about to be gut punched at any moment
After a minute your abs will be burning
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My dad got me into fitness at a young age
Now working out is one of our favorite ways to spend time together
For all the fathers out there...here's how he did it
(Thread)
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Not the most jacked I’ve been
Not the strongest I’ve been
But DAMN do I feel good
- Can bench 315 for 5+
- Can swim 2+ miles
- Can run low 8s for 10+ miles
- Most mobile I’ve been since HS wrestling
- My diet has a great balance
- Sleeping 7+ hours every night
- Skin is
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Body feels GREAT heading into this next 12wk wave
Goal: 600lb deadlift + 6 min mile on the same day
I got this
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I went into deep waters yesterday
Finding out exactly what I was capable of
And ya know what…
I’m an Ironman.
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My grandma is 84
She rides her bike or walks every day
She lifts weights a few times a week
She eats whole, nutritious foods (except when we go out for ice cream)
No “fasting”
No “optimization hacks”
No other BS that supposedly brings “longevity”
It’s really this simple
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Every guy dreams of having a shredded abs
But most have zero idea how to effectively train them
Here are my 4 keys to better abs
//Thread//
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Protein Protein Protein
I get it
Protein is great
But cmon….
We don’t need protein ice cream, protein cookies, protein chips, protein cereal, etc
It’s getting ridiculous now
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Sitting right around 190lbs
Hitting 15 mile runs
Picking up 400lb sandbags
Benching 3 plates for reps
Swimming 1+ miles a week
I’ve found harmony in my training and I love it
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Getting up and completing a task first thing in the morning is a life hack
You build momentum out of the gate
Leads to a much more productive day
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2x Ironman✅
Yesterday was both a fun day…& a hard day
I’ll do a full race recap later
But so grateful for another chance to push my mind & body to the limit
Truly was the best day ever
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Minimal equipment workout!!!
Used to do these “Plate Workouts” all the time in wrestling
Check it out👇🏻
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Slow it down in the gym*
Be intentional with your lifts
You’ll get twice the amount of results
*This does not mean stay for 2 hours because you’re on Instagram for 10 minutes between every set
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I drove thousands of miles away from home
Living out of my car
Full time student
New online business
And fucking succeeded
I can do anything and so can you
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There is no better father/son bonding activity
Then throwing around heavy weight
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I walked 25 feet with 640lbs in my hands
I promise you
I didn't breathe till I dropped it
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