chris_puck_33 chris_puck_33

1,356 posts   5,257 followers   823 followings

  ⚫️🔵⚫️ 💍@mrs_puck_33 CROWAN15-15% off @combatironapparel 🏋🏼‍♀️🚴🏼‍♂️🏒 @1stphorm #IAM1STPHORM Macro/Carb Cycling #teamrowan1p @c_rowan_photo

Well if you saw my story yesterday...
.
@djanthonyl reached out to me and asked if I could get my home gym, @synergyfranklinsquare to host a #phamilyworkout & school supply drive
.
Of course there was only one option!
.
If your in the #newyork or #longisland area I EXPECT to see you there!
.
$5+ (for non members) a school supply (don’t be cheap there’s a lot of sales!) and workout for the day!
.
As always it’s up to us to show the world what the @1stphorm #phamily is about
.
There will also be a pretty awesome supplement stack being raffled off to raise $$ to put towards additional supplies!
.
Please share this with you friends! Or tag them below in the comments!
.
.
.

#longislandfitness #1stphorm #iam1stphorm #wedothework #neversettle #teamrowan1p #schoolsupplydrive #franklinsquare #careyhighschool #elmont #gardencity #nassaucounty

First leg day I was able to do in over a month...I’ve been dealing with severe pain and weakness in my right knee. It literally showed up out of nowhere about 8 weeks ago. I kept fighting through it until I just couldn’t ignore it and had to stop training legs. It wasn’t until recently that it started to feel better and even more recent that I woke up in the morning feeling “normal”
.
I said once it did for a few consecutive days I would start training legs again, but take it extremely slow & light as I understand their importance and the role they play in overall development and progress whether the goal is #fatloss or #musclegain
.
Generally I haven’t trained legs heavy (in comparison to my man @austin.loes ) but I’ve always been able to give them solid training sessions but years of hockey and to another extent my years neglecting my fitness left me weaker in my knees and hips then I’d like to admit. But one thing I’ve always prided myself on was being transparent with my journey and this is part of it
.
I basically went at my entire workout at 1/4 the weight I last used. Didn’t add any fancy tools like drop sets or isometric holds. I just want to keep the volume & tempo high with full ROM through all the exercises. I refrained from increasing the weight despite feeling better than I had expected. I also adjusted my foot placement to target various areas over the entire set range. In then end I feel it was a successful workout and if I walk away with just DOMS and not joint pain like I’ve been experiencing the last 4-6 weeks I’ll be ecstatic!
.
Plate load leg ext & standing leg curl
10x10
SS w 10 push up
.
Leg press & laying leg curl
10x10
SS w 10 incline push up
.
Weighted calf raises & Bodyweight squats
10x10
.
Low back extension 20x5
SS w
Hanging Leg raises 12x5
.
High cable twist 20x3
SS w
Weighted Crunches 50x3
.
Concept 2 HIIT intervals
20sec on 40 sec slow
X2
1min rest
X3 (8min & 1500m total)
.
I’ll likely follow a very similar routine for my next leg day, increasing weight slightly and adding another extension or squat type movement .
#legday #recoveryworkout #earlymorningworkout #concept2rower #hiitworkout #duespaid #1stphorm #teamrowan1p

I’ve seen people go to great lengths to achieve things that offer minimal long term value
.
What if I told you there was something you could do for long term value
.
Give you fulfillment day & night
.
Help you sleep better?
.
Leave you feeling both satisfied & rewarded
.
You might not believe it
.
But it’s completely possible
.
And it doesn’t cost a physical cent
.
Just genuine effort
.
.
.
.
#teamrowan1p

Success doesn’t have a clock
.
If it means staying up 15min later than you planned so you can finish going through those last few team member emails, send those last few messages or lay out your plan on attack for the next day
.
You do what it takes, if you really want what you say you do atleast
.
Yesterday I got home about 530pm
.
Didn’t turn the TV on
.
Went over multiple #teamrowan1p member questionnaires
.
Signed up two new members
.
Did a few trainings on nutrition & supplementation
.
Ate 3 meals
.
Made no excuses
.
Set my alarm so I can get back on the same grind I finished with
.
My success will be earned
.
.
.
#earnednotgiven #grind #leadfromthefront #bettereveryday #neversettle #noexcuses #iam1stphorm #mytransformation #mytransphormation

Kid knows quality!
.
We wanted to introduce Connor to a few of our family members we unfortunately don’t get to see nearly often enough
.
It was a little longer car ride then the little guy is used to so when he started getting restless we had to find something to help him relax
.
Oddly enough that turned out to be a @1stphorm #megawattv2 container (funny enough it’s the red, white & boom.. rocket pop!...that was released today!)
.
Link in my bio for that and also the new phormula1 flavor!
.
.
.
#newflavor #preworkout #myboy #iam1stphorm #1stphorm

Need to give a shoutout to #teamrowan1p member @phx_kotf for absolutely crushing the first 3 weeks of the @1stphorm #mytransphormationstartstoday 8 week summer sprint challenge
.
#Repost @phx_kotf
・・・
Week 1 ---> Week 3 progress .
This week, with the help of my coach, @chris_puck_33 , i tightened up my diet to make sure I was hitting a certain amount of macros each day. With just a few tweaks, I'm up 2 pounds from last week but still looking leaner! .
I'm happy to see more muscle definition, especially in my back and arms. I've noticed way less water retention, which was something experienced often because of poor diet choices. .
.
.
#1stphorm #teamrowan1p #duespaid #legionofboom #transphormation #mytransphormation #mytransphormationchallenge #iam1stphorm #phamily #fitness #healthy #cardio #HIIT #crossfit #sprints #weightlifting #weightgain #workout #goals

.
Every time I walk past a mirror all I see is how much I have to do. I question myself, if my plan is working, even if I’m wasting my time or should alter my goals
.
I know my plans work... people I’m helping are reaching their goals on them....
.
I know it’s worth it as I feel better all the time
.
But with years of yo-yo progress and only ever getting so far I don’t see what I’ve accomplished until I actually look back
.
unfortunately I don’t have nearly enough pictures from what I was, as I always felt awkward taking them, never felt like I deserved to be the guy taking up the mirror for his #gymselfie ....and most of the ones I did take I deleted because I didn’t like what I saw
.
Thank god I have a few that I can look back on..
.
These are probably about 11months apart. I probably weighed about 5-7lbs more in the pic on the left
.
Hard work
.
Consistency
.
Discipline
.
Real food
.
Quality supplements
.
It’s really not all that complex
.
Far from done
.
.
.
.
#teamrowan1p #transformationtuesday #tuesdaytransformation #mytransformation #mytransphormation #progresspic #beforeandafter #1stphorm #hardwork #duespaid #bettereveryday

Heading into my 4th week of working in a caloric deficit and while it’s nice to see some core definition again I do miss watching my lifts go up!
.
That doesn’t mean I don’t try though!
.
While I am certainly spending more time under lighter weights, I am being sure to focus that much more on form, time under tension & the squeeze
.
As my form is improving, I’m easily hitting more reps per set on the lower weights then when I was lifting heavier
.
I started today with incline bench with no weight/set/rep in mind. I just wanted to tax the muscle as much as possible while being sure to control the weight through every rep
135 x8
155 x8
165 x5
170 x3
175 x2
185 x1
155 x5
135 x5
.
Followed that up with flat bench, using a similar routine but changed up hand placements each weight change
.
Finished up with long & slow DB flys both incline & flat before burning out on cables
.
Im not lifting to impress anyone, I’m working to be better everyday
.
Did you work at being better today? Let me know how in the comments!
.
.
.
.
#teamrowan1p
#bettereveryday #groweveryday #fitcop #internationalchestday #hybridathlete #bodybuilding #mondaymotivation #1stphorm #iam1stphorm #legionofboom #duespaid

Today’s #motivationmonday in my Facebook group #teamrowan1p I asked everyone to share their favorite #motivationalmeme
.
@maggiebeckerman shared one that I had posted some time ago
.
Still true!
.
Motivation gets us started but it’s really not until it turns into discipline that we will truly see results
.
It’s discipline that is developed
.
And motivation comes back into play as we seek new challenges to desire to grow to new levels
.
It’s an awesome circle that can unleash amazing results
.
But none of it is possible if you don’t take that first step
.
.
.
#disciplineovermotivation #discipline #mondaymorningmotivation #mondaymotivation #1stphorm #mytransphormation #mytransformation #mytransphormationstartstoday

#sundaymealprep
.
Fuck yeah I use a #mealprepcompany (@healthymealsdirect check them out! ⚫️🔵⚫️ friendly)
.
But that doesn’t mean @mrs_puck_33 and I dont like fresh #homecooking as well
.
While not always in the plans due to work and the little guy, one thing I am sure to do when the time allows is a little bit of our own #mealprep
.
Today I made london broil (or top round) and a little bit of chicken
.
The chicken is 🍋 garlic marinade that well have over the next day or two
.
The 🥩 is a simple marinade based off of a tangy Carolina BBQ recipe with some added salt, pepper and garlic
.
Well have the steak tonight with some potatoes & a veggie but I always make enough to use over the next few days
.
It will go in anything from a wrap, to a 🥗, even have it for breakfast with some eggs! Whatever my macros will allow
.
I always focus my meal prep on the protein sources as there’s plenty of quick options available for sides to keep the variety in our meals
.
I don’t get to #bbq as much as I would like, so I also utilize the #slowcooker and baked options to keep the meals healthy
.
Want to know another quick perk of eating healthy, quality foods over processed options like fast food or prepackaged?
- your taste buds start to actually work again and you can taste food for what it’s supposed to be! Allowing you to get away with far less dressings and sauces which will be a hidden #dietkiller if your not careful!
.
What did you meal prep for the week?
.
.
.
.
#redmeat #carnivore #nofaddiets #realfood #steaknpotatoes #weeklymealprep #itwasdelicious #teamrowan1p #mytransphormation

Just wanted to give a #sundayshoutout to the slew of awesome people that I connect with daily through social media
.
Thank you for tagging me in your posts and stories!
.
.
.
#awesomepeople #thankyou #socialmedia #networking #sundayshoutouts #teamrowan1p

.
WAKE UP CALL
.
6am Sunday morning at the gym
.
Fuck no I don’t want to be here
.
But I’d be pissed if I slept in and not had the time later on
.
Which feeling is worse?
- the momentary suck?
Or
- the regret of not doing it at all?
.
.
.
.
#sundaymorningworkout #earlymorningworkout #riseandgrind #getshitdone #leadfromthefront #iam1stphorm

Most Popular Instagram Hashtags