#1stphorm

MOST RECENT

Deadlift Day!!
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I’m slowly getting sumo style deadlifting down!!
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I’ve never went above 315 👎🏻doing sumo. Since I’ve been working on sumo for the last 3 weeks it has started to feel real comfortable. My goal today was to see if I could pull more than 315.
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After doing a set of 315 x 3 I went up to 365. My first rep went up okay but I had my weight too far forward and lost my balance. I attempted again and it was a success.
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Went up to my top set (video) of 385 lbs and it felt great. Looking forward to my next heavy deadlift session where I will attempt 405lbs.
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Hoping within a few months I can surpass my conventional deadlift of 457.5 lbs.
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#powerlifter #powerlifting #dontgiveup #iam1stPhorm #1stphormlegionnaire #iam1stphorm #1stphorm @1stphorm #duespaid #1stphormathletesearch #1stphorm4life #wedothework #supplement #supplements #legionofboom #legionofboom1stphorm #100to0 #transphormation #transformation #transformyourlife #mytransphormation #mytransphormationstartstoday #transformationjourney #skwaats #squats #deadlifts #1stpowerliftingmeet #usapl #usaplflorida #usaplfl

After my workouts I always hit core with my partner. This is challenging but hits the lower abs. I promise you that my 8 pack is coming out, big guy with a 8 pack coming 2019!! I told my wife once the abs come , all shirts go in the 🗑 lol #transformationtuesday #transformationfitnation #1stphorm #bigmanfit #bigmanfitness #xltribe #bigntall #fitmen

Black on black, legs & a little bit of shouldaaas on this gloomy Tuesday 😈 today’s workout had me feeling like I’m ready to conquer the 🌎 here’s some of what I did today:
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1️⃣ Cable face pulls - 4 x 10-12 reps
2️⃣ Cable squat pulses - 4 x 10-12 reps
3️⃣ Plate hyperextensions - 3 x AMRAP (going really slow to feel the stretch in my hamstrings)
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Sports bra: @forever21
Bottoms: @celestialbodiez
Shoes: @nike

Meal Prep ✔️
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It took @jackedelsa and I about 2 minutes to prep all of our food for this week. And when I say prep, I mean put all of the food that was delivered by @allrealmeal in the fridge. And I must say, they ALWAYS kill it, but after having tonight’s dinner they reallllly killed it this week. Tonight was cheddar stuffed sweet potato BBQ meatloaf and would highly recommend trying it 🙌🏻 .
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And if you track your food like we do, just go to their website and they have the macros for every meal! Swipe right to see what @jackedelsa and I have on the menu for this week .
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And yes those are my Versace spoons. Have I ever used them? Absolutely not. Do I need them? Absolutely not. Do they make me happy and therefore are worth it? Absofreakinglutely. .
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#1stphorm #iamfirstphorm #legionofboom #1stphormathletesearch #preplife #squats #prep #mytransphormation #transphormation #neversettle #transphornationchallenge #provepeoplewrong #ppw #gymlife #livefit #workout #fit #selfie #jacked #goals #mealprep #motivation #allrealmeal #goals #diet #gymnastics

Have you ever been on an assault bike? Cause it fucking sucks! But when you bust your ass you feel great when it’s over! - -
So like many other things in life shit can be hard but if you push through and keep moving you come out better on the other side. 📸: @alex.luebbers
#Phamily #NeverSettle #MyTransPHORMation #WeightLoss #MuscleBuilding #Transformation #MyTransformation #Supplements #Nutrition #Fitness #FitnessJourney #fitpham #duespaid #MyTranPHORMationStartsToday #1stphorm
#legionofboom #teamgibby #gibbygang #dowork #iam1stphorm #instafitness #s2faction #xistfitness #xistfit #100to0

The @1stphorm Transphormation is over for now and though I haven’t reached where I want to be I’m getting there. This is a time to reflect on what you did well and what things were lacking. I wasn’t doing cardio and I was working out at a subpar gym for most of it, now I’ll home in VA and working out @lifetime.life.
Don’t look at not reaching your goals as shortcomings or failures but take the time to evaluate what you did and improve.

#legionofboom #1stphorm #iam1stphorm #success #goals #motivation #transformationtuesday #triumph #fitness #fitnessmotivation #fitspo #gymmotivation #workoutmotivation #workout #healthy #powerlifting #photooftheday #fitlife #washingtondc #nyc #sport #sports #basketball #fitfam #inspiration #transformation #transphormation #gym #gymlife

Today was CHEST & BACK DAY at Gold's Gym Alexandria. Another rough day today. Everday has some kind of obstacles that you have to overcome. I know & hopefully that the next day is a better day than yesterday. As far as the workouts, Another Day in the Office, Progression Is There Still & I Didn't Die. Off to the next day, I guess. YOU'RE WELCOME & THE END. One More For The Win Column, One More For The Highlight Reel and One More For The Underdog. Get Strong, Be Strong, Stay Strong, DOZIER Strong.
I'M SAMUAL DOZIER AND I APPROVE THIS MESSAGE
#soldierdozier #GymGeneralInCharge #TheMainEvent #GGIC #proudtrainer #goldsgym #golds #goldsgymalexandria #1stPhorm #iam1stphorm #legionofboom #phamily #neversettle #MOBE #ChestDay #ChestGainz #ChestRising #BackDay #BackGainz #greatness #destiny #Redesign #Rebuild #Reclaim

165x (bw)x31...🗑🗑

Today it was hard getting in the gym. I was tired and making excuses for why it would be fine to not get a workout in.
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Its this thought process exactly that made me WANT to get a workout in. I knew if I tell myself its okay to miss then not only will it be easier to miss the next time but I will lose some self credibility.
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Todays workout was 5 work sets of bench press, 5 work sets of DB bench press and then a 15 minute kettlebell amrap. Short and sweet while still getting a good pump and sweat on.

Seems like the day I’m able to video my workouts its always leg day. .
So here is death by #legday that had me wanting to crawl out of the gym. 💀 •
💥 Weight used 💥
Choose a weight that is 60-70% of 1Max Rep.
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- Leg Press 10x3
- Hack Squat 4x12
- DB Bulgarian Split Squat 3x15 each leg (excuse my poor balance)
- Seated Leg Curls 3x15
- Laying Curls 2x 12-15
- DB Walking Lunges 4 x 100 yards (I did them on the treadmill) •
& the worst part only 60 second Rest between each set. Talk about the burn it was real today. 🔥 🔥

HAPPY TUESDAY FRIENDS! I hope everyone had a fab day today! I’ve been feeling a little under the weather but we are out here pushing so we gucccci. Bae and and I started a new chapter together this weekend and I’m beyond happy 💙 we finally share the same home 🏠 but with this there comes a lot of change, good changes but still changes. Changes can be hard and intimidating but I’m trying to keep my stress levels as low as possible. ••••
Anyone that knows me can depend that I probably over think every single situation to the max, so I’m trying to get better at this during the move / adjustment. ••••
But forever thankful for this guy and so happy we finally started the next chapter of our lives together 💙🏠 #WILL2WORK #tuesday #transformationtuesday #eattogrow #fitspo #npcbikini #bodybuilding #1stphorm #legionofboom #workoutmotivation #workforit #girlswhoworkout #bikiniprep #duespaid #fitnessmodel #iifym #flexibledieting #glutegains #EosFitness #24hourfitness #mentalhealth #bestself #BBCom #model #fitstagram #fitness #fitnessmotivation #disicpinED #godfirst #gainingweightiscool

#transformationtuesday 2 years ago v today! The one thing that’s saved my life is my relationship with the gym. As crazy as it sounds there are no truer words that will be spoken. A time of prayer, mental, emotional, physical and spiritual growth happens here daily. If there was one thing I could give every person it would be the gift of HEALTH. #womenwholift#1stphorm#leigonofboom##1stphormlegionnaire#bulkseason#newme#iwillnotbeoutworked#tryandstopme#mavscharityclassic#gymmotivation

Bulking Season is 🗣BOOMIN'!
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September 14th on the left.
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This morning on the right.
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Both Overhead Presses at 115 lbs.
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Stoked with the progress so far, even more excited to see what weight I'll be pushing in a couple weeks 🤙🏼🤙🏼
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Who else made some progress today?! 🙌🏼🙌🏼
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#BulkingSeason #goinguponatuesday #531 #wendler531#powerlifting #progress #bulking #liftheavy

I ALWAYS do these warm-ups before 🍑day. Always, Always, Always.

Warming up helps to activate the glutes and creates blood flow to your muscle that your working for increased pumps 💪🏽It also helps to prevent injury.

With the FitGirl HipBand, even the warm-ups feel like a workout all in itself. This Hip Band is the REAL DEAL!! You can still get 20% off this hip band by using my code BOOTYHD20, but hurry because it’s only for a limited time

Side Lying Clams-3 sets, 8x each
Donkey Kicks-3 sets, 8x each
Single Leg Lifts-3 sets, 8x each

These are just a sneak peak of the warm-ups that you would be doing in Booty HD 🍑

🔥🍑🔥

Its #transformationtuesday. BUT I'm not posting a before vs. after...clearly. Transformations are more than physical. They can be mental, spiritual, emotional, intellectual, etc. I can tell you that the person in this pic is not the same from a year ago. Not mentally. And definitely not physically. People change. Shit happens. Its life. I'm on a path of personal growth and development. Although it may be slow, it's something. It's MY transformation.💙

Is tracking calories alone enough?
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Short answer- no. Tracking just calories isn’t not going to give you the results you are expecting.
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Here’s why⤵️
By tracking calories you are not focusing on your macro nutrient intake (protein, fats and carbs) you are focusing on hitting a caloric number.
Why tracking your macro intake is superior to just
tracking calories alone⤵️
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YOUR macro nutrient #’s are specific what your body needs. If you are looking to maintain, Exeter a reverse diet, start a cut- your numbers are not the same as every Susan, Sally or Joe.
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When tracking your macro nutrient intake you are making sure that you are eating a certain amount of each macro (protein, fats and carbs)
Remember each macro has x amount of calories:
Protein: 1g = 4 calories
Carbs: 1g = 4 calories
Fats: 1g = 9 calories
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When just focusing on calories you are not able to give your body exactly what it needs! Wondering if macro counting is right for you?
Ask yourself these questions:
1️⃣Do you find yourself restricting foods out of fear you will become “fat?”
2️⃣Do you binge over the weekend after being too strict all week?
3️⃣Do you want to find a way to eat the foods you love while still achieving your health and fitness goals?
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If you can relate to these questions macro counting may be for you! Personally I feel so strongly about counting macros because we are able to give our bodies exactly what we need while still enjoying food we love. In my experience macro counting has helped many break a restrictive eating style!
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Interested in counting macros? DM or email strongerwithali@gmail.com
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#strongerwithali #macrocounting #flexibledieting #foodfreedom

NEW PATCH!!!!!!!!!!!
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One thing that I am very proud of with my jobs and personal training is the people that I have met. Since I have been Personal training at my home I have been collecting patches from members of the military and 1st responders.
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Today one of my buddies gave me one of his patches from when he was serving overseas. This patch is really cool and I do not have one like this.
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Every patch I have tells a different story from a different person and also is a different story of how we met and our friendship.
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Really happy to have this one at my gym.
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#legacy #1stphorm #1stphorm4life #100to0 #1stphormathletesearch #iam1stphorm #legionofboom #neversettle #duespaid #bethe1 #military #army #motivation #happy #gym #goals #healthy #fitness #fit #dedication #passion #personaltrainer #inspiration #training #exercise #workout

Unilateral exercise is a fantastic method that everyone should be utilizing in their routine for maximal training improvement. Unilateral movements have a number of benefits:
1️⃣ Improve strength asymmetry
2️⃣ Improve muscle imbalances
3️⃣ Increase overall training load
4️⃣ They’re generally more challenging 😈 (or is that just a benefit for me?)
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If unilateral leg press isn’t a desirable exercise for you; split squats, pistol squats & lunges are high quality alternatives. There’s really no reason that unilateral training shouldn’t be in your regimen unless there are injury concerns. If not, take full advantage of the benefits, especially on leg days!!
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If you have any questions about training or anything in general, feel free to shoot me a DM or send me an email: kdinglerfit@gmail.com
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#duespaid #1stphorm #iam1stphorm

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