Instagram Public Photos with #iam1stphorm

One of my favorite chest exercises of all time.
-
a nice and slow tempo is exactly what you need in this exercise to develop the chest. this is not a power exercise therefore there’s no need to put on the most weight and do these as fast as you can. you will literally get zero benefits from that!
-
as you can see the fibers of the chest go sideways... so the best way to strengthen that muscle is to do sideways movements aka chest flyes... also, time under tension is one of the best forms of muscle growth, therefore a nice slow and controlled tempo will get you to a stronger, more defined chest faster than anything else.
-
also being bent over in this position you really isolate them from the rest of your body. try these out and tell me how you feel!
-
happy thursday everyone.
.
.
.
#chest #musclegrowth #strength #training #hardwork #dedication #mindset #fitfam #exercise #goals #health #iam1stphorm #legionofboom #lafitness #duespaid

comment 0 star 1 1 minute ago

Post workout. what do you do after you spend hours at the range? you clean your weapon so it doesnt fail you! why not take care of your body after you punish it in training? make sure you check out my previous post about post workout recovery with @1stphorm ! dm me with any questions. our phamily is here for you!
#postworkout #recovery #1stphorm #phormula1 #ignition #supplements #takecareofyourbody #workhard #playhard #training #fitness #health #livefully #achieve #succeed #win #overcome #nevergiveup #staymotivated #patrioteternal #helpothers #phamily #iam1stphorm #legionofboom

comment 0 star 1 2 minutes ago

The neutral grip. the use of the multi-grip bar and changing s**t up.
.
not going to lie i love doing neutral grip movements over anything. i feel it deeper and that i get a better ability to squeeze holds and not f****r up any shoulder work. and when i’m doing bench i feel it more in where i want it too.
.
so the multi-grip bar, more so, the bar allows a lifter to assume a neutral hand position, rather than a pronated(wrist straight palms facing forward) position. as a result this facilitates more shoulder positioning as the scapula can be more easily retracted, depressed, and medially rotate towards the spine. also best for athletes who have suffered shoulder injuries and are not able to perform pressing movements with a standard barbell can often press pain free using the multi grip bar.
.
in addition, multi-grip bars offer several various widths to choose from when it comes to hand placement, allowing the lifter to find the position that feels most comfortable for his or her body structure. the multi grip bar can be used on a variety of movements, including bench press, incline press, floor press, overhead press, and bent over rows.
.
i still do my traditional bench but i love doing high rep burn outs with this bar. typically 4*20-if you don’t have one, do it with dumbbells just keep your hands in that neutral grip position!
.
.
.
.
.
.
.
.
.
.
#harderthanyesterday #100to0 #ironvet #ironvets #1stphorm #1stphormironvet #mindset #workharder #productivity #goalsetting #gethealthy #frankenfit #personaldevelopment #trusttheprocess #envision #leadfromthefront #moderndayviking #blood #sweat #respect #veteran #focus #growth #progressnotperfection #jointhefam #purposedriven #silverback #usstrongman

comment 1 star 1 2 minutes ago

Back day after early morning storms #iam1stphorm #oldbutnotdead

comment 0 star 0 4 minutes ago

Phormula 1 and ignition always the best thing after putting in work! * * * * * * * * * *
#iam1stphorm #legionaire #korafitness #motivate #neverquit #fitness #phillipians413 #1stphorm #fit #phormula1 #postworkout #hypertrophy #physique #strength

comment 0 star 7 4 minutes ago

Where do you want to be in 5 years?
.
be honest here and let me know in the comment section!
.
for me, i want to be in a place both financially and mentally where i feel free. what i mean by that is, i want to create a lifestyle for myself where money is not an issue and nothing is stressing me out because i will love what i do for a living. that is the “american dream” right there in my eyes. some people want a 9-5 monday-friday job with a family in the suburbs and i totally respect that because that’s the kind of household i grew up in and it was great. i seen my dad and mom work their a*s off for us kids, but they didn’t enjoy what they did for a living. i made a promise to myself that i’m not going to live that lifestyle and i’m moving as far away from indiana as i can(a lot of people can relate with me on this one lol). i was born to do much greater things and that’s exactly what i’m going to do.
.
okay, that got a little deep(that’s what she said), but i will always be real and honest on here with everyone.
.
also, i was feeling very old school at the gym yesterday. checkered clothes and vans fer lyfe yo 🤙🏼

comment 4 star 15 6 minutes ago

Do not under recover! feed your body after you demand action from it! right after training you need to make sure you are getting a high-quality, rapid-assimilating whey isolate protein. you also need to replenish that glycogen store you just depleted so you can shorten your recovery time. be smart and take care of yourself. ⚔
1st phorm is here to make your training efficient and effective! if you don't have any questions the link in my bio will take you to our website and look for the "legionnaire: patriot" banner so you know you're getting free shipping! if you do have any questions at all shoot me a dm! i'm literally here to help anyone in need and if i can't answer your question i promise you i will point you in the right direction! our phamily is here for you 🤙

#1stphorm #iam1stphorm #legionofboom #postworkout #recovery #phormula1 #ignition #patrioteternal #helpothers #weallhavegoals #teamwork #together #hardwork #pushyourself

comment 0 star 3 6 minutes ago

Gym mirror selfie because why not.
although i haven’t been in the gym in a lifetime. i’m going to be honest....it wasn’t the best workout i’m glad i still went. progress is progress don’t ever let anyone tell you otherwise. when i see a gym selfie, i’m always going to like it and comment! be apart of the movement and be apart of the ig mentality to be positive and cheer everyone else on. we need to all stick together and be everyone’s cheerleader. motivate each other and genuinely push each other to k**l it 💪🏽💪🏽💪🏽
for everyone i tag i encourage you to be apart of the movement and let’s be each other’s cheerleaders.
also 👀 @1stphorm sticker on my hydro 🙌🏽
#killit #gymselfie #yougogirl #yougotthis #goyou

comment 5 star 11 7 minutes ago

It was truly an honor to participate in the pulling together event this past weekend to help raise money for child cancer💪🏾💪🏾@hamidahakemy and @cbsnews thank you for the invite and opportunity #nevergiveup💪🏾💯 #lifestyleintegratedtraining #lit #litraining365 #itisalifestyle #mybodyismygym #ireallydothis #fitpreneur #fitnessismydrug #fitnessismypassion #bodyweightstrength #cbdtrainer #1stphorm #iam1stphorm #legionofboom #lessonsnotlosses

comment 0 star 1 12 minutes ago

This hike was definitely challenging & i got stabbed by so many cacti (🙄), but the view at the summit made it worth every step. 😍
.
this 360 view is from pusch peak via. the linda vista trail in tucson, az! the trail was roughly 6 kilometers long (lol sorry my brain only understand trails in the metric system after the trip to canada 🤷🏼‍♀️), but felt like i was on a stair stepper the entire way. there's nothing more humbling than getting your rear end handed to you by mother nature. 😂 #hiking #arizona #iam1stphorm

comment 2 star 16 12 minutes ago

Flexing right next to a lamborghini. i had to take this picture right next to it. thanks to one of the members that owns this beauty.
they say your goals shouldn't be based on anything materialistic or possessive. but, i don't see why it shouldn't. when i write down my goals every morning i put down "i own a lamborghini" when the member pulled up i knew i had to take a picture next to it.
and yes it's a 100° outside in houston and i'm wearing a long sleeve. that's a different post for another day.
day by day. meal by meal. set by set. rep by rep.
#100to0 #lamborghini #longsleeve #notshowingskin #dadbod #thegym #getyourmotivation #semperfresh #armyfresh #pumplife #1stphorm #iam1stphorm #legionofboom #duespaid #trainer #houstontrainer #hotashell #pose #posing #fastcar #goals #gogetit #justdoit #dontthink

comment 0 star 8 12 minutes ago

8 weeks into my new diet and i was getting frustrated that scale was not moving as fast as i wanted it to. then i compared my progress pics and i can see the changes. the scale is only one tool to measure your progress. i don’t know about you but i get a lot more fired up about my journey when i see the changes and not just seeing the number on the scale. #phatmuscleproject #iam1stphorm #transphormationstartstoday #teamgorman

comment 5 star 16 15 minutes ago

She’s not for everyone and she knows it. people find her different and strange. she dances in the rain, laughs when we cries, and loves through her pain. people fear the unknown and they never knew a girl like her.
.
.
.
#thegoodquote

comment 2 star 12 16 minutes ago

Come thru triceps! i missed you so much😍😂! it feels great being in the groove of things & being powered by 1st phorm bcaas to give me the push i need during my workout while promoting muscle growth & cutting down my recovery time. never workout without while finishing with my post workout stack.
-
those of you that have questions about supplementation, feel free to shoot me a dm & i'll be glad to help!!
-
-
#getembodiedfit #personaltrainer #bikinicompetitor #competitionprep #npcbikini #npc #ifbb #neversettle #noexcuses #duespaid #iam1stphorm #phormbuilt #strength #gains #legs #glutes #triceps #shoulders #back #fitlife #motivation #beastmode #potd #aunaturale #curlygirl

comment 2 star 14 17 minutes ago

I'll never lose weight... it's pointless to keep going... i just don't have the motivation to workout... sound familiar?

don't get discouraged, you're not alone! like a wise fish once said, 🎶 "just keep swimming, just keep swimming, swimming swimming!" 🎶

go to my igtv channel to see the 5 things i do every day to stay motivated, day in, day out. .
.
.
.
.
#fitness #motivation #justkeepswimming #inspiration #fitfam #goals #motivate #fitnesscoach #iam1stphorm #1stphorm #fitnessisalifestyle #business #businessowner #1stphormathlete

comment 2 star 11 17 minutes ago

Recovery. people often forget that living is action. even when we are completely still the body is in action. after we workout we need to recover! take care of your body and it will surely take care of you!
#recovery #1stphorm #postworkout #legionofboom #phormula1 #ignition #supplement #patrioteternal #live #action #earniteveryday #takecareofyourbody #besmart #iam1stphorm #achieve #succeed #go #move

comment 0 star 3 19 minutes ago

First workout in my new home

comment 3 star 18 20 minutes ago