an online Instagram web viewer

#swolenerd medias

Photos

So ive been deathy ill since thursday and only recently in the last two days have been able to eat a substantial amount of calories. Lost about 10lbs over the weekend so i feel and look pretty terrible. Got a decent shot of my back tonight, just ignore the live handles at the moment. Would anyone like me to start posting my daily workouts and videos of how to do the exercises properly? Also if anyone has questions about how to properly do an exercise let me know and ill take a video of myself doing it step by step and post it for you. #militarymuscle #supportmilitarymuscle #roadtotheolympia #swolenerd #backday #trainsmart #trainhard #inthearenafitness #inthearena
So ive been deathy ill since thursday and only recently in the last two days have been able to eat a substantial amount of calories. Lost about 10lbs over the weekend so i feel and look pretty terrible. Got a decent shot of my back tonight, just ignore the live handles at the moment. Would anyone like me to start posting my daily workouts and videos of how to do the exercises properly? Also if anyone has questions about how to properly do an exercise let me know and ill take a video of myself doing it step by step and post it for you. #militarymuscle  #supportmilitarymuscle  #roadtotheolympia  #swolenerd  #backday  #trainsmart  #trainhard  #inthearenafitness  #inthearena 
@musclenerdzllc as cool in the office as it is in the gym. Go check em out, got some cool stuff going on. Prepping meals tonight, in the gym early tomorrow for some cardio. #musclenerdz #npc #npcgoals #npciowa #npcheavyweight #bodybuilding_motivation #bodybuilding #bodybuilder #bodybuild #bodybuilderlifestyle #bodybuilders #fit #fitlifestyle #fitfam #fitlife #gym #gymlife #gymvideos #gymhair #superherophysique #nerdswholift #swolenerd #grownow #weightlifting #eatbiggetbig #eatcleangetlean
@musclenerdzllc as cool in the office as it is in the gym. Go check em out, got some cool stuff going on. Prepping meals tonight, in the gym early tomorrow for some cardio. #musclenerdz  #npc  #npcgoals  #npciowa  #npcheavyweight  #bodybuilding_motivation  #bodybuilding  #bodybuilder  #bodybuild  #bodybuilderlifestyle  #bodybuilders  #fit  #fitlifestyle  #fitfam  #fitlife  #gym  #gymlife  #gymvideos  #gymhair  #superherophysique  #nerdswholift  #swolenerd  #grownow  #weightlifting  #eatbiggetbig  #eatcleangetlean 
Today was #conditioning day.

Five times a week I am working on strength, muscle endurance, and size. Two days a week, we shift to focus on athleticism... being faster, more agile, higher endurance, and better conditioned overall. 
Today I mixed up some old and new. 
Round 1 - 45 seconds each, 3x through circuit. Kettlebell swings, jumping jacks, plank, skater jumps, bear crawls. 
Round 2 - Tabata of battle ropes and burpees. 
Round 3 - Suicide Sprints. 5 rounds. 
There is a reason they call them suicide sprints. My heart rate spiked to 194bpm at the peak of the sprints... let it drop, then bring it back up. 
Burning fat, building a better conditioned body. Get leaner while continuing to work on building muscle. As a friend said recently “a leaner, meaner, bigger Ben is coming” and I’m committed to making it happen.
Workout Pushed through by @gymflo_ All or Nothing and Overcome. 
#untamedphoenix #crunchlife @crunchrva @nobullproject #fitnessgoals #swolenerd #liftingnerd #jacked2018 #WhatsYourCrunchTime #bodybuilding #program3 #musclebear #💪 #🐻
Today was #conditioning  day. Five times a week I am working on strength, muscle endurance, and size. Two days a week, we shift to focus on athleticism... being faster, more agile, higher endurance, and better conditioned overall. Today I mixed up some old and new. Round 1 - 45 seconds each, 3x through circuit. Kettlebell swings, jumping jacks, plank, skater jumps, bear crawls. Round 2 - Tabata of battle ropes and burpees. Round 3 - Suicide Sprints. 5 rounds. There is a reason they call them suicide sprints. My heart rate spiked to 194bpm at the peak of the sprints... let it drop, then bring it back up. Burning fat, building a better conditioned body. Get leaner while continuing to work on building muscle. As a friend said recently “a leaner, meaner, bigger Ben is coming” and I’m committed to making it happen. Workout Pushed through by @gymflo_ All or Nothing and Overcome. #untamedphoenix  #crunchlife  @crunchrva @nobullproject #fitnessgoals  #swolenerd  #liftingnerd  #jacked2018  #WhatsYourCrunchTime  #bodybuilding  #program3  #musclebear  #💪 #🐻
If anyone needs help with beating super battle road, here’s the teams I used for the ones I beat so far. 
#dbz#dokkan #dbzdokkanbattle #dokkansquad #dragonballsuper #dragonballz #dragonball #dbzdokkanbattle #dokkanbattlejp #supersaiyan #goku #vegeta #gohan #LR #ssj #dokkanbattle #anime #swolenerd#nerd#gokublack #dragonballgt #onepiece#naruto#games #ps4 #xbox #xenoverse2#playstation #games
Big old back day for ring 2 today. Was up early for cardio, worked all day, then back at it to make sure I have these lats a good working. Training has been feeling great, I swear my pumps are just lasting for days right now. Finally feeling but again, just need to get leaned it now. #backworkout #backday #keepwatching #npc #npcgoals #npciowa #npcheavyweight #bodybuilding_motivation #bodybuilding #bodybuilder #bodybuild #bodybuilderlifestyle #bodybuilders #fit #fitlifestyle #fitfam #fitlife #gym #gymlife #gymvideos #gymhair #superherophysique #nerdswholift #swolenerd #grownow #weightlifting #eatbiggetbig #eatcleangetlean
Big old back day for ring 2 today. Was up early for cardio, worked all day, then back at it to make sure I have these lats a good working. Training has been feeling great, I swear my pumps are just lasting for days right now. Finally feeling but again, just need to get leaned it now. #backworkout  #backday  #keepwatching  #npc  #npcgoals  #npciowa  #npcheavyweight  #bodybuilding_motivation  #bodybuilding  #bodybuilder  #bodybuild  #bodybuilderlifestyle  #bodybuilders  #fit  #fitlifestyle  #fitfam  #fitlife  #gym  #gymlife  #gymvideos  #gymhair  #superherophysique  #nerdswholift  #swolenerd  #grownow  #weightlifting  #eatbiggetbig  #eatcleangetlean 
Chest and shoulders day. Hit 50 on incline dumbbell press, #PR feels. 4x12. Then did 145 4x8 on flat bench. More chest and shoulder work, definitely feeling stronger each time now. When I started this 12 weeks ago I thought I was losing all my strength because I lacked endurance. Now that muscle endurance is improving, the strength is coming back like a beast. #untamedphoenix #crunchlife @crunchrva #fitnessgoals #swolenerd #liftingnerd #jacked2018 #WhatsYourCrunchTime #bodybuilding #program3 #musclebear #💪 #🐻
Chest and shoulders day. Hit 50 on incline dumbbell press, #PR  feels. 4x12. Then did 145 4x8 on flat bench. More chest and shoulder work, definitely feeling stronger each time now. When I started this 12 weeks ago I thought I was losing all my strength because I lacked endurance. Now that muscle endurance is improving, the strength is coming back like a beast. #untamedphoenix  #crunchlife  @crunchrva #fitnessgoals  #swolenerd  #liftingnerd  #jacked2018  #WhatsYourCrunchTime  #bodybuilding  #program3  #musclebear  #💪 #🐻
Man, I miss this shape lol 2 years ago during prep. Working on getting back to it, look at those quads Poppin! #throwback #timehop #quads @musclenerdzllc #npc #npcgoals #npciowa #npcheavyweight #bodybuilding_motivation #bodybuilding #bodybuilder #bodybuild #bodybuilderlifestyle #bodybuilders #fit #fitlifestyle #fitfam #fitlife #gym #gymlife #gymvideos #gymhair #superherophysique #nerdswholift #swolenerd #grownow #weightlifting #eatbiggetbig #eatcleangetlean
Man, I miss this shape lol 2 years ago during prep. Working on getting back to it, look at those quads Poppin! #throwback  #timehop  #quads  @musclenerdzllc #npc  #npcgoals  #npciowa  #npcheavyweight  #bodybuilding_motivation  #bodybuilding  #bodybuilder  #bodybuild  #bodybuilderlifestyle  #bodybuilders  #fit  #fitlifestyle  #fitfam  #fitlife  #gym  #gymlife  #gymvideos  #gymhair  #superherophysique  #nerdswholift  #swolenerd  #grownow  #weightlifting  #eatbiggetbig  #eatcleangetlean 
Hit a good arm workout with @collins.duncan89 before going and seeing Black Panther today. Arms were cramping for hours after lol, it was a good one lol. Got to catch up on a lot of good comic book and movie talk I haven't had for awhile too. #npc #npcgoals #npciowa #npcheavyweight #bodybuilding_motivation #bodybuilding #bodybuilder #bodybuild #bodybuilderlifestyle #bodybuilders #fit #fitlifestyle #fitfam #fitlife #gym #gymlife #gymvideos #gymhair #superherophysique #nerdswholift #swolenerd #grownow #weightlifting #eatbiggetbig #eatcleangetlean #bisandtris #armday #armworkout
Hit a good arm workout with @collins.duncan89 before going and seeing Black Panther today. Arms were cramping for hours after lol, it was a good one lol. Got to catch up on a lot of good comic book and movie talk I haven't had for awhile too. #npc  #npcgoals  #npciowa  #npcheavyweight  #bodybuilding_motivation  #bodybuilding  #bodybuilder  #bodybuild  #bodybuilderlifestyle  #bodybuilders  #fit  #fitlifestyle  #fitfam  #fitlife  #gym  #gymlife  #gymvideos  #gymhair  #superherophysique  #nerdswholift  #swolenerd  #grownow  #weightlifting  #eatbiggetbig  #eatcleangetlean  #bisandtris  #armday  #armworkout 
Cardio, mobility, and active rest today. Definitely starting to notice good changes in my physique, just have to keep them going. #untamedphoenix #crunchlife @crunchrva #fitnessgoals #swolenerd #liftingnerd #jacked2018 #WhatsYourCrunchTime #bodybuilding #program3 #musclebear #💪 #🐻
Chest and shoulders part 2 for the week. Superset everything today. Followed up by some posing of course. Feeling nice and full, and look at that #vtaper in the #frontlatspread . #npc #npcgoals #npciowa #npcheavyweight #bodybuilding_motivation #bodybuilding #bodybuilder #bodybuild #bodybuilderlifestyle #bodybuilders #fit #fitlifestyle #fitfam #fitlife #gym #gymlife #gymvideos #gymhair #superherophysique #nerdswholift #swolenerd #grownow #weightlifting #eatbiggetbig #eatcleangetlean
Chest and shoulders part 2 for the week. Superset everything today. Followed up by some posing of course. Feeling nice and full, and look at that #vtaper  in the #frontlatspread  . #npc  #npcgoals  #npciowa  #npcheavyweight  #bodybuilding_motivation  #bodybuilding  #bodybuilder  #bodybuild  #bodybuilderlifestyle  #bodybuilders  #fit  #fitlifestyle  #fitfam  #fitlife  #gym  #gymlife  #gymvideos  #gymhair  #superherophysique  #nerdswholift  #swolenerd  #grownow  #weightlifting  #eatbiggetbig  #eatcleangetlean 
When you take competitive shooters too seriously... Well my Saturday night is spoken for. #swolenerd

_

_

_

#nerd #pcgaming #xboxone #ps4 #gaming #pc #pubg #gfuel #nvidia #1080ti
Yesterday’s chest workout.... Started with:
🤯Board Presses:
Warmup with 135x20
385x4, 365x6, 335x8 And 315x10
🤯Dead Chest presses:
4x385x1
🤯Floor Presses:
3x10-12 with 100lb dumbbells 🤯Weighted pushups w/ 90lbs
🤯Multi Grip Bar
8reps every Grip and I do this 3 times at the end of my workout.
@flexcomics #flexcomics #tuffntiny #chestday #fitfam #fitspo #instafit #fitgeek #swolenerd #gymlife #gymhumor #gymapparel
Just a little philosophy to step away from the meatheadedness (making up words too 👌🏼). What I get from this is kill with silence. Allow your actions to speak for you. If you say something or threaten something, you give the opposing views value. And if you don’t value what they have to say, why bother acknowledging it. Do something before threatening to do it, because if it’s already been done theirs no need to say anything. If you’re not willing to do that, then shut your mouth. Idle threats mean nothing. It’s not worth saying you’re GOING to do something because it allows for you to fail. DOING it and being able to show that you did it is a lot stronger of a message. Tell me what y’all interpret it as in the comments! 
#philosophy #lifelesson #traininsaiyan #doit #showit #gains #bodybuilding #powerlifting #powerbuilding #powerbuilder #fitfam #swoleisthegoal #sizeistheprize #getit #fitgeek #swolenerd #vegetaroyalfamily #pride #riseandgrind #motivation
Just a little philosophy to step away from the meatheadedness (making up words too 👌🏼). What I get from this is kill with silence. Allow your actions to speak for you. If you say something or threaten something, you give the opposing views value. And if you don’t value what they have to say, why bother acknowledging it. Do something before threatening to do it, because if it’s already been done theirs no need to say anything. If you’re not willing to do that, then shut your mouth. Idle threats mean nothing. It’s not worth saying you’re GOING to do something because it allows for you to fail. DOING it and being able to show that you did it is a lot stronger of a message. Tell me what y’all interpret it as in the comments! #philosophy  #lifelesson  #traininsaiyan  #doit  #showit  #gains  #bodybuilding  #powerlifting  #powerbuilding  #powerbuilder  #fitfam  #swoleisthegoal  #sizeistheprize  #getit  #fitgeek  #swolenerd  #vegetaroyalfamily  #pride  #riseandgrind  #motivation 
12 weeks ago, I made the decision to switch my fitness life on its head and switch from powerlifting and embrace a more #bodybuilding style of training.
...
Part of that was taking a step back and focusing less on pushing a ton of weight and more on form and technique. Today I pushed my full parallel squats up to 245; parallel or lower on every rep. Concentrating on the muscle to break it down so it will grow. I can feel myself getting stronger, my endurance improving, and I am starting to see physique changes again. ...
Today’s primary focus was arms. While I don’t have an epic gun show yet, I can see progress and that I am moving in the right direction. What might be mole hills now will be progressing to mountains in time. I will stay consistent, push hard, and move my body forward. #untamedphoenix #crunchlife @crunchrva #fitnessgoals #swolenerd #liftingnerd #jacked2018 #WhatsYourCrunchTime #bodybuilding #program3 #musclebear #💪 #🐻
12 weeks ago, I made the decision to switch my fitness life on its head and switch from powerlifting and embrace a more #bodybuilding  style of training. ... Part of that was taking a step back and focusing less on pushing a ton of weight and more on form and technique. Today I pushed my full parallel squats up to 245; parallel or lower on every rep. Concentrating on the muscle to break it down so it will grow. I can feel myself getting stronger, my endurance improving, and I am starting to see physique changes again. ... Today’s primary focus was arms. While I don’t have an epic gun show yet, I can see progress and that I am moving in the right direction. What might be mole hills now will be progressing to mountains in time. I will stay consistent, push hard, and move my body forward. #untamedphoenix  #crunchlife  @crunchrva #fitnessgoals  #swolenerd  #liftingnerd  #jacked2018  #WhatsYourCrunchTime  #bodybuilding  #program3  #musclebear  #💪 #🐻
Heavy Friday #flexcomics Chest Workout in the books & Being up Over 24hrs still destroyed it!! GYMANJI: WELCOME TO THE GYM, NO EXCUSES! PUSH PAST YOUR LIMITS! NEVER GIVE UP! @flexcomics #tuffntiny #fitness #gymapparel #gymaddict #gymanji #fitfam #fitspo #instafit #scruff #cosplay #fitgeek #swolenerd #flexfriday #goheavyorgohome #bulking #houseofgains #chestday
Might have been sportin’ the bats attire for arm day last night, but I bet after seeing black panther tonight I’ll be purchasing some appropriate gym gear. #blackpanther #blackpanthervsbatman #trainingtobeboth #armday #gym #goldsgym #flexfriday #trainlikeabeast #swolenerd #NerdGainz
Finished up the first pass through of #program3 today and the loop begins again tomorrow. Today was #backday which included 4x10 deadlifts, the volume is brutal but fun. Been a while since I’ve done rack pulls, so only went to 365 today to reacclimatize; I’ll push it higher next time. Progress is coming, slow and steady. #untamedphoenix #crunchlife @crunchrva #fitnessgoals #swolenerd #liftingnerd #jacked2018 #WhatsYourCrunchTime #💪 #🐻
Tonight the misfits are taking a break from the gym and going to the premier of #blackpanther at the #tricountycineplex. We have high hopes for this movie !!!! #ironmisfits606 #lifeoutsidethegym #gym #fit #moviepremier  #movie #marvel #innernerd #nerdsunite #swolenerd #gymrat #moviereview #instafit #fitlife #gainslife #restday
Good quick workout for the shoulders. Man, I can't wait to be done with this working late crap. I don't like having to rush through my workout. Feel like I just don't get as much done. But I still feel like u am moving in the right direction, can see a nice v taper coming back while doing dumbbell shoulder press, I like lol. #shoulderday #shoulderworkout #bouldershoulders #npc #npcgoals #npciowa #npcheavyweight #bodybuilding_motivation #bodybuilding #bodybuilder #bodybuild #bodybuilderlifestyle #bodybuilders #fit #fitlifestyle #fitfam #fitlife #gym #gymlife #gymvideos #gymhair #superherophysique #nerdswholift #swolenerd #grownow #weightlifting #eatbiggetbig #eatcleangetlean
Good quick workout for the shoulders. Man, I can't wait to be done with this working late crap. I don't like having to rush through my workout. Feel like I just don't get as much done. But I still feel like u am moving in the right direction, can see a nice v taper coming back while doing dumbbell shoulder press, I like lol. #shoulderday  #shoulderworkout  #bouldershoulders  #npc  #npcgoals  #npciowa  #npcheavyweight  #bodybuilding_motivation  #bodybuilding  #bodybuilder  #bodybuild  #bodybuilderlifestyle  #bodybuilders  #fit  #fitlifestyle  #fitfam  #fitlife  #gym  #gymlife  #gymvideos  #gymhair  #superherophysique  #nerdswholift  #swolenerd  #grownow  #weightlifting  #eatbiggetbig  #eatcleangetlean 
Haven’t posted any lifting vids for the past few days so here’s something 420lbx1 incline bench @les41st realist spotter there is✊🏾🙏🏿 thanks @contrabandsports @contrabandblacklabel for the gear
#saiyan #ultrainstinct #goku #vegeta #dragonballz #dragonballsuper #dragonballfighterz #superman #batman #flash #justiceleague #anime #swolenerd #ilift #doyouevenliftbro #bro #venom #spiderman #comics #comicbookfan #avengers
Finished up first #legday of #program3. Lots of volume in this one. Some 4x20 squats, 4x20 leg extensions, etc. 100 bodyweight calf raises with 4x6 seared calf raises. Burning the legs up, breaking them down, and forcing them to grow. I can never be accused of skipping leg day and I will make sure I build wheels of steel. #untamedphoenix #crunchlife @crunchrva #fitnessgoals #swolenerd #liftingnerd #jacked2018 #WhatsYourCrunchTime #💪 #🐻
You could drop weight fast if you want to. Go #keto, do some #intermittentfasting, or just starve yourself do a ton of cardio and burn it off. Where will it get you? #tbt to around 2010 when I dropped about 85 pounds and got down to a decent 240 (on the left). I basically ate small amounts of food and did tons of elliptical. Now compare to a couple of days ago (on the right), when I weighed... 240. Yes, I am almost exactly the same weight in both of these pictures. My point?
.
1. The scale lies. 
2. I gained what I lost plus some back. 
3. Proper nutrition and strength training changes not just weight but body composition. 
4. Did I mention the scale is a lying bitch?
...
I gained two pounds in the last 12 weeks. 3+ pounds fat lost, 5+ pounds muscle gained. ...
Do you and don’t worry about the scale. Worry about the mirror, gettin your workouts in, your diet on point, and pushing towards your goals. #untamedphoenix #fitnessgoals #swolenerd #liftingnerd #jacked2018 #💪 #🐻
You could drop weight fast if you want to. Go #keto , do some #intermittentfasting , or just starve yourself do a ton of cardio and burn it off. Where will it get you? #tbt  to around 2010 when I dropped about 85 pounds and got down to a decent 240 (on the left). I basically ate small amounts of food and did tons of elliptical. Now compare to a couple of days ago (on the right), when I weighed... 240. Yes, I am almost exactly the same weight in both of these pictures. My point? . 1. The scale lies. 2. I gained what I lost plus some back. 3. Proper nutrition and strength training changes not just weight but body composition. 4. Did I mention the scale is a lying bitch? ... I gained two pounds in the last 12 weeks. 3+ pounds fat lost, 5+ pounds muscle gained. ... Do you and don’t worry about the scale. Worry about the mirror, gettin your workouts in, your diet on point, and pushing towards your goals. #untamedphoenix  #fitnessgoals  #swolenerd  #liftingnerd  #jacked2018  #💪 #🐻
#chestdayisthebestday it was a quick one, but it was good enough to make it hard to wash my armpits after lol. Finished it off with a few sets of push-ups. Feeling stronger lately and if feels great, telling the 100's feeling pretty good. What is your favorite chest workout? #chestworkout #chestday #npc #npcgoals #npciowa #npcheavyweight #bodybuilding_motivation #bodybuilding #bodybuilder #bodybuild #bodybuilderlifestyle #bodybuilders #fit #fitlifestyle #fitfam #fitlife #gym #gymlife #gymvideos #gymhair #superherophysique #nerdswholift #swolenerd #grownow #weightlifting #eatbiggetbig #eatcleangetlean
#chestdayisthebestday  it was a quick one, but it was good enough to make it hard to wash my armpits after lol. Finished it off with a few sets of push-ups. Feeling stronger lately and if feels great, telling the 100's feeling pretty good. What is your favorite chest workout? #chestworkout  #chestday  #npc  #npcgoals  #npciowa  #npcheavyweight  #bodybuilding_motivation  #bodybuilding  #bodybuilder  #bodybuild  #bodybuilderlifestyle  #bodybuilders  #fit  #fitlifestyle  #fitfam  #fitlife  #gym  #gymlife  #gymvideos  #gymhair  #superherophysique  #nerdswholift  #swolenerd  #grownow  #weightlifting  #eatbiggetbig  #eatcleangetlean 
This Valentine’s Day, love yourself on continue to commit to your goals. Going out to eat with that awesome special someone in your life? Burn it off ahead of time. Chest and Shoulders day of #program3 and it’s awesome. Feeling pumped and awesome after pushing myself through 10 exercises and some cardio. ...
Fun fact about my 3D scan... my shoulder to shoulder width increased 0.3” in 12 weeks. “My only problem in life is that I still ft through doors.” #untamedphoenix #crunchlife @crunchrva #fitnessgoals #swolenerd #liftingnerd #jacked2018 #WhatsYourCrunchTime #💪 #🐻
This Valentine’s Day, love yourself on continue to commit to your goals. Going out to eat with that awesome special someone in your life? Burn it off ahead of time. Chest and Shoulders day of #program3  and it’s awesome. Feeling pumped and awesome after pushing myself through 10 exercises and some cardio. ... Fun fact about my 3D scan... my shoulder to shoulder width increased 0.3” in 12 weeks. “My only problem in life is that I still ft through doors.” #untamedphoenix  #crunchlife  @crunchrva #fitnessgoals  #swolenerd  #liftingnerd  #jacked2018  #WhatsYourCrunchTime  #💪 #🐻
This working late crap had got me don't some of my cardio in the morning. I hate it, but it is nice to get it out of the way; plus I had an episode of Batman: The animated series to keep me from being to bored. #batman #cardio #fastedcardio #npc #npcgoals #npciowa #npcheavyweight #bodybuilding_motivation #bodybuilding #bodybuilder #bodybuild #bodybuilderlifestyle #bodybuilders #fit #fitlifestyle #fitfam #fitlife #gym #gymlife #gymvideos #gymhair #superherophysique #nerdswholift #swolenerd #grownow #weightlifting #eatbiggetbig #eatcleangetlean
This working late crap had got me don't some of my cardio in the morning. I hate it, but it is nice to get it out of the way; plus I had an episode of Batman: The animated series to keep me from being to bored. #batman  #cardio  #fastedcardio  #npc  #npcgoals  #npciowa  #npcheavyweight  #bodybuilding_motivation  #bodybuilding  #bodybuilder  #bodybuild  #bodybuilderlifestyle  #bodybuilders  #fit  #fitlifestyle  #fitfam  #fitlife  #gym  #gymlife  #gymvideos  #gymhair  #superherophysique  #nerdswholift  #swolenerd  #grownow  #weightlifting  #eatbiggetbig  #eatcleangetlean 
Finished week 12 today with #hiit and moving into #program3 tomorrow. It’s been 12 weeks since I began shifting from powerlifting to a more aesthetics based training program. Hired a coach @crunchrva to get me moving and push me forward. The results are in for the first twelve weeks as I had a body scan today. My bodyfat dropped 1.6 percentage points, which doesn’t seem like a whole lot… until you dig deeper into the data and realize I lost 3.2 pounds of fat and gained 5.3 pounds of lean body mass. Blog post with full stats linked on my bio. #untamedphoenix #crunchlife @crunchrva #fitnessgoals #swolenerd #liftingnerd #jacked2018 #HugeBy42 #WhatsYourCrunchTime #💪 #🐻
Finished week 12 today with #hiit  and moving into #program3  tomorrow. It’s been 12 weeks since I began shifting from powerlifting to a more aesthetics based training program. Hired a coach @crunchrva to get me moving and push me forward. The results are in for the first twelve weeks as I had a body scan today. My bodyfat dropped 1.6 percentage points, which doesn’t seem like a whole lot… until you dig deeper into the data and realize I lost 3.2 pounds of fat and gained 5.3 pounds of lean body mass. Blog post with full stats linked on my bio. #untamedphoenix  #crunchlife  @crunchrva #fitnessgoals  #swolenerd  #liftingnerd  #jacked2018  #HugeBy42  #WhatsYourCrunchTime  #💪 #🐻
Best thing about having a garage gym is getting able to enjoy the weather hot or cold, especially when it snows!! Get this @flexcomics HOGWEIGHTS: SCHOOL OF SWOLECRAFT AND LIFTERY zip up hoodie & use code beast10 💪🏼😏!! #flexcomics #tuffntiny #unicornmuscle #fitfam #fitspo #instafit #fitgeek #hogweights #harrypotter #scruff #cosplay #gymlife #gymapparel #swolenerd
80% of my job as a grunt involves sitting around waiting for something to happen, 5% is layouts, 5% is PT, 5% getting reminded not to rape people, 4% other, and 1% of the time we actually get to shoot at shit. Pictures of rifles included because sometimes we get to play with toys. I just wanna go home, its leg day and i need to mentally prepare for the carnage that thid entails. #gruntlife #armythings #militarymuscle #supportmilitarymuscle #roadtotheolympia #swolenerd #legday
80% of my job as a grunt involves sitting around waiting for something to happen, 5% is layouts, 5% is PT, 5% getting reminded not to rape people, 4% other, and 1% of the time we actually get to shoot at shit. Pictures of rifles included because sometimes we get to play with toys. I just wanna go home, its leg day and i need to mentally prepare for the carnage that thid entails. #gruntlife  #armythings  #militarymuscle  #supportmilitarymuscle  #roadtotheolympia  #swolenerd  #legday 
Back and bicep day! Trying to bring some definition to These Wings, my rear poses seem to show that it might be working LOL. Seeing a few more lines and overall just look a little harder. I can't wait to be done working late this whole month is pushes my whole schedule off. #backworkout #backday #backandbiceps #npc #npcgoals #npciowa #npcheavyweight #bodybuilding_motivation #bodybuilding #bodybuilder #bodybuild #bodybuilderlifestyle #bodybuilders #fit #fitlifestyle #fitfam #fitlife #gym #gymlife #gymvideos #gymhair #superherophysique #nerdswholift #swolenerd #grownow #weightlifting #eatbiggetbig #eatcleangetlean
Back and bicep day! Trying to bring some definition to These Wings, my rear poses seem to show that it might be working LOL. Seeing a few more lines and overall just look a little harder. I can't wait to be done working late this whole month is pushes my whole schedule off. #backworkout  #backday  #backandbiceps  #npc  #npcgoals  #npciowa  #npcheavyweight  #bodybuilding_motivation  #bodybuilding  #bodybuilder  #bodybuild  #bodybuilderlifestyle  #bodybuilders  #fit  #fitlifestyle  #fitfam  #fitlife  #gym  #gymlife  #gymvideos  #gymhair  #superherophysique  #nerdswholift  #swolenerd  #grownow  #weightlifting  #eatbiggetbig  #eatcleangetlean 
Hey Mr Coach, I want you to challenge me more. ...
...
...
Well, that was a thing that happened today. I asked for it.
#untamedphoenix #fitnessgoals #swolenerd #liftingnerd #jacked2018  #💪 #🐻
Day 1 of #program3. “Arms & Lower” to work on the 💪 while getting more volume on the legs. Definitely we are pushing the intensity up with this new program. Do what your coach says and results with follow... I will follow this advice from my good friend. New macros locked in for the week. Making progress every day. #untamedphoenix #crunchlife @crunchrva #fitnessgoals #swolenerd #liftingnerd #jacked2018 #WhatsYourCrunchTime #💪 #🐻
Had a pretty good leg workout today. Everything was high reps, trying to not ask this fat off. Was grinding away then I got this sign from above (see left) along me to review the @wiltoncafe in the middle of my workout. So, I had to call and order a meal for pickup near the end of my workout. Couple omelettes, that's a good breakfast. #foodselfie #foodporn #eggs #npc #npcgoals #npciowa #npcheavyweight #bodybuilding_motivation #bodybuilding #bodybuilder #bodybuild #bodybuilderlifestyle #bodybuilders #fit #fitlifestyle #fitfam #fitlife #gym #gymlife #gymvideos #gymhair #superherophysique #nerdswholift #swolenerd #grownow #weightlifting #eatbiggetbig #eatcleangetlean
Had a pretty good leg workout today. Everything was high reps, trying to not ask this fat off. Was grinding away then I got this sign from above (see left) along me to review the @wiltoncafe in the middle of my workout. So, I had to call and order a meal for pickup near the end of my workout. Couple omelettes, that's a good breakfast. #foodselfie  #foodporn  #eggs  #npc  #npcgoals  #npciowa  #npcheavyweight  #bodybuilding_motivation  #bodybuilding  #bodybuilder  #bodybuild  #bodybuilderlifestyle  #bodybuilders  #fit  #fitlifestyle  #fitfam  #fitlife  #gym  #gymlife  #gymvideos  #gymhair  #superherophysique  #nerdswholift  #swolenerd  #grownow  #weightlifting  #eatbiggetbig  #eatcleangetlean 
Finished up #mealprepsunday with lunch and dinner preps through next Sunday. Chicken, ground beef, ground turkey. Trying a couple of new things this week to liven it up and add flavor and spice. #Untamedphoenix #fitnessgoals #swolenerd #liftingnerd #jacked2018 #💪 #🐻
They told me that I can't wear this shirt anymore. I was thankful, because it reminded me to cancel my membership.

Sunday Mass.
.
.
.
.
.
.
#toomuch #cancelled #bye #shoulders #sundaymass #gymismychurch #fitspire #gym4life #beast #skull #training #transforming #roundtwo #instafit #shredding #meltingfat #growth #strong #beastmode #swolenerd #pumped
Our inner nerds wants to know..... Which release are you most excited for in 2018? For us it’s a tie between Deadpool 2 and Infinity War !!!! #lifeoutsidethegym #innernerd #nerdy #gymlife #motivation #infinitygauntlet #infinitywar #deadpool #muscle #venom #antman #aquaman #blackpanther #powerlifting #strongman #bodybuilding #comicbook #marvel #dc #fitness #fit #instafit #gymrat #swolenerd
Today was active rest day, so went for a four mile walk. This is all about keeping the body moving while still allowing recovery. You grow when you recover, not when you’re in the gym. #Untamedphoenix #walking #cardio #fitnessgoals #swolenerd #liftingnerd #jacked2018 #💪 #🐻
Some days we have bad workouts. The trick is to reset and come at it next time better and stronger. Did exactly that today. Consistent improvement breeds physical improvement. Now that I am all about the #aesthetic stuff and working on body composition it’s more important than ever to be consistent, strong, and committed. High reps, high volume, pushing hard for this #transformationinprogress and hit my goals. #untamedphoenix #crunchlife @crunchrva #fitnessgoals #swolenerd #liftingnerd #jacked2018 #WhatsYourCrunchTime #💪 #🐻
Some days we have bad workouts. The trick is to reset and come at it next time better and stronger. Did exactly that today. Consistent improvement breeds physical improvement. Now that I am all about the #aesthetic  stuff and working on body composition it’s more important than ever to be consistent, strong, and committed. High reps, high volume, pushing hard for this #transformationinprogress  and hit my goals. #untamedphoenix  #crunchlife  @crunchrva #fitnessgoals  #swolenerd  #liftingnerd  #jacked2018  #WhatsYourCrunchTime  #💪 #🐻
Sometimes you have to know when to call it. Tired, fatigued... didn’t sleep well, wasn’t pulling what I should be. I’ll step away for now, get a good nights sleep, and go back at it hard tomorrow well rested, well fed, and ready to hit it hard. #untamedphoenix #crunchlife @crunchrva #fitnessgoals #swolenerd #liftingnerd #jacked2018 #WhatsYourCrunchTime #💪 #🐻
Life is a lot like a bow & arrow. 
You get pulled back, before shooting forward.
.
.
.
.
.
.
.
.
#TGIF #motivation #realist #gympic #gymrat #dbz #dbs #goku #vegeta #swolenerd #wings #lats #instafit #muscle #strong #beastmode #supersaiyan #training #widegrip #pullups
I hate this getting off an hour later everyday crap. Can't wait to be back on normal schedule, have to hurry through my workouts to get home and get everything else done I have to do everyday. But I got it in, shoulders burned out just had to up the intensity. #shoulderday #shoulderworkout #lateshift #npc #npcgoals #npciowa #npcheavyweight #bodybuilding_motivation #bodybuilding #bodybuilder #bodybuild #bodybuilderlifestyle #bodybuilders #fit #fitlifestyle #fitfam #fitlife #gym #gymlife #gymvideos #gymhair #superherophysique #nerdswholift #swolenerd #grownow #weightlifting #eatbiggetbig #eatcleangetlean
I hate this getting off an hour later everyday crap. Can't wait to be back on normal schedule, have to hurry through my workouts to get home and get everything else done I have to do everyday. But I got it in, shoulders burned out just had to up the intensity. #shoulderday  #shoulderworkout  #lateshift  #npc  #npcgoals  #npciowa  #npcheavyweight  #bodybuilding_motivation  #bodybuilding  #bodybuilder  #bodybuild  #bodybuilderlifestyle  #bodybuilders  #fit  #fitlifestyle  #fitfam  #fitlife  #gym  #gymlife  #gymvideos  #gymhair  #superherophysique  #nerdswholift  #swolenerd  #grownow  #weightlifting  #eatbiggetbig  #eatcleangetlean 
So, kind of pumped. Have a superhero themed trivia night benefit to go to for the child of one of my mother's cousin's. I can't remember what exactly he has but he is in and out of the hospital, we are all planning on dressing up as superheroes to lift his spirits. Going to be a fun night. @thattracismith thought you might enjoy this. #capelooksmajesticAF #supermancosplay #superhero #superherophysique #dccomics #dccosplay #dc #actioncomics #clarkkent #kalelofkrypton #kalel #kal-el #clarktosuperman #nerdswholift #swolenerd @musclenerdzllc #dccinematicuniverse #trivianight #trivia
So, kind of pumped. Have a superhero themed trivia night benefit to go to for the child of one of my mother's cousin's. I can't remember what exactly he has but he is in and out of the hospital, we are all planning on dressing up as superheroes to lift his spirits. Going to be a fun night. @thattracismith thought you might enjoy this. #capelooksmajesticAF  #supermancosplay  #superhero  #superherophysique  #dccomics  #dccosplay  #dc  #actioncomics  #clarkkent  #kalelofkrypton  #kalel  #kal -el #clarktosuperman  #nerdswholift  #swolenerd  @musclenerdzllc #dccinematicuniverse  #trivianight  #trivia 
Pushed out chest and shoulder day. Definitely feeling a bit of fatigue from the lower calories, so hopefully the revised macros will kick in a boost in the next couple of days in prep for the next program. What should I name the next program? HMU and let me know your ideas of the next program’s name. Pushing hard, feeling the burn... I really do think I’m seeing aesthetic changes which is great. #untamedphoenix #crunchlife @crunchrva #fitnessgoals #swolenerd #liftingnerd #jacked2018 #WhatsYourCrunchTime #💪 #🐻
Pushed out chest and shoulder day. Definitely feeling a bit of fatigue from the lower calories, so hopefully the revised macros will kick in a boost in the next couple of days in prep for the next program. What should I name the next program? HMU and let me know your ideas of the next program’s name. Pushing hard, feeling the burn... I really do think I’m seeing aesthetic changes which is great. #untamedphoenix  #crunchlife  @crunchrva #fitnessgoals  #swolenerd  #liftingnerd  #jacked2018  #WhatsYourCrunchTime  #💪 #🐻
Not a biiiiig fan of proteins but going to give it a shot. Especially with that flavor!!
Not a biiiiig fan of proteins but going to give it a shot. Especially with that flavor!!
Chest and triceps on a cold snowy evening. Hate getting to the gym so late, but gotta work late at month☹️. Oh well, just gotta make the workouts more efficient, getting some cardio in between exercises and keeping the overall page high. Workout Peter by @musclenerdzllc . #chestworkout #chestandtris #chestpump #npc #npcgoals #npciowa #npcheavyweight #bodybuilding_motivation #bodybuilding #bodybuilder #bodybuild #bodybuilderlifestyle #bodybuilders #fit #fitlifestyle #fitfam #fitlife #gym #gymlife #gymvideos #gymhair #superherophysique #nerdswholift #swolenerd #grownow #weightlifting #eatbiggetbig #eatcleangetlean
Chest and triceps on a cold snowy evening. Hate getting to the gym so late, but gotta work late at month☹️. Oh well, just gotta make the workouts more efficient, getting some cardio in between exercises and keeping the overall page high. Workout Peter by @musclenerdzllc . #chestworkout  #chestandtris  #chestpump  #npc  #npcgoals  #npciowa  #npcheavyweight  #bodybuilding_motivation  #bodybuilding  #bodybuilder  #bodybuild  #bodybuilderlifestyle  #bodybuilders  #fit  #fitlifestyle  #fitfam  #fitlife  #gym  #gymlife  #gymvideos  #gymhair  #superherophysique  #nerdswholift  #swolenerd  #grownow  #weightlifting  #eatbiggetbig  #eatcleangetlean 
A little shoulder work today.  I promise the old man behind me is wearing shorts.  Now the real question is would you have noticed him had I not said anything?
.
.
.
#fitness #fitnessmotivation #fitlife #fitfam #fitspo #gym #gym💪 #gymlife #workout #workoutmotivation #beastmode #beast # training #bodybuilding #bodybuildingmotivation #gainz #aesthetics #biceps #cosplay #cosplayer #cosplayfit #cosplayfitness #geek #nerd #geekstrong #nerdstrong #fitgeek #swolenerd #instafit
A little shoulder work today. I promise the old man behind me is wearing shorts. Now the real question is would you have noticed him had I not said anything? . . . #fitness  #fitnessmotivation  #fitlife  #fitfam  #fitspo  #gym  #gym 💪 #gymlife  #workout  #workoutmotivation  #beastmode  #beast  # training #bodybuilding  #bodybuildingmotivation  #gainz  #aesthetics  #biceps  #cosplay  #cosplayer  #cosplayfit  #cosplayfitness  #geek  #nerd  #geekstrong  #nerdstrong  #fitgeek  #swolenerd  #instafit 
#maildrop! 📥. Been eagerly anticipating these! Super big shoutout to @agentwondabread for hooking me up at a fair price 🤘🏾🤛🏾. These #silveragesuperman comics are 🔥🔥🔥🔥. Also! #amazingspiderman issue 184 which is the #firstappearance of #whitedragon 💥💥💥. With some #amazingspiderman issue 365 red and green holo variants (90/26) to go with my issue 365 black which is the first appearance of 🥁🥁🥁🥁 #spiderman2099 🤓 #neat . And I had to get myself some #Batman cause he’s ma #numbaone ☝🏾 Batman issue 497 #batmanbane #thebreakingofthebat. @agentwondabread even threw in a little something extra. If you like comics go give his page a follow!! I know I’ll be buying from him again. THANKS AGAIN 🤙🏾. #dccomics #manofsteel #dc #worldsgreatest #doctorfate #spidermanvillain #marvel #marvelcomics #comiccollecting #comiccollector #nerdswholift #swolenerd
#maildrop ! 📥. Been eagerly anticipating these! Super big shoutout to @agentwondabread for hooking me up at a fair price 🤘🏾🤛🏾. These #silveragesuperman  comics are 🔥🔥🔥🔥. Also! #amazingspiderman  issue 184 which is the #firstappearance  of #whitedragon  💥💥💥. With some #amazingspiderman  issue 365 red and green holo variants (90/26) to go with my issue 365 black which is the first appearance of 🥁🥁🥁🥁 #spiderman2099  🤓 #neat  . And I had to get myself some #Batman  cause he’s ma #numbaone  ☝🏾 Batman issue 497 #batmanbane  #thebreakingofthebat . @agentwondabread even threw in a little something extra. If you like comics go give his page a follow!! I know I’ll be buying from him again. THANKS AGAIN 🤙🏾. #dccomics  #manofsteel  #dc  #worldsgreatest  #doctorfate  #spidermanvillain  #marvel  #marvelcomics  #comiccollecting  #comiccollector  #nerdswholift  #swolenerd 
Being goofy, arms today. Feeling a little fatigue, so we are going to mix up the macros starting tomorrow. Hit it hard and pushing forward. This is the last week of current program.  Going for a new 3D scan on Tuesday and new program starts next Wednesday. #untamedphoenix #crunchlife @crunchrva #fitnessgoals #swolenerd #liftingnerd #jacked2018 #WhatsYourCrunchTime #💪 #🐻
Today was #hiit day. Conditioning is improving. Side shuffles, mountain climbers, jumping jacks, prowler, battle ropes, and side rope hops. #untamedphoenix #crunchlife @crunchrva #fitnessgoals #swolenerd #liftingnerd #jacked2018 #WhatsYourCrunchTime #💪 #🐻
Some tricep work last night. Superman shirt was about 30 days ago. My elbow no longer hurts when i lift "not sure if because I'm not eating meat" so I've been able to do my heavy over head tricep extensions.
Some tricep work last night. Superman shirt was about 30 days ago. My elbow no longer hurts when i lift "not sure if because I'm not eating meat" so I've been able to do my heavy over head tricep extensions.
Who needs fasted cardio?  It's all about fasted weight training haha.  Though I am chugging some bcaa's.
.
.
.
#fitness #fitnessmotivation #fitlife #fitfam #fitspo #gym #gym💪 #gymlife #workout #workoutmotivation #beastmode #beast # training #bodybuilding #bodybuildingmotivation #gainz #aesthetics #biceps #cosplay #cosplayer #cosplayfit #cosplayfitness #geek #nerd #geekstrong #nerdstrong #fitgeek #swolenerd #instafit
Rows, rows, and more rows tonight for back and biceps workout. I hit some other stuff too of course, but it was Focus mostly on Rose. And it felt good! Training has been going great, feel like I am seeing some results and it was time to kick it up another notch. Haven't felt this motivated to see some results in a long time, stay tuned. #backworkout #curls #npc #npcgoals #npciowa #npcheavyweight #bodybuilding_motivation #bodybuilding #bodybuilder #bodybuild #bodybuilderlifestyle #bodybuilders #fit #fitlifestyle #fitfam #fitlife #gym #gymlife #gymvideos #gymhair #superherophysique #nerdswholift #swolenerd #grownow #weightlifting #eatbiggetbig #eatcleangetlean
Rows, rows, and more rows tonight for back and biceps workout. I hit some other stuff too of course, but it was Focus mostly on Rose. And it felt good! Training has been going great, feel like I am seeing some results and it was time to kick it up another notch. Haven't felt this motivated to see some results in a long time, stay tuned. #backworkout  #curls  #npc  #npcgoals  #npciowa  #npcheavyweight  #bodybuilding_motivation  #bodybuilding  #bodybuilder  #bodybuild  #bodybuilderlifestyle  #bodybuilders  #fit  #fitlifestyle  #fitfam  #fitlife  #gym  #gymlife  #gymvideos  #gymhair  #superherophysique  #nerdswholift  #swolenerd  #grownow  #weightlifting  #eatbiggetbig  #eatcleangetlean 
Proper muscle activation on an isolation movement. If you use too much weight on an isolation movement, im using inclined dumbell flies as an example, and the primary muscle cannot handle the weight, in this case being the upper pectoral, then the supplementary muscles will end up taking over, front deltoids and biceps. Just because i could do this movement with a 60lbs dumbell doesnt mean that i should. Using a lighter weight, 30lbs in this example, ensures that i can use a full range of motion with a proper strecth of the pec at the bottom and a good squeeze at the top, using a minimal amount of the front deltoid and biceps. Also be sure to keep a slight bend in the elbow during the movement, slight bend not fully curled in. #trainhard #trainsmart #stopegolifting #fullrangeofmotion #militarymuscle #supportmilitarymuscle #roadtotheolympia #swolenerd #chestday
Proper muscle activation on an isolation movement. If you use too much weight on an isolation movement, im using inclined dumbell flies as an example, and the primary muscle cannot handle the weight, in this case being the upper pectoral, then the supplementary muscles will end up taking over, front deltoids and biceps. Just because i could do this movement with a 60lbs dumbell doesnt mean that i should. Using a lighter weight, 30lbs in this example, ensures that i can use a full range of motion with a proper strecth of the pec at the bottom and a good squeeze at the top, using a minimal amount of the front deltoid and biceps. Also be sure to keep a slight bend in the elbow during the movement, slight bend not fully curled in. #trainhard  #trainsmart  #stopegolifting  #fullrangeofmotion  #militarymuscle  #supportmilitarymuscle  #roadtotheolympia  #swolenerd  #chestday 
Despite a late night watching the Super Bowl, a cheat day yesterday, and a low amount of sleep... I pushed my back day out and beat four of my exercise’s previous records including getting up to 140 on my 8x8 bent over rows. #untamedphoenix #crunchlife @crunchrva #fitnessgoals #swolenerd #liftingnerd #jacked2018 #WhatsYourCrunchTime #💪 #🐻
Since I'll be working late for the foreseeable future to get my business going, guess I'll be in and out of the gym before the sun comes up.  Gotta do what you gotta do. .
.
.
#fitness #fitnessmotivation #fitlife #fitfam #fitspo #gym #gym💪 #gymlife #workout #workoutmotivation #beastmode #beast # training #bodybuilding #bodybuildingmotivation #gainz #aesthetics #biceps #cosplay #cosplayer #cosplayfit #cosplayfitness #geek #nerd #geekstrong #nerdstrong #cosfit #swolenerd #instafit
Since I'll be working late for the foreseeable future to get my business going, guess I'll be in and out of the gym before the sun comes up. Gotta do what you gotta do. . . . #fitness  #fitnessmotivation  #fitlife  #fitfam  #fitspo  #gym  #gym 💪 #gymlife  #workout  #workoutmotivation  #beastmode  #beast  # training #bodybuilding  #bodybuildingmotivation  #gainz  #aesthetics  #biceps  #cosplay  #cosplayer  #cosplayfit  #cosplayfitness  #geek  #nerd  #geekstrong  #nerdstrong  #cosfit  #swolenerd  #instafit