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
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 #💪 #🐻
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 #💪 #🐻
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 #💪 #🐻
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 #💪 #🐻
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 #💪 #🐻
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
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 #💪 #🐻
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.
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