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#fitpham8,363 POSTS

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User Image micha_sierra Posted: Jan 18, 2018 1:25 AM (UTC)
1stphorm
119
0 Clarendon
Todayyy was crazy. Class from 8:30-5 but still managed to hit the gym! And now currently studying. The gym is my outlet and it's so necessary for me to fit it in to stay sane with my work load in school. It's more mental than anything. Soooo with that being said I smashed some legs this evening check it out!! Glutes/hammies
Stretch and Glute activation
1. Cable kick backs 15x3 each leg
2. Cable pistol squats 10x3 each leg
3. Superset
-BB squats 5x3 (heavy) -RB glute bridges 12x3
4. Weighted Glute hypers 15x3
5. DL's on Row machine 12x3
6. Hamstring curls 12x3 dropset last set and do 15 more
7. Calf raises on leg press machine 20 toes straight ➡️ 15 toes out ➡️ 15 toes in x3
Finishers:
1. On platform about 6 in off the ground grab some DBs and do 10 curtsy lunges with leg coming down onto the ground ➡️ 10 single leg incline glute bridges ➡️ 10 glute bridges using both legs ➡️ 10 single leg glute bridges ➡️ 10 weighted curtsy lunges... do this circuit x2
2. Body weight squats on undo ball 15x3 •


#fitness #gymshark #gymsharkwomen #getfit #fitpham #1stPhorm #IAm1stPhorm #LegionofBoom #duespaid #hardwork #legionnaire #strongbody #fitness #workinonmyfitness #fitnessinspiration #fitspo #strongisbeautiful #wedowork #bethe1 #fitnessmodel #model #consistencyiskey #gimmeprotein #fitgoals #motivation #workhard #womenwholift #110percent #islandlife #vetstudent
User Image mike_the_catalyst Posted: Jan 17, 2018 9:42 PM (UTC)

16
3 Normal
Wednesday Shift Complete. 'Ats a Wrap Peeps! Changing out the Tux & off to the gym for "Pull Day".
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New splits= Presses/Pulls/Shoulders & Abs/rest/legs/repeat
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Adding Cardio back in slowly while my body adjusts to a stricter/cleaner diet. The point is to make sure fat is being burned as an energy source in the production of new lean muscle tissue. Dont lose weight, Build Muscles!

#IAM1STPHORM #bethe1 #gains #bodybuilding #aesthetics #powerlifting #strengthtraining #athletics #athlete #HDubNd #hardworkanddedication #healthy #fit #fitness #fitspo #gymislife #pumplife #abs #2018strong #instagood #buildabetteryou #bulkingseason #shreddingseason #fit #fitpham #muscles #lean #strong #transohorm #buildabetteryou #GetYourFitTogether #mealprep
User Image yamofit Posted: Jan 17, 2018 6:54 PM (UTC)

43
1 Normal
User Image fitcitystl Posted: Jan 17, 2018 6:30 PM (UTC)

79
3 Normal
Don't forget lats, fam!
Resident badass: @theptboss
User Image pamelafitfashionable6 Posted: Jan 17, 2018 6:24 PM (UTC)

64
1 Normal
Eddie and I want to THANK everyone for all of the support in voting and sharing our post for America's Fittest Couple #AFCC2. In a few days we will find out who won the trip to Hawaii 🏝 As well a workout session with our trainers Heidi and Chris Powell they are the ultimate fitness power couple💪We are so blessed to have such phenomenal friends and family in you all!! Thank you again💗 #oxygenexhale #oxygenmagazine #happymommy #happymarriage #Fitfam #fitpham #bossofmybody #policemuscle #policedaddy #bluelinefamily #bluelivescollection #100to0
User Image socher53 Posted: Jan 17, 2018 2:42 PM (UTC)

23
0 Clarendon
Seriously can’t get over how convenient it is that you can just grab a pack of your daily nutrients out of a box in the morning and take it all with you. So much easier that having to sort through every single pill bottle. With antioxidants, multi vitamins, CoQ10, fruits/veggies, probiotic, and EFA all in one pack, it makes it so easy to make sure your always on top of your game. Be sure to check the link in my bio to go get yours today! #legionofboom #iam1stphorm #fitpham #1stphorm
User Image alphalacrosse Posted: Jan 17, 2018 1:55 PM (UTC)
67
1 Clarendon
NYPD Off duty officer representing #alphalacrosse and @tomahawkshades. Great pic. #respecttheblue
#Repost @bigfrankk13
・・・
Was nice to be in the heart of the city without working a 16 hour shift! 😎😎
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Spent #TomahawkTuesday walking around the city with my #TomahawkTwins @tomahawkandrew & @tomahawkryan! (And even the little sis @caitlin.shapiro !😁)
Don’t forget to get yourselves some shades and use my code “BigFrankk13” to save some cash! 😎
Also got to visit and make new friends at @wolaco ’s store front! Awesome owners and an awesome brand & I’m excited for the future with them!
______________________________________________________________
📸: @tomahawkryan (Obviously, who else would be taking such dope photos of me?! 😎😂)
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#CopLife #NYPD #ThinBlueLine #FitCops #BlueLineBeasts #BackTheBlue #Leos #LeoAthletes #LeoFit #ThickBlueLine #FitBlueLine #PoliceFitness #PoliceFitnessNutrition #1stPhorm #Iam1stPhorm #1stPhormAthlete #1stPhormAthleteSearch #BeThe1 #WeDoTheWork #DuesPaid #FitPham #LegionOfBoom #TomahawkShades #TomahawkTuesday @TomahawkShades @BlueLineFlex @1stphorm @nodonutshere @officerashleysmith @aaronsummers @kev_ot227 @BlueLineBeasts @iamleolete @pointblankenterprise @bluelinefit @bluelivescollection @glockinc @thick_blueline @thinbluelinesfinest @thinblueisland @thin_blue_line_athletics
User Image blackwoodz61 Posted: Jan 17, 2018 11:14 AM (UTC)

39
2 X-Pro II
When I first got this notebook at summer smash I thought it was one of the coolest things I’ve ever gotten. But I had the dilemma of what to use it for. I really had no use for a notebook that I could think of. Well six months later if finally figured it out!! Time to re-listen to The MFCEO Project and this time I’m taking notes.. physical ones. #Phamily #NeverSettle #MyTransPHORMation #WeightLoss #MuscleBuilding #Transformation #MyTransformation #Supplements #Nutrition #Fitness #FitnessJourney #fitpham #MyTranPHORMationStartsToday #1stphorm
#legionofboom #teamgibby #gibbygang #dowork #iam1stphorm #instafitness #s2faction #xistfitness #xistfit #100to0
Great workout today. Getting back to flow of things. Great community and people who work hard. #Fitpham we always help and coach up each other when needed. #strengthandconditioning
User Image yoitsmi_fitness Posted: Jan 17, 2018 2:10 AM (UTC)

44
4 Clarendon
Check out that Time Under Tension! My biceps used to be the hardest for me to fatigue, but now I know that slow and steady wins the race. Always try slowing down your reps every once in a while for the burn that hurts so good! 🔥
Current Bicep Situation:
Underdeveloped and storing a lot of fat. But not for long 😉
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#bulking #fitnessmotivation #fitness #fitnessgoals #fitfam #fitlife #fitgirls#fitpham #girlygains #peachseason #bodybuilding #gains #gymshark #gymsharkwomen #legday #pump #girlswholift #girlswhosquat #iifym #ifbb #ifbbbikini #peachsquad #gluteworkout #womenaesthetics
#womenworkoutvideos #gymgirlvids
Was nice to be in the heart of the city without working a 16 hour shift! 😎😎
______________________________________________________________
Spent #TomahawkTuesday walking around the city with my #TomahawkTwins @tomahawkandrew & @tomahawkryan! (And even the little sis @caitlin.shapiro !😁)
Don’t forget to get yourselves some shades and use my code “BigFrankk13” to save some cash! 😎
Also got to visit and make new friends at @wolaco ’s store front! Awesome owners and an awesome brand & I’m excited for the future with them!
______________________________________________________________
📸: @tomahawkryan (Obviously, who else would be taking such dope photos of me?! 😎😂)
______________________________________________________________
#CopLife #NYPD #ThinBlueLine #FitCops #BlueLineBeasts #BackTheBlue #Leos #LeoAthletes #LeoFit #ThickBlueLine #FitBlueLine #PoliceFitness #PoliceFitnessNutrition #1stPhorm #Iam1stPhorm #1stPhormAthlete #1stPhormAthleteSearch #BeThe1 #WeDoTheWork #DuesPaid #FitPham #LegionOfBoom #TomahawkShades #TomahawkTuesday @TomahawkShades @BlueLineFlex @1stphorm @nodonutshere @officerashleysmith @aaronsummers @kev_ot227 @BlueLineBeasts @iamleolete @pointblankenterprise @bluelinefit @bluelivescollection @glockinc @thick_blueline @thinbluelinesfinest @thinblueisland @thin_blue_line_athletics
User Image micha_sierra Posted: Jan 17, 2018 12:39 AM (UTC)
1stphorm
170
9 Aden
Tricep Tuesday?? 💪🏼💪🏼
Chest/tris
1. Smith machine bench press 10,8,8,6 (increase weight as you decrease reps
2. Dropset DB flies 12 reps then 15repsx3
3. Single arm chest press machine 12x3 each arm
4. Single arm lying down tricep extension 12x3 each arm
5. Bent over single arm tricep extension 15x3 each arm
6. Dropset cable tricep extensions 10 reps then 12 reps x3
7. Cable overhead tricep extension 10x3
Finisher: 10 tricep dips ➡️ incline plyo push-ups to failure •


#fitness #gymshark #gymsharkwomen #getfit #fitpham #1stPhorm #IAm1stPhorm #LegionofBoom #duespaid #hardwork #legionnaire #strongbody #fitness #workinonmyfitness #fitnessinspiration #fitspo #strongisbeautiful #wedowork #bethe1 #fitnessmodel #model #consistencyiskey #gimmeprotein #fitgoals #motivation #workhard #womenwholift #110percent #islandlife #vetstudent
User Image 5kcrate Posted: Jan 16, 2018 5:46 PM (UTC)

162
1 Normal
What’s your excuse? 📸@runningfervor
Braved the 19 degree cold this morning and still got a workout in this morning.

You really don’t appreciate the value of pre-workout nutrition until you’ve gone without any.

I usually workout at 5am and I don’t wake up early enough to get a good meal in and and give it time to digest and give me fuel for my workouts.

And that’s where Phormula-1 and Ignition come in clutch❗️

With these fast digesting protein and carb supplements I am able to throw these in with my preworkout supplement (right now Project-1) and down them on my way to the gym, giving me ample fuel and nutrients for my early workouts.

This morning, unfortunately I was out of both so I went to workout with an empty stomach and let me tell you, I could really tell the difference. After only half my workout I was gassed, not able to lift what I wanted to. Even though my mind said I could my body didn’t have the proper fuel to perform properly. I still gave it my all though!

I am sharing this to show that if you don’t think eating anything before your workout is important it is VITAL for you to be able to perform at your best!

Incline bench 4x8-10
Flat DB fly 4x8-10 superset with chest press machine 4x10 each arm then 10 both.
Flat DB press 4x8-10 with calf raises 4x20
Then 2 min 20 sec plank.
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#phormula1 #ignition #propernutrition #preworkoutfuel

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