#leofit

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. . Wasn't the best leg day today, but worked through it. . . Finished up with this superset: Stiff Leg Deficit Deadlifts / Stability Pistol Squats. . . I highly recommend this workout. Let me tell you, the pistol squats are a Hell of a lot more challenging after your glutes and hamstrings are fatigued. . . I thought today was going to be a BIG leg day, but as soon as I started barbell squats I felt Weak.. . . I'm sure you can relate. I absolutely HATE days like these. They're frustrating to say the least. . . Only thing to do is modify your training session and keep working. Not every day is going to be your best day lifting. . . It sucks, but it is what it is. Just get through your workout the best you can and look forward to a better tomorrow! . . Just keep in mind how blessed of a problem that is to have! I hope everyone has a great night! . . . . . . . . . #IAM1STPHORM #100to0 #DuesPaid #LegionofBoom #NasmCPT #TrainSmart
Airsoft!!! 3rd game... great training + lot of fun! #fitcop #Airsoft #leofit #Crossfit #fitness #Training #fitcop #inked #tattoo #airsoftcommunity #airsofter
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Endurance pack, V2.0! Launching end of month! Already available in white, but other colors will soon be updated along with a new color, coyote brown! The longer chest harness now easily fits any flask, large phones, or anything else you want plus the chest harness is now on sternum sliders with a safety whistle built in! Check it out here: http://ow.ly/GM7e30inBtH . . DM me for a DISCOUNT code for Family & Friends πŸ€™πŸ½ #repost #hydrationpacks #coyotebrown #leofit #leo #lawenforcement #thinblueline #bladderpack #newitem #inovation #runninggear #run #runnerslife #runtrails #trailrun #ocr #training #fitness #runhappy #runitoff #runitfast #runmotivate #runnersofinstagram #runnerscommunity #outdoors #optoutside #orangemud @orangemud
Real people, real results. Six months separate these two pictures 08/17- 02/21. From little fat fu*k beat cop to a lean mean fighting machine! Andy @livfit_motiv has worked his ass off and most importantly has trusted the process. It hasn't been easy but it sure as hell has been worth it. You too can have results just like Andy's, I can help you. You don't have to be in Miami to receive the benefits from the Garage Gym process, I can write you a nutritional and training program no matter where you live. DM for information on training and diet at my gym or from your location. #garagegymmiami #liveit365 #ggleotraining #realpeoplerealresults #transformation #loseweight #bodybuilding #getfit #befit #thinblueline #longlivethebrotherhood #police #miamidadepolicedepartment #miamidadesrt #swat #copfit #fitcop #leofit #leofitness #leanmeanfightingmachine #lawenforcmentfamily #miamipolicedepartment #miamipd #cityofmiamipolice #floridahighwaypatrol #fhp #hialeahpolicedepartment
Boxes in mirror are higher than they appear. #justkidding I actually conquered 24" on the last set thanks to @ashlynnjulia at @music.city.fitness pushing me to get it - #notbadfor46 #notbadforanoldman #mirrorimage #boxjumps #legday #jumphigher @repfitnessequipment #getupthere #trainhard #trainforlife #leofit
Who ACTUALLY monitors their rest periods?? . . This is one of the most over looked aspects of training, but one of the most important! . . Too much or too little rest can have a significant affect on your goals. What those goals are, depends on the amount of rest you take in between sets. . . Here's a general guide to follow (No, I didn't make this up haha). . . πŸ”ΉοΈMaximal strength (1-5 reps): Rest periods should be between 3-5 minutes. 3 minutes is about the time it takes for your body to fully regenerate ATP. . . πŸ”ΉοΈ Hypertrophy/Muscle Growth (6-12 reps): Rest periods should be between 0-60 seconds. Shorter rest periods can cause a greater release of anabolic hormones (McCall et al, 1999). Keeping an increased blood flow to your muscles, is going to be more beneficial for muscle growth as well. . . πŸ”ΉοΈMuscle Endurance (12-20+ reps): Rest periods should be between 0-90 seconds. . . . Start monitoring your rest periods! I promise, it makes a HUGE difference in your training. . . . . . . #TrainDifferent #TrainSmart #iam1stPhorm #CertifiedPersonalTrainer #NASM #NasmCPT #DuesPaid #Restperiods #fitgoals #FitCop #LEOfit #NicAraFit #AraFit
Failed on my 235 squats but added the new workouts into my session. 😭 I tried a new @bpi_sports preworkout that @oldgreybeard68 turned me onto. Looks like I'm going to have to up it to two scoops on Wednesday. @onehealthybod #ohbguy #fitdad #singgledadlife #dadswholift #dadbod #leofit #gangstagainz #cardioisafourletterword #barbellsandbadges #bluelinefit #bluelineathletics #bluelineflex #fitcops #fitcop #guyswholift #livesore #fitness #legdayeveryday #legdayeveryotherday #stronglifts5x5 #notbadfora38yearold
Glory is something that some men chase and others find themselves stumbling upon, not expecting it to find them.Β  Either way it is a noble gesture that one finds bestowed upon them. My question is when does glory fade away and become a wrongful crusade, or an unjustified means by which consumes one completely? Stay fit, stay alive, and always stay humble!!! #thinbluelinetattoo #fitness #backtheblue #wyoming #lawenforcement #legionofboom #duespaid #weputinwork #iam1stphorm #cops #bluelinefit #bluelinebeasts #fit_4_duty #fitness #motivation #patrol #veteran #barbellsandbadges #neverquit #1stphormathletesearch #tactical #bluelinebeasts #bluelinefit #thick_blueline #physiqapparel #militarymuscle #thickblueline #fitnessmotivation #tacticalathlete #americanoperatorsupplements @american_operator_supplements #bestself #leofit
I'm a believer in going heavy on the big 3 - squat, bench, and deadlift. However, everything else that I do in the gym is about volume. Reps on reps on reps. #reps #volume #conditioning #lean #shoulders #fit #fitness #fitnessmotivation #workout #workoutmotivation #leo #leolete #leoathlete #police #policefitnessnutrition #fitforduty #copsthatlift #leofit #thinblueline #lafitness #almost40 #choosetobefit #intensity #gym #gymrat
I'm fergalicious (so delicious) My body stay vicious. I be up in the gym just working on my fitness. Don’t just prepare for one thing, prepare for everything. There’s always work to be done, even when you’re taking a break. #crossfit #oly #olympiclifting #powerlifting #bodybuilding #homegym #garagegym #LeoFit #completenutrition #fitness #fitcops #policefitness #thinblueline #igfit #fitfam #wod #veteran #infantry #11b #11bravo #riseandgrind #getupandgrind #neverquit #nevergiveup #pipehitter #beawesome #america #deadlift #beard #serviceopen
Hellz to the yeah! I totally forgot to post this yesterday. After failing Monday and Wednesday I finally completed the heaviest weight yet on squats. I'm giving myself high fives. πŸ™‹β€β™‚οΈ @onehealthybod #ohbguy #fitdad #dadswholift #dadbod #leofit #gangstagainz #barbellsandbadges #bluelinefit #bluelineathletics #bluelineflex #fitcops #fitcop #guyswholift #livesore #fitness #legdayeveryday #legdayeveryotherday #stronglifts5x5 #notbadfora38yearold
Since it was one of the first days that I had been in town and it was in the mid 70s and sunny figured I’d get in my second run of the day done on the beach! βš«οΈβ˜ οΈπŸ”΄βš«οΈβ˜ οΈπŸ”΄βš«οΈ @1stphorm #iam1stphorm #1stphorm #legionofboom #neversettle #duespaid πŸ”΄βš«οΈβš”οΈπŸ”΄βš«οΈβš”οΈπŸ”΄βš«οΈ #swat #Police #sheriff #lawenforcement #leolete #athlete #leofit #stayfit #backtheblue #thinblueline #thickblueline #bluefamily #fitness
Y’all enjoy your Friday vibes, I’ll just be over here like πŸ‘‹πŸΌ . . . #workingweekends #rbf #fridaymood #fitcops #fitfam #iamleo #leofit #leoathlete #thinblueline #police #femalecops #ladycop #womeninuniform
β€œA lion doesn't concern itself with the opinion of sheep.” - @georgerrmartin πŸ¦πŸ™…πŸ»β€β™‚οΈπŸ‘ ______________________________________________________________ More recently I’ve been applying this quote to my everyday life. People always going to talk, whether it’s bad or it’s good, either way don’t matter! In this day and age all you should be worried about is bettering yourself! πŸ’ͺ🏼πŸ’₯ ______________________________________________________________ Shoutout to 3 men who truly show me how to put that quote to real life. These 3 guys have shown me that it doesn’t matter what people say or think about you, as long as you know you’re pushing yourself to be better than you were the day before. Those 3 men are @nodonutshere , @chris_puck_33 & @huge_fat_loser. Time and time again these 3 guys have shown me whether personally or from afar what the benefits are of not giving a fuck and pushing forward. I consider these three #Phamily both in the fitness world and through our shared career choices with the NYPD. Thank you guys for continuing to lead the pack of lions, leaving behind the sheep! 🦁πŸ’ͺ🏼πŸ’₯ ______________________________________________________________ πŸ“Έ: @tomahawkryan 😎😎 ______________________________________________________________ #NYPD #ThinBlueLine #FitCops #BlueLineBeasts #BackTheBlue #Leos #LeoAthletes #LeoFit #ThickBlueLine #FitBlueLine #PoliceFitness #PoliceFitnessNutrition #1stPhorm #Iam1stPhorm #1stPhormAthlete #1stPhormAthleteSearch #BeThe1 #WeDoTheWork #DuesPaid #FitPham #LegionOfBoom #TomahawkShades #TomahawkTuesday #FlexFriday @TomahawkShades @Wolaco @BlueLineFlex @1stphorm @nodonutshere @officerashleysmith @aaronsummers @kev_ot227 @BlueLineBeasts @iamleolete @pointblankenterprise @bluelinefit @bluelivescollection @glockinc @thick_blueline @thinbluelinesfinest @thinblueisland @thin_blue_line_athletics
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