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◾️ @1stPhorm ELITE ATHLETE ◾️ 👮🏾‍♂️ x14 Years ◾️ Lifetime Natural ◾️ Professional Student ◾️ Daily Workouts Posted #IAM1STPHORM


Stories by @big_ty_russ

If all you do is workout, your life is boring! Don’t get too caught up in living a healthy life while forgetting to LIVE in the process. ~Ty #LiveLoveCelebrate 

Read a quote from Sly Stallone today that said, “The older one gets, the harder they must push”. Nothing is closer to the truth! It never gets easier, no matter how long you’ve been doing this. Knowing this helps me gain the perspective that having 7 knee surgeries should not be an excuse for me NOT to do squats. In fact, it should push me to do them more (thanks @kelly.pollman ). So today, I slapped on the maximum amount of plates and got busy with the Hack squats. _ Here’s a tip: When doing squats, your foot positions mean everything! if you’re focusing on working the quads, keep your feet closer together. If you’re focusing on building the hamstrings and glutes, your feet should be spread apart. For me, I have always been quad dominant, so developing my hamstrings takes top priority during my leg days. Also, instead of using your back to push the weight up, (which is what I see so many people doing), focus on staying flat footed and use your legs to get the weight up. Poking your ass out and using your lower back to move the weight will surely result in pain in that area and possibly injury. The idea is to train smart and make the most out of your sessions, not to do what you see everyone else doing with the idea that you’re gonna look like them. Hope this helps. If you’re experiencing PAIN in the lower back after squats, or your soreness is more in your back than your legs, you’re doing it wrong and you need to reconstruct your method. Drop the weight and practice your form and technique. For those truly looking to make improvements, It’s not about the look as much as it’s about the feel! ~Ty #iam1stPhorm  #LegionOfBoom  #Squats  #WeDoTheWork  🎥 @nene_cramutola 

🖤❤️ Oh yea, we smell good too 🤗. Happy Lovers Day to my beautiful Queen @nene_cramutola  ❤️🖤. #Love  #Peace  & #HairGreese 

I’m not your typical pretty boy posing for a picture in a fancy gym with a “cool” pre workout. I’m rough, rugged and raw, hoody up, hands powdery as hell from digging in the pre workout jar. Drinking this fuel to start the engine, leading towards a crazy ass workout. If you’re anything like me, you understand that a good pre workout turns you into a different kind of beast! Your energy levels raise, Your intensity during the sets is unparalleled, and you’re focused on one thing and one thing only, GETTING THE MOST OUT OF YOUR WORKOUT! And Project 1 by @1stphorm  delivers on all of these, AND THEN SOME! Of course if you follow my stories you already know that it’s my favorite pre workout of all time. But what you may NOT know is the fact that Project 1 has BCAA’s inside. Yup, it’s one of the only pre workouts in the world that does. Why is this important? Because branch chain amino acids help prevent you from slipping into a catabolic state during your training, making sure you keep the muscle you’re working hard towards building. This is extremely beneficial for anyone who trains on an empty stomach. Project 1 also happens to taste WAYY TO GOOD to be a pre workout, so sometimes I find myself sipping it throughout my entire workout and preserving that energetic feeling for a few hours post workout as well. It’s the best pre workout for me being as tho I often train right before heading into work and dealing with the day to day struggles of Law and Public Safety. 👮🏾 _ Hit me up if you’re looking to try Project 1. I have a code that will get you free shipping and when you place your order, I’ll be sending you a personalized “GoHard365” wrist band to go with it. Just shoot me a screenshot of your order number along with the address you’d like me to send the wrist band to and I got you. 💯 ~Ty #iam1stphorm  #project1  #preworkout  #Hard 

Time for some Real Talk... _ Getting in shape is HARD, let’s cut the shit! I work out 5-6 days a week, pretty steady with my diet in regard to what I normally eat, yet I’m STILL not at the desired body I would like to have. _ There’s days when I feel like I’m on the right path, and there’s days when I feel like I’m carrying too much fat. _ Yes, I am stronger than the average, I won’t lie about it. And No, I don’t take steroids or anything outside of the supplements by the almighty @1stphorm.  But I find myself wanting MORE often. _ There was a time when all I cared about was my physique. I’ve posted pics before showing this. Then, three injuries that all lead to surgeries created a paradigm shift for me, and all I began to care about was getting my strength back and beyond. _ I feel like I’ve accomplished that goal, and now it’s time to do something ELSE. _ But I also know it’s a PROCESS! No two ways about it. There’s no easy way. _ The food must be prepped! The cardio must be done. The workouts must be consistent. The sleep must be important. The stress levels must be down. _ If you’re on the same journey as myself, or embarking on a fitness journey of your own, please understand that life is not going to move out of your way in order for you to be successful at it. You’re gonna have to MAKE IT HAPPEN! You job isn’t gonna change for you. Your spouse/partner isn’t gonna change for you (or at least they shouldn’t have too), your family isn’t gonna change for you! _ Take it one day at a time and keep the understanding in your mind that yes, it is hard, and yes, you can and most likely will get overwhelmed at some point. _ But damnit, if you find it in you to keep putting one foot in front of the other, every single day, I promise you it will all be worth it! _ Stay real, forward progress, by any means necessary! ~Ty #iam1stphorm  #transphormation  #Grind  📸 @nene_cramutola 

Another Day In The Office! Hit some chest like we do on 96.3% of Monday’s, aka, #internationalchestday . If you were checking out my story, you’ll know that I worked up to 405 for a few reps. Decided to hit 3 more sets of 405 x3 after the initial set for x7. Here’s the entire breakdown: _ • Flat Bench Barbell Press: 135 x25, 225 x12, 315 x10, 405 x7, 405 x3, 405 x3, 405 x3. • Incline Dumbbell Fly: 50 x12, 50 x12, 55 x10, 55 x10 • Pec Dec Fly superset w/ Decline Hammer Strength Press: 7 sets x10. • Dips superset with Pull Ups: 3 sets 12 reps _ Kept the volume somewhat high while keep the weight moderately heavy. Be sure to cut your rest time to 1 minute max, and if you’re really bold, do a set of 25 push ups in between exercises. That’ll really push your chest to another level. 💪🏾 #iam1stphorm  #wedothework  (this workout, like all my workouts, is unisex. Choose the weight that suits your goals, and get it done!) ~Ty 🎥 @nene_cramutola 

It was in THIS MOMENT that I told @bellahlosing  that she had a REAL CHANCE, just like everyone else, at winning the @1stphorm  Elite Athlete Search. _ Her work, her dedication, her love for life, is all she needed. _ However, she took it a step further....SHE BELIEVED ME! _ She believed me because she already believed in herself way before she met me! _ It shows In her DAILY actions! _ Don’t believe me, follow her and see for yourself. _ Confidence, Charisma, Passion, Drive, all while promoting a positive message and endless love for people. _ They called me out to train with @bellahlosing  and give her some words of encouragement. Turns out, by the end of this workout, I was more inspired and moved by her and her journey than I could possibly ever imagine. And I am most definitely a better person because of meeting her and aligning myself with her story. _ So, here’s my initial congratulations to my good friend, and newest @1stphorm  Elite Athlete, @bellahlosing ! No one in the world deserves this more than you and I am extremely proud of you. _ You worked for it, you’ve earned it, now let’s KEEP GOING! _ Welcome to the Phamily home girl. ~Ty 💙 #iam1stphorm  #wedothework  #transphormation 

Hey @big_ty_russ  and @nodonutshere , what do y’all think about this CrossFit Workout? 💪🏾😂 . j/k, I have nothing but respect for the #CrossFit  community. Some of the toughest workouts and people I’ve ever come across, Real Talk. Y’all can keep it tho, it ain’t for ya boi. #Honesty  #iam1stphorm  #Bodybuilder  #4Life 

Today was an amazing day for an amazing cause. Fallen Hero’s workout put together by @bluelinestrengthtraining , commemorating the life and service of Baltimore County Police Officer Amy Caprio. I’ll do a post later today regarding my personal feelings for the cause, but for now please enjoy these pics from today’s amazing event. I am very grateful to have been a part of today. #ThinBlueLine  #iam1stphorm  #wedothework  #AllLivesMatter 

Another Day In The Office! There’s a reason why I’m wearing my work pants during this workout...please allow me to explain. _ I was NOT gonna work out today, REAL TALK. Got in late last night from a stressful day at work, and didn’t wake up with the normal vigor and fire that I’m used to. Drove to the gym late, sat in the parking lot longer than normal, and really beginning typing up a message on why I was just gonna go grab some food before work and skip today’s workout. So I changed into my uniform (while I was in the car, yup, I do that too), and proceeded to drive toward some comfort food before work. _ Now, I’m not gonna lie to you about some magical moment that I had where I heard a voice of some sort, pushing me to go train. Truth be told, I just said fuck it, let me take my ass in here and do something cause I know if I don’t, ima be mad as hell at myself later”. And that’s how this 25 minute workout was born. Here’s the breakdown: _ • Hammer Strength Iso Lat Pulls: 3 sets 10-15 reps • Wide Grip Lat Pulldowns superset w/ Tricep Rope Extensions: 3 sets 10-15 reps • Wide Grip Pull Ups: 2 sets, 12 reps _ Nothing fancy, no crazy PR’s set, just another day in which I found myself having to get it done the best way possible. Truth be told, NO ONE FEELS LIKE DOING THIS SHIT EVERY DAY! Don’t be fooled. But the people who usually succeed are the people who understand that baby steps are better than no steps! If you’re pressed for time, or just don’t feel like being in the gym for long, try this quick workout and do what I did, raise your intensity once you start. I can honestly say I felt MUCH BETTER after I completed the workout, than had I skipped and went straight to work to endure some more Hell. At least I’m a little bit more prepared mentally AND physically to take on the bullshit👊🏾. ~Ty #iam1stphorm  #wedothework  #NoExcuses 

Another Day In The Office. Here’s your next shoulder workout. Get a good pump by increasing your intensity, and tag me in the video if you post it. Here’s the breakdown: _ • Reverse Dumbbell Fly: 4 sets 12-15 reps • Standing Military Press: 4 sets, 10, 10, 6, 1 • Upright Row: 4 sets 10-12 reps • Side Laterals: 4 sets 10-12 reps Hammer Strength Row superset w/ Hammer Strength side raise: 3 sets 10-12 reps. _ Mood (written in my training journal): Lot on my mind during today’s session. Felt myself having to refocus, then refocus again to make sure I didn’t cheat the workout. Life always throws curve balls at your head, it’s just the way the world works. It’s on you to continue showing up and facing the fight. This is not a one time deal, you’ll ALWAYS have some type of bullshit waiting for you around the corner. Don’t buy into the belief that it’s “just you”, it’s not. And your problems aren’t “special” either. Just show up, fight as hard as you can to be better, and keep moving forward. There’s always something good hidden beneath the surface of the nonsense. Your job is to FIND IT AND USE IT TO YOUR ADVANTAGE! Other than that, today’s workout was a good one. ~Ty #iam1stphorm  #wedothework  #transphormation  🎥 @nene_cramutola 

Two scoops every morning, two scoops every night, no more excuses, you have to take care of YOU! _ It’s still early in the year, and they’re still some New Years resolutioners with fitness goals hanging around. _ While there’s absolutely nothing wrong with starting your goals around the new year, this is around the time when most begin to get frustrated from not seeing any major results. _ Or, they begin to get bored with the same ol’ every day routine of going to the gym, cooking healthy foods, and living s healthy lifestyle. _ My advice to anyone in this position, or the position of feeling sick and struggling to get started on their journey is to focus on FEELING BETTER FIRST! _ Physical health and fitness is more than a killer workout routine. It’s more than a nicely lit selfie or some dope workout video. It’s more about FEELING good, and allowing your body and mind to match one another, ultimately leading you into the gym to further advance your goals. _ So let’s be practical here. Opti Greens 50 is where I encourage everyone to START! _ Your Gut health is extremely crucial to your progress. And not getting enough greens also subjects you to a vast amount of diseases throughout your body. _ Opti Greens 50 is a Superfood supplement that ensures you get the benefits of eating 11+ servings of vegetables, along with a blend of probiotics and digestive enzymes. _ It’s literally the best supplement I take, and I’ve recommended Opti Greens 50 to thousands of people already. I have not received ANY complaints. _ Some of the benefits you’ll receive from taking your Opti Greens: * Balance your ph levels * Detoxify your body * Restore natural energy levels * Promote healthier skin * Regulate your bowel movements _ If you’ve never listened to me regarding supplements, listen to me now. Opti Greens 50 is the way to go. Never forget, your outside appearance is nothing more than your insides turned inside out. Take your gut health serious and focus on feeling better. This simple change in your daily regime will produce a lifetime of positive feelings and vibes. We all can use more of them! _ For free shipping on Opti Greens 50, click the link in my bio! ~Ty #iam1stPhorm