#SSJBoii

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Vegetables round 3 of the day. Carrots. Onions. Peppers. Smoked ham (at least it tastes like it). 9.5 weeks out -•- KILL FEAST REPEAT🐗
Dude. @thestokedbrogi wtf dude. I haven’t hit shoulders in weeks. My neck and traps have veins. The only shit I do is warmups with bands cuz am becoming old man and this shit develops. Probably from cleaning all those damn kettlebells to front rack position and those damn push up shoulder spreads and face pulls? Weighted pull-ups? Jesus. Keep the work coming -•- Everyone who is anyone should hit up @stokedathletics for work. These dudes are amazing
Really REALLY happy with out my back is developing on the new workout regimen with @stokedathletics and my macros -•- I’ll narrow down the pudge on the waist line in the next 10 weeks -•- KILL FEAST REPEAT🐗
The supplement industry pisses me off. So many scams. Just use your head and spend 5 minutes figuring out what you need to eat. Christ -•- KILL FEAST REPEAT🐗 -•- #HoggHouse #TeamHoggHouse #SSJBoii #TeamThiccBoiiz #killfeastrepeat #KFR #nutrition #fitness #diet #iifym #fitfam #flex #lift #flexibledieting #strength #bodybuilding #powerlifting #squat #bench #deadlift #exercise #motivation #powerbuilding #athlete #hypertrophy
While I love my Excel spreadsheets, I love physical copies -•- If you are [somewhat] serious about losing, gaining, and or maintaining your body weight, you should be tracking your weekly macronutrients (protein, carbs, and fat). Along with that, tracking your weekly weight gain or loss is important -•- A healthy gain or loss is around +/- 1-1.5lbs a week. You adjust weekly macros for your set goal -•- I recently came up with a 5 week tracker to assist me with this. Everyday I wake up and weigh myself with my Bluetooth scale via the Weight Guru app. I write down my weekly starting weight and end of week weight. From there, I annotate my weekly gain or loss and adjust like I noted above -•- With that being said, the spaces below each macro are utilized for adjustments. If my goal is to lose 1-1.5lbs a week, and my current macros are allowing that, then I do not need to lower my macros. The spaces below each week’s PREDICTED macros are for handwritten adjustments. You don’t need to starve yourself in order to lose weight or gain weight. Just keep it simple and do not overthink things -•- I fell off a little bit leading up to my last #USPA powerlifting meet in June and I realized I needed to get back on track. Every morning I wake up and see this and it keeps me motivated. I’m not looking to compete in a show or bodybuild obsessively, but rather I want to walk around feeling and looking healthy, athletic, fit, insert adjective here -•- Remember, pick a goal and stick to it for a minimum of 12-16 weeks. Results begin to show around weeks 4-5. Do not give up and #staythecourse -•- KILL FEAST REPEAT🐗 -•- #StokedAthletics #HoggHouse #TeamHoggHouse #SSJBoii #TeamThiccBoiiz #killfeastrepeat #KFR #nutrition #fitness #diet #iifym #fitfam #flex #lift #flexibledieting #strength #bodybuilding #powerlifting #squat #bench #deadlift #exercise #motivation #powerbuilding #athlete #hypertrophy
Idk what I’m doing with this posing or flexing shit, except trying to be like @dylan_lien with some upper body today -•- Super sets are an amazing way to get the hypertrophy work in fast. Chest, back, arms today -•- I always enjoyed how my back developed with minimal work. The Minimal Effective Dose (MED) is all that’s needed. You don’t need countless hours in the gym hitting each body part for 20+ sets. That’s stupid -•- Proper macros and MED. That’s all it takes -•- KILL FEAST REPEAT🐗 -•- #StokedAthletics #HoggHouse #TeamHoggHouse #SSJBoii #TeamThiccBoiiz #killfeastrepeat #KFR #nutrition #fitness #diet #iifym #flexibledieting #strength #bodybuilding #powerlifting #squat #bench #deadlift #exercise #motivation #powerbuilding #athlete #hypertrophy
This is the EXACT reason why I went with #stokedathletics -•- @thestokedbrogi is that dude. Specifically tailoring to an injury is what every coach should be doing. Cookie cutter programs are garbage and you can tell the difference in quality -•- KILL FEAST REPEAT🐗 -•- #StokedAthletics #HoggHouse #TeamHoggHouse #SSJBoii #TeamThiccBoiiz #killfeastrepeat #KFR #nutrition #fitness #diet #iifym #flexibledieting #strength #bodybuilding #powerlifting #squat #bench #deadlift #exercise #motivation #powerbuilding #athlete
Wrote about my year and the training I’ve accomplished while contracting in Afghanistan. Link in bio. Give it a read and a share! -•-•- KILL FEAST REPEAT🐗 -•-•- #StokedAthletics #HoggHouse #TeamHoggHouse #SSJBoii #TeamThiccBoiiz #killfeastrepeat #KFR #nutrition #fitness #diet #iifym #flexibledieting #strength #bodybuilding #powerlifting #squat #bench #deadlift #exercise #motivation #powerbuilding #athlete
Taking a break from strictly powerlifting training and focusing on building a healthier body thru functional strength and hypertrophy training -•-•- I signed up for a 12 week block with @thestokedbrogi over at @stokedathletics to aid in my goal -•-•- My right glute is still a little flared up from my second pull at the #USPA meet two weeks ago, so I did t hit back squats today -•-•- Two accessory jawns I hit today were goblet split squats and weighted pull-ups with some baby weight. Learning to control my imbalances is going to be key to developing a well-rounded body -•-•- I may not look like a jacked bro, but I’d rather feel physically great -•-•- KILL FEAST REPEAT🐗 -•-•- #StokedAthletics #HoggHouse #TeamHoggHouse #SSJBoii #TeamThiccBoiiz #killfeastrepeat #KFR #nutrition #fitness #diet #iifym #flexibledieting #strength #bodybuilding #powerlifting #squat #bench #deadlift #exercise #motivation #powerbuilding #athlete
Write two articles today on the previous post. It’s the same information but a little cleaner looking -•-•- Link in profile ↖️ -•-•- KILL FEAST REPEAT -•-•- #HoggHouse #TeamHoggHouse #SSJBoii #TeamThiccBoiiz #killfeastrepeat #KFR #nutrition #fitness #diet #iifym #flexibledieting #fit #flex #strength #bodybuilding #powerlifting #squat #bench #deadlift #exercise #motivation #powerbuilding #athlete #igfit
A little write up I did today regarding macros -•-•- You see my body weight in both pounds and kilos. In macro solving, I use both. The ( ) you see under each macro is the average of the ranges. The ranges are the lows (2.5g and 20% vs. 3g and 25%) -•-•- Most strength athletes are advised to eat around 2-3g/kg bodyweight for protein. Protein has proven in many studies to improve overall strength, body composition, and health. Here, I went on the upper end of the spectrum with 2.5-3g -•-•- For fats, we look around 20-25% total daily caloric intake. Why? It’s in the literature. Anything above 30-35% yields no benefits. Low fat diets (below my range), in the long run, can negatively impact hormone levels. We don’t want that because dudes want their boners and women want to be able to produce healthy eggs for reproduction -•-•- Carbs (CHO) are compromised of the calories AFTER protein and fat has been formulated. Carbs are NOT harmful, despite what these fad diets claim. What can be harmful is copious amounts of refined sugars. They have negative impact on the digestive tract and should be ingested minimally. As @thestokedbrogi once told me, “I don’t like drinking my sugars, I like eating them,” and truer words cannot be spoken. Dig into tubers, crunchy vegetables, grains, and dairy (yes there is lactose aka a sugar). Simple sugars pre- and post-workout are good for spiking insulin, which is the hormone for shuttling nutrients into the muscles -•-•- Not going to go into being detail about the % breakdown for the meal frequency. I will say that for a HEALTH standpoint, a higher protein and fat breakfast is optimal because it keeps insulin and blood glucose levels LOW. The time we need our insulin levels high is around workout time, where we need high amounts of quality macros shoves into our muscles -•-•- I know this is brief, so if you have any questions, put em below 👇🏻 -•-•- KILL FEAST REPEAT. Stay HOGGY 🐗 -•-•- #HoggHouse #TeamHoggHouse #SSJBoii #TeamThiccBoiiz #killfeastrepeat #KFR #nutrition #fitness #diet #iifym #flexibledieting #fit #flex #strength #bodybuilding #powerlifting #squat #bench #deadlift #exercise #motivation #powerbuilding #athlete
First #USPA meet. Meh. 365/270/435 or something -•-•- Had fun either way. Didn’t take a third pull because I’m old and hurt. Ty @savanahopkins fo the bench handoffs and screaming lol -•-•- #HoggHouse #TeamHoggHouse #SSJBoii #TeamThiccBoiiz #killfeastrepeat #KFR #nutrition #fitness #diet #iifym #flexibledieting #fit #flex #strength #bodybuilding #powerlifting #squat #bench #deadlift #exercise #motivation #powerbuilding #athlete #poopypants
Worked up to my DL opener for next week 190/418 (I’ll use 415 or 420) with @thestokedbrogi who’s also doing a DL only meet this Saturday for a charity event. Gonna be sick -•-•- Shirtless for the ‘gram cuz I’m awesome -•-•- #HoggHouse #TeamHoggHouse #SSJBoii #TeamThiccBoiiz #killfeastrepeat #KFR #nutrition #fitness #diet #iifym #flexibledieting #fit #flex #strength #bodybuilding #powerlifting #squat #bench #deadlift #exercise #motivation #powerbuilding #athlete #poopypants #uspa #unitedbarbell
If you’re not already doing these, you’re not doing your shoulders any justice -•-•- 100 of these, as many sets as needed. I’m at 70 in a row now -•-•- Row:push ratio should be 2:1 -•-•- #HoggHouse #TeamHoggHouse #SSJBoii #TeamThiccBoiiz #killfeastrepeat #KFR #nutrition #fitness #diet #iifym #flexibledieting #fit #flex #strength #bodybuilding #powerlifting #squat #bench #deadlift #exercise #motivation #powerbuilding #athlete
Funny. Just got done with a lesson with @strengthfaction and this applies here. Although I should be peaking, no said program should be “set in stone.” -•-•- Felt froggy and full of energy from switching nights —> days. 365x1@ whatever RPE. It felt slow out of the hole, so next cycle I will be programming in 70-85% paused squats -•-•- #HoggHouse #TeamHoggHouse #SSJBoii #TeamThiccBoiiz #killfeastrepeat #KFR #nutrition #fitness #diet #iifym #flexibledieting #fit #flex #strength #bodybuilding #powerlifting #squat #bench #deadlift #exercise #motivation #powerbuilding #athlete #poopypants #uspa
Crappy video. Even crappier calves -•-•- Took a heavy single today to gauge what an opener could be for my #USPA meet in June -•-•- 355 (projected 1RM from training) went up like butter. I guess my conjugate cycle I ran didn’t work @mikerodosovich 🤷🏻‍♂️🤷🏻‍♂️🤷🏻‍♂️ -•-•- #HoggHouse #TeamHoggHouse #SSJBoii #TeamThiccBoiiz #killfeastrepeat #KFR #nutrition #fitness #diet #iifym #flexibledieting #westside #westsidebarbell #conjugate #flex #strength #bodybuilding #powerlifting #squat #bench #deadlift #exercise #motivation #powerbuilding #athlete
I’m no professional. I don’t know it all. I don’t cure anything. I’m not certified in CSCS -•-•- I just know what works and know how to apply it -•-•- If you are NOT catering and adjusting to your client/athlete/individual when you notice slight changes in attitude, motivation, lifestyle, recreation, etc. and continue to administer a “cookie cutter” program, YOU WILL FAIL -•-•- @blaine_beeson is a heckin good boii and has been utilizing conjugate methods to build his strength, explosiveness, and mindset on fitness -•-•- Credit goes to @westsidebarbellofficial @underthebar @thompsonbowtie @bryce_tsa for giving me (and you) FREE information on how to apply techniques and create an easy and simple way to track development via MS Excel -•-•- It’s not hard to succeed -•-•- KILL FEAST REPEAT -•-•- #HoggHouse #TeamHoggHouse #SSJBoii #TeamThiccBoiiz #killfeastrepeat #KFR #nutrition #fitness #diet #iifym #flexibledieting #westside #westsidebarbell #conjugate #flex #strength #bodybuilding #powerlifting #squat #bench #deadlift #exercise #motivation #powerbuilding #athlete
You gotta post your victories AND your failures. Because without failure, this is no victory -•-•- Today was ME Lower with front squat to a box. Worked up to 295 and it felt pretty awesome. I felt awesome. I am awesome. 315 owned me though. Had @mikerodosovich review the tape, and my elbows fell after being in the hole with 315 -•-•- I’m not upset, as you can see in the video (I’m a frickin cornball, but I really don’t care what you think). There’s no excuses, ie “Oh I was poverty macros,” “oh my carb intake was off 2g,” or “my hat was up too high and someone farted lol I’m weak in my right calf need more work lol.” -•-•- I walked away with a W in my mind here, because I’ve never hit 295. I feel amazing on MY nutrition I’m commanding and MY program I’ve written via #westside #conjugate principles -•-•- KILL FEAST REPEAT -•-•- #HoggHouse #TeamHoggHouse #SSJBoii #TeamThiccBoiiz #killfeastrepeat #KFR #nutrition #fitness #diet #iifym #flexibledieting #westside #westsidebarbell #conjugate #flex #strength #bodybuilding #powerlifting #squat #bench #deadlift #exercise #motivation #powerbuilding #athlete
Feelin thicc after DE Upper Day, might delete later idk lol -•-•- Sitting at around 179lbs post cheat day. Proud of myself for keeping 80/20 on the food. After taking my nutrition into my own hands, I’ve almost enjoyed/loved the fun of adjusting macros to see what it does with my energy levels and body composition. I’m no 166lbs or leanness I was when @beginningbodybuilding had me in poverty macros (love ya Dan), but I genuinely love what I’ve been doing with nutrition -•-•- My little belly is made of Cocoa Krispies, baked beans, and Skittles -•-•- BE A SAVAGE. KILL FEAST REPEAT -•-•- #HoggHouse #TeamHoggHouse #SSJBoii #TeamThiccBoiiz #killfeastrepeat #KFR #nutrition #fitness #diet #iifym #flexibledieting #westside #westsidebarbell #conjugate #flex #strength #bodybuilding #powerlifting #squat #bench #deadlift #exercise #motivation #powerbuilding #athlete
The Subtle Art of Not Giving a Fuck -•-•- Stop worrying about what you cannot control and fix what you can control -•-•- I’m just happy the gym is right across the street and not a long distance away 🙌🏻 preach! -•-•- KILL FEAST REPEAT -•-•- #HoggHouse #TeamHoggHouse #SSJBoii #TeamThiccBoiiz #killfeastrepeat #KFR #nutrition #fitness #diet #flexibledieting #lifting #westside #westsidebarbell #conjugate #flex #strength #bodybuilding #powerlifting #squat #bench #deadlift #exercise #motivation #powerbuilding #athlete
Remember kids, never skip #legday
I have never felt better the past two weeks. I’m a beginner to this conjugate system. With the help of some ppl I’ve met through the strength community, like @mikerodosovich @thebigbaldguy and mentors like @underthebar and @westsidebarbellofficial , I am utilizing the tools given to develop strength thru power -•-•- Today was DE lower, hitting doubles on squat and singles on pulls. I’m using an outline I found via @elitefts forums (forgive me for forgetting the author) that focuses on novice conjugate lifters -•-•- I have no doubt in my mind I will set some PRs on the platform come June 23rd at a USPA meet in Indiana -•-•- KILL FEAST REPEAT -•-•- #HoggHouse #TeamHoggHouse #SSJBoii #TeamThiccBoiiz #killfeastrepeat #KFR #nutrition #fitness #diet #flexibledieting #lifting #westside #westsidebarbell #conjugate #flex #strength #bodybuilding #powerlifting #squat #bench #deadlift #exercise #motivation #powerbuilding #athlete #athletic
The work never stops. If you want to become something, you work towards it -•-•- You must never stray from what you believe in, because that means you violet your values -•-•- KILL FEAST REPEAT -•-•- #HoggHouse #TeamHoggHouse #SSJBoii #TeamThiccBoiiz #killfeastrepeat #KFR #nutrition #fitness #diet #flexibledieting #lifting #westside #westsidebarbell #conjugate #flex #strength #bodybuilding #powerlifting #squat #bench #deadlift #exercise #motivation #powerbuilding #athlete #athletic #RPE
Max Effort Lower in 2 hours. Chickens and jelly sammich -•-•- Nutrition has been solid after taking it into my own hands. I feel good. And to admit, I actually think I look awesome -•-•- Sitting at 80f/255c/200p daily with a refeed once a week (usually the day before a ME day) -•-•- Nutrition is easy; don’t over complicate it. Being in Afghanistan, I have limited food choices. If I can make it work over here, you can do it back home in the States -•-•- Don’t be an excuse maker like I was. Just get the job done -•-•- Keep your head up and worry about yourself -•-•- #HoggHouse #TeamHoggHouse #SSJBoii #TeamThiccBoiiz #killfeastrepeat #KFR #nutrition #fitness #diet #flexibledieting #lifting #westside #westsidebarbell #conjugate #flex #strength #bodybuilding #powerlifting #squat #bench #deadlift #exercise #motivation #powerbuilding #athlete #athletic #iifym
Work. Work. Work. It never stops. I forget to take breaks and burn myself out some times -•-•- Developing a simple yearly 531 for my buddy @andmarkwillrage -•-•- Taking time to learn everything is a essential, even if you shut the world out to accomplish this -•-•- Only I am responsible for my future and the quality of products and content I put out there -•-•- I’m not wizard 🐉 or creating my own training method. No, that’s stupid in my humble opinion. You can’t go wrong with basics for beginners. There’s a reason why old methods work
Channeling my inner Donnie Thompson with this video -•-•- Intra-workout carbs are JUST AS IMPORTANT (you read that correctly) as pre- and post-workout carbs -•-•- Go a 4:1 carb:protein ratio. Example: 40g carbs to 10g protein. It replenishes glycogen stores in the muscle and liver quicker so you’re insulin is spiked ⬆️ -•-•- Spiked insulin in workouts = greater amount of nutrients delivered to the muscle fibers to increase recovery via protein synthesis and getting those nasty 🤢 byproducts outta there! -•-•- Size-On by Gaspari is something I take because it’s premixed! And it doesn’t taste like shit like whey and Gatorade mixed together. OR take some fast digesting candy like Skittles or Sweet Tarts! It’s all about the optimal nutrient timing to replenish ATP! I won’t get into the science of it too much, but carbs while lifting mean greater gains💪🏻 -•-•- @thompsonbowtie how’d I do brotha? Was I enthusiastic enough? Or do I need work? -•-•- #HoggHouse #TeamHoggHouse #SSJBoii #TeamThiccBoiiz #killfeastrepeat #KFR #nutrition #fitness #diet #flexibledieting #lifting #westside #westsidebarbell #conjugate #flex #strength #bodybuilding #powerlifting #squat #bench #deadlift #exercise #motivation #powerbuilding #athlete #athletic #RPE
USPA INDIANA MEET PREP -•-•- Speed Lower Day -•-•- Squat 180x8x2 with orange boiiz Conv 2” Deficit 225x6x1 60 sec rest between each set Quickness is a MUST -•-•- Force = Power -•-•- I feel wonderful lifting in a conjugate/concurrent style program. I haven’t felt so happy and confident in and out of the gym in a while -•-•- KILL FEAST REPEAT -•-•- #HoggHouse #TeamHoggHouse #SSJBoii #TeamThiccBoiiz #killfeastrepeat #KFR #nutrition #fitness #diet #flexibledieting #lifting #westside #westsidebarbell #conjugate #flex #strength #bodybuilding #powerlifting #squat #bench #deadlift #exercise #motivation #powerbuilding #athlete #athletic #RPE #USPA
The two dudes I have looked up to and that have influenced me on how to appropriately use macronutrients for cutting, gaining, and or maintaining while lifting -•-•- First, @greg.sut (left) works for @hybridperformancemethod and is a huge goofball. He always maintained a professional work relationship while able to crack jokes. The website his company uses is very user-friendly and there was no mistaking how to operate it. He always asked how I was doing and utilized progress pics for adjustments -•-•- Second, Dan (right) over at @beginningbodybuilding , works privately from his home. He is a natural bodybuilder who I was coached by first. The dude is in phenomenal shape. Dan used easy to access Google Sheets to track weight progression and was the first person to get me down to around 10% -•-•- Both are great, great coaches and are always available. You could not go wrong with either dude. If you need accountability, then you should go to either of these guys -•-•- Besides reading my own literature, I constantly go to these dudes for their own experience and knowledge to better myself in the health game; they are the best I know -•-•- #HoggHouse #TeamHoggHouse #SSJBoii #TeamThiccBoiiz #killfeastrepeat #KFR #nutrition #fitness #diet #flexibledieting #lifting #iifym #fitspo #igfit #flex #strength #bodybuilding #powerlifting #squat #bench #deadlift #exercise #motivation #powerbuilding #athlete #athletic #RPE
Worked up to 90% of my last 1RM on bench. 230 flew like a warm-up -•-•- I need to work on keeping my legs tight. I always wobble, or feel like I do. On to accessories to build my back, tris, and delts (staples for a big bench) -•-•- KILL FEAST REPEAT -•-•- #HoggHouse #TeamHoggHouse #SSJBoii #TeamThiccBoiiz #killfeastrepeat #KFR #nutrition #fitness #diet #flexibledieting #lifting #westside #westsidebarbell #conjugate #flex #strength #bodybuilding #powerlifting #squat #bench #deadlift #exercise #motivation #powerbuilding #athlete #athletic #RPE #PR
Frickin frick dude. When the mid shift doesn’t allow you to get food so you have to prep hot water for oatmeal in a Keurig, and roll lunch meat up for protein, and dip turkey links from 18 hours ago in syrup to get your caloric needs -•-•- 4 months (projected) left here -•-•- Tryna hit that 200lb Mark again and diet back down. Diet back up. Diet back down. Repeating cycle that requires DISCIPLINE -•-•- If you can’t discipline yourself then you need to self-reflect and ask why -•-•- Keep grinding Hoggs -•-•- KILL FEAST REPEAT -•-•- #HoggHouse #TeamHoggHouse #SSJBoii #TeamThiccBoiiz #killfeastrepeat #KFR #nutrition #fitness #diet #flexibledieting #lifting #westside #westsidebarbell #conjugate #flex #strength #bodybuilding #powerlifting #squat #bench #deadlift #exercise #motivation #powerbuilding #athlete #athletic #RPE
WATCH ME F***ING JUMP WHEN I GET LOOSE!!! I know some of you guys remember Primer 55 from the early 2000s -•-•- Worked up to a single in squat today at 1x90%@ 320 @ RPE -55. Single sumo at 1x90%@ 400 @ RPE -56 -•-•- Back to training with a fierceness. I’ve lost the fire in my eye and in my heart. I’m the alpha male. I’m the best at what I do. If you have a sissy attitude—which I’ve had for WEEKS now—you’ll never get anywhere. Stop feeling bad for yourself and EXECUTE -•-•- KILL FEAST REPEAT -•-•- #HoggHouse #TeamHoggHouse #SSJBoii #TeamThiccBoiiz #killfeastrepeat #KFR #nutrition #fitness #diet #flexibledieting #lifting #westside #westsidebarbell #conjugate #powerliftingmadethisbody #strength #bodybuilding #powerlifting #squats #bench #deadlift #exercise #motivation #powerbuilding #athlete #athletic #RPE