Austin Keil

315x5 overhead press attempt #iam1stphorm @1st Phorm

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Barbell Rows From Pins

Replying to @k.andy

Would’ve got six in slides #iam1stphorm @1st Phorm

Magazine Dreams

Make the right decision eye level and easy, make the wrong decision slightly harder to get to. Do this for everything in life. 🤝🏼

A fixed number of sets per week that everyone should be doing doesn't exist. Your own recoverability fluctuates-if you slept four hours a night for a week, there's no way you'd handle the same volume as when you're consistently getting eight. Now scale that variability to a group of 1,000 people, each with different genetics, nutrition, supplementation, and lifestyle factors. The idea that a single prescription based on an average from such a diverse dataset can tell you exactly what's best for you is flawed. Some answers can't be handed to you-you have to find them yourself #iam1stphorm @1st Phorm

Cable Low Rows

Down to 250 from 265, kept most the muscle and strength, just taking some time to clean up the diet and habits before another short bulk leading into a full prep. Target is still to compete this summer. #iam1stphorm @1st Phorm

Thpinal

Back

A lot of ppl ask how you have time for bodybuilding, content creation, brand work, freelancing, creative direction, shooting, clothing business, coaching, etc. Answer is it’s all in how you structure your day—as I’ve said before structure provides freedom. 6am-12pm I full dedicate to health & wellness with a small first block before/during cardio going to editing, replying to urgent messages, thumbnails/uploading, etc. From 12pm to 8pm it’s all work I need to get done for the day (I still try to have minimum 40hr work weeks as my mindset giving up my full time job was if I put ALL of this into my own endeavours they’d be successful and its easy to get lazy when you’re working for yourself and “finished your work for the day”). Come 8pm it’s blue light glasses on, I write my GSD list for the next day so I have everything I need to do on paper, and at this time I should start winding down here but typically end up just moving to whatever work I find most fun/interesting so usually clothing design or editing videos until bed. I might watch a show for an hour before bed if I’m with someone into that.@1st Phorm #iam1stphorm