Dawson Bodenhamer

🔸Jᴇsᴜs = Tʀᴜᴇ Pᴇᴀᴄᴇ 🔸Iʀᴏɴ Pᴀʀᴀᴅɪsᴇ🏋🏼‍♂️ 🔸Fɪᴛɴᴇss Mᴏᴛɪᴠᴀᴛɪᴏɴ💪🏼 🔸Nᴜᴛʀɪᴛɪᴏɴ Tɪᴘs🌿 🔸Tʀᴀɪɴᴇᴅ Sᴡᴏʀᴅ-Fɪɢʜᴛᴇʀ⚔️ 🔸LOTR🏹Iɴsᴘɪʀᴇᴅ Aᴄᴄᴏᴜɴᴛ Dᴏᴡɴ Hᴇʀᴇ :D👇🏼

http://www.instagram.com/the.scarlet.fox/

239 posts 422 followers 168 following

Here’s some advice from a single guy, so take it or leave it: don’t wait till Valentine’s Day people. Do something for em cause you can
Aight, out
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#gymmemes #gymmeme #valentinesday #girlfriendsbelike #memelord #memestagram #funnypic #workoutday #sweating #bringit #gymtime #dumbbell #laughs #fitnessboy #fitnessgirl #bodybuilderlife #gains💪 #instagramfitness #physiquefreak #fit4life #fitlifestyle #fitfreak #liftingweights #hardworkout #musclefitness #fitfam #fitjourney

10💬

Yesterday completed my week without caffeine. Today I took a scoop of Primal Surge. -
I may or may not have set not one, but two PRs on deadlift today. This back workout is turning out to be beast mode. -
Which I was expecting since my body has reset itself from needing any caffeine, which causes any caffeine I take to become an extra boost, rather than just a requirement for normal strength. -
DEADLIFT DAY IS A SUCCESS
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#deadliftface #deadliftday #deadlifttillimdead #deadliftparty #liftlife #liftingweights #weightlift #powertraining #bodybuildingmotivation #workoutmotivation #workoutfreak #workouttime #fitfreak #fitguys #fitnessgoal #personalrecord #trainheavy #gymmotivation #gymtime #gym💪 #barbell #bringit #gymtimebaby #gymtime💪

10💬

Some people can’t live without caffeine. Others are afraid to try it because they don’t want to have to rely on it.
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But there is a way for you to obtain the benefits of caffeine without becoming one of those people that isn’t awake until they’ve had their morning cup of coffee.
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It’s called “caffeine cycling.“ Just like with any other drug, your body will develop and immunity to it the more you use it. But, if you completely remove caffeine from your life for a week every 8 to 10 weeks (or wait even longer than that) your body will reset itself, granting you the full benefits of caffeine once you start back again. -

You might experience headaches, and you will definitely be tired for the first half of the week until your body starts to reset itself, but at the end of the week when you take that pre-workout or drink that cup of coffee it’ll feel just like the first time you ever had caffeine.
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This thing called caffeine cycling is also extremely important for your heart health. There are actually many health benefits from caffeine, and one of the only cons from consuming caffeine is that if you do it consistently for too long a period of time, it will have negative effects on your heart. But by using caffeine cycling, you give your body time to reset— and it is very beneficial for your heart health.
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#coffeebeans #caffeinefix #preworkout #preworkoutmeal #tricepsworkout #doubleexposure #healthandfitness #healthandhappiness #nopainnogain #fitstagram #gymtime💪 #shreddedphysique #primalkitchen #proteinfood #workouttips #athletictraining #fitguys #fitfam #hardestworkersintheroom #sweating #absworkout #liftlife #physiques #musclefood #obliques #bringit2018 #gobigorgohome #bringit

4💬

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If you can’t see progress it’s like a downward spiral, because you’re not seeing any progress, you lose your motivation to keep going.

ON THE OTHER HAND

DOCUMENTING YOUR PROGRESS IS LIKE THE MOST AMAZING THING EVER, CAUSE NOW THAT I’VE SEEN THIS PICTURE IT MAKES ME WANT TO GO GET MORE GAINZ 🏋🏼‍♂️YERSHNERM🏋🏼‍♂️
(also guys if you don’t train your triceps heavy they won’t change so get off the couch and get to work)
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#workoutmotivation #gym #gymtime #bringit #gains💪 #triceps #chestday #gymmotivation #gymtips #shoulderday #flextime #shredded #athletic #gainpost #athleteslife #leangains #liftlife #abs #absworkout #picoftheday #sweating #musclefood #gobigorgohome #results #fitfam #fitguys #hardworkpaysoff #fitstagram #fit4life #fitfreak

7💬

These are my favorite for annihilating obliques, didn’t get a video of the whole set but start with however many you can do and set a goal for 20 reps per set. It will murder your core, GREATEST THING EVER .
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#workouttime #workout #hardwork #hardworkpaysoff #obliques #absworkout #abs #lifting #bodyweight #bodyweighttraining #muscle #musclefood #musclefitness #muscles #sweating #bringit #gobigorgohome #results #physique #physiquegoals #physiquefitness #fitstagram #fitfam #instagramfitness #fitguys #fitnesslifestyle #fitnation #fitjourney #fit4life #fitfreak

9💬

MAN OH MAN OH MAN I’VE MODIFIED MY ROUTINE AND
IT’S AMAZING
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DM ME IF YOUR GOAL IS MUSCLE GAIN AND YOU WANNA TRY IT- IT FREAKING WORKS AND I FEEL LIKE THE OPPOSITE OF WHAT YOU WOULD FEEL LIKE IF YOU DROVE TO DALLAS BUT THEN REALIZED YOU NEEDED TO BE IN HOUSTON
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#fitnessmotivation #fitfam #instagramfitness #fitguys #athlete #athletic #physique #leangains #gains #gainz #gaintrain #gainpost #gainparty #photooftheday #picoftheday #abs #biceps #triceps #chestday #gymmotivation #gymtime #gym💪 #shredded #shredding #workout #workouttime #workoutmotivation #scotthermanfitness #proteinshake #bodybuildingmotivation

1💬

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Fun fact:
Kale has tons of vitamins A, E, and K
All EXTREMELY GOOD FOR YOU
BUT—
They are all fat soluble vitamins, which means you need to eat fat with them in order to be able to digest them. .
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that’s why I prepare this kale with olive oil and lemon juice on it. The olive oil is a healthy fat that allows you to digest the nutrients, and the lemon masks the taste of kale that most people are familiar with and makes it taste like regular lettuce— also giving it the cool lemon flavor that goes with just about any type of dressing.
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One of my highlighted stories called “EPIC SALAD” gives you detailed instructions on how to prepare the kale and also how to fix it into an amaaaazing salad. .
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Vitamin K:
An essential nutrient that helps with transporting calcium throughout the body, and regulates blood clotting.
Vitamin A:
Important for normal vision, the immune system, and other things. Also helps the heart, lungs, kidneys, and other organs work properly.
Vitamin E:
An antioxidant, helps to protect cells from the damage caused by free radicals. Free radicals are literally the thing that causes aging. You don’t want those. .
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#kale #salad #nutrients #healthyeating #healthyrecipes #healthymeals #tastyfood #greenlife #gym #fitnessmotivation #fitnessjourney #fitnessgoals #physique #leanmuscle #leangains #leanphysique #absworkout #shredded #fatloss #athletic #legday #chestday #gainpost #fitfam #gainz #fitguys #gaintrain #hardwork #musclefood #bringit

4💬

It’s hard to overload your triceps. Especially since they consist of majority of type one muscle fibers.
Type one muscle fibers are the biggest ones— so you want it be hitting them when you can. However they are only activated when your body knows that it needs to produce maximal force, so that’s why heavy training is MY FAVORITE RIGHT NOW.
Dips are one of the easiest exercises to overload your triceps with. Just make sure you’re staying up right so that your chest isn’t helping out too much. .
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.👊🏼฿Ɽł₦₲ ł₮👊🏼

7💬

DOUBLE TAP FOR CHEESE LOL
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*turn sound on*

I had this song going so couldn’t hear how cheesy I sounded lol

1💬

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If you want to change it up, get yourself some fitness bands💪🏼
They have the unique effect of keeping tension at the top of the movement, where normally it would have dissipated.
It’s extremely important to change it up periodically no matter what routine you’re doing🙌🏼

4💬

HEY YOU
If you’re just starting fitness, take some freaking “before” pictures. Do some posing. Have some fun with it. It’s not weird or conceited.
It will flood you with sheer willpower when you’re a few weeks or a month in and you see your before and after photos.
Progress happens slowly, so comparing photos helps you grasp the big picture. It’s almost like it lets you shrink down time so you can see you gains clearly.
Get those photos. Get those gains. .
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#workouttime #workout #hardwork #hardworkpaysoff #obliques #absworkout #abs #lifting #bodyweight #bodyweighttraining #muscle #musclefood #musclefitness #muscles #sweating #bringit #gobigorgohome #results #physique #physiquegoals #physiquefitness #fitstagram #fitfam #instagramfitness #fitguys #fitnesslifestyle #fitnation #fitjourney #fit4life #fitfreak

3💬

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If you need a New Years resolution to make you do it, THEN YOU DO NOT REALLY WANT IT.
IF THE EASY WAY WAS THE RIGHT WAY, THEY WOULD JUST CALL IT THE WAY

I’M SICK AND TIRED OF SEEING PEOPLE JUST EXERCISING. I WAN’T TO SEE PEOPLE TRAINING.
DON’T EXERCISE. TRAIN.

8💬

The old back has been loving the heavy training that I’ve been doing lately…
———————————————
On a different note, when it comes to fitness, if it sounds too good to be true— it definitely is.
There are shortcuts! But they come with a big fancy price tag.
Be satisfied with the slow and steady gains so you can stay healthy— because isn’t that the point anyway?

4💬

Funny thing is, if you look at this photo long enough it starts to look like I have weird alien arms. ———————————————————
Time for a tip. Here’s the tip.
The most harmful misconception is that more is better, especially when it comes to cardio. Spending long periods of time doing cardio, particularly continuous, low-intensity cardio, can actually be counterproductive. It can cause the body to hold on to its energy sources... for fear that it will need them for future long, continuous exertions.
But on the other hand, short bursts of high-intensity exercises (also known as high-intensity interval training or HIIT) has been shown to burn fat, and lots of it. Thirty minutes of HIIT is much more efficient and effective than an hour of steady-state cardio.

8💬

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It takes 4 weeks for you to see your body changing.
It takes 8 weeks for your friends and family.
It takes 12 weeks for the rest of the world.
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KEEP GOING 🏋🏼‍♂️🏋🏼‍♂️🏋🏼‍♂️

12💬

NEW FAVORITE SHOULDER WORKOUT
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Try this murderous shoulder plate extension sometime if you dare :D

5💬

get yourself some of these Harbinger lifting straps, the strength gainz will be real
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HarbingerFitness.com

12💬

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Try this reverse prayer pose sometime to check on your shoulder mobility, it’s very important to have loose shoulders to keep from injuring yourself during heavy pressing movements

7💬

HERE’S HOW TO MAKE EVERY PULL-UP COUNT

5💬

GET CAFFEINE 🔸
GET YOUR MIND RIGHT 🔸
REACH INTO YOUR MENTAL STORAGE CLOSET AND PULL OUT YOUR UNDER-USED WILLPOWER 🔸
DON’T STOP WHEN IT GETS TOUGH 🔸
ACTIONS = HABITS = CHARACTER = DESTINY

3💬

PART TWO OF TWO: MY CURRET FAVORITE CHEST SUPERSET 🔸 Plate Press is insanely awesome for hitting the chest in the fully flexed position 🔸 I did a slight isometric hold at the top of the movement, almost imperceptible but it makes a huge difference— I wasn’t just throwing the plates up in the air, I was pushing them up, and then controlling them back down.

3💬

PART ONE OF TWO: MY CURRENT FAVORITE CHEST SUPERSET 🔸 Cable benchpress is amazing, and you can test it out right now. Bring your arms to your side and lift one of them until it is facing straight out in front of you. Put your other hand on your chest and you will feel your pectoralis major activating to hold your arm up. Now bring your arm past the centerpoint of your body. You will feel the contraction increase big time 🙀🙌🏼👏🏼👏🏼👏🏼👏🏼

2💬

Good old farmers walk. Just started doing it again recently. Sometimes it can feel like a waste of time while you’re doing it… Until the next day when you can hardly lift your shoulders because your traps feel like 1000 needles. 📷 @joseph_m_bradley

4💬

TRICEP ECCENTRIC OVERLOAD CABLE PUSHDOWNZ
One of the three methods building muscle is called “mechanical damage“ which you get from doing an eccentric overload like this.

you are 40 percent stronger in the negative so you can really load up the wait for any centric overload and you will feel your muscles ripping and tearing the entire time. “It’s fun pain.” -Dwayne Johnson

P.S. The part at the end when I ducked out of camera was when I was lowering the weight and doing a few more perfect form reps just to add some volume to it.

3💬

resting no flex time :O 🙌🏼 years ago I wouldn’t have even wanted to take progress photos without flexing, but I’ve been really putting in the work this past year and by golly I’m ok with this pic 🏋🏼‍♂️

8💬

Right after we finished the most amazing bicep workout I think I’ve ever completed.
At the deer lease in Llano Texas, in the middle of nowhere lol

We did curls with a T-post driver, but we had the other guy push down as hard as he could for the negative. IT WAS INSANELY AWESOME

8💬

MY FAVORITE BICEP EXERCISE
When you do eccentric overload like this and really bring it, you can literally feel your muscle fibers ripping and tearing, but if you push through the pain you will see results.

If you’re looking for a good workout to make you sore, anything involving eccentric overload is what you want. It’s one of the three methods of building muscle and it’s the one that makes you sore after your workout, because of the micro tears that it causes.
Song: Supersolar by Really Slow Motion

6💬

Some of my favorite exercises for leg day :D :D :D 🏋🏼‍♂️ Weighted Lunges (50lb dumbbells, till failure which was about 6-7 reps with each leg, targets glutes and hamstrings really well if you take big enough lunges)

Body-Weight Sissy Squats (6-7 reps per set, targets the three front quads, extremely hard but that’s what you need for results)

Cable Hip Extensions (8-10 reps per set, amazing glute isolation exercise)

Song: Flameheart by Two Steps from Hell 👆🏼SO AMAZING

And of course did calves but didn’t include that cause it’s boring lol

5💬

A lot of guys go for the biceps when they’re trying to get those arm gains. Turns out, your tricep makes up 2/3 of your arm. So if you want to fill out those sleeves, go for that long head of the tricep.

The long-head actually functions to extend the shoulder, so if you put your hands above your head when doing a tricep exercise it will target the long head (the biggest one) the most.

Go get em 🙌🏼🏋🏼‍♂️🏋🏼‍♂️🏋🏼‍♂️🏋🏼‍♂️

9💬