π•―π–†π–œπ–˜π–”π–“ π•­π–”π–‰π–Šπ–“π–π–†π–’π–Šπ–—

πŸ”Έπ”π”’π”°π”²π”° = 𝔱𝔯𝔲𝔒 π”­π”’π”žπ” π”’ πŸ”Έπ”…π”žπ”±π”±π”©π”’-π”…π”¬π”―π”«πŸ›‘πŸΉπŸ›‘ πŸ”Έπ”—π”―π”žπ”¦π”«π”’π”‘ 𝔗π”₯π”’π”žπ”±π”―π”¦π” π”žπ”© 𝔖𝔴𝔬𝔯𝔑-𝔉𝔦𝔀π”₯𝔱𝔒𝔯 βš”οΈ πŸ”Έβ„­π”¦π”«π”’π”ͺπ”žπ”±π”¦π”  𝔉𝔦𝔩π”ͺπ”ͺπ”žπ”¨π”¦π”«π”€ πŸŽ₯ πŸ”ΈπŸ–€βž‘οΈ ℑ𝔯𝔬𝔫 π”“π”žπ”―π”žπ”‘π”¦π”°π”’πŸ‹πŸΌπŸ’ͺ🏼 πŸ”Έπ”‘π”’π”΄ 𝔰π”₯𝔬𝔯𝔱 𝔣𝔦𝔩π”ͺ 𝔰𝔬𝔬𝔫 ⬇️

https://www.youtube.com/channel/UCo9AmCH7erqfP7eDKxYU6Fg

228 posts 412 followers 135 following

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

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FLASH BACK TO MY WEEK IN ALASKA LAST YEAR (I think last year? time flies lol)
Mid sword fight shenanigans, also I still can’t get over the mountain in the background- Alaska is SO AMAZING πŸ“· @rebeccafriedlander
P.S. the film we were working on is available on rebeccafriedlander.com
:D

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Some of my favorite exercises for leg day :D :D :D πŸ‹πŸΌβ€β™‚οΈ 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 πŸ‘†πŸΌSO AMAZING

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

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Now that I have so many more photo editing programs at my disposal I figured I would take another jab at one of my all-time favorite action shots.
This one is from The Sons of War, available to watch on my YouTube channel, (link in my bio)

fun fact: this clip in the video was taken with an iPad, for the high frame rate. Turned out ok for an iPad camera xD

Also thx to @joseph_m_bradley for being my sword fighting buddy all these years πŸ‘†πŸΌβš”οΈπŸ›‘οΈβš”οΈπŸ›‘οΈβš”οΈ

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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 πŸ™ŒπŸΌπŸ‹πŸΌβ€β™‚οΈπŸ‹πŸΌβ€β™‚οΈπŸ‹πŸΌβ€β™‚οΈπŸ‹πŸΌβ€β™‚οΈ

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NEW CHANNEL LOGO
I’M SO EXCITED ABOUT HOW IT TURNED OUT

The Scarlet Fox on YouTube, go check it out link in bio :D

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This is my hand after a workout.
No pain, no gain. Get off the couch and train.
One of my favorite verses- β€œI beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize.” 1 Cor 9:27 [Hmmm maybe Paul worked out, I can see that happening...] P.S. The other hand looked pretty much the same. In case you were wondering. Lol.

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Photo from The Knight’s Tale, a production put on by The Fellowship of Christian Swordsmen (of which I am a part) and Drama With a Point (of which I am also a part) at Caldwell Auditorium a while ago.
@joseph_m_bradley and Garret and I played the part of three henchmen that disguised themselves as nobleman to invade the castle. Didn’t go to plan of course and may or may not have been slightly hilarious.
Props to the director Becky Clayton for writing ingeniously comedic scripts.
We had a blast and there was lots of live sword-fighting on stage βš”οΈπŸ™ŒπŸΌ

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Out in the wilderness of Texas on a hunting trip.
Leg day will not be skipped.
Introducing, πŸ‹πŸΌβ€β™‚οΈLadder SquatsπŸ‹πŸΌβ€β™‚οΈ (Yes Barbell is still superior but these made me feel awesome and I got a great leg workout in)

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This guy is awesome @fellandfair
If you like any of the medieval stuff that I do here you will love his page. Go follow.
And yes Christmas is coming. PREPARE YOUR GIBLETS

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NO GYM? STILL LEAVES YOU WITH ZERO EXCUSES
Pull ups on the deer hydraulic rack, box jumps on the picnic table, and squatting each other πŸ™ŒπŸΌ and we did heavy curls with a T-post driver and several other things but had to keep it to 60 seconds lol

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My little owl friend got some attention in #thedeliveranceofthedunnifrenhills
I haven’t edited this camp scene yet but I’m definitely including this shot if at all possible.
Owls are cool.
Right?

Right.

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I’m sitting at %11 body fat right now, lean bulking FTW. Lean Bulking is when you track every calorie you eat, and stay in a 300-500 calorie surplus. You can put on muscle (slowly) while not putting on much fat with it.
Also let me tell you about hanging crunches. They are extremely difficult but that’s exactly what you need to challenge your Rectus Abdominis.
I have been a thin person my whole life so I never thought I needed to work my core, but it’s the opposite! Your core should be your main focus to avoid injury and increase your overall strength.

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Two of the scenes in #thedeliveranceofthedunnifrenhills had fires πŸ”₯ in them, so we used a freaking blowtorch to light it. Yes.
Forget matches and lighter fluid. Or diesel. Blow torch all the way. It was amazing.

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Been doing heavy above the knee rack pulls for hitting the trapezius, and IT’S BEEN AWESOME.
Turns out, your traps are more stimulated by a weighted stretch than they are by an actual range of motion. That’s why the farmer’s walk has been a staple for years in many trap workouts.
Above the knee rack pulls have very little range of motion so you can really overload the traps for growth.
Time to bring it.
P.S.
The set of curls @ the end was my SECOND set w/ 50 lb dumbbells, which is why my form was on the suckier side. Lol. But I was still controlling the negative which means I was putting Mechanical Tension to use, which is one of the three methods of building muscle. πŸ‹πŸΌβ€β™‚οΈπŸ‹πŸΌβ€β™‚οΈπŸ‹πŸΌβ€β™‚οΈπŸ‹πŸΌβ€β™‚οΈπŸ‹πŸΌβ€β™‚οΈ

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My character Lèif Aringtœn at the very end of #thedeliveranceofthedunnifrenhills
Not going to tell you what I had just done in this shot. It was definitely something.
I love the lighting though, very Instagram worthy.

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If you really want to get those chest gainzz then dumbbells are your friend. They are not linked together so they will activate all the stabilizer muscles around your Pectoralis major/minor, which would never happen with the extra stability of a barbell. I do like to throw in a few sets of barbell bench periodically though because you can’t overload your pecs to the max without it, but those stabilizer muscles should never be neglected if you want to reach your true potential.

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Can I do more reps than you have the patience to watch? Let’s see.... WINDSHIELD WIPERS FTW
MOST AMAZING OBLIQUE ANNIHILATOR EVER β€’

Also, the β€œgood music” I was talking about at the end was the stuff I had in my headphones, not what was playing at the gym πŸ™ŒπŸΌ

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There are some pretty cool stunts in #thedeliveranceofthedunnifrenhills including this one where @joseph_m_bradley actually smashed @jacobastaggs with his 7 pound hammer.
Like Jacob told him to actually hit him. It was legit.
Prepare yourselves. Click the link in my bio to subscribe to the channel where this will be posted when it’s done πŸ™ŒπŸΌβš”οΈπŸ›‘οΈβš”οΈ

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Fitsparation. Possibly cheesy, or not idk. Cool forest in the background. I like forests. I especially like cool forests. And correct spelling. Except not in this photo. Correct spelling is banished from this photo. Deal with it. Lol.

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Action shot from yesterday’s reshooting for #thedeliveranceofthedunnifrenhills
My sword was moving so fast the camera couldn’t even capture it lol

Also thanks to @joseph_m_bradley for going out there and dying about 15 times for Jacob and I as we killed all of the β€œsoldiers” lol

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We made the mistake of attempting a smooth monkey bar run the day after filming and a chin up contest, and it was anything but smooth lol

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Sword tossing FTW βš”οΈ #thedeliveranceofthedunnifrenhills New behind the scenes\blooper clip available on my YouTube channel: The Scarlet Fox - link in bio

P.S. I did actually catch it, ask @jacobastaggs lol

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-aspire to inspire before you expire-

I’ve been doing a lot of heavy tricep work lately and I think it’s been paying off πŸ™€πŸ™ŒπŸΌ one of my favorite tricep exercises is reverse grip barbell bench press. It attacks the lateral head of your tricep like a fat guy attacks cake. (the lateral head is the one on the side)

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Just finished the second-to-last film day for #thedeliveranceofthedunnifrenhills
IT’S GONNA BE GOOD PEEPS

P.S. check out @joseph_m_bradley β€˜s videos to see the behind the scenes stuff and even us taking this very picture πŸ™€πŸ™ŒπŸΌβš”οΈ PC @anna_gravy

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Some really great acting by everyone in #thedeliveranceofthedunnifrenhills these guys are usually doing more sword-fighting than they are acting, but they picked it up fast.
I just told them I wanted β€œfireside banter,” which it turns out when you don’t have anything to say it’s hard to come up with something to say and still use appropriate medieval phrasing and vowels while doing it, but they pulled it off.
Unfortunately I can’t really use most of the stuff they said because the movie is storyboarded to music that is already written, but we had a lot of fun and I am using parts of it!

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Some days won’t be easy.

I sometimes slap myself on the leg or punch my own hand, because you can pre-activate your fast twitch muscle fibers by doing something explosive.
There’s a saying that the hardest part is getting to the gym. Nothing could be further from the truth- that saying is just a pathetic excuse for laziness. When you get to the gym, the hardest part has just begun.
So you’ll have to bring it.

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Had two people in #thedeliveranceofthedunnifrenhills break out the Florentine style fighting and I’ll bet you’re going to love it βš”οΈπŸ›‘οΈβš”οΈ

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