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Weekly Grind August 18, 2017

August 18, 2017 / bryanblacio / Leave a comment

Chest & Tris Incline DB press: 3x6 Incline DB flye: 4x12 Incline chest press: 4x10 Tricep push down: 4x12 Smith machine close grip press: 4x10 Single arm cable tricep pull down: 3x10 (nonstop) Later that night... Single leg bridges: 1x25 KB deadlifts: 3 rounds of 60 sec on 30 sec off Leg press: 2x10 Single … Continue reading Weekly Grind August 18, 2017

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👊🏼 Chest Workout - 📍Save & Grow - - ✌🏼Current workout split. After some trial and error I finally decided on: Chest, Back, shoulders/ tris, Legs, repeat. Not planning rest days, just listening to my body and see when I need one. The main focus with this split is to focus on chest and tris. Some days I may split shoulders and triceps into 2 separate workouts in the same day and go ham on each - - 🍫 Full workout: **warm up: 15 min incline walk, 50 pull ups, foam roll/ old people stuff - - ✔️ Incline DB chest press 4x10 3-4 warm up sets. No more than 60 sec rest, add 1-2 sec pause at the bottom of every rep . ✔️ Incline DB fly w/ ext rotation 4x10 45 sec rest, 3-4 sec on the way down . ✔️High to low cable fly 4x15-20 Use ropes for better range of motion . ✔️ Stoopid incline chest press 3x12-15 Add partials to every set . ✔️ Cable fly 7x15 FST7 style, add a drop set on the last set. Start aiming to your chin, as you get fatigued aim lower - - 📲 Email for Coaching/ Personal Training 💊 @condemnedlabz discount code “BRYAN10”

Shoulders & Tris Workout - 📍Save & Grow - - 🍕Full workout: **warm up: 15 min incline walk, 50 pull ups, foam roll/ old people stuff - - ✔️ Close grip bench press 7x10-12 FST7 style, 45 sec rest in between . ✔️ Arnold’s press 4x8-10 . ✔️ Seated lateral raises 1x50, 1x40, 1x20, 1x20, 1x10,20 Increase weight with every set, drop set on the last . ✔️ 1 arm tricep extension 4x10-12 . -SUPERSET- ✔️ Dual rope tricep push down 4x15 ✔️ Face pulls 4x20 (+10 sec hold on last rep) . -SUPERSET- ✔️Shoulder press machine 4x12 (+5 partials) ✔️Dip machine 4x12 - - 📲 Email for Coaching/ Personal Training 💊 @condemnedlabz discount code “BRYAN10”

✔️Sad fact of life #451: You’ll never be as big as your pump . . #tb to that one time cereal did me right and gave me the biggest pump of my life

☝🏼Back Workout - 📍Save & Grow - - 🍣 Full workout: **warm up: 15 min incline walk, foam roll/ old people stuff - - ✔️ Pull ups 5x10 . ✔️ 1 arm cable row 4x8-12 2-3 warm up sets, Increasing weight with every set . ✔️ Underhand BB row 5x10-15 As controlled as possible, slow down the negative for the last 5 reps on all sets . ✔️ Underhand T bar row 5x10-15 Increasing weight with every set, add partials and get to failure on the last 2 sets . -SUPERSET- ✔️ Cable pullover 4x12-15 ✔️ Wide neutral grip lat pulldown 4x12-15 - - 📲 Email for Coaching/ Personal Training 💊 @condemnedlabz discount code “BRYAN10”

☝🏼Chest Workout - 📍Save & Grow - This is simple and right to the point, only 4 exercises so make EVERY set count, goal is to fail 1-2 reps short of every rep range given and have someone spot you or use your soul to finish the set - 🍩 Full workout: **warm up: 15 min incline walk, foam roll/ old people stuff, 60 pull ups - - ✔️ Incline DB press 4x8-12 Take as long as you need in between, 2-3 warm up sets . ✔️ Incline DB fly 4x12 Add 2-3 sec pause at the bottom of each rep, add a 10 sec hold on the last rep of every set . ✔️ Seated cable fly 7x6-15 Here leave 1 rep in the tank except the last set. Increasing weight after every set, add a drop set on the last one . ✔️ Dips 5x10 - - 📲 Email for Coaching/ Personal Training 💊 @condemnedlabz discount code “BRYAN10”

3 ways to stop caring what other people think: . 1. Realize that no one has full context on your intent. No one knows 100% of everything that’s going through your head, so their opinion shouldn’t matter more than your own . 2. If you have a negative voice in your head understand that someone else put that there. Other people have projected their insecurities on you. That voice isn’t really your own . 3. Surround yourself with people who are optimistic. It’ll build your confidence . . . 📝 @garyvee 📸 @talk2mac_therapist

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arms back biceps bodybuilding bootybuilding chest cool down kettlebell Knee problems Leg legs nutrition overtraining prep update quickworkout recovery rest day shoulders sleep Triceps warm up weeklygrind

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