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Weekly Grind June 22, 2017

June 22, 2017June 30, 2017 / bryanblacio / Leave a comment

Today's workout is LEGS: Single Leg, Leg Press: 5 sets of 10 reps Romanian Deadlifts: 4x10 Barbell Hip Thrusters (with band): 5x15 Adductor Machine: 4x20 Leg Curl superset with Banded Glute Bridges: 4x10, 50 Kettlebell Swings: 10 min of 45 sec on, 15 sec off For those of you that follow my instagram stories, … Continue reading Weekly Grind June 22, 2017

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✖️My 3 Tips on growing shoulders: - 1) Lateral raises > OHP 2) Keep pecs, traps, and lats flexible. Use a lacrosse ball, foam roller, massages, etc. 3) High volume, 15-20 reps (my go to range for shoulders), 2-3x a week. Shoulders are a small muscle group, they can handle more than you think - -

✖️Theres 3 kinds of people in this world: Those that make things happen. Those that watch things happen. Those that wonder what happened.

✖️Full Leg Workout. Swipe 👉🏼 & Save - - 1) Hack Squat 3x8-12. As heavy as you can, 2-4 warm up sets, make sure you fail on at least 2 sets at 8-12 reps - 2) SLDL 4x12. Increase weight with every set, 3 sec on the way down, add a pause at the bottom - 3) Single leg leg curl: 4x10-15. 30-60 sec in between sets - 4) Adductor machine: 4x20-25. Increase weight with every set - 5 & 6) Superset: Leg extensions/ Bulgarian split squats: 4x12/20 Add flexing or stretching of quads in between sets, take 45-60 sec rest - -

✖️Stop criticizing yourself for your failures. Start appreciating yourself for your achievements - - 👕 @built_apparel 👖 @legendlondon.co

🔥Try this at the END of your next back workout - - • 3 total sets of 10,10,10 • No rest in between • 3 different grips: Wide, Close Overhand, and Underhand - - 👉🏼 Don’t go too heavy, focus on squeezing and driving as much blood as you can to your lats. With higher reps there’s a tendency for your forearms to fatigue and biceps to overtake so I recommend using straps or grips like the ones I’m using from @versagripps -

✖️What should you eat before you workout? - 📍Save this for later - - The leaner you are the more important pre workout nutrition is, if your goal is to build muscle and increase performance then you should care what you put in your body before you workout - For men over 12% and women over 18% body fat you don’t need to worry too much about pre workout carbs or such since you have plenty of energy in reserve and glycogen stores are most likely over filled already - - 📝 My suggestions: - • 20-40gr of easily digesting Carbs like cream of rice or C-Block by @condemnedlabz • 20-30 gr of fast digesting lean protein like Eggwhites or Commissary Whey by @condemnedlabz • 10-15gr of a healthy Fat like peanut/ almond butter (to slow absorption so energy levels are steady throughout your workout) • 45-60 min before your weight training sessions - - Keep it simple, don’t make it a big meal. You don’t want to have too much in your stomach while you train and have a hard time digesting stuff. You’ll have a harder time getting pumps and depending on the person you may even get sick. - If you like working out fasted in the morning, focus on the last meal you have before you go to bed the night before. This is whats going to fuel your workout the next morning so choose slower digestive carbs and aim for proteins with a slightly higher fat content like flank steak, eggs, cottage cheese (be mindful of your macros and calorie intake for the day so plan accordingly) - - If you know someone that needs to see this tag them below 👇🏼 - - 💥 For the supplements I mentioned, use code “BRYAN10” at checkout for the discount over at @condemnedlabz

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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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