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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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❌ Back Workout - 📍Save & Grow - - 🍪 Full workout: Warm up** 15 min incline walk, foam roll, old people stretches - - ✔️ Pull ups 10x10 Bodyweight, 1-2.5 min rest . ✔️ Underhand row machine 3x12-15, 2x8, 1x6,8,20 (drop set) . ✔️ Underhand Lat pulldown w/ handles 4x12, 2x8-10, 1x5,10,20 (drop set) . ✔️ T bar row 7x15 FST7 style, 45 sec rest - - - 📲 Email for Coaching/ Personal Training . 💊Current supplement stack: • Pre workout: 2 pills Arsyn • During: 1 scoop Bccas, 1 scoop locked down All from @condemnedlabz ✌🏼 Use my discount code “BRYAN10” and save extra $$ at checkout

#tb to my last show in Vegas. This was a few hours before I stepped on stage . . The main thing I struggled with the day of was my posing. I wasn’t confident enough and it showed in my posing. Not 100% sure what got to me but It just wasn’t there. SO, that’s what I’ve been focusing on for my next show. Visualizing, studying other people’s poses, getting better shorts (this blue just doesn’t work for my little Indian looking ass), and finding ALL angles that work for me . . Just under 7 weeks for the next one #BuildAndDontStop ✌🏼

🦍 Shoulders & Triceps Workout - 📍Save & Grow - - 🥞 Full workout: Warm up** 15 min incline walk, trap release, TRX face pulls - - ✔️ Close grip press on smith 4x6-8 3-5 min rest . ✔️ Seated BB OHP 4x8-10 Add partials on the last 2 sets . -Superset- ✔️ Dual rope tricep push down 4x15 ✔️ 1 arm KB lateral raise 4x15 . ✔️ Tricep pushdowns w/ bar 4x8-10 . -Superset- ✔️ DB skull crushers 4x10 (+ 5 negatives) ✔️ TRX face pulls 4x12-15 . ✔️ 1 arm cable lateral raise 5x15-20 Add partials, holds, 0-10 sec rest in between - - - 📲 Email for Coaching/ Personal Training 💊 @condemnedlabz discount code “BRYAN10”

👊🏼 Leg Workout - 📍Save & Grow - - 🍔 Full workout: Warm up** back extensions (glute focused), adductor machine, dynamic stretching. - - ✔️ Squat 3x5 3-5 min rest, as many warm up sets as you need . ✔️ Seated leg curl 3x15 Add a drop set on the last set, increase weight with every set . ✔️ Leg extensions 3x15-20 Add a drop set on the last set . ✔️ Single leg, leg press 3x12-15 Slow eccentrics, 45 sec rest in between, 2-3 warm up sets . ✔️ Walking lunges 1x7 min Use weight, non stop - - - 📲 Email for Coaching/ Personal Training 💊 @condemnedlabz discount code “BRYAN10”

✖️How long are you going to wait before you demand the best for yourself? . Question is not are you worthy enough to reach your goals. The question is, are your goals worthy enough of you? . . 📸 @khairosphotography

👊🏼 Chest & Tris Workout - 📍Save & Grow - - 😈 Today’s victim @__rgiron7 - - 🥞 Full workout: - - ✔️ Incline DB press 4x5-7 3-5 min rest . ✔️ Incline BB press 4x15 45 sec rest, use a spotter and force the 15 reps even if it’s negatives at the end . ✔️ Semi incline DB fly 4x12-15 . ✔️ Rope tricep pushdown 2x5-8, 1x6,15,20-30 Last set is a triple drop set . ✔️ Seated cable tricep extension 3x12-15 . -Superset- ✔️ Cable flyes 7x15 ✔️ Push ups 7x15 FST7 style, 45 sec rest in between - - 📲 Email for Coaching/ Personal Training 💊 @condemnedlabz discount code “BRYAN10”

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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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