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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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Left: 200 lbs || Right: 181 lbs - 📍Before and after from my last prep for the Olympia Amateur. 20 weeks in between pictures. This was a few days before the show itself but it was the only one I had in the same background and lighting - I always have a hard time answering the question “what makes me compete?” - I mean why on earth would any human being put themselves through something like a prep. If you’ve competed before you understand what I mean - There’s a few reasons: I like seeing my body change week to week, I get zoned in and that concentration spreads to other aspects of my life making me more productive, the satisfaction of sticking to my own word and finish what I started, keeps me accountable with my own fitness and in turn it spreads to people around me (in particularly my clients), don’t want to let down the people that believe in me, I want that 1st place trophy, beating my old self every time, and every prep I learn something new about myself and helps me grow as a person ✌🏼 - There’s more but those are the ones I can think of at the moment . . . . 📲 Email for Coaching/ Personal Training 💊 @condemnedlabz discount code “BRYAN10”

☝🏼Chest & Tris Workout: - 📍Save & Grow . . I had a hard time waking up today so there’s a million warm up sets for each exercise. Sleep hasn’t been the best the last few days and this summer into North Pole weather every other day isn’t helping. Sometimes you can’t control all the variables that affect your training so I focus on the ones I can. When sleep isn’t good I make sure I’m hydrated enough, eaten enough good food (not junk), warm up properly, and having a bomb list of motivational videos helps. . . . 🍪 Full workout: **warm up: 20 min incline walk, 100 pull ups (50 pre and 50 cool down) . . • Incline plated press 3x6 (3-5 warm up sets at 4-10 reps, 2-4 min rest, add a triple drop set on the last set 6,10,20) • Close grip bench press 4x10 (2-4 warm up sets, 3 sec negative) • Cable fly 4x10-15 (4-6 warm up sets, add 5-10 partials to last 2 sets) • Tricep pushdown 2x15, 2x12, 2x6-8 (yep, 6 total sets, increasing weight with every rep range) • Dip machine 5x12 (3-4 warm up sets, 45 sec rest in between sets) • Pec deck 7x15 (FST7 style) . . . . 📲 Email for Coaching/ Personal Training 💊 @condemnedlabz discount code “BRYAN10”

☝🏼Quick Leg Workout: . 📍Swipe for the full workout . . . This was a quick workout focused on quads mostly. There’s 1 exercise for hamstrings because I’m a big believer in activating hamstrings before squats. And squats were done with the smith machine to focus on quad activation. Not many sets today so make sure to warm up properly and take all sets to failure, if you can’t get to your rep range with full rom then turn them into partials but finish your reps without stopping. . . . 🍕 Full workout: **warm up: 15 min incline walk, 100 pull ups (50 pre and 50 cool down), back extensions 3x15-20, stretching/ mobility work . . • Leg curl 3x15 (increase weight with every set, add paused reps on the last 5 reps) • Smith machine squat 3x6 (3-4 warm up sets and summon your inner demons) • Leg extensions 3x20 (2 warm up sets) • Leg press 2x15 (3-5 sec negatives, 1 set should last 60 sec of non stop tension, drops set to 25 on last) . . . PS: props if you used to do the easter egg back in the day on that one zombie map in black ops ✌🏼 . . . 📲 Email for Coaching/ Personal Training 💊 @condemnedlabz discount code “BRYAN10”

☝🏼Shoulder Workout: . Swipe for the full workout . . . I usually like hitting shoulders and triceps on the same day but today I didn’t have enough time so ended up doing shoulders only. I haven’t done a shoulder only workout in a while, I was able to do more exercises than usual and really hammer every head of the shoulder . . . 🌮 Full workout: **warm up: 15 min incline walk, 100 pull ups (50 pre and 50 cool down) . . • 1 arm cable lateral raise 3x15 (1-2 warm up sets) • DB shoulder press 3x6-10 (add a drop set on last set) • Reverse pec deck 3x12-15 (add a pause on every rep, 5 partials to every set, drop set to failure on last) • 1 arm Arnold’s press 3x6-10 • DB Lateral raises 4x15 (add AMRAP of partials to the last 2 sets and get to failure) • Cable front raises 4x15-20 (use rope, add 5-10 partials,3-5 sec holds, & make sure to take a selfie after) . . . . 📲 Email for Coaching/ Personal Training 💊 @condemnedlabz discount code “BRYAN10”

☝🏼Back Workout: . Swipe for the full workout . . . The goal today was to go heavy and push some weight but my body told me to chill out and go light. Sometimes things don’t go according to plan but you still have to get shit done somehow. Today’s workout was super moderate weight and high volume (mostly trying to wake up really) . . . 🍣 Full workout: **warm up: 15 min incline walk, 100 pull ups (50 pre and 50 cool down) . . • 1 arm cable row 3x12-15 (3 warm up sets) • BB row 7x12-15 (drop set on last set, 20 reps) • DB pullover 3x12 (as many warm up sets as you need) • Low plated row 2x6-8 (3-5 warm up sets, triple drop set on last set 6,10,20) • Superset: Cable row/ Cable pullover 4x12-15 (Add partials to all sets) • Seated Face pulls 3x12-15 (3 sec pause, add partials on last 2 sets and get to failure) . . . . 📲 Email for Coaching/ Personal Training 💊 @condemnedlabz discount code “BRYAN10”

☝🏼Chest Workout: . Swipe for the full workout . . . I’m currently playing around with my workout split. I’m a big believer in push pull legs but my priorities have changed and I need to focus on other areas more than ever. I’m going based on feeling and recording what I do so I’m letting my body decide what workout split allows me to recover on time before I hit the same body part again. Hopefully this also gives you new workouts to follow along because once my split solidifies there won’t be much variety in the body splits I post . . . 🍔 Full workout: **warm up: 15 min incline walk, 100 pull ups (50 pre and 50 cool down), foam roll/ old people stuff . . • Incline DB fly variation 4x8-12 (half fly half press, slow and add a pauses on every rep) • Incline DB press 4x6-10 • Flat machine press 4x8-12 • Cable landmine press variation 4x15-20 • Cable fly 7x12-15 (FST7 style) . . . . 📲 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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