Build And Don't Stop

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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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Forever working on that head to shoulder ratio. Trying to get these puppies to be bigger than my head - On another note. If you didn’t know, I post my workouts almost daily. Today’s shoulder workout is up on my stories for the next 24 hrs #BuildAndDontStop - - 👕: @built_apparel

Shoulder & Upper Back 🔥 🔥 - 📍Bookmark this for later - • Leave this for the end of your workout as a burn out set • The main muscles we’re trying to hit here are lateral/ rear delts & the often neglected lower traps. This will also bullet proof your shoulders if you’re a bro and hit chest & shoulders often • I’m using 5 lbs, you can do body weight if 5 lbs is too much • knees on the bench for all, keep the shoulders back and down, and aim your arms to ear height • Take 10 seconds in between movements and 60-90 seconds in between sets - Triset: 3 sets in total, 10 reps each 1️⃣ Y raises 2️⃣ Reverse fly 3️⃣ Lying shoulder press - - #BuildAndDontStop

✖️The Universe is not in a hurry. You are. It’s why you are anxious and depressed and disappointed. Let go and trust✖️

Rome wasn’t built in a day, but they worked on it every single day - This week we’re right at 187lbs and we got 105 days left 👊🏼 #BuildAndDontStop

TODAY’S LEG WORKOUT - This is a quad focused day and the goal is to drive as much blood as possible to the quads. Think of the burn, if it hurts keep going until you finish the set reps. The less you stop to catch your breath the better 👊🏼💥 - 1️⃣ Front squat: 5x8-10. Increasing the weight after every set 2️⃣Hack squat: 5x15,12,10,12,15. Pyramid style, increasing weight for the first 3 and decrease for the last 2 sets 3️⃣ Leg press: 100 reps. I broke it down into 3 sets of 50,25,25 4️⃣ Leg extensions: 3x21 increase weight every 7 sets. Then add a stupid pyramid set of 5x15 first 2 heavy last 3 lighter 💀 5️⃣ Calf raises: 3x30. Every 10 reps switch position of toes - I usually post my workouts on my stories but they only last for 24 hrs. Let me know if posting them here helps - #BuildAndDontStop

✖️Your words control your life, your progress, your results, even your mental and physical health. You cannot talk like a failure and expect to be successful✖️

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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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