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Weekly Grind August 4, 2017

August 4, 2017August 4, 2017 / bryanblacio / Leave a comment

Back Wide pull ups: 3x10 (body weight), 3x6 (50lbs) Hamer strength rows: 4x12 Hammer strength high pull down row: 4x10 (1 hand at a time) DB pullover: 4x12 1 arm DB row: 4x15 This one was quick, intense, and not much break in between. The main goal here is to make the weight … Continue reading Weekly Grind August 4, 2017

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✌🏼3 weeks left

Someone walked in 2 seconds later and made it weird... . . On a serious note, mini update on what prep is looking like: . Cardio just went up to 40 min fasted in the AM and 30 min post workout 5x a week . Food is down to 5 meals: 2 with carbs, 3 with fats + veggies, all with 6 oz of a lean protein source. And a post workout protein shake. I’m not 100% about the macros. Refeeds are up to the man himself @chrismvilla . Workouts: pretty much 7x a week and if it matters I’m trying to hit 20k steps a day . Feeling flat as hell and like I don’t even lift BUT it’s part of the process. It always gets worse before it gets better 😈 #24daysleft

❌ Leg Workout - 📍Save & Grow - - Today’s workout was focused on hamstrings and glutes. To all the men that don’t think glutes are important, you’re missing out on a stronger/ safer deadlift, squat, bench, and pretty much every other exercise you can think of. Glutes are the most powerful muscle in your body so if you learn how to activate it correctly and strengthen it, all your other lifts will get better and by default correlate to more gainzz - - Full workout: Warm up: Walk 1 mile at incline, foam roll & old people stretches - - ✔️ Seated leg curls 3x6-12 add a triple drop set on the last set of 6,10,15 (with 10 sec pause on the last rep) . ✔️ Hip thrusters 3x6-12 Add a 10 sec pause to the last rep of every set . ✔️ STLDL 4x6 3 sec negative, 1 sec pause at the bottom . ✔️ Sumo stance leg press 4x6-10 Add a triple drop set on the last set 10,10,15 - - 📲 Email for Coaching/ Personal Training 💊 @condemnedlabz discount code “BRYAN10”

❌ Shoulders & Triceps Workout - 📍Save & Grow - - Full workout: Warm up: Walk 1 mile at incline, foam roll & old people stretches - - ✔️ Close grip bench press 3x6-12 . ✔️ Tricep pushdown 4x8-10 Increasing weight weigh every set . ✔️ Single arm cable lateral raise 5x15 Loop handle around wrist instead of grabbing the handle* . ✔️Cable rear delt fly 4x10-15 . ✔️Dip machine 4x12-15 . -Superset- 4 sets ✔️ Chest supported Lateral raises, 20 reps ✔️ Arnold’s press, 10-15 reps - - 📲 Email for Coaching/ Personal Training 💊 @condemnedlabz discount code “BRYAN10”

❌ Back Workout - 📍Save & Grow - - Full workout: Warm up: Foam roll & old people stretches - - ✔️ Lat pulldown machine 4x8-10 . ✔️ Smith machine rows 4x10-12, 3x10 with lighter weight and 2-3 sec hold on every rep . ✔️ Cable pullover 4x8-15 Increasing weight every set . ✔️ Seated cable rows 3x10-12, 3x10-12 1st set with wide neutral grip. 2nd with close grip . ✔️ Seated 1 arm cable row 3x12-15 - - 📲 Email for Coaching/ Personal Training 💊 @condemnedlabz discount code “BRYAN10”

✖️Don’t do it for the “haters” do it for the people that believe in you

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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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