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Weekly Grind August 11, 2017

August 11, 2017August 11, 2017 / bryanblacio / Leave a comment

Rest day* So a little different than all my previous posts, I'm gonna talk about how to help you improve your recovery for them gains. In the past, I used to think that the harder you work the stronger and the faster I'll grow. But your body doesn't necessarily work that way, you have to … Continue reading Weekly Grind August 11, 2017

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✖️Ships don't sink because of the water around them; ships sink because of the water that gets in them. Don't let what's happening around you get inside you and weigh you down . . #tb from the good ol days at the gym

86 days till summer and we’re only getting thicccer . . Currently sitting at a “healthy” 192 lbs. Most people are recommending to use this time to maintain or lean out BUT I don’t know about you but I had a plan before this whole quarantine thing happened and I intend to follow through one way or another. . . I’m still using my little set of 20lbs dumbbells at home and bands. Currently using every intensifier technique I can to make the most out of what I have and still make progress #roadto220 😤

❌ Park Shoulder Workout - 📍Save & Grow - - Day 247 without the gym. We took the workout to the park today and used bands, dumbbells, and this old school hammer curl bar I had laying around. Needed to get out of the house and breathe some fresh air, luckily there wasn’t that many people at the park and the weather was warm enough to not freeze to death - - Full workout: Warm up: Banded face pulls, DB rear delt flyes, shoulder mobility work - - ✖️(VERY modified) Elevated pike push up 4x10-12 - ✖️Neutral grip shoulder press 4x10 Add 5-7 partials to all sets - ✖️ Lateral raises 4x12,25 Drop set on every set. - ✖️ Standing Arnold’s press 4x20 Add partials and get to failure on every set. - - - 📲 Email for Coaching/ Personal Training 💊 @condemnedlabz discount code “BRYAN10”

❌ At Home Back Workout - 📍Save & Grow - - Gyms may closed but that doesn’t mean we can’t keep making progress. Getting a little creative with minimal equipment but keeping the same intensity as always. Heavy weights and fancy equipment isn’t necessary 100% of the time to make progress so this is a nice little change of pace. Not the most ideal situation but there’s nothing we can do but stay positive and get creative with what we can do at home. Luckily I have a set of dumbbells, bands, and a mini bar with some weight. But you can use anything like rice bags, heavy back back, etc. - - Full workout: Warm up: Banded rows & STLDL 2x60 sec - - ✖️1 arm underhand banded pulldown 7x20 45-60 sec rest, add a pause at the bottom, and mini crunch to the side (lateral flexion activates the lats more). I’m also hanging on to the handle to keep my body from swinging** - ✖️ 1 arm DB rows 2x20, 4x12 - -SUPERSET- 4 sets of: ✖️ Banded DB rows: 15 reps ✖️ DB rows: 20 reps - ✖️ High DB rows 4x20 Aim to clavicle and think of elbowing the ceiling (for better upper back activation) - ✖️ Single leg standing calf raises 3x12 add 10 partials then add 10-15 sec stretch at the bottom. 1 set should last 60 sec. Didn’t record this cuz no one wants to see this 💩 - - 📲 Email for Coaching/ Personal Training 💊 @condemnedlabz discount code “BRYAN10”

✌🏼Not a gym selfie but at home therapy is just as good . . At this point working out isn’t about just looking good. It’s my therapy, stress reliever, meditation, and without that my day just isn’t right . . With that being said, stay safe out there people. Keep eating your veggies and fruits, stay active, and don’t stop moving . . Working out will help improve your immune system, put you in a better mood, and take your mind off all this negativity the media has been feeding us. Yes there’s a serious problem out there but panicking isn’t going to help anyone. Wash your hands, avoid big crowds, stay active, eat healthier, and learn some self care to decompress, relax, and be in a state to make better decisions (aka stop buying all the toilet paper)

❌ Leg Workout - 📍Save & Grow - - Finally able to hit legs hard. It’s been a while since I’ve had a good leg workout prepping for the show and stuff. The workout itself is simple, 4 exercises. 2 for quads and 2 for hamstrings. Volume is low, take as many warm up sets as you need and take all working sets to failure. Simple but effective, just go ham and make every rep count - - Full workout: Warm up: 15 min incline walk & dynamic stretching - - ✖️Lying leg curl 3x10 (drop set on last, 15+ reps with holds and partials) . ✖️Hack Squats 3x8 (Do as many warm up sets as you need) . ✖️Leg press 3x20 (cluster set style, so take 30-45 sec TOPS with the same weight) . ✖️STLDL 3x8 (3/4 range of motion to keep tension on the hamstrings) - - 📲 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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