Build And Don't Stop

"A never ending self improvement journey"

Skip to content

Home
About
Contact
Weekly Grind

Search

Search for:

warm up

Weekly Grind August 18, 2017

August 18, 2017 / bryanblacio / Leave a comment

Chest & Tris Incline DB press: 3x6 Incline DB flye: 4x12 Incline chest press: 4x10 Tricep push down: 4x12 Smith machine close grip press: 4x10 Single arm cable tricep pull down: 3x10 (nonstop) Later that night... Single leg bridges: 1x25 KB deadlifts: 3 rounds of 60 sec on 30 sec off Leg press: 2x10 Single … Continue reading Weekly Grind August 18, 2017

Search

Search for:

Instagram

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✖️

Tags

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

New posts every week

Stay up to date with the latest blog

Powered by WordPress.com.