Back Day!

I twisted my ankle the other night and leg day got shafted :(

BACK DAY!

Wide-grip Pull-ups, palms away: 3x10

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Wide-grip Lat. Pull-downs, behind the head: 4x7, hold each rep behind your head for at least a 2 count

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Bent-over Rows with Flatbar: 3x12

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Reverse Butterflies: 3x10

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One-armed Pull-ups: 3x7 (each arm!)

Stretch stretch stretch!

Lemme know someone's still looking at this!

E

Spring Break Recovery: Chest day

Gonna get back to working legs soon! But for now...

Chest Day:




Heavy Bench: 5x5 (light warmup, 2x7-10)
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Heavy Single-arm DB Bench: 3x7 (Only pick up one weight at a time, plant feet wide and tighten your abs to stay balanced)
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Inclined Bench: 3x12
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Weighted Dips: 3x7 OR Regular dips 3x12 if you don't have a seated dip machine or weight belt.
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Get to work on those abs!!


SHOUTOUTS: Blake and Dillon, great job

Tuesday: Back to the Back Day

Quote of the Day: "So, something weird happened to me this weekend. I went to the gym and you weren't there."

This is a project to help inspire other people to work out. Remember that! Send pix, put em' up, let's make something big

Back Day

Pull-ups: 6x10 **Alternate between wide grip (palms facing away), close grip (palms facing body), parallel (palms facing each other)**

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Heavy Seated Close-grip Rows: 3x7

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Heavy Close-grip Pull downs: 5x7

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Reverse Butterflies with Cables: 3x12

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One-armed Assisted Pull-ups: 20 Total (in as few reps as possible)

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Lower Back Extensions: 3x12-15

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Let me hear from someone!!!! Leave a comment, hit my facebook

   --->     Click for my Facebook     <---

E

Chest Day with the Homie Blizzy Blake!

After a 5 day hiatus, got back in the gym with a big chest day!

Bench Press: 2x10-12 (warm up weight), 3x7 (moderately heavy weight)

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Single-armed Dumbbell Benchpress: 3x5 (heavy weight) **Do one arm at a time, meaning one hand should be free while the other has a weight in it)

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Inclined Butterflies with Cables: 3x12

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Finisher Bench Press: 3x5 (heavy weight)

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Dips: 3x20-25 (yeah, don't cheat either!)

Protein shake, chocolate milk, BEEF!

Somebody get at me! comment, facebook something!

E

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