vbeezy’s BodyBlog

Lets see if anyone can mess with this today-

Dyanmic Warm up-(8mins)

50meter bw Lunges

50meter leg swings

50 meter Plyometric hops (Skip2my Lou’s)

50meter Old school buttkicks

WorKout-

100meter Sprints-(1min rest) X2 reps (time;12.15s,12.11s)

200Meter Sprints-(2mins rest)X4reps (time;24.3s, 24.7s,25.2s,25.8s)

400Meter Sprints- (4mins rest)X4reps (time;54.3s, 55.1s,56.4s,57.1s)

5mins 

50Kettlebell Swings-56lbs kbell (1min 10sec)

rest-2mins

100 Staduim Stairs-(100 stairs going up) X4(up and down reps) Time 5mins,32sec

Total time-25mins 48secs

Anti-flab.blogspot.com

Anti-flab.blogspot.com

Wow- i dont know how im not passed out on the floor! but check this out

Hang cleans-

135lbsX10reps X3sets

hang clean and press-

135X5repsX3sets

Push press-135X10reps,155×12reps,165X8reps

hammerstrength shoulder press- 180lbx15×4sets

Cable side lateral raises-25lbsx15reps each

Shrugs-HS machine–360X 8,6,4reps

Reverse Flyes-Cable Cross30lbs X15repsX4sets

Abs wheel BWX15repsx4sets

HOOPS-

2full court games approximately 20mins each (avg hr 142; 520 calories burned)

Game 1: 15points, 6rebounds, 5assists

Game2: 12points, 8rebs, 3assists

Consisted of 3 hours of rigourous yard work (mow lawn up hill, trim bushes..lol, put down mulch)

then…

Chest & tri’s 30second-15sec  rest intervals(this was tough)

Flat Bench-

30SECOND INTERVALS

135X20reps, 225X15reps,225X9reps,225X6reps, 225X3reps, 225X1rep

Incline Bench-

135X15reps,185X12reps, 185X10reps, 185X6reps,185X3reps,135X15reps

HS Decline 180X15reps, 230X12reps, 270X8reps, 180repsX12reps

Cable FLyes 80lbsX15reps, 80lbsX12reps, 80lbsX10reps, 80lbsX8reps

15SECOND INTERVALS

Rope Tricep press downs- 80lbsX15reps,100lbsX12, 100lbsX8, 100lbsX6

Rope overhead tricep extensions-60lbsx15reps, 60lbsx12reps, 50lbsX12reps

hanging Straight Leg Lifts-

bwX25reps,15reps,12reps, 10reps

Abdominal cruncher (Lifefitness double crunch- the hard one)

90lbsX15reps,12reps,10reps,8reps

I almost passed out at the end!!!!!!!

45mins 3mins 90%HR -5mins 60%HR-and DAYUmN!- I still have one more client. Trying not 2 pass out b4 they get here

Ive been trying to gather as much as possible on GABA after reading about its sleep benefits in M&F. Apparently its supposed to increase your natural HGH and its made out of our own brain matter. it is also supposed to have calming effects for people with ADHD. I havent heard anything much about side effects besides a tingly feeling and or a flush feeling. HAS anyone out there taken or is currently taking this supp? If so thumbs up or thumbs down?

Starting 8 weeks of RDL’s (growth phase)
Day 1-week 1-
135X20r
60sec plank
225×10r
60sec plank
275×6r
60sec plank
315X3r

Rest of back
4sets of pullups 10reps

Lat pulldowns-
4sets15-8r 140-195lbs

Lo-Iso Row-
4sets 15-8r 90-135each

Rvrse Flyes-
4sets 15reps 30lbs

Hanging Abs-3sets 15 reps

Nothing works as hard as  the simplest exercise tool you may ever invest in.  You are not really doing cardio till you master the art of the JR——no more delaying just freakin do it!!

Nothing works as hard as  the simplest exercise tool you may ever invest in.  You are not really doing cardio till you master the art of the JR——no more delaying just freakin do it!!