Sorry to everyone following the workouts yesterday got away from me a little and ended up being my rest day, so today is:
Cardio: 1 hr run (easy pace)
And hereโs the 405lbs front squat I claimed I did in the last leg day ๐๐
2021-10-03 14:13:55 +0000 UTC
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Have a good weekend everyone ๐
2021-10-01 22:42:33 +0000 UTC
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Congrats on a good week! Your reward is LEGDAYโข๏ธ โฌ๏ธ
Work up to a heavy single front squat (405)
Then,
Superset: 4 sets
Back squat - 8 reps @ 315
Bulgarian split squat - 20 reps (ea. leg body weight)
Then,
Superset: 4 sets
Leg press - 25 reps @ (heavy but pick a weight you feel explosive at)
Hamstring curls (single leg): 15 reps @ 55
2021-10-01 14:11:01 +0000 UTC
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HAPPY ๐๐ผ FRIDAY ๐๐ผ
2021-10-01 12:31:48 +0000 UTC
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Yeah so like I was saying about the pump my only caution for that workout is that it will seriously test the elasticity of your skin be advised lmao
2021-09-30 18:09:12 +0000 UTC
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OH RIGHT! I almost forgot I made another video for you all over this trip! Stay tuned for more info๐๐
2021-09-30 15:37:26 +0000 UTC
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Now that I have your attention ๐ CARDIO WONT STEAL YOUR GAINS IF YOUโRE EATING RIGHT (and enough) โฌ๏ธ
AM - cardio intervals:
8 x 400 meter sprint
Then,
100 burpees for time (5:51)
PM - upper body death by supersets
All of these are 5 x max reps (at least 8)
*I always do push and pull on the same day as youโll notice, for me this guarantees balanced muscle development to avoid joint injuries (and the pump is unreal)
Bench - 225, 235, 245, 255, 265
Bent over row - 185
Incline bench - 135, 145, 155, 165, 175
Lay pull down - 185
Military press (barbell) - 95, 105, 115, 105, 95
Upright row (fixed bar) - 110
2021-09-30 14:18:25 +0000 UTC
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Good morning, I brought you your breakfast ๐
2021-09-30 12:32:26 +0000 UTC
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Hump day cont. [FITNESS ED.] ๐ฅ๐ฅ๐ฅ
DEADLIFTS ETC:
Superset deadlift and toe to bar - 5 sets of each
DL - 5 reps @ 405
Strict T2B - 10 reps
(Make no mistake, this is a forearm workout lol)
Then,
Superset hip thrust and Russian twist - 5 sets
HT - 20 reps @ 315
RT - 30 reps w/ 35lb weight
Then,
Planks - 2 min, rest, 90 sec, rest, 60 sec, rest, 30 sec, done ๐
2021-09-29 15:35:22 +0000 UTC
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Happy hump day! Swipe to the right for a really happy hump day ๐
2021-09-29 12:25:32 +0000 UTC
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SHOULDERS + BICEPS [but make it functional]
AM - 5 mile run (challenging pace)
PM - Superset 5 sets of each:
Military press + push press (barbell): 5 of each (10 total reps) @ 135, 145, 155, 165, 175
Pull ups: 8 reps @ body weight
Then,
Superset 5 sets of each:
Arnold press (dumbbells): 10 reps @ 35s, 40s, 45, 50, 55
Pull ups (again): 8 reps @ body weight
Then,
Superset 5 sets of each:
Lateral raises: 12 reps @ 35s, 30s, 25, 20, 20
Concentration curl: 10 reps @ 40 (pause at the top)
This PM workout shouldnโt take longer than 40ish min pick weights that you can do with very minimal rest and tradition quickly between supersets ๐๐ผ
2021-09-28 15:48:11 +0000 UTC
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This is the first thing you see when you wake up, what do you do? ๐
2021-09-28 12:49:21 +0000 UTC
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On Monday we do LEGS and we get pumped about a new video drop ๐๐ฅ๐
Back squat: 5 x 3 @ 405, 415, 425, 435, 445
Then,
Superset: Front Squat and Bulgarian Split Squat
FS - 5 x 10 @ 225, 235, 245, 255, 265
BSS - 5 x 15 @ Body Weight
Then,
Hamstring Curl drop set: start as heavy as you can and do 8 sets lowering the weight 5-15lbs every time you fail, as little rest as possible
2021-09-27 12:50:23 +0000 UTC
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New video drop tomorrow! Itโs one you all have been BEGGING me to do! Not gonna be too specific, but letโs just say I didnโt need my hands to finish ๐๐ผ๐ what do you think I did?
2021-09-26 23:44:15 +0000 UTC
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Oh lazy Sunday? I mean nearly breaking a sweat finding good angles to film with my new toyโฆ but other than that yeah lazy Sunday for sure ๐๐
2021-09-26 16:43:46 +0000 UTC
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CARDIO ๐ฅณ๐
Run 1 hour (conversational pace)
I donโt do calf raises, I run, if youโre worried about your cardio impacting your size, just eat more, you can have both I promise ๐ฅ๐ฅ
2021-09-25 16:34:28 +0000 UTC
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Oh yeah, I went shopping the other day, but you wouldnโt be interested in that would you? ๐
2021-09-25 14:43:55 +0000 UTC
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Who else likes to have sex in the woods? Does the air out there feel better on your skin or is that just me? ๐ฅต
2021-09-24 19:24:41 +0000 UTC
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Workout gang ๐ฅ๐ฅ๐ฅ
Upper body everything (glamour muscles + cardio):
Bench - Work up to a heavy 5 rep (315)
Then,
Superset 5 x max reps:
Bench - 225, 215, 205, 195, 185
Dips - weighted or BW
Then,
Superset 5 x 12 reps:
Seated overhead tricep extensions (French press) - 90 ( both hands single dumbbell)
Concentration curl - 45 (one hand single dumbbell)
Then,
20 min row (cardio rowing machine)
2021-09-24 15:47:27 +0000 UTC
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REDEFINE CORE WORKOUTS [deadlift day] โฌ๏ธ
Aside: I said before I donโt do a โcoreโ day when what I meant to say is I donโt do an โabโ day, that being said most of the accessory work on my deadlift day is indeed ab work so that the whole core is engaged and balanced
Superset: 5 sets each
Deadlift - 10 @ 315
Ab circuit - 30 sec plank (all on hands)
50 flutter kicks
30 sec plank
20 supine leg raises
30 sec plank
Glute burnout: 5 sets each
Hip thrusters - 20 @ 225, 275, 295, 315, 325
GHD back extensions - 10 w/ pause at the top
2021-09-23 15:14:28 +0000 UTC
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I already made a joke caption for this picture on my Twitter so youโll get it as a plug for my * drum roll * DAILY FITNESS ๐โฌ๏ธ๐ฅ
AM - cardio (leg recovery)
30 min low intensity (run or bike)
8 x 400m medium intensity (run or bike)
Donโt let soreness from 10 x 10 squats bully you, you will be sore days longer than necessary if you donโt move the sore muscles (and hydrate ๐)
PM - shoulders and back (back dominant)
3 supersets; 5 x max effort (minimum 10 reps)
Bent Over Row 185, 195, 205, 215, 225
Military press 115
Lay Pull Down - 235, 225, 215, 205, 195
Arnold Press (dumbbells) - 30, 40, 50, 40, 30
Lateral Fly 40, 30, 25, 20, 15
Upright Row 115
2021-09-22 15:07:06 +0000 UTC
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oh the anxiety of being a menace at these scenic overlooks ๐ but itโs worth the risk for you!
2021-09-21 23:44:41 +0000 UTC
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* cue baywatch music * * also cue confused stares as I hold the front of my shirt in my teeth and hold my phone awkwardly pointed at my legs *
Cardio - run for 1 hour (7:30/mile)
2021-09-20 15:24:27 +0000 UTC
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Happy Monday! If I can be brave enough to take my shirt off at this very crowded overlook then you can be brave enough to OWN ๐๐ผ YOUR ๐๐ผ WEEK ๐๐ผ๐๐ฅ LETS GOOOO haha
2021-09-20 13:07:29 +0000 UTC
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I hope everyone had a great weekend! Friendly (horny) reminder that if youโre worried you missed anything please donโt hesitate to ask me!
2021-09-19 19:26:43 +0000 UTC
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Sunday photo dump ๐ฅณ Pt 4
2021-09-19 17:23:41 +0000 UTC
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Sunday photo dump ๐ฅณ Pt3
2021-09-19 16:21:46 +0000 UTC
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PSA: rest is anabolic ๐ฅ my workout today is to walk lazily through the woods haha, so hereโs that heavy single from yesterday (465), wouldnโt want you to think Iโm just making up these numbers ๐
2021-09-18 14:38:39 +0000 UTC
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Another beautiful weekend and another beautiful opportunity to get away, quick welcome to all my new subscribers ๐ if youโre worried you missed any videos PLEASE just ask * cue broken record/crippling self awareness lmao *
2021-09-18 13:15:22 +0000 UTC
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Happy Friday ๐
suns out buns out cause none of my pants even fit ๐ค workout gang โฌ๏ธ
LEGS ๐
Back Squat:
Work up to a heavy single (not a max) - 465lbs
Then:
Superset Back squat + quad extensions:
BS 5 x 10 - 315, 310, 305, 300, 295
QE 5 x 15 - 115, 130, 145, 160, 175
Then:
Superset hip thrusts + hamstring curls:
HT 4 x 15 - 275
HC 4 x 15 - 115
2021-09-17 14:41:55 +0000 UTC
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