you must be showing to much ummm skin… edit the stuff the Mods don’t want to see so we can see some tasty quads and a nice broad back
Workout…Limited due to time constrictions @ work.
5 Rounds
10 x Close grip pullups
15 Elevated feet pushups
Close grip Incline Bench Press. 115 x 15, 115 x 14, 135 x 13, 135 x 12, 135 x 12
Body weight Dips. 12, 12, 12, 10, 8
Bent over Lat Raise. (weights don’t have #'s on them) aiming for around 15 reps per sets
Max 1 min between rounds.
Standing behind the neck press. 95 bs x 15, 15, 13, 12, 13
45lbs Plate front raise x 10 (x 5 rounds)
Max 1 min between rounds.
Face Pulls. 50 x 15, 60 x 15, 70 x 15 (x3)
Upright Rows. 65lbs x 15 (Various Grips) x 5 rounds
Barbell curls @ 65lbs x max reps. (Various Grips)
Max. 1 min between rounds.
another try at a pic. poo.
one more try
arhhh.
.
just let me know when you post them to your profile if they are anything like your hammies it will be worth the detour
Will do
Made there no bake brownies last night. Fantastic. I eat a lot of raw foods, no gluten and sugar, so these were a treat.
http://www.juliemorris.net/2010/07/15/no-bake-brownies-super-foods-with-jules/
As well as bars
1 cup of Raw Organic Oats
1/4 cup of Raw Cacoa Powder
1/4 cup of Maca Powder
1/2 cup of Walnuts
1/2 cup of Almonds
1/4 cup of ground espresso beans
Mix well by hand of in a food processor
Melt 1 tablespoon of Coconut oil, and 1/2 cup of warm honey
Add to the dry ingredients. add a little applesauce if its not wet enough.
into the fridge until it sets.
Done
If you want to add protein powder, just add more applesauce @ the end.
bars sounds tasty. I’d def add choco protein instead of the coco to up the protein content. I just might whip out my food processor for this one.
it’s not cocoa powder, it’s cacao, which is raw ground cacao beans, which is packed full of vitamins and minerals. a real superfood. But protein powder works well. http://www.navitasnaturals.com/products/cacao.html
hmmmm so thats how u got those awesome wheels of yours!!!
sure could use a cup of coffee
lol. No, they just came in the mail. I never had to do anything!
Warm up.
Defranco’s hip complex 5 rounds.
1 X Deadlift, 1 x Power Clean, 1 x Front Squat every 20 seconds for 10 minutes @ 135lbs.
A. Back Squat 135 X 30, 225 X 15, 235 X 15, 245 X 15, 255 X 15, 275 X 15
B, 2 Hand kettlebell swings @ 20kg x 30, 32kg x 15 (x 5)
A. Snatch grip deadlifts 135 x 20, 225 x 12, 225 x 13, 225 x 15, 225 x 16
B. Windmills @ 20kg x 10, 32 kg x 10 (x 4) Per side
A. Single Legged Squats (Swinging 45’s) @ 135 x 8 (per side)
B. 26" Box jump from static hold in crouch position x 10
C. " Kettlebell hold " by side 2 x 32kg for 1 Minute.
5 rounds
I’m giggling at your pic upload fail…
Hai.
why do you taunt me?
bike on rollers for an hour.
Warm Up.
Kettlebell Complex
2 Hand Swing
1 Hand Swing
Clean & Press
Windmill
Figure 8 to hold
Halo
20kg x 10 reps
32kg x 6 reps (x2)
40kg x 3 reps (x2)
A. 1 Arm Barbell press. 90lbs x 10, 8, 8, 10, 10 (l +r)
B. Double Kettlebell Row @ 32kg 12 (x5)
C. Elevated feet pushups with 20lbs of chain x 20 (x 5)
A. Ring Flyes + 30 second hold in plank position, 8, 9, 8, 9, 10
B. Kettlebell upright row @ 32kg x 15 (x 5)
C. 35lbs Plate front raise, various grips, 12, 10, 12, 12, 12
Cool Down
A. Horizontal bar pullups, wide grip, x 10, 12, 12
B. Fat bar curls @ 65lbs. x 10, 10 , 9
C. Slosh pipe over head hold, snatch grip. 1 minute x 3