OK, so people have been asking me what my workout looks like and while I didn’t really want to post it because there will be critics who will say I’m doing too much, not doing enough, or that they heard from beinglazy.com that lifting weights is bad for you, well whatever. Also this is MY workout. This is just what I do, if you’re just starting out like I always recommend, start slow, baby steps, you don’t want to burn yourself out or get so sore you can’t do anything. Also some of these pics are old and I’ve lost A LOT of weight since then and made strength gains to don’t be that guy (or gal). So without further ado here it is:
THE HUGE FAT LOSER WORKOUT:
60 seconds rest between each set, even between exercises.
Day 1 Chest (Of Course):
Flat Dumbell Bench: 10-12reps (4 sets)
Flat Bench Flyes: 12reps (4sets)
Incline Dumbell bench: 10-12reps (4 sets)
Incline straight arm extended Dumbell (I don’t even know what these are called, lower chest raise maybe? but I sit on an incline bench dumbbell in each hand and have my arms hanging to the floor and alternating I lift my arms straight to just above the center of my chest) 12reps (4 sets)
Overhead Dumbell Extensions: 12reps (4 sets)
Flat bar bench: 10-12reps (4 sets)
Incline bar bench: 10-12reps (4 sets)
and if I really want to push it:
Flat bench rotating dumbbell press: 12reps (4sets)
Day 2 Back:
Wide Grip lat pull down: 12reps (4 sets)
Bent over Dumbell Rows: 12reps (4sets)
Close Grip pull downs: 12reps (4 sets)
T Bar lying rows: 12reps (4 sets)
Lat rope pull downs: 12reps (4 sets)
Seated Row: 12reps (4 sets)
Asst. Pull-ups: 12reps (4sets)
Day 3: Arms (I alternate bicep and tricep exercises)
BIs:
Alt Bicep Curls: 12reps (each arm alternating for total of 24) (4 sets)
Flat Stand Bar curls (Olympic Bar): 10-12reps (4 sets)
Standing Sissy Bar curls: 12reps (4 sets)
Alt Hammer curls: 12reps (each arm alternating for total of 24)(4 sets)
Seated curls: 12reps (each arm individually) (4 sets)
Tris:
Close Grip Bench: 12reps (4 sets)
Skullcrushers: 10-12reps (4 sets)
Rope Pulldowns: 12reps (4 sets)
Straight Bar Push downs: 12reps (4 sets)
Singe arm pull downs: 12reps (each arm individually) (4 sets)
Day 4: Legs (Friday Night Leg Night):
Squats no weight: 25reps (4 sets)
Calf raises: 20reps (4 sets)
Deadlift: 12reps (4 sets)
Squats or Squats smith: 12reps (4 sets)
Calf raises: 20 (4 sets)
Leg press: 12reps (4 sets)
Hammy curls: 12reps (4 sets)
Day 5: Shoulders
Overhead Dumbell Press: 12reps (4 sets)
Standing Side Raises : 12reps (4 sets)
Landmines Press: 12reps (4 sets)
Front Raises: 12reps (4sets)
Rear delt raises: 12reps (4 sets)
Straight bar pulls (Olympic Bar): 12reps (4sets)
Shrugs: 12reps(4sets)
Face pulls: 12reps (4 sets)
DAY 6: REST
DAY 7: CARDIO
I also try and mix in cardio two additional times a week if I’m not riding my bike to work which, let’s face it, I would probably die in this heat. So if you’re reading this, good luck, have fun, and get sore. If you need any help seriously contact me on email or Instagram and I would be happy to help you.
Your cranium must be protnctieg some very valuable brains.
Agreed. They should go. Their elimination would hopefully keep the politicans’ hands out of something for which they have been unwilling to hold anyone accountable.
You probably haven’t meant to do so, however I believe you have managed to express the mind-set that lots of people are in. The sense of wanting to assist, however not figuring out how or the place, is one thing a number of us are going through.
OMG please tell me most of these were taken on Halloween!Loving your blog! Stopping by from MBC (even though I'm not a mom, so I hope they don't kick me out) to say hello! You have an adorable blog 🙂 I'm a Future , trying to prepare to become a mommy! Hope you'll share your wisdom with me!
Lieber DocStock,lange habe ich gesucht, aber es nicht gefunden. Sie fragen sich: “Was hat er denn gesucht?” Kurz:Ihren Besuch bei C. N. Parkinson! War nur als Anregung gedacht. Ich hoffe, Sie nehmen mir die Kritik wg. “The North Face” nicht übel und wünsche Ihnen ein schönes Wochenende mit guten Ideen.Ihrapple
I have exactly what info I want. Check, please. Wait, it’s free? Awesome!
Stopping by from the Crew!My kids really enjoyed this product as well and I was surprised at the amount of Spanish they picked up from simply watching the episodes multiple times. It was a fun review!
What a pleasure to find someone who identifies the issues so clearly
The new Zune browser is surprisingly good, but not as good as the iPod’s. It works well, but isn’t as fast as Safari, and has a clunkier interface. If you occasionally plan on using the web browser that’s not an issue, but if you’re planning to browse the web alot from your PMP then the iPod’s larger screen and better browser may be important.
I don't know about Rothko, frankly I can say that I don't grok his art.But the urinal does have a hypnotic effect on me, in one sense at least – desire to pee in it 😉
Most of the time I never comment, because I am usually sobbing my eyes out. This post is no different. You are so amazing and Taylor sees that too. She sees that you can change the way people look at this disease and that is why she chose you! The song is amazing and I am so happy for you!!
Such a pretty bathroom, Andrea! Congratulations on the feature!!!Thanks so much for dropping by our new bog, DTTD. I hope you'll come see what we're sharing from time-to-time Victoria
A 7 words “Fuck You” to the 14,000 opposition witnesses who worked from 5 a.m. to midnight last Sunday to witness every part of the voting process, including counting the paper ballots as part of the hot audtis. You’ve outdone yourself, geronl: that’s an average of 2,000 fuck-yous per word.
That’s cleared my thoughts. Thanks for contributing.
An answer from an expert! Thanks for contributing.
One thing that this post or the template doesn’t answer: how much time do you need to be able to dedicate to this? For instance can someone who is in full employment and would only have the time to participate in his spare time take part in this?
Too many people freelance. Especially high school kids that make stuff cheaper cuz they only want money. I am working on some other stuff. I am still thinking and planning.VN:F [1.9.20_1166]
Ainda que concorde totalmente que os dois candidatos tenham sérios problemas em relação à moral natural, não me parece razoável colocá-los em pé de igualdade quanto a esse mesmo aspecto.Isso sem contar com a posição dos partidos de cada um em relaçao ao aborto.
You can shut it with your slander of myself and the Creativity Movement.How about you post a photo of yourself Andy?Oh,I forgot,you lack a spine.Have a special day.
b4132I do trust all the ideas you have presented in your post. They are very convincing and can certainly work. Nonetheless, the posts are very short for beginners. Could you please prolong them a bit from next time? Thanks for the post. b96d
xenophobia and intolerance of immigrants on the rise in Australia, asks David Donovan, after receiving a racist email. “The only thing necessary for evil to flourish is for good men
24/05/2010 – 10:43pmgoebleaño, amen, esa es una de las muchas pruebas q tenemos y q nos indican descaradamente ese amiguismo de FP e Inda y como automáticamente la critica hacÃa el Ser Superior no existe y tristemente se ceban con otros (pellegrini,higuain) de los errores de FP.
O morÄeti uvažujeme asi mÄ›sÃc, pÅ™iznám se, že je to z mé hlavy. Ne že by se tomu dÄ›ti bránily. VaÅ¡e pÅ™ÃbÄ›hy mÄ› opravdu bavÃ, od srdce jsem se zasmála. Jen mÄ› docela nahlodávajà zmÄ›nit svůj postoj k zaÄlenÄ›nà dalÅ¡Ãho hlodavcedo rodiny (máme už ÄinÄilu). Cyrilka je kouzelná, takové morÄe bych si pÅ™edstavovala. ObyÄejné, hladkosrsté. Kolem nás se hemžà samé papÃrové kousky a do toho se mi nechce 🙂
Wow. What a horrible time. I was cold and a bit achy (euphemism for “in pain, but not as much pain as sometimes”) this weekend, but no flying or stinkbugs, so you win the horrible weekend prize.
A simple and intelligent point, well made. Thanks!
Happy Friday! I look forward to Mondays post!!! Offended or not I think it's important to share what's been overused and what hasn't!!!As far as the covers I would say that Nora Roberts (all of them) caught my eyes over the others. I love fantasy so a couple of them looked interesting but lost me with too much happening on the cover!!Love these posts!
easy cash code review……[…]Hiya, I’m really glad I have found this info. Today bloggers publish only about gossip and net stuff and this is actually irritating. A good web site with interesting content, this is what I need. Thanks for making this website, and I’ll be visi…
Naughty? That doesn’t like you Janie. You’re just good wholesome gorgeous sexy and you always brighten up my day. Clever photo – I hope the location wasn’t as precarious as it looks!!!!
Hello! This is my 1st comment here so I just wanted to give a quick shout out and say I truly enjoy reading your articles. Can you suggest any other blogs/websites/forums that deal with the same topics? Many thanks!
20/03/2011 – 2:57pmQuiere jugarlo todo porque el pique con Messi no le deja ni descansar, ya lo dijo una vez Pedrerol (que no me parece sospechoso en este tema)en Blanco Pelota, esa rivalizad lo trae muy preocupado. Quiere ser y sobre todo parecer el nº 1.
None can doubt the veracity of this article.
Hi Morgan! Even though Google will punish me severely for having a post this large, I don’t care. If a single post has more than 4 outgoing links, it is considered absolutely irrelevant! Also any site selling links (PPP, smorty, textlink ads, kontera, etc) will automatically have lower pagerank! I give up!!!!!
I agree with Horst. The best way to build backlinks is to offer quality content that will naturally attract them. A great post will naturally acquire links from related sites. Of course, stacking the deck by getting people to see it can’t hurt either.
Dare il potere in mano al popolo del bar è terrificante… ma se il popolo del bar , il 51% degli italiani diciamo, decidesse che da domani si deve fare la cosa X , diciamo qualcosa di drastico tipo “ripristino della pena di morte” , sarebbe giusto o no farla? La P2 o il Bilderberg hanno davvero ragione?E ancora prima di questo, il problema sarebbe il cercare di non dar voce a 1000 idee disparate, ma come scegliere di dare 1000 voti ad una idea condivisa.
Your’s is the intelligent approach to this issue.
zegt:Mooie tijdschriften en een supertoffe naam voor een boekwinkel!Ik kan je niet verder helpen met het zoeken naar een fotografie/vormgevingopleiding (klinkt wel heel interessant!) Heel veel succes met je zoektocht, het zal je vast lukken!!
Surprisingly well-written and informative for a free online article.
A simple and intelligent point, well made. Thanks!
Last one to utilize this is a rotten egg!
El problema de viajar mucha gente puede ser a la hora de buscar sitio para tomar algo, comer…el resto es muy divertido.Yo ya te gané explicando el viaje de Portugal y esto que fui más tarde! :)Un petó!
Uh, how are shrimp with their heads still on not funny? I think this recipe looks amazing, but I have a high tolerance for shrimp weirdness and even eat this totally fantastic version when you fry them in their skins and eat the whole thing. would love to win the seasoning, sounds delish and am liking the FB page… now!
I have realized some important things through your blog post post. One other thing I would like to state is that there are lots of games on the market designed especially for toddler age kids. They involve pattern acknowledgement, colors, pets, and models. These typically focus on familiarization in lieu of memorization. This makes little children occupied without experiencing like they are studying. Thanks
Very good points Doug. I guess the same is true also for any other one type of marketing tactic/process… don’t have all your eggs in one basket, even if you may own that basket, it’s still a big risk..-= Joel Osborne´s last blog .. =-.
wij gaan voor de 4de maal naar Turkijen en voor de 3de maal in de melas resort in Side is echt een topper dit hotel met een zandstrand en heel mooi gelegen .ik wens iedereen nog een heel fijne vakantie toegr annie
These topics are so confusing but this helped me get the job done.
That’s a smart answer to a difficult question.
I am amazed that small children should have to memorise such a difficult poem … is the school system in Italy still like that? I also can’t comment on quality of your translation, but I liked the poem, especially the birds “like exiled thoughts”. That image is especially autumnal and melancholic.
si Paola ma chiedere alle singole persone di farsi carico non è facile. Poche/i capiranno cio che giustamente scrivi. Vi sono contesti dove parole come le tue, che condivido, non verranno capite. A scuola si può seminare creare il contesto anche d’amore. E crescere adulte/i diverse/i
Unbelievable how well-written and informative this was.
Yours is a clever way of thinking about it.
Do you mind if I quote a couple of your posts as long as I provide credit and sources back to your weblog? My website is in the exact same niche as yours and my users would certainly benefit from some of the information you present here. Please let me know if this ok with you. Many thanks!
Heisan SølviWow, så mye fint du har funnet på helgens loppis!!! Du er jo en virkelig loppe-propell!Jeg likte aller best: luxolampen, bordet, kartotekskuffene (superfine)og julepynten. Sakselampe i teak vokste jeg opp med i barndomshjemmet, så de gir gode minner.Glad ny uke til deg!Klem fra kaspara
151Do you mind if I quote a couple of your articles as long as I provide credit and sources back to your website? My website is in the very same niche as yours and my users would certainly benefit from a lot of the information you provide here. Please let me know if this okay with you. Many thanks!
That’s a smart way of looking at the world.
I’m really into it, thanks for this great stuff!
Built my first complete since high school, chose to do it on the cheap, but leave room for upgrades.This mobo is a little big for an ATX board, but it works great, considering it has the 6/s onboard speed and support for sandy bridge.The USB 3.0 will come in handy, too.
Actually I have seen some of your videos pop up in the search engine results pages. What is your secret to ranking up there? You kinda got a shortcut to ranking with some of your vids. Jealous…
. Some day, if you learn something about critical thinking, you may come to learn that. Because of your lack of ability to distinguish between ‘lies’ and ‘mistakes’, I’d say that reflects poorly on your ability to think critically.Reply
Some of the comments here are very Daily Mail. Anyway, I never understand why the parents stand outside the school for the duration of the test. What is the point? Are they beaming their good aura to their kids inside?And I would think that pressuring your child to do well is only going to have a negative effect. I am not suggesting that parents should be flippant about this test, but these young minds could easily snap under all the pressure that they have been put under.
I’ve already tweeted about this, and will throw the link on Facebook as well. I hope this works out for you! I remember helping with your L.A. moving costs (still need to print the awesome poster you created of myself and Diana!), and I am definitely supporting you with this endeavor.
That’s cleared my thoughts. Thanks for contributing.
Dicesi servizio giornalistico: Il giornalista in contatto con la redazione centrale della testata discute su quale sia la notizia da raccontare. Una volta scelta la notizia il giornalista passa alla fase di scrittura del pezzo, mentre il producer, collaboratore del giornalista, iniziera’ la ricerca delle immagini che serviranno per il montaggio. Scritto il pezzo il giornalista registrera’ il testo, dopo di che insieme al cameraman registrera’ lo stand up, il tutto sara’ consegnato al montatore che procedera’ all’assemblaggio del pezzo.
Keep it coming, writers, this is good stuff.
These topics are so confusing but this helped me get the job done.
Haha, shouldn’t you be charging for that kind of knowledge?!
Kedves Bobojsza!Örömmel olvastam e-mailedet is, hogy épségben megérkeztek az ajándékok. Bár jól becsomagoltam, de azért izgultam, hogy a bögre se törjön szét. :-)Üdv,Karcsi
Awesome you should think of something like that
I guess finding useful, reliable information on the internet isn’t hopeless after all.
Pasvarstykim Jei, kaikurie yra protingi ir/ar protingai kalba, tai dar nereiskia, kad jie vykdys savo pasisakymus, sieks naudos ne sau, o saliai. O tie, kurie daro sou, nereiskia, kad jie debilai. Tiesiog zino kokios placios auditorijos balsus gaus.
chissà se i sinistri capiranno il perchè quelli che hanno fatto stravincere bossi votavano prima rifondazione ecc….bossi è un maiale per loro, volano alto loro…qualcuno tiene i piedi per terra e vede la gente invece di farsi le seghe mentali.
If you’re reading this, you’re all set, pardner!
Hi, i feel that i saw you visited my blog thus i came to “return the wantâ€.I am attempting to to find issues to improve my site!I assume its adequate to make use of some of your ideas!!
I just want to say I am beginner to weblog and really savored you’re web site. Very likely I’m going to bookmark your site . You really come with excellent articles and reviews. With thanks for sharing with us your website.
directions on your prescription label. The chewable tablet must be chewed thoroughly before you stop taking ciprofloxacin and call your doctor for medical advice about effects.
More posts of this quality. Not the usual c***, please
Tarık diyor ki: 02 Kasım 2010, 23:48Sonuna kadar destekliyorum, denetimlerin her konuda da hassasiyetle yapılmasını bekliyoruz..Yollardan bütün satıcılar kaldırılsın. Ayrıca dükkan önlerine bir dükkan daha açacak kadar malzeme konulmaması gerektiğini, bunlara da en kısa zamanda çözüm bulunmasını istiyoruz.
Well macadamia nuts, how about that.
At last! Someone with real expertise gives us the answer. Thanks!
AxiCorp Financial Services Pty Ltd is an Australian company established to provide innovative online financial products and services such as forex trading, cfd trading, trading indices, oil, gold and s
Good luck med Kolding!! Har haft to dårlige oplevelser der! Har været til samtale med den ledende overlæge om det! Så vil helt klart anbefale et andet sygehus ex. Odense? Men ellers håber jeg virkeligt at de kan tage sig sammen i Kolding og give dig en god oplevelse! Det er jo det største når man føder sit barn!
Zizzer Zazzer Zuzz / Martin Saposnekoo The only "perversion" I see. Martin, is your attempts to formulate an argument that somehow supports Romney and Ryan, two of the most ANTI-Christian liars in the history of Politics. These two are more evil together than you and Joel Rivera put together.
I was very pleased to find this site!I wanted to thank you for this superb read:) !! I definitely enjoyed it and I have you bookmarked to check on new stuff you post!!
We can ship to you. We will need your full shipping address as well as your contact phone number for customs forms.The price on the product is the same. The only difference is the shipping charge. Please email our order department with your informationand we will let you know the shipping cost per each pack size.Thank you!
". So then for revenge she spent her days attacking those who "she" thought were thoroughbreds or those with "good hair" because we know it is a crime to be both intelligent and have a good head of hair. How could god be so cruel to someone like her?Summation: She was a crazy jealous liberal filled with self loathing.
bhaiya kyun itna frustrate hote ho… Lagta hain tmhe b ett kuch khaas pasand nahi aayi.. Koi baat nahi Dabangg 2 aa rahi hain us k liye thoda frustration sambhal k rakho..
andrea, comprei os meus na Tok Stok. Comprei por $ 4,90, se não me engano, mas já dei a sorte de passar na loja numa promoção e comprar alguns por inacreditáveis $ 1,90. Eu uso para pendurar meus moldes. Já já mostro qdo meu estúdio ficar prontinho!fiz até um post sobre eles XD
Recordar é viver, Assis acabou com você ♫♪ hahahah’: Além do ótimo mini-texto, ainda tem as entrevistas que estão feras demais, parabéns por tudo chefia! A equipe panorama te agradece! Rodrigo: ‘carrasco’ – rods
Back in school, I’m doing so much learning.
billy · Hi Jozef,If you can see you are getting the correct JSON response but your dropdown is still not being updated I would check to see that you have given your dropdown the correct ID. It is by ID that the jquery is selecting the dropdown to append the list items. Are you using firebug? Firebug’s JS console is great for seeing whether your JSON response is correct
Wow! Great thinking! JK
Yup, that’ll do it. You have my appreciation.
Enig!! Hvorfor skal det være sÃ¥ stramt? Armen altsÃ¥. Min mave er helt smadret efter en tvillingegraviditet, og det er jo ikke ligefrem gulerødder og broccoli der ryger ned i store mængder – nærmere kakao og romkugler.
There isn’t a driver anywhere (probably in the world) that hasn’t driven above the speed limit at some point in time, which also includes police and government officials.If one checks the freedom of information act and asks for details of police officers who have been caught speeding in a police car when not using blues and twos and not on an emergency call, you’ll find it’s hundreds if not more every year.As they say, “let him who is without sin, to cast the first stone”.