Bench press and Incredible Hulk WOD

Bench press and Incredible Hulk WOD

A) Barbell bench press
UP to 3 RM

B) 20 minutes AMRAP
     5 Deadlifts
     5 Power Cleans
     5 Front Squats
     5 Push Press
     5 Back Squats

C) My lower back was in pain after that so I did
    4 x 25 sec Back extension hold
    4 x 25 rep Seated rows .. Felt musch better

Have fun ..

Frank Medrano workout routine





This is Frank Medrano's workout routine as mentioned on his official website



 

In case you don't know, Frank Medrano is one of the most calisthenics and street workouts famous athletes on the internet.

 

His workout routine may not get you bulky but it will fet you ripped for sure.

 



Monday: Chest

• 30 muscle -ups

• 100 standard push ups
• 4 sets /10 reps incline dumbbell press
• 4 sets/10 reps flat dumbbell press       
• 5 sets/ 20 reps dips
• 200 standard push ups
• 50 decline push ups
• 50 narrow push ups
• 50 raised push ups
• 15 minutes HIIT cardio
• Continuous 3 sets
15 crunches - 15 side crunches (both sides) - 15 leg raises

Tuesday: Back

 

•30 muscle ups

• 100 overhand pullups
• 4 sets/ 10 reps single arm dumbbell roll
• 4 sets/10 reps pullovers
• 50 under hand pull ups
• 50 over hand pullups
• 10 muscle ups
• 15 minutes HIIT cardio
• Continuous 3 sets
15 crunches - 15 side crunches (both sides) - 15 leg raises

 Wednesday: Shoulders/Abs

• 100 push ups

• 4 sets/10 reps standing dumbbell presses
• 4 sets/10reps lateral dumbbell raises
• 4 sets/10 reps bent down dumbbell lateral raises
• 100 crunches
• 50 crossovers
• 50 high intensity crunches
• 2 minute flutter kicks  (3 sets)
• 60 second crunch holds (3 times)
• Continuous 3 sets
15 crunches - 15 side crunches (both sides) - 15 leg raises
• Handstands till failure
• 15 minutes HIIT cardio

Thursday: Biceps/Triceps

• 30 muscle ups

• 50 underhand pull ups
• 4sets/10 reps preacher curl
• 4 sets/10 reps hammer curl
• 4 sets/10reps reverse grip preacher curl
• 100 dips
• 100 push-ups
• 4 sets/10 reps overhead triceps extension
• 4 sets/10reps reverse grip triceps pull down
• 20 slow pull ups
• 20 slow dips
• 15 minutes HIIT cardio

Friday: Legs

• 4 sets/reps barbell squats

• 4 sets of 20 yard lunges
• 100 body weight squats
• 4 set/10 reps pistol squats
• 4 sets/ 10 reps stiff legged deadlifts    
• 4 sets/ 10 reps standing calve raises
• 4 sets /10 reps seated calve raises
• 100 body weight standing calve raises
• 15 minutes HIIT cardio.

Saturday: Overall body weight training

 • 100 crunches
• 8 100meter sprints
• 100 pull ups
• 200 pushups
• 100 dips
• 30 muscle ups
• 50 crossovers
• 50 high intensity crunches
• 2 minute flutter kicks (3 sets)
• 60 second crunch holds (3 times)

Couples that workout together, stay together

On a scale form "1" to "Rich Froning", How fit are you?

If you are into crossfit then you must know him, if you are into fitness in general then you probably know him.

 

 

 It’s the world’s fittest man on earth and crossfit champion three years in a row, Rich Froning.

  

Trying to lose weight, look up to him. Skinny and trying to gain weight and muscles, look up to him.

 

 

Regarding the conventional debate about crossfit, either you like crossfit as a sport or you don't, no doubt that crossfit athletes are some real fit people, and who is the fittest of them? It’s Rich Froning.

How fit is Rich Froning?






Let’s see,

According to www.crossfit.com , Rich Froning's best scores are:

Workout	Score
Fran 21,15,9 135# Thrusters Pull UPs	Time 2:13
Grace 30 reps of 135# Clean and Jerk	Time 1:11
Fight Gone Bad Three rounds of: 5 minutes EMOTM Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20" box (Reps) Push-press, 75 pounds (Reps) Row (Calories) Rest	Reps 508
Jackie 1000 meter row Thruster, 45# (50 reps) Pull-ups (30 reps)	Time 5:09
7 minutes ladder of: 3 Overhead Squats	Weight 315.1 lbs
For time 30 Burpee Muscle-Ups	Time 4:10
For Time 100 Wall Balls, 20# (To a 10" Target) 100 Chest-to-Bar Pull-Ups 100 One-Legged Squats, Alternating 100 One-Arm Dumbbell Snatches, Alternating,70#	Time 19:05
21-15-9 Reps For Time: Deadlift, 315# Box Jump 30”	Time 3:55
FOR TIME: 100 Double Unders 50 Handstand Push-Ups 40 Toes-To-Bar 30 Shoulder to Overhead with Axle, 160# 90 FOOT Walking Lunges with Axle in Front Rack, 160#	Time 7:36
4 Rounds  For Time: 15 FOOT Rope Climb 2 Ascents 100 FOOT Sprints 4 Squat Cleans, 225# 100 FOOT Sprint	Time 4:07
Max. Clean and Jerk	Weight 370 lbs
Max. Snatch	Weight 300 lbs
Max. Deadlift	Weight 545 lbs
Max. Back Squat	Weight 445 lbs
Max. Pull Ups	Reps 75

 

 

So, compare your scores to his scores and see on a scale from “1” to “Rich Froning”, how fit are you?

Get Motivated my friends.

Top 10 Mr Olympia 2013

Meet the top 10 bodybuilders according to Mr Olympia championship 2013, meet the biggest ..

10- Lionel Beyeke

 

 

 

9- Branch Warren

 

 

8- Mamdouh "Big Ramy" Elssbiay

 

 

 

7- Roelly Winklaar

 

 

6- Jay Cutler

 

 

5- Dexter Jackson

 

 

4- Shawn Rhoden

 

 

3- Dennis Wolf

 

 

2- Kai Greene

 

 

1- Phil Heath

 

 

Exercise of the day: Deadlift

What is the most powerful combined pull movement? That's right, it's the DEADLIFT.

It's the ultimate movement to build a strong lower back. It also works calves, forearms, glutes, hamstrings, lats, middle back, quadriceps and traps.
It is one of the three canonical powerlifting exercises, along with the squat and bench press.

The most important tip of all time for this exercise is to always keep your back straight (as straight as possible).


How to do the deadlift?

The starting position of a dead lift is with the loaded bar on the floor and you bending with your back straight and grasp the bar with shoulder width grip. (different grips will be explained)

Then you start to get in the up right position while pushing with your legs and keeping your back as straight as possible.

Once you are up and you contract your back and your buttcheeks, you go back to the starting position by pushing the hips back and then bending the knees once the bar has passed them with your back straight untill the plates reach the floor. And that's one rep.

Other tips:

1- Don't squat the weight, I mean you should move your hips forward and back not up and down. And your hips should be above your knees in the bottom positon.

2- To get the most out of your glutes and hamstrings, you need to keep your weight back on the heels.

3- Keep the bar close to your shins in the starting position.

4- Squeez to buttcheecks together at the top of the movement to complete the hip extension and not to hyperextend backward and tweak your lower back.

5- Don't lift the bar too quickly. Focus to do the motion slowly and correctly.

Some variations:

1- Wide grip deadlift
A.K.A Snatch grip deadlift

Snatch grip deadlift forces you to go lower which gives greater results for lower back, hamstrings and glutes.

2- Romanian deadlift
Focus more on hamstrings and glutes.

3- Trap bar deadlift
It's better for beginners and puts less stress on the spine.

 



4- Sumo deadlift
It's more suitable for lifters with less hip mobility and weaker hamstrings to keep straight back.

Benefits of deadlift:

1- Increases core strength and stability.
2- It's a real life application that you may face in your daily life.
3- It forces the whole body muscles to grow.
4- It develops gripping strength.


NOW; Get up and build some serious lower back, hams and glutes.




Sources
www.bodybuilding.com 
www.menshealth.com 

Thoughts Thursday

It's not about being better than someone else,

Vince Delmonte Transformation

it's about being better than you used to be yesterday.


Don't stop when you are tired, stop when you are finished.


If you want to know how far you will go, think how bad you want it.


There are two types of peolpe, those who train legs and those who don't.


Shut up and train.


You are never too old to set another goal or dream a new dream.

 

No matter how slow you go, you are still lapping everyone on the couch.


It's better now than never.


Girls, you are perfect if you cook, clean and iron, if you know what I mean.


Everything you want is on the other side of fear, get over it.

"Comeback" body weight workout

After a one week off, I did this body weight workout as a light comeback

A) 10 minutes working on type writer pull ups. ( I did really baaad, but will keep working on them)

B) 20 Muscle ups. (Not for time)

C) 5 Sets For Time
    - 10 Pull ups
    - 15 Push ups
    - 10 squats
    - 10 Hans stand push ups
    - 10 Toes to bar