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- Total pluses:17 (avg: 0.4/post)
- Total shares:2 (avg: 0.05/post)
- Total comments:53 (avg: 1.23/post)
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My top posts (super secret Algorithm)
Still believe in the "cardio before breakfast to burn more fat"? Don't.
http://www.bodybuilding.com/fun/the-myth-of-cardio-before-breakfast-debunked.html25.67 rating - Read in G+
http://www.bodybuilding.com/fun/the-myth-of-cardio-before-breakfast-debunked.html25.67 rating - Read in G+
Sorry for the lack of updates, I was traveling and now back at it again.
While traveling, I did 2 cardio day's + 1 weight lifting session for Back & Biceps. Another session today:
Blogger's 12 Week Body Transformation Challenge - Day 15: Legs & Abs:
Superset:
Leg Extensions:
3 sets to failure in 18-20 full and partial reps
Seated Leg Curl:
3 sets to failure in 12-15 reps
Superset:
Hack Squat:
4 sets to failure in 50 reps
Standing Leg Curl:
4 sets to failure in 18-20 reps
Standing Calf Raises:
1-2 warm-up sets of 8-10 reps
4 sets to failure in 12 reps
Hanging Leg Raises:
3 sets to failure in 20 reps
Low intensity cardio: 25min
Starting today, I'm changing things a little bit on the cardio side. I've only had low intensity cardio sessions so far, but starting tomorrow I'll do my first HIIT session for 15-20minutes.
If you're not familiar with the concept, you can read more about it here: http://www.teenbodybuilding.com/justin6.htm
I'll be doing 2 HIIT sessions per week, rest of the aerobic sessions will remain as low intensity cardio. Every week I'll also do 4 weight training sessions.
I didn't see much change in my bodyweight this week so I'm amping things up a bit (also means, I'm lowering my calorie intake and cut out more carbs).
More to come tomorrow.. now off to preparing for today's leg session! C ya!15.80 rating - Read in G+
While traveling, I did 2 cardio day's + 1 weight lifting session for Back & Biceps. Another session today:
Blogger's 12 Week Body Transformation Challenge - Day 15: Legs & Abs:
Superset:
Leg Extensions:
3 sets to failure in 18-20 full and partial reps
Seated Leg Curl:
3 sets to failure in 12-15 reps
Superset:
Hack Squat:
4 sets to failure in 50 reps
Standing Leg Curl:
4 sets to failure in 18-20 reps
Standing Calf Raises:
1-2 warm-up sets of 8-10 reps
4 sets to failure in 12 reps
Hanging Leg Raises:
3 sets to failure in 20 reps
Low intensity cardio: 25min
Starting today, I'm changing things a little bit on the cardio side. I've only had low intensity cardio sessions so far, but starting tomorrow I'll do my first HIIT session for 15-20minutes.
If you're not familiar with the concept, you can read more about it here: http://www.teenbodybuilding.com/justin6.htm
I'll be doing 2 HIIT sessions per week, rest of the aerobic sessions will remain as low intensity cardio. Every week I'll also do 4 weight training sessions.
I didn't see much change in my bodyweight this week so I'm amping things up a bit (also means, I'm lowering my calorie intake and cut out more carbs).
More to come tomorrow.. now off to preparing for today's leg session! C ya!15.80 rating - Read in G+
Welcome back friends! We've been missing you.
Nomad Couch is back online and in today's post we tackle the most common question of them all: How to get started online?
Welcome!11.26 rating - Read in G+
Nomad Couch is back online and in today's post we tackle the most common question of them all: How to get started online?
Welcome!11.26 rating - Read in G+
Did legs yesterday and I can honestly say, it was the greatest leg torture session I've ever had. Literally had to limp out the gym.. but heck, that's like it should be dammit!
Time to hit the next session!
Blogger's 12 Week Body Transformation Challenge - Day 9/85: Chest & Triceps:
Warm up Cardio 10min
Flat Dumbbell Press:
2 warm-up sets of 8-10 reps
2 sets to failure in 6-8 reps
Flat Bench Flyes:
1 warm-up set of 8-10 reps
2 sets to failure in 8-10 reps
1 drop set to failure
Incline Cable Flyes:
1 warm-up set of 8-10 reps
2 sets to failure in 8-10 reps
1 drop set to failure
Cable Crossovers:
1 warm-up set of 8-10 reps
2 sets to failure in 8-10 reps
1 drop set to failure
Tricep Cable Pushdowns:
1 warm-up set of 8-10 reps
2 sets to failure in 16-18 reps
1 drop set to failure
Reverse Cable Pushdowns:
1 warm-up set of 8-10 reps
2 sets to failure in 16-18 reps
1 drop set to failure
Giant Set:
Head Smackers:
3 sets of 7 reps
Skull Crushers:
3 sets of 7 reps
Rockers:
3 sets of 7 reps
Cardio: 30 minutes7.46 rating - Read in G+
Time to hit the next session!
Blogger's 12 Week Body Transformation Challenge - Day 9/85: Chest & Triceps:
Warm up Cardio 10min
Flat Dumbbell Press:
2 warm-up sets of 8-10 reps
2 sets to failure in 6-8 reps
Flat Bench Flyes:
1 warm-up set of 8-10 reps
2 sets to failure in 8-10 reps
1 drop set to failure
Incline Cable Flyes:
1 warm-up set of 8-10 reps
2 sets to failure in 8-10 reps
1 drop set to failure
Cable Crossovers:
1 warm-up set of 8-10 reps
2 sets to failure in 8-10 reps
1 drop set to failure
Tricep Cable Pushdowns:
1 warm-up set of 8-10 reps
2 sets to failure in 16-18 reps
1 drop set to failure
Reverse Cable Pushdowns:
1 warm-up set of 8-10 reps
2 sets to failure in 16-18 reps
1 drop set to failure
Giant Set:
Head Smackers:
3 sets of 7 reps
Skull Crushers:
3 sets of 7 reps
Rockers:
3 sets of 7 reps
Cardio: 30 minutes7.46 rating - Read in G+
First week on Blogger's 12 Week Body Transformation Challenge DONE!
Lost 5,5 pounds in the first week (quite bit of fluids I'm sure). All psyched up for the next week. Bring it!!6.95 rating - Read in G+
I'm killing my affiliate links. Here's why:5.56 rating - Read in G+
Blogger's 12 Week Body Transformation Challenge - Day 2: First training day!
Time to hit the gym for the first time on this challenge! Today it's going to be Chest & Abs (going to hit the gym in the evening!):
Warm-up cardio: 10 min
Barbell Bench Press: 4 sets - 8 reps - 80% 1RM - 90 sec rest bs (between sets)
Dumbbell Incline Press: 3 sets - 10 reps - 75% 1RM - 60 sec
Cable Crossovers: 4 sets - 12 reps - 70% 1RM - 60 sec
Decline Dumbbell Fly: 5 sets - 8 reps - 70% 1RM - 30 sec
Push Ups: 2 sets - Max - Bodyweight - 90 sec
Hanging Leg Raises: 5 sets - 12 reps - Bodyweight - 60 sec
Rope Crunches: 3 sets - 8 reps - 70% 1RM - 60 sec
Cool-down Cardio: 15 min
1 RM = one rep max, so if 100kg would be your max bench for one rep, 70% 1RM would mean you do the exercise with 70kg. You can use this calculator to find out your rep max: http://www.exrx.net/Calculators/OneRepMax.html
Blogger's challenge? Check it out!
(http://www.nomadcouch.com/nomad-couch-guidebook-plus-12-week-body-transformation-challenge/)5.56 rating - Read in G+
Time to hit the gym for the first time on this challenge! Today it's going to be Chest & Abs (going to hit the gym in the evening!):
Warm-up cardio: 10 min
Barbell Bench Press: 4 sets - 8 reps - 80% 1RM - 90 sec rest bs (between sets)
Dumbbell Incline Press: 3 sets - 10 reps - 75% 1RM - 60 sec
Cable Crossovers: 4 sets - 12 reps - 70% 1RM - 60 sec
Decline Dumbbell Fly: 5 sets - 8 reps - 70% 1RM - 30 sec
Push Ups: 2 sets - Max - Bodyweight - 90 sec
Hanging Leg Raises: 5 sets - 12 reps - Bodyweight - 60 sec
Rope Crunches: 3 sets - 8 reps - 70% 1RM - 60 sec
Cool-down Cardio: 15 min
1 RM = one rep max, so if 100kg would be your max bench for one rep, 70% 1RM would mean you do the exercise with 70kg. You can use this calculator to find out your rep max: http://www.exrx.net/Calculators/OneRepMax.html
Blogger's challenge? Check it out!
(http://www.nomadcouch.com/nomad-couch-guidebook-plus-12-week-body-transformation-challenge/)5.56 rating - Read in G+
Blogger's 12 Week Body Transformation Challenge - Day 21: Legs
WU Cardio: 10min
Twists: 1 set of 150 reps
Leg Extensions:
2 warmup sets of 8-10 reps
1 drop set of 100 total reps (10-20 reps to fail per weight)
Leg Press:
2 warm-up sets of 8-10 reps
3 rest-pause sets to failure in 30 reps (failure at 20-25, rest pause 5-10 reps)
Standing Hamstring Curls:
1 warm-up set of 8-10 reps
3 sets to failure in 20 reps
Hack Squats:
2 warm-up sets of 8-10 reps
3 rest-pause sets to failure in 30 reps
Cardio: 30min
Twists: 1 set of 150 reps4.17 rating - Read in G+
WU Cardio: 10min
Twists: 1 set of 150 reps
Leg Extensions:
2 warmup sets of 8-10 reps
1 drop set of 100 total reps (10-20 reps to fail per weight)
Leg Press:
2 warm-up sets of 8-10 reps
3 rest-pause sets to failure in 30 reps (failure at 20-25, rest pause 5-10 reps)
Standing Hamstring Curls:
1 warm-up set of 8-10 reps
3 sets to failure in 20 reps
Hack Squats:
2 warm-up sets of 8-10 reps
3 rest-pause sets to failure in 30 reps
Cardio: 30min
Twists: 1 set of 150 reps4.17 rating - Read in G+
New post is out! If you're thinking about setting up a location independent service business; this guide is for YOU.
Have a nice week everyone!
http://www.nomadcouch.com/location-independent-service-business-guide/3.80 rating - Read in G+
Have a nice week everyone!
http://www.nomadcouch.com/location-independent-service-business-guide/3.80 rating - Read in G+
The gloves are off. Time to kick some online nerd butt!
http://www.nomadcouch.com/nomad-couch-guidebook-plus-12-week-body-transformation-challenge/3.80 rating - Read in G+
http://www.nomadcouch.com/nomad-couch-guidebook-plus-12-week-body-transformation-challenge/3.80 rating - Read in G+
My most liked posts
Still believe in the "cardio before breakfast to burn more fat"? Don't.
http://www.bodybuilding.com/fun/the-myth-of-cardio-before-breakfast-debunked.html4 pluses - Read in G+
http://www.bodybuilding.com/fun/the-myth-of-cardio-before-breakfast-debunked.html4 pluses - Read in G+
Welcome back friends! We've been missing you.
Nomad Couch is back online and in today's post we tackle the most common question of them all: How to get started online?
Welcome!3 pluses - Read in G+
Nomad Couch is back online and in today's post we tackle the most common question of them all: How to get started online?
Welcome!3 pluses - Read in G+
New post is out! If you're thinking about setting up a location independent service business; this guide is for YOU.
Have a nice week everyone!
http://www.nomadcouch.com/location-independent-service-business-guide/2 pluses - Read in G+
Have a nice week everyone!
http://www.nomadcouch.com/location-independent-service-business-guide/2 pluses - Read in G+
The gloves are off. Time to kick some online nerd butt!
http://www.nomadcouch.com/nomad-couch-guidebook-plus-12-week-body-transformation-challenge/2 pluses - Read in G+
http://www.nomadcouch.com/nomad-couch-guidebook-plus-12-week-body-transformation-challenge/2 pluses - Read in G+
My most shared posts
Blogger's 12 Week Body Transformation Challenge - Day 10/85: Shoulders, Calves & Abs:
One of my favorite session of the week, shoulders & calves! This duo always brings the best pump feeling imaginable.. It seem Arnold also loves the feeling..lol :D
Arnold Schwarzenegger Talks About The Pump
WU Cardio: 10 min
Seated Smith Machine Military Press:
2 warm-up sets of 8-10 reps
3 sets to failure in 6-8 reps
One Arm Shoulder Press Machine:
1 warm-up sets of 8-10 reps
2 sets to failure in 8-10 reps
1 drop set to failure
Superset:
----------------------------------------------
Side Raises:
1 warm-up set of 8-10 reps
3 sets to failure in 12-16 reps
Side Raises Behind The Back:
3 sets to failure 12-16 reps
----------------------------------------------
Dumbbell Shrugs:
1 warm-up set of 8-10 reps
3 sets to failure in 12-20 reps
Rear Raises:
1 warm-up set of 8-10 reps
7 sets of 12-16 reps
Standing Calf Raises:
1-2 warm-up sets of 8-10 reps
4 sets to failure in 12 reps
Donkey Calf Raises:
4 sets to failure in 18-20 reps
Hanging Leg Raises:
3 sets to failure in 20 reps
Cardio: 30 minutes
1 shares - Read in G+
One of my favorite session of the week, shoulders & calves! This duo always brings the best pump feeling imaginable.. It seem Arnold also loves the feeling..lol :D
Arnold Schwarzenegger Talks About The Pump
WU Cardio: 10 min
Seated Smith Machine Military Press:
2 warm-up sets of 8-10 reps
3 sets to failure in 6-8 reps
One Arm Shoulder Press Machine:
1 warm-up sets of 8-10 reps
2 sets to failure in 8-10 reps
1 drop set to failure
Superset:
----------------------------------------------
Side Raises:
1 warm-up set of 8-10 reps
3 sets to failure in 12-16 reps
Side Raises Behind The Back:
3 sets to failure 12-16 reps
----------------------------------------------
Dumbbell Shrugs:
1 warm-up set of 8-10 reps
3 sets to failure in 12-20 reps
Rear Raises:
1 warm-up set of 8-10 reps
7 sets of 12-16 reps
Standing Calf Raises:
1-2 warm-up sets of 8-10 reps
4 sets to failure in 12 reps
Donkey Calf Raises:
4 sets to failure in 18-20 reps
Hanging Leg Raises:
3 sets to failure in 20 reps
Cardio: 30 minutes
1 shares - Read in G+
0 shares - Read in G+
0 shares - Read in G+
My most commented posts
Still believe in the "cardio before breakfast to burn more fat"? Don't.
http://www.bodybuilding.com/fun/the-myth-of-cardio-before-breakfast-debunked.html13 comments - Read in G+
http://www.bodybuilding.com/fun/the-myth-of-cardio-before-breakfast-debunked.html13 comments - Read in G+
Sorry for the lack of updates, I was traveling and now back at it again.
While traveling, I did 2 cardio day's + 1 weight lifting session for Back & Biceps. Another session today:
Blogger's 12 Week Body Transformation Challenge - Day 15: Legs & Abs:
Superset:
Leg Extensions:
3 sets to failure in 18-20 full and partial reps
Seated Leg Curl:
3 sets to failure in 12-15 reps
Superset:
Hack Squat:
4 sets to failure in 50 reps
Standing Leg Curl:
4 sets to failure in 18-20 reps
Standing Calf Raises:
1-2 warm-up sets of 8-10 reps
4 sets to failure in 12 reps
Hanging Leg Raises:
3 sets to failure in 20 reps
Low intensity cardio: 25min
Starting today, I'm changing things a little bit on the cardio side. I've only had low intensity cardio sessions so far, but starting tomorrow I'll do my first HIIT session for 15-20minutes.
If you're not familiar with the concept, you can read more about it here: http://www.teenbodybuilding.com/justin6.htm
I'll be doing 2 HIIT sessions per week, rest of the aerobic sessions will remain as low intensity cardio. Every week I'll also do 4 weight training sessions.
I didn't see much change in my bodyweight this week so I'm amping things up a bit (also means, I'm lowering my calorie intake and cut out more carbs).
More to come tomorrow.. now off to preparing for today's leg session! C ya!10 comments - Read in G+
While traveling, I did 2 cardio day's + 1 weight lifting session for Back & Biceps. Another session today:
Blogger's 12 Week Body Transformation Challenge - Day 15: Legs & Abs:
Superset:
Leg Extensions:
3 sets to failure in 18-20 full and partial reps
Seated Leg Curl:
3 sets to failure in 12-15 reps
Superset:
Hack Squat:
4 sets to failure in 50 reps
Standing Leg Curl:
4 sets to failure in 18-20 reps
Standing Calf Raises:
1-2 warm-up sets of 8-10 reps
4 sets to failure in 12 reps
Hanging Leg Raises:
3 sets to failure in 20 reps
Low intensity cardio: 25min
Starting today, I'm changing things a little bit on the cardio side. I've only had low intensity cardio sessions so far, but starting tomorrow I'll do my first HIIT session for 15-20minutes.
If you're not familiar with the concept, you can read more about it here: http://www.teenbodybuilding.com/justin6.htm
I'll be doing 2 HIIT sessions per week, rest of the aerobic sessions will remain as low intensity cardio. Every week I'll also do 4 weight training sessions.
I didn't see much change in my bodyweight this week so I'm amping things up a bit (also means, I'm lowering my calorie intake and cut out more carbs).
More to come tomorrow.. now off to preparing for today's leg session! C ya!10 comments - Read in G+
First week on Blogger's 12 Week Body Transformation Challenge DONE!
Lost 5,5 pounds in the first week (quite bit of fluids I'm sure). All psyched up for the next week. Bring it!!5 comments - Read in G+
I'm killing my affiliate links. Here's why:4 comments - Read in G+
Welcome back friends! We've been missing you.
Nomad Couch is back online and in today's post we tackle the most common question of them all: How to get started online?
Welcome!4 comments - Read in G+
Nomad Couch is back online and in today's post we tackle the most common question of them all: How to get started online?
Welcome!4 comments - Read in G+