Monthly Archives: September 2012

fitness

Body Beast Bulk, Round 2: SHOULDERS

Super Set
Lateral Raise (15,12,8) 8,10,15
Arnold Press (15,12,8,8) 15,20,25,15
Progressive Set
Upright Row (15,12,8,8,12,15) 35,55,70/7(F!),70,55,35
Super Set
Alt Front Raise (15,12,8) 8,10,15
Plate Twist-Twist (10,10,10) 10,10,10
Progessive Set
Reverse Fly (15,12,8,8,12,15) 8,10,15,15,10,8
Super Set
Superman Stretch (30sec)
Plank Twist-Twist (30sec)
Finisher
Halos 2×5/35KB

frags

no longer welcomed

books, there can never be enough books
i wished she would say that. i wish she would believe that. and i swore, i swore one time she did believe that. but now, now walking between stacks of books, she told me no, she told me in front of the children, no. she told me in front of the children that there were too many books to be had. we had enough books. we had to stop it already with the books. and although i smiled, although i chided her, kissed her, pleaded with her, i felt odd, i felt distant, an immigrant who, having spent a long duration from home not only no longer recognized it, but was now no longer even welcomed.

fitness

Body Beast Bulk, Round 2: ARMS

Progressive Set
Standing Curl (15,12,8,8,12,15) 15,20,25,25,20,15
Single Set
Tricep Extension (15,12,8,8) 35,55,70,55KB
Force Set
Wide EZ Bar Curl (5×5) 15
Single Set
Skull Crusher EZ Bar (15,12,8,8) 15,20,25,20
Progressive Set
Hammer Curl (15,12,8,8,12,15) 15,17.5,22.5,22.5,17.5,15
Progressive Set
Tricep Kickback (15,12,8,8,12,15) 15,20,30,30,20,15
Single Set
Weighted Crunch 35KB
Finisher
Snatch 2×5/35KB

fitness

Body Beast Bulk, Round 2: BACK

Super Set
Pull Over (15,12,8,8) 35,55,70,55KB
Pull Up (3×10) 10,8,6
Progressive Set
Rev Grip Row EZ Bar (15,12,8,8,12,15) 5+,10+,15+,17.5,15,12.5
Force Set
One Arm Row (5×5) L/R 35KB
Single Set
Deadlift (15,12,8,8) 35/55,55×2,70/55,55x2KB
Super Set
Reverse Fly (15,12) 17.5/25
Plank Rotation (30sec/30sec) 17.5/25
Finisher
Windmills 2×5/35
Slingshot 2×10/35

fitness

Body Beast Bulk, Round 2: CHEST

Super Set
Incline Fly (15,12,8) 20,25,30
Incline Press (15,12,8,8) 30,40,55,40
Force Set
Chest Press (5×5) 55
Progressive Set
Incline Press (15,12,8,8,12,15) 20,35,50,50,35,20
Combo Set
Close Grip to Fly (15,12,8) 22.5,27.5/F-,27.5
Multi Set
Decline Push Ups 15,12,8
Cobra to Airplane 10
Russian Twist 30sec
Finisher
Turkish Get Ups 2×3/35KB

fitness

Body Beast Bulk, Round 1: ARMS

Progressive Set
Standing Curl (15,12,8,8,12,15) 15,20,25,25,20,15
Single Set
Tricep Extension (15,12,8,8) 20+,30+,52.5+,30+
Force Set
Wide EZ Bar Curl (5×5) 15
Single Set
Skull Crusher EZ Bar (15,12,8,8) 5+,10+,15+,15+
Progressive Set
Hammer Curl (15,12,8,8,12,15) 15,20-,22.5,22.5,17.5,12.5+
Progressive Set
Tricep Kickback (15,12,8,8,12,15) 15,20,30,30,20,15
Single Set
Weighted Crunch 35KB

fitness

Body Beast Bulk, Round 1: SHOULDERS

Super Set
Lateral Raise (15,12,8) 8,10,15
Arnold Press (15,12,8,8) 15,20,25,15
Progressive Set
Upright Row (15,12,8,8,12,15) 35,55,70/4(F!),55,35,25
Super Set
Alt Front Raise (15,12,8) 8,10,15
Plate Twist-Twist (10,10,10) 15-,10,10
Progessive Set
Reverse Fly (15,12,8,8,12,15) 8,10,15,15,10,8
Super Set
Superman Stretch 30sec
Plank Twist-Twist 30sec
Finisher
Halos 2×5/35KB
Windmills 2×5/35KB