Fat2FitBros

01/25/2019

Day 6
Pull day (back & biceps)

20 minutes with the jump rope

1. Straight leg deadlift 5 sets of 5 reps
2. Barbell curls 5 sets of 5 reps
3. Pull ups 3 sets of till fail.
4. Lawnmower pulls 3 sets of 12 reps
5. Hammer curls 5 sets of 8 reps
6. Cable curls 5 sets of 12
7. Run the rack First set of arm curls with heavy weight for 8 reps then 10 seconds rest followed by doing +1 rep for 5 few pounds repeat till you are doing 10 or 5 lbs where you in stead go till you fail.

Ab work
1. Holding leg raises 3 sets of holding for as long as possible
2. Twists 3 sets of 12 each side
3. Cable punches 3 sets of 20 each side
4. Kneeling cable crunches 3 sets of 20
5. Decline set ups 3 set with weight for till fail
6. Push aways (dip style) for 3 sets 12 reps

01/23/2019

Day 5
Leg day

20 minutes with rope

1. Box squats 10/10 then 5 sets 5 reps
2. One leg leg press 5 sets of 8-12
3. One leg leg curl 5 sets of 8-12 reps
4. One leg leg extension 5 sets of 8-12 reps
5. Calf raises 5 sets of 8 reps
6. Split squat 3 sets of 8 each leg

Ab work
1. Hanging leg raises 3 sets of 30reps
2. Planks 3 for 60 seconds
3. Hanging corkscrews 3 sets for 12 each side
4. Decline twists 3 sets 12 each side
5. Decline set ups 3 sets for 60 seconds
6. Push aways from a push up for 60 seconds preform sets till you can not last a hold 60 seconds

01/23/2019

Day 4
Push day (Chest Shoulders & triceps)

20 minutes of treadmill work

1. Decline barbell bench press 5 sets of 5 reps
2. Barbell incline bench 5 sets of 8-12 reps
3. Military press 5 sets of 5 reps
4. Dumbbell overhead press 5 sets of 5-8 reps
5. Close grip bench 5 sets of 8-12 reps
6. Dips with weight vest 5 sets +20 reps

Ab work
1. Heels to the heavens 3 sets of 45 seconds with 10 seconds rest between sets
2. Hanging leg raises with weight 3 sets of 20 reps
3. Weighted “punches” 3 sets of 20 each side
4. Cable lumberjacks 3 sets of 20 each side
5. Cycle “crunches” 3 sets of 45 seconds 10 seconds of rest between sets
6. Decline set ups with weight vest 3 sets of till fail
7. Push aways (think the highest position of a dip then trying to push away). 3 sets of 20

01/21/2019

This weeks work days meals
1 cup Greek yogurt
2 Tilapia fillets 1 cup of cauliflower
2 Tilapia fillets 2 cups of beets
2 Tilapia fillets 1 cup of cauliflower
16-20oz of pork steaks or pork chops

01/21/2019

Day 3 Pull day (back & biceps)

20 mins of running on treadmill

1. Straight leg deadlift 12/12/10/8/6/1 one set dropping to starting weight for fail.
2. Inverted ez bar curls 6 sets of 8-12
3. Barbell curl 4 sets of 8-12 one set of starting weight till fail followed by a set of till fail with just the bar no extra weight
4. Lawnmower pulls 5 sets of 12
5. Lat pull downs 4 sets of 8-12
6. Lat rows 4 sets of 8-12
7. Concentration curls 4 sets of 20 each arm one set of 1/2 starting weight till fail
8. Preacher curls 4 sets of 20 each arm one set of 1/2 starting weight till fail

Ab work
1. Hanging Leg raises with a dumbbell 4 sets of 12-15
2. Hanging Corkscrew with 5lb ankle weights 4 sets of 45 seconds with 10 seconds of rest
3. Kneeling rope crunches 4 sets of 20

01/21/2019

Day 2 leg day

20 mins of running on treadmill

1. Squat 20/20/15/12/10/8/6 one and last set drop 1/2 weight for till fail
2. Weighted walking lunges 7 sets of 8-12 each leg
3. Leg curl 4 sets of 8-12
4. Leg extension 4 sets of 8-12
5. Calf raises 4 sets of 20
6. Leg press 15/20/25/30/ followed by one set of till fail.
7. Good mornings 3 sets of 12
8. Goblet squats 3 sets of 20

AB work
1. Heels to the heavens 4 sets of 45 second duration with 10 seconds of rest in between sets.
2. Decline twists 3 sets of 12 each side
3 Decline set ups with 45lb 3 sets of 15-20 with one set of till fail

01/21/2019

Day 1 Push day (chest, shoulders, triceps)
20mins of jumprope work
1. Barbell Bench press 20/15/12/10/8/6 lower weight by like 1/2 and do till fail. Lower weight by 1/2 again and do till fail.
2. Arnold shoulder press 6 sets of (8 reps heavy weight followed by 12 reps of 1/2 of heavy weight right after)
3. Dumbbell incline press 5 sets of (8-12 reps heavy weight followed by 12-16 reps of 1/2 of heavy weight right after)
4. Lat raises side and front 5 sets of 8-12 reps
5. UCV raises 4 sets of 8 reps
6. Cavalier crossovers 4 sets of 8 reps
7. Dips 4 sets of till fail
8. Pull downs 4 sets of 8-12 reps
9. Cable tricep extension 4 sets 8-12 reps

AB work
1. Front leg raises 3 sets of 20 1 set of till fail.
2. Lumberjacks 5 sets of 12-15 each side
3. Kneeling rope crunches 4 sets of 20 reps

01/14/2019

So my weight training routine currently is a classic.
1. Push day (chest shoulders triceps)
2. Leg day
3. Pull day (back and biceps)
4. Push day
5. Leg day
6. Pull day
7. Rest from weight training.

Some sort of AB work every day
Day 1-4 are work days for me so I only do 3 ab exercises one of each: lower upper and obliques. Days 5-7 are at least seven exercises on abs 2 of each of the previous mentioned and the Serratus.

I do 20 minutes of cardio every weight training day usually to start out the workout. On day 5 and 7 I jog or do sprints with a 40lb weight vest.

I’ll make a post for what I do per day as I perform them today is day 4.

01/11/2019

Hey Ramzey here, for now on I will be posting what I eat and workout routines as I perform them. I am currently working towards becoming a bodybuilder I do have a powerlifting background, lifting in 105kg with more of a focus on Olympic Powerlifting but I love it all. For now I’ll share next four days worth of meals.
every day
Wake up
1 cup chobani plain greek yogurt
1hr later
~6-8oz steak and 1 1/3 cup of broccoli
~3hr later
~8oz of chicken 2 cups of beets
~3hr later
~6-8oz steak and 1 1/3 cup of broccoli
And after weight training:
8oz salmon with 1-2 cups of chobani plain greek yogurt
That’s it for the first 4 days of the week. I’ll do routine in a later post

10/19/2018

Diet, Exercise, Sleep and being Social are an important part of being healthy mind and body.

10/17/2018

If you dont have access to a gym dont let that stop you! Here's a easy guide to get moving nothing necessary but you and a positive attitude!

10/17/2018

Daily inspirational video!

At 31 years old Bill Janke reached a high of 423 lbs and was soon faced with a choice: Change or die. ► Shop JYM Supplements: https://bbcom.me/2L7E3Lq ► Shor...