Things are really moving along with Geek’s Fitness. We’re getting all the web stuff set in stone, getting our advertising out there, as well as building up an array of content, including the posts you all expect, workout reviews, workouts we’ve created in the style of guys like Batman, or Mario, memes, an instagram, and a ton of videos. As far as videos go, we’re talking everything from workouts, to Q&A, addressing things going on in the news related to fitness, and plenty of other decent stuff.
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Alrighty, let’s get it
Pre-Workout: 24oz of Gatorade, 20g of Whey Isolate, 1g of Kre-Alkalyn Creatine.
Intra-Workout: 36oz of Gatorade mixed with a serving of Modern BCAA that has a profile of 8:1:1, and another shaker that contains 40g of Whey Isolate.
The first compound sets are done in the style of the 5/3/1 program, with the weight based on a percentage of my max lift. I usually rest 2-3 minutes when things get heavy. With the following compound hypertrophy based lifts, they’re done at 50% of my max, and I rest at the absolute most 60 seconds. That much volume with such little rest gives you a great pump and wears you out pretty well. The following sets that are 3 sets of 8 I only rest 30 seconds for, and just look to burn things out.
Bent Over Row – 180×3, 205×3, 230×10
these were done Yates style, because after hurting my back slightly while doing them almost at 90 degrees, I was scared into going back to the Yates way. I still get a great feel in the lats, traps, and lower-back, so I don’t think I’m gonna be missing out on anything doing them my way.
Hammer Strength Lat Pulldown – 120×10, 10, 10, 10, 10
Arguably the best lat developer out there. You get such a fantastic squeeze at the bottom, and the arms pull your arms up perfectly to create a hell of a stretch. I do that along with a very short rest period, and my back is toast.
Wide Grip Sitting Cable Row – 90×10, 10, 10, 10, 10
You can never go wrong with some cable rows. Right to the center, a great squeeze, and I keep my back straight.
Dumbbell Row – 55×10, 10, 10
These are done in the style where I lean against the rack for support, then pull in toward my ribs. An absolute staple that everyone needs to make sure they do.
Hammer Strength Preacher Curl – 45×10, 10, 10
Standing Dumbbell Curl – 20×8, 12.5×10, 20×8
This was just a nice mix of machine 7 free-weight, getting the best of both worlds at the same time. If you want great biceps, absolutely make sure you’re doing Preachers, be it machine or freeweight.
Cable Rear Delt Flyes – 30×10, 10, 10, 10, 10
My favorite version, as you can’t beat the constant tension.
Straight Arm Pull Down – 30×10,10, 10, 10, 10, 10, 10
These were done FST-7 style. Only about 15 seconds of rest, and it absolutely burnt the hell outta my lats. The best pure way to isolate the lats, and a must on your Back or Pull Day.
Incline Walking – 15 minutes
Post-Workout: 1g of Kre-Alkalyn Creatine, 20 minutes later I have 30g of Whey Isolate.