High volume workouts + caloric deficit = ??? time will tell, right? Skwats followed by binch followed by other skwats for hella sets sandwiched between some accessories. BOOM. #sundayfunday#theresdoghaironmypants#imamess
When one side of your posing feels foreign AF! ♂️ def need to keep practicing this sidethankful for a good friend of mine who instilled a lot of confidence in me this past weekend. We always tend to be our own worst critic but getting positive reinforcement can go along ways when it’s coming from somebody you genuinely trust and respect. Besides feeling really depleted after 5 days of no carbs, things are improving. #trusttheprocess#honestlighting .
Squats: 3 warm-up sets, then 10 x 2
Horizontal leg presses (MTUT): 5 x 3-1-3-1-3-1-3; last set 3-1-3-1-3-1-failure
Db walking lunges: 5 x 12 each leg
Leg extensions: 5 x to failure, last set MTUT drop set (15-->drop, 5 x 5 sec holds at peak contraction-->triple drop set + partials all to failure*
Standing leg curls: 5 x 15~failure*
Lying leg curls: 5 x 12~failure, very slow eccentrics
Seated leg curls (MTUT): 5 x 3-1-3-1-3-1-3; last set 3-1-3-1-3-1-failure
Barbell stiff-leg deadlifts (from floor, fixing my deadlift form): 5 x 5
Seated calf raises: 3 x to failure
Seated calf raises (tibialis anterior focus): 3 x to failure
Linear hack press calf raises: 3 sets, toes in x 10, toes out x 10, toes straight ahead to failure
Pull ups: 38 reps (as yesterday was the 19th) in 4 sets (10, 10, 10, 8) *Weights for all listed sets pyramiding up.
Shujaa !! Pull-ups & Lat Pulldowns: Combining wide grip pullups and lat pull-downs because they are similar. Both can be overrated or useless if form is shitty and too much momentum is used. Minor difference here is one is a closed kinetic chain workout (pull-ups) and the other is an open kinetic chain workout (lat pull-downs). Will get technical later. Let's start with pull-ups. Treat hands as hooks and grab unto the bar. Engage your lats (think of trying to bend the bar), keep chest up and shoulders in line with your head. Look straight ahead, and slowly pull yourself up to the point where your chin is at least 3-4 inches over the bar to fully contract lats. When pulling yourself to the bar, think of it as you wanting to pull the bar down to your chest (you will go up, since the bar is stationary). Get back to starting point, this time stopping at an almost locked out elbow position (right before locking elbows out to keep tension in the arms) and repeat.
Lat pull downs follow the same cadence. Here you are pulling the bar to your chest without arching your lower back, making sure you're squeezing lats at the bottom. However you can lean back a little, keeping legs pinned, while maintaining a neutral spine position. Not seeing a change or any results in your back, try these workouts with these cues in mind. Hit us up for custom training/nutritional programs, and virtual training. We have some spots opening up soon. #shujaakeys#warrior-nation #shujaafitness#shhnobiknows#bodybuilding#athlete#fitness#powerbuilding#fitfam#fitnessmotivation#fitlifestyle#mechanics#form
Gains!!!! Happy about the progress, even after almost 15 years, still hooked on that pump and fitness. Been working biceps and triceps on it's own day. The wifey and I are convinced that blasting them on their own at the end of the workout week, then 2 days of rest, probably has a lot to do with the gains!!
When we work chest and back our tris and bis get plenty of work (and sometimes we do 2 exercises, 10 sets total of biceps or triceps after). So it's kind of like doing them 2 x per week.
ITS ALL ABOUT CONTROLLING THE WEIGHT!!
Just SQUEEZE hard at the top for biceps and CONTROL down. Same for triceps, SQUEEZE at the bottom and CONTROL & STRETCH to top!
For heaviest first exercise for Biceps we like:: Barbell Curls
Dumbbell Curls, normal or hammer style
For heaviest first exercise for Triceps we like:: Close-Grip Bench press
Most of us are yet to understand that results will not happen over night. If it took me years of bad eating and consistency to get outta shape & let myself go....best believe it will take sometime to get my shit right. First person to ever introduce me to a workout routine, from push-ups & jump ropes to home made barbells & dumbbells was my older brother @richiesiaw. I would watch his exact routine, add my own spin and repeat it every night before bed. First person that took me to an actual gym with propa equipment was @aminuben, almost 10-12 years ago. By this time he was already pushing 2plates on flat bench for 15-20 reps. Though I wanted to f shit up and get diced like he was at the time, I accepted it wasn't gonna happen over night. I was also inconsistent with training & eating (reason I only count 8 years of the journey). Finally put my foot down, fell in love with the process and never looked back. We all have different goals, mine was to be balanced. Maintain low but healthy levels of body fat, improve strength, be very functional & athletic, eat better and look decent in my birthday suite lol. It hasn't been easy and though I'm not there yet, I have realized complaining, getting frustrated and making excuses won't help. Keep ya eye on the prize and grind in silence till you see the results you want. Just make sure whatever program you're on makes sense and targets your specific goals. #shhnobiprogram#templatemeals#shujaafitness#shujaalife#fitness#fitfam#powerbuilding#naturalmuscle#foodie#goals#strength#fitfam#fitness
Come 2090 I'll still be working towards healthier lifestyle. The PASSION has always been to guide people who are serious make a healthier lifestyle change thru fitness. I'm not here to compromise your health for sake of body goals. Only for you to look decent for a day or two and go back to a shitty and unhealthy lifestyle, after you've taken all the pics for the world to see your transformation ♂️. I'm sticking to my original plan to help those who need it, make small effective adjustments to not only look and feel great but stay healthy(most important). So for those who keep asking, no I won't be doing specials and custom programs anymore. Realized it's mislead some to think this is some temporary journey to hit a goal and then go back to the b.s lifestyle they're used to. I'm only doing personal training for those in Houston and virtual personal training for those outta state/overseas who are serious and really need the guidance. The actual work will be done by you, not here to motivate anyone or congratulate you for wanting to live a healthier life. Shhnobiprogram will be focused only on long term lifestyle changes. Give propa guidance on health and nutrition. Provide propa mobility and recovery routines. Develop full body strength & total body control. Application to everyday lifestyle. Help you Look decent in your birthday suite. Please do not hit me up if this doesn't work for you. I won't do one and leave the other. Plan is to help you hit all 5 keys together until it becomes a part of your life. Email is in my bio, for those interested. Big shout out to brothers like @training_day_inc and @shujaa.life for reminding some of us of things we are passionate about and not just doing shit for some likes. I appreciate y'all for real. #shhnobiprogram#fitfam#fitness#shujaalife#traintosurvive#shhnobiknows#passion#different#consistency#powerbuilding#sculpture#truth