After a good day of beach fit we decided to do another workout at night. The 2nd workout for the day was max press / max jerk. Naveen made a PR by 20 lbs but Elliot continued to press and jerk until he was the last one lifting. Its a good thing that he reached his max because we ran out of weights to put on the bar.

Here Elliot is about to jerk 290 lbs.

Reason 2: You might pee your pants.

Reason 3: You might break your own neck.

Reason 4: You might fall asleep while holding 300 pounds on your shoulders.

Reason 5: You might kill Gulpie the goldfish…

***You should be bare footed and wearing only shorts… but if you want to, you can wear more.

 Prep:

Load up a bar with 85 pounds.

Have a pull up bar about 200 meters away and on top of a steep hill.

20 Minutes of Doom:

As fast as you can without injuring yourself: 

Clean and press the bar, then lower it onto your shoulders.

Do ten full back squats.

Back press the bar.

Drop it in front of you.

Sprint up the hill to the pull up bar.

Do ten full Pull Ups.

Sprint back down the hill to the wieghts.

 Repeat for 20 minutes.

Goal:

Try to get as many rounds as you can in 20 minutes.

Place: Manresa State

Time: Until it gets dark

Workout:
-Flip Training (Congrats to Ell for his wall backflip mastery, Xander for getting way better, and Mike for busting a backflip after so long)

-Animal Kingdom X-Treme! 100m Bear Run 2x, 100m Crab Walk 2x, 100m Snake w/vestigial limbs 2x, 100m Giant Squid 2x, 100m Cartwheel and reverse cartwheel 2x, 100m Roly-Poly 2x.

-Pizza Amore

-500 Push ups

-The Bust

I am dying right now guys, this was frigin awesome.

Warm up: 30 Minutes of cardio

Jump on the trampoline for 20 mintues

Ride the excersize bike for 10 minutes

Next… straight into the good stuff. SQUATS.

65 pounds x 20 reps

115 pounds x 15 reps

165 pounds x 8 reps

215 pounds x 3 reps

235 pounds x 1 rep

215 pounds x 3 reps

165 pounds x 8 reps

115 pounds x 15 reps

65 pounds x 20 reps

Warm down: Punching bag 5 minutes

Lat pull downs 5 minutes

Current body weight: 191.6 pounds

Target body weight by x-mas: 200 pounds

The purpose of these muscle groups are for what is called spinal fexion, or bending your body forward at the waist. This is most useful in sports. Volleyball for example, is a perfect example of why you want strong Rectus Abdominis. When spiking a volleyball for a kill, to generate power, you can use these muscles to bend yourself at the waist to snap yourself downward at the ball and hit for a lot more power.

Another important muscle group is the External Obliques, which are located on the sides of the rectus abdominis and are the widest muscles in your body. The fibers that make up these muscles begin at the lower eight ribs and run diagonally to attach to the top of the pelvis. External Obliques work with Internal Obliques which lie beneath the External Obliques. The external oblique fibers run diagonally downward from the middle of the rib cage and the internal oblique fibers run diagonally upward from the pelvis.

Obliques are very important muscles because they help in spinal flexibility but also control twisting at the waist. When you hit a golf ball or tennis ball, you are using your oblique muscles. Your oblique muscles generate your power to do all these things.

Now that we understand all the muscles and muscle groups in this region and why they are important not only for looks but for strength and sports, here are some exercises to get you ripped abs!

Sit-ups (we all know how to do)

Side Bridge, Plank with Diagonal Arm Lift, Single-Leg Lowering, Swiss-Ball Knee Tuck, Glute-Bridge March

Double Crunch, Seated Twist, Reverse Crunch with Knee Drops

Verticle Leg crunch

Hip Up

Cross Crunch

This is how our Man Pact came about, and I encourage all who want to join it to do so. As I said before just do 100 bicycle kicks, 100 leg lifts and 100 crunches every day and your golden.

• Garlic (2 cloves, chopped)
• Onion (1/4 of one, chopped)
• Basil (handful of leaves, chopped)
• Mustard (2 tablespoons, stone ground style)
• Salt (3/4 teaspoon, natural sea salt)
• Pepper (1/2 teaspoon, freshly ground)
• Egg (1 raw, sometimes 2 to make it more moist)
• Olive Oil (between none and 1/4 cup, your preference)
• Beef (1 pound, grass-fed-organic ground round)

Mix everything together adding the beef in last. Then mix till all the beef is moist. I’ll often eat this by itself or layered on top of mana bread (sprouted bread cooked at low temperatures with no yeast) and raw butter. Enjoy.

Milk, it does a bodybuilder good. Take it from Paul Anderson, the man who could squat over 1000 pounds. He made the Guinness Book of World Records for lifting 6,270 pounds in the backlift. This weight is the most weight ever lifted by a human being. He won the gold medal at the 1957 Melbourne Olympics. He broke 18 American records, 8 world records, and retired unbeaten and unchallenged. He also drank over a gallon of milk every day.

Watch Paul one-arm press 300 pounds twice.

Watch Paul lift two 55-gallon drums of concrete.

Watch Paul clean and press 435 pounds.

Squat, it does a body builder good. By working the two largest muscle groups in the body at the same time with extremely high intensity, you are stimulating your body for the most possible growth. Make sure that you understand the correct squat form and that you warm up your back and legs before performing this lift. For a good routine try doing squats every other day. Allow the off days for rest, recuperation, and maybe some upper body training. Just remember that if you want to bulk up big then hit the squat racks with everything you got. Higher weights is going to result is more growth, don’t be afraid to take it to the max. Get a friend to assist you and keep working up the poundage. You should aim to squat 150% of your body weight for reps.

So its pretty simple right? Well it works. Expect to pack on about 15 – 20 pounds per month with this routine. Drink as much milk as you possibly can, if you have a milk allergy then eat at many eggs as you possibly can, aim for two dozen a day. However, remember that eggs have no carbs, and you are going to need these for energy.

Sources:

www.mcshane-enterprises.com

Here is a reminder of how to practice good form, form means everything. So remember when you are doing exercises (especially with heavy objects), using bad form will leave you injured and you will never have the chance to reach your full potential. On the bright side, at least he extends his hips…