Last One Standing LEG Workout- 100 Level Series

Last One Standing Leg Workout - 100 Level Series

No b/s about it, no motivation behind it -simply put...JUST TRAIN YOUR DAMN LEGS!!

(1). 10x10 Squats (barbell) that's 10 sets of 10 reps building up in weight. Minute rest between (20-25mins total)

(2). 4 Sets of 15 Lying hamstring curls 

(3). 4 Sets of 20 Seated Leg Extensions 

(4). 4 Sets of 10 each leg- Alternating lunges (I prefer one spot running from right to left, left right)

(5). 4 Sets 10 -15 Platform Box Jumps

(6). 4 Sets of 10 Leg Press superset with calves press

(7). 5 Sets one leg standing calves raises -failure 

(8). 3 Sets seated calves until flippin failure

Stretch out and get out of there. If you are walking out the same as you went in then you simply didn't push hard enough.
#razfit

100 Level CORE Chaos Series

 100 LEVEL CORE Chaos Series Workout & Growing ABS Breakdown

Abs are made in the kitchen, yes yes BUT abdominal muscles are made in the gym.  In order to see your abs you need a balanced nutrition that drops you body fat low enough to do so. Building ABS is beneficial in the sense that you are

1. Strengthening your Core
2. Building the physical muscle which enables greater ABS visibility 

So how do we do this???....SIMPLE

• First of all, you must realize that your abdominals are ONE sheet on muscle. You can target different regions of that muscle but realize your genetic makeup of that muscle is one sheet.

So how can we target them???

OK, first of all LOWER REGION (lower abs)

• CURL your HIPS towards your CHEST to activate them, 90 degrees ain't doing you any favors!
• Here are some movements for this region

LOWER REGION

1. Stability Leg Raises off the ground
2. Ankle Strap hip curls towards chest
3. Knee ups- curling knees towards chest, feet should basically hit your hands
4. Hip Raises off Decline Bench

UPPER REGION

1. Weighted Crunches with Rope from Top pulley
2. Weighted Decline Bench Sit-ups
3. Crunches, feet on bench, raises shoulders off floor and contract
4. Crunches off Stability Ball

OBLIQUES

• Please ditch the weighted bends, you are only building a thicker and wider waistline. To target obliques you want to incorporate a TWIST motion.

1. Russian decline bench twists
2. Bar across the back side twists
3. Windshield Wipers (pictured below)
4. Wood Choppers

Internal Core

• PLANKS -regular or side
• Running Knee Ups (holds yourself on DIP bar and start running motion while raising knees as high as possible

CORE-CHAOS ROUTINE

•  Minimal rest between sets (20seconds)

Part One

1. Stability Ball Leg Raises off ground 5 SETS- 20 Reps
2. Weighted Decline Bench Sit-ups 5 Sets- 10 Reps
3. Russian Decline Twists

Part Two

1. Ankle Strap Hip Curls from pulley 4 SETS- 12-15 REPS
2. Weighted Cable crunch w/rope 4 SETS -20 REPS
3. Windshield Wipers or Bar Twists (bar across back) - 4 SETS- 20 Twists per side

Part Three

1. Running Knee Ups on DIP bar - 3 SETS until failure

100 Level Series ACCESSORY WORKOUT

100 Level ACCESSORY WORKOUT

Need something new? Have an off day from your typical routine? Try this one on for size (literally). I like to think of this as a major testosterone workout (and no, not that! this is the gym version lol). Need other body parts to grow then give them a break to rest and try something new. This can contribute to building future muscle mass. I incorporate this once a week and rotate few weeks on and off.

So what we got???

1. SQUATS- 10 Sets - REPS 30/30/20/20/15/10/10/10/8/6...weight increases as reps tailor down
2. DEADLIFTS (REGULAR Bent leg)- 6-10 Sets...start with comfortable weight so first set then get about 70% your MAX ONE REP and hammer out 10 reps...rest 30 seconds and hit it again 
3. Calves- three part 

• 6 Sets Hack Squat Machine Calves Raises- 15 reps toes straight - 12 reps toes out - 12 reps in
• 5 Sets Smith Machine Calves Raises - 12 reps (stand on platform to allow for deeper extension, push all the way through)
• 5 Sets Seated Calves Raises- Increasing each set, Reps 20/15/10/10/8 LAST SET strip weight and max out until the machine if EMPTY!

Transformation- What does it have to offer??

What does the transformation represent? 

Transformation- an act, process, or instance of changing. The word itself explains what is happening here. A change is being made. In the fitness industry we relate this word to physical aspect of change. We see it all the time, amazing transformations. From skinny to muscles, fat to ripped. But society gets caught up in the material aspect of the transformation. We as a media driven society are drawn to the physical image and tend to relate that to success.

The transformation itself is about some much more than that. Sure the person’s appearance will change but it is the mindset and confidence that takes the biggest overhaul. I will use myself as an example; before my transformation began my confidence was at an all-time low, for whatever reason I was not happy with who I was. I was not goal driven and just let life run my days. Sometimes it takes something to hit you in the face to make a change and other times you realized you have just had enough with the old you and want a change. Either way it gets to a point where you just say the hell with it and start your journey.

All I can suggest is you need to do it for the right reasons… your health, your family, your husband/wife, gf/bf, build a stronger character. Don’t do it for some b/s reasons: trying to get more girls, wanting people to think you look aesthetic, to rub it in others faces. THAT I guarantee you will not last long term! You will have the short term satisfaction but in the end that road is a dark an empty one.

Do it for the right reasons, your body will transform, your confidence will grow, you will build a stronger character- ultimately building a stronger YOU and THAT person will have so much more to offer!

What would you stand for Back Workout- 100 Level Series

***What Do You Stand For Back Workout***

-Part of the 100 Level Series Workouts-

Your back is the foundation of support to the other muscle groups on the upper body. Your lower back is extremely vital for core support and for support of leg workouts. I know everyone gets the concept of the v-taper but back includes more then lat pull downs superset with bicep curls. You have your lats, upper/middle/lower back. Focus on everything and build a mind-muscle connection with each movement. Legggooo

(1) Deadlifts -20-15-10-10-6 or failure...treat this like you do with squats on leg day, pushing max

(2) Lat Pulldown Wide Grip with 50% drop sets --4 Sets of 10 + drop set 50% of 15

(3) Under Hand Grip barbell bent over rows, pull towards middle abdominals. 4 Sets of 10-15--increasing 

(4) Single Arm Rows on pulley station 4 Sets of 15-20 --increasing 

(5) Overhand Grip Barbell bent over row, pull towards chest & hold for 3 count, 4 Sets of 10-12

(6) Underhand grip lat Pulldown, shoulder width to target lower lats, 3 Sets of 15--hold at chest for 3 count

(7) T-Bar Rows 3 sets of 12, let shoulders fall forward and contracting back blades to pull weight, hold2-3count.

(8) Wide Grip Pull-ups 3 Sets all until complete failure

(9)If you still want more, 3 sets back extensions

Now go find a stability and stretch this mutha out, a good 5-10 min back stretch will help with growth and aid in the recovery process.

#razfit #supportsystem #boldback #waytoomuchespresso

ABS, What the hell to do???

ABS- What the hell to do???

I'm speaking from personal experience, I'm not going to recite some 'abs are made in the kitchen' line. Everyone wants to know, how can I get abs???

1) Your body fat has to be low enough to reveal what is there. This can be done through a combo of weight lifting+ cardio+ dieting. personally, I have my lifting sessions and manage my calories to get the job done. My cardio is incorporated within the pace and intensity of my weight lifting sessions.

2) -A- You need to train them, some people like to say 'ooh i never train my abs and have a six pack' I can guarantee those people are squatting, doing deadlifts, or some sort of full body exercise if they are not training there abs separately. Don't forget majority of exercises involves working your core in one way or another. If you feel the need to train abs separately you can do so with body weight or resistance-weight.
-B- Training abs with weights, you can incorporate building the abs muscles through weighted resistance. This will actually build those muscles and make the abs larger, creating a 3d effect.

3) Do what works for you if you are seeing results...I've trained abs everyday, once a week, every other day, low reps, high reps. You need to find what works best for YOUR body, see how your body handles it and how it responds. I personally like to give a day of rest after doings ABS, I know they don't need as much time to recover but when you are squatting, deadlifting heavy throughout the week you need to keep in mind they are being worked during those points. This also includes training your lower back and having a strong lower back. Think support, just like the backside of your arm TRICEPS supports biceps. Lower BACK= ABS

4) Don't be fooled by specific ABS diet guidelines. I've had abs eating gluten free and had those same abs eating pizza and cake. The issue is portion control and management of your caloric intake. Don't be fooled by some article if it is already working for you.

www.mikeraso.com

Bad Ass Biceps Workout- 100 Level Series

Bad Ass Biceps Workout- 100 Level Series

**100 Level Series**

Building bigger arms requires: big/strong triceps, concentration/focus, throwing around some weight and a few bad ass routines. Here is the follow up to the triceps workout.

1) concentration curls 5 sets 25-20-15-10-8...weight increases, focus remains

2) rope curls across body Superset w/straight kneeling rope curls - 4 Sets of 15 each

3) big boy weight..4 sets of olympic barbell curls--15-10-8-6[strip plates off at each set and rep out 20 with empty bar, focus on slow release] +Use a spotter (keep you elbows friggin tight and don't raise them or use shoulders to lift this, you will be doing injustice to your bicep development!!)

4) 4 Sets of close grip inclined straight bar curls [lean on bench inclined at 3or4, have spotter pass you bar and rep out until failure, hold at top for 3 seconds and release slowly]

5) lets finish this with 4 sets of 20--CABLE curls [lie on floor, grab W bar or straight bar and curl down towards your chest/chin area, this will generate a full extension]

Biceps don't need to be a two hour Workout, they get hit enough during the week when training other body parts. just focus on the time you have and concentrate on the movement, especially releasing to contract different muscle fibres. Remember ego stays checked in with your belongings in the change room for this one-Quality trumps quantity.

**Feel Free To Share this workout with your friends**
#razfit