Vanbeast easing the joints and getting FLEXIBLE

vanbeast73 said:
Kinda late but on Monday I did
Plate warm ups 5mins
Then 15,12,10,10,10 of all exercises
Chest press
Fly machine
DB press
Close grip DB press
DB flys flat
Incline DB press
Incline DB flys
Bench press
Cable cross overs
Weighted dips/pushups
Triceps 15,12,10,10,10
Pull downs
Extensions
Kickbacks
Skull crushers
Close grip bench
And finished up with a 5min plank and that sauna
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Wowwwww that's a lot!! Lol good work bro!!
 
Tuesday Killed shoulders
Feeling swollen
10min warm up/plate work
15,12,10,10,10
Arnold's
Lateral raises
Side raises
One arm rows
Two arm rows
Shrugs
Military press standing and seated
Over head press
Back
15,12,10,10,10 only did 3 exercises
Dead lift
Lying back flys
Bent over back rows


Wends day I had back and bis
15,12,10,10,10
Plate warm up
Bent over rows
T bar rows
DB bent over rows
Dead lift
Lat pull downs
Bis
Curls
Concentration curls
Zomainian curls
Preacher curls
Bicep extensions
 
vanbeast73 said:
Tuesday Killed shoulders
Feeling swollen
10min warm up/plate work
15,12,10,10,10
Arnold's
Lateral raises
Side raises
One arm rows
Two arm rows
Shrugs
Military press standing and seated
Over head press
Back
15,12,10,10,10 only did 3 exercises
Dead lift
Lying back flys
Bent over back rows

Wends day I had back and bis
15,12,10,10,10
Plate warm up
Bent over rows
T bar rows
DB bent over rows
Dead lift
Lat pull downs
Bis
Curls
Concentration curls
Zomainian curls
Preacher curls
Bicep extensions
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The hell are zomanian curls??? Lol

You do deads on back day? I give them their own day now!
 
I switch them around. From there own day to back day and even leg day. Right now I have them on back day. I like to switch things up to keep the workouts fun
 
vanbeast73 said:
I Ment zottman curls freaking auto correct and yea I told you guys I like to destroy it lol if I'm not ready to pass out I'm not working hard enough
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Oh lol
 
TheSwanks said:
The hell are zomanian curls??? Lol

You do deads on back day? I give them their own day now!
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I do deads usually on back and clean deads on leg day
 
vanbeast73 said:
Joints = amazing and one serving only I wanted to to last a little longer but the stuff works wonder
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Cool. I used to do 4 caps/day found my sweet spot at 6
 
On monday-thursday ill be lifting and the weekends i have tournaments I'll keep yall posted but so far flexible is the $hit!
Plate warm ups 5mins
Then 15,12,10,10,10 of all exercises
Chest press
Fly machine
DB press
Close grip DB press
DB flys flat
Incline DB press
Incline DB flys
Bench press
Cable cross overs
Weighted dips/pushups
Triceps 15,12,10,10,10
Pull downs
Extensions
Kickbacks
Skull crushers
Close grip bench
P.S- ima be a dad so I've been tryna cram everything in and get ready for that it's my first kid so I'm nervous as hell
 
Holy sh!t man! Congratulations! I was going to mention something about your sick ass workout but this trumps it big time. The best thing ever is being a dad! That's awesome man.
 
pete8407 said:
Holy sh!t man! Congratulations! I was going to mention something about your sick ass workout but this trumps it big time. The best thing ever is being a dad! That's awesome man.
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Lmao it's ok you shoulda seen my workouts when I was younger the older guys at the gym would look at me like I was insane lol but thanks man it's crazy thinking Ima be a dad it's a real blessing but yea man more sick ass workouts will be coming your way! Lol
 
Been seeing my back and bis have been lagging so I went all in for them
15,12,10,10,10
Plate warm up
Bent over rows
T bar rows
DB bent over rows
Dead lift
Lat pull downs
Bis
Curls
Concentration curls
Zomainian curls
Preacher curls
Bicep extensions
 
Just getting caught back up now. Congrats dude!! Being a dad is the best thing in the world, hands down
 
vanbeast73 said:
2mile run
10x100yard sprints
And stadiums for 20mins
My workout/cardio for the day
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Awesome cardio. I used to do something very similar but got lazy to treadmill cardio....once weather is warmer need to incorporate this again.
 
vanbeast73 said:
2mile run
10x100yard sprints
And stadiums for 20mins
My workout/cardio for the day
Click to expand...

This it what I find fun. I hate doing LISS cardio for comp. But, love doing morning workouts like this.
 
double s said:
Awesome cardio. I used to do something very similar but got lazy to treadmill cardio....once weather is warmer need to incorporate this again.
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I can't do that no matter how cold it is every though i live in CA lol its never super cold out here but still I'd probably be like rocky running in the snow and chopping wood lol
 
vanbeast73 said:
Thanks man yea it's kind of nerve racking though
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You get used to it faster than you think lol. Just go with the flow and don't worry
 
I've noticed a huge improvement on leg days since starting Flexible.
 
BB12 said:
I've noticed a huge improvement on leg days since starting Flexible.
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That's the biggest difference I see too. My knees used to blow up after leg day but not at all anymore. I can go heavier and higher volume than I could without Flexible
 
What does Monday mean?
Monday = chest day!!!! :)
Plate warm ups 5mins
Then 15,12,10,10,10 of all exercises
Chest press
Fly machine
DB press
Close grip DB press
DB flys flat
Incline DB press
Incline DB flys
Bench press
Cable cross overs
Weighted dips/pushups
Triceps 15,12,10,10,10
Pull downs
Extensions
Kickbacks
Skull crushers
Close grip bench
And finished up with a 5min plank and that sauna
 
pete8407 said:
Powdered higher stim-Level ll for sure
Powdered lower stim-ANS Diablo is good
Pill form-Xcel EphedraX
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We also have Level 2 in caps!
 
vanbeast73 said:
Swanky look at you always coming at the right time I'll be sure to get some just kus of you lol I get my over time check this Friday so hello supplements
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Hellllooooooooooo dolly!!! Lol! The L2 caps are crazy good
 
Nothing beats crack except. .... Level ii
 
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