4K!!! Finally

2021.10.20 11:02 lostnthenet 4K!!! Finally

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2021.10.20 11:02 abestakakakaka Frick gabriela, me and my homies like cherry

Frick gabriela, me and my homies like cherry submitted by abestakakakaka to GachaClub [link] [comments]


2021.10.20 11:02 dilettantedebrah This person is living the dream

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2021.10.20 11:02 thegoddezs 😍

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2021.10.20 11:02 rachelhenderson_RH From Meine Reise Durch Europa by Rita Berman

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2021.10.20 11:02 Domruck Can a computer handle skyrim if it handles ESO?

the titile says it all: i play ESO on my pc but i want to download skyrim, because i just loved that game.... Will my computer be ble to handle that or should i upgrade ? thanks for the help !
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2021.10.20 11:02 askreddit760 Can gay people adopt children? Why?

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2021.10.20 11:02 YoMikeeHey Tifa [cosplay by ruruspiano]

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2021.10.20 11:02 sifab19753 What did you loose in Covid-19 ?

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2021.10.20 11:02 Affectionate_Cod80 me irl

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2021.10.20 11:02 silverprom Редуктор рамповый кислородный РКЗ-500-2 "БАМЗ"

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2021.10.20 11:02 mfarazk Thinking about going back to heavy weights and low reps

I've been working with a PT for little over a year. I have lost weight mostly fat and some muscle, I've been following his workout routine and meal plan since July 2020.
Now I have started to clean bulk since a 3 months back and I don't really notice any difference. I was speaking with him about it, this is plan I was given but generally I'm a hard gainer. My body responds better to high weights and low reps, he is saying to stick with 8 to 12 reps.
I'm contemplating should I go back to heavy weights and low reps and keep the meal plan, because that is when I see some gains when im trying to put on mass. I am in my late 30's and work on a desk job so I'm only active when I'm at gym most of the times. Here is my workout plan and diet.
Protein 243
Carbs 300
Fats 65
Calories -2,755
Meal Plan
Meal 1)
4 eggs
1 bagel or 3 slices of bread
40 grams all natural peanut butter
15 grams 0 sugar jam.
Meal 2)
120 grams Cooked chicken breast skinless boneless or turkey breast or ground chicken/turkey. Or 150 grams tilapia/cod
200 gram cooked rice or 230 grams cooked sweet potato. 80 grams cooked pasta.
130 grams vegetables or stir fry blend.
Meal 3)
Cooked salmon 150 grams or sirloin steak 130 grams
Rice cooked 200 grams or 230 grams cooked potatoes or 80 grams cooked pasta
100 grams cooked stir fry blend veggies or regular veggies.
Meal 4)
2 scoops of protein powder throughout the day.

Workout Plan

Day 1 legs:

  1. Barbell Squats
Here you will find a weight that is very challenging to complete sets of 12-15. First you will warm up to your working weight (2-3 warm up sets). 4 sets of 12-15 reps Barbell squats. 1 minute rest in between sets. Last set you will do a double drop set.
  1. Leg press 4 sets of 15-20 reps. here also do a few warm up sets these warm up sets do not count. Once you find a weight that is very challenging to complete the desired amount of reps that’s when your 1st working set begins. Last set is a drop set so keep dropping weight until you have one or two plates a side. You can drop the weight in one plate increments 1 minute break in between sets.
  2. Next is a superset. Meaning after completing the first exercise you immediately proceed to the next exercise. Here A1-A2
A1- seated leg extension 4 sets of 12 reps
10 second rest
A2- single leg Bulgarian split squat 4 sets of 8 on each leg once this is complete take a 30 second rest.
  1. B1) Barbell or dumbbell stiff legged dead’s 4 sets 12-15 reps 10 second break
B2) seated or laying hamstring curls 4 sets 12-15 reps 30 sec break
Seated:
Laying:
Day 2) Chest:
1) Bench press flat- Here you will warm up and find a weight that is challenging to reach 12 reps, Last rep should be a grinder. Once you warm up you will do 4 sets of 12 reps with 1:00 minute break-
2) Incline DB- press here perform a few warm up sets and once you reached your working weight you will do 4 sets of 12-15 reps with 45 second breaks -
3) Flat DB flies-4 sets of twelve 45 seconds rest perform a few warm up reps find a weight that is challenging to reach 12 reps -
4) Standing cable Flies 6 sets of 12 30 second breaks -
5) Pushups 4 sets to failure 2 minute breaks in between
Day 3) Delts:
1) Military barbell shoulder press standing. Here again you will warm up until you find a weight that is very challenging to reach 12 reps. Once you get to that weight your working sets will commence. 4 sets of 12 reps 1:00 break between sets. -
2) Seated DB press 4 sets of 12 reps 45 second breaks -
3) DB front lateral raises 4 sets of 12 reps 30 second breaks-
4) DB side laterals 6 sets of 12 reps 30 second breaks -
5) Db laying rear delt flies 4 sets of 15-20 reps 30 second breaks -
6) 6 ways 4 sets 45 second breaks -
Day 4) Legs #2
1) Barbbell deadlifts 4 sets of 12 reps. here again warm up until you find a weight that is challenging to reach 12 reps. once you reach your working weight the working sets start. 1:30 minutes between sets. -
2) Leg press with feet high on the deck to target hamstrings once again warm up get to your working weight once you reach working weight you will do 4 sets of 12 reps 30 second breaks Last set do a double drop set-
3) Laying hamstring curls 6 sets of twelve reps 45 second breaks-
4) DB stiff legged deads 4 sets of 12 reps 45 second break-
5) DB rear lunges from a platform 8 reps on each leg and you will do 4 sets, 45 second breaks- your platform doesn’t have to be that high ill use a plate if nothing else is available and of course with weights in your hands.
day 5 back
1) Bent over barbell rows 4 sets of 12 1:00 minute breaks here also warm up to a working weight and then your working sets will start.-
2) Chin ups 4 sets till failure 1:30 break between sets, wide grip.
3) Meadow rows 4 sets of 12 start with weaker side first than back and forth no breaks se 25 pound plates here so you get a better range of motion. So while the left arm is working the right is resting and vice versa.-
4) Easy ba small barbell pullovers 4 sets of 12, here also warm up get a good stretch with light weight and proceed to a weight that is challenging for 12 reps 45 second breaks - keep elbows tight inside!
5) Seated v grip rows 5 sets of 12 reps 30 second breaks-
6) Reverse grip latt pull downs 5 sets of 12 reps 30 second breaks-
Day 6) Arms
Superset 1) standing db bicep curls supersetted with laying db tricep skull crusher. 20 second breaks in between super sets 5 sets of 12
Biceps:
Triceps:
Superset 2) Zottman curls super set with seated tricep db extensions 4 sets of 12 reps 20 second breaks.
Biceps:
Triceps:
Superset 3) 4 sets 12 reps 20 sec break in between super sets. bicep cable curls and tricep cable push downs.
Bicep :
Workout
Workout
Not to be supersetted perform each exercise separately.
Workout P
Workout Plain bicep curls (te 45 pound bar you use for benching and dead’s) here warm up with the bar and perform 12 reps. Find a weight that is challenging to reach 12 reps. 30 seconds between sets.
  1. Close grip tricep Barbell press. 6 sets of 12 30 second breaks. here warm up with the bar and perform 12 reps. Find a weight that is challenging to reach 12 reps.
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2021.10.20 11:02 hejqt Jason Joshua - Muéstrame (tri-color, edition of 300)

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2021.10.20 11:02 lugaprank My first pizzas!!

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2021.10.20 11:02 TensionCurious Any idea what this white fluid that came out from my insect bite wound from months ago is? I got bitten by an unknown insect around May and the wound lasted for months. It just bursted and this(second pic) white fluid comes out

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2021.10.20 11:02 Bri23157 🤤🤤

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2021.10.20 11:02 reddit_feed_bot Timcast - Netflix CEO Begins CAVING To Woke Leftists Over Dave Chappelle Special, Democrats SLAM Jon Stewart

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2021.10.20 11:02 YungZmarto Holy moly 66k already I really had my doubts we’d be so high so soon

This is honestly insane shout outs to everyone who bought at the previous ath and felt like an idiot (like me). Also shout out the all the people who claimed btc was dead when it fell almost 50% most of whom will probably fomo in again and then complain when the next dip inevitably happens. Even though I made a lot of mistakes throughout the year I want to thank all the people on this sub who just told people to stay calm and da during my first big dip. I hope everyone in this sub reaches all their goals.
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2021.10.20 11:02 KAKASHI2120 Please use use my code KAKASHI2120 to use the app...thank you to anyone who uses it

Please use use my code KAKASHI2120 to use the app...thank you to anyone who uses it submitted by KAKASHI2120 to PiNetworkReferrals [link] [comments]


2021.10.20 11:02 BellaStrangexo My pawrents say I’m special

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2021.10.20 11:02 Yawnming It seems you guys are waiting for this, because I am also so together lets wait for the next battle

It seems you guys are waiting for this, because I am also so together lets wait for the next battle submitted by Yawnming to LeagueTube [link] [comments]


2021.10.20 11:02 HakuYoDTM Someone please help Teto with the budget

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2021.10.20 11:02 CrosbyBrendan List of Songs That Could Have Made The Worst List Had They Charted High Enough

-Follow You by Imagine Dragons
-Lost by Maroon 5
-Lifestyle by Jason Derulo and Adam Levine
-Provide by G Easy ft Chris Brown and Mark Morrison
-Any of Tom MacDonald’s singles
-Voice of The Heroes by Lil Baby and Lil Durk (very narrowly missed the top 20 peaking at 21).
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2021.10.20 11:02 namelesscreature0 CMA fines Facebook over enforcement order breach

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2021.10.20 11:02 ismailyazici I just bought my first stand and some cheap skateboards. My figures instantly adopted a new hobby.

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