the madness is everywhere @doctor-van-gogh - Tumblr Blog

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The son of demon and the son of god.

twi | ins

#art #inspriation

almondmelkk

Workout

LEG DAY

10 Min warmup

-

(4th rep sub max)*

3 x 8 squat rack (bar only, 20lbs, 20lbs)

4th set max (for me 40lbs)

3 x 8 leg press (90lbs)

4th set max leg press (110lbs)

-

3 x 10 (each leg) lunges (holding 20lbs)

3 x 12 shoulder press (10lb dumbbell)

3 x 20,20,20 leg lifts (flexed, out, pointed)**

-

Plank 3 minutes

Stretch

*4th rep sub max is my way of making sure Im pushing my muscles to fatigue. Basically I put on additional weight and do as many reps as I can (usually its about half of the regular reps). This is not meant to be a your one rep max! It is only meant to be a way to push yourself!

**For leg lifts, I lay face down and lift my leg using the hamstring and glute muscles. Flexed is a flexed foot, Out is away from the center of the body, and pointed is a pointed toe lifting diagonally, upwards and outwards.

UPPER BODY

5 Min warmup

-

3 x 10 curls (10lbs)

3 x 20 bench dips

3 x 12 shoulder press (10lbs)

-

3 x 10 front raise to side raise (5lbs)

3 x 12 overhead extension (15lbs)

3 x 12 (each arm) one-arm dumbbell row (12.5lbs)

-

3 x 12

Tricep kickbacks (5lbs)

Chest press (12.5 lbs)

Upright row (10lbs)

-

Stretch

FULL BODY

10 Min warmup

-

3 x 15

Curls (7.5lbs)

Squats (30lbs preloaded barbell)

Push-ups

-

3 x 20 Dead bugs

3 x 10 Jump squats

3 x 10 Up downs

-

3 x20

Rows (30lbs)

Clamshells high resistance

Glute bridge (30lbs)

-

2 Min plank

FULL BODY

5 Min warmup

-

3 x 8 leg press (90 lbs)

-

3 x 20 penguins

3 x 12 jump squat

3x 50 mountain climbers

-

3 x 15 knee crunches

3 x 14 ski jump squats

3 x 12 knee roll ins

-

3 x 14 lateral squats with band

3 x 20 donkey kick with band (each leg)

3 x 10 roll up to V

-

3 Min plank (1 min 30 sec forearm, 30 sec each side plank, 30 min forearm plank)

Stretch 5 Min

——

I encourage you to add in a day of cardio (I like spin class or going for a run) and then I also like to add another day where I take a group exercise class (usually barre). I also rest one day a week.

#fitness

almondmelkk

Workout (III)

CORE WORKOUT

5 Min warmup

-

Ab leg raises*

3 x 10 knee crunch

3 x 10 straight leg

3 x 20 angled knee crunch (obliques)

-

3 x 20 Super(wo)man’s

3 x 20 Bicycles

3 x 10 Jump squats

-

3 x 10 Knee crunches

3 x 40 Mountain climbers

3 x 1 Min Plank

Without stopping 30 sec side plank each side after 3rd plank

-

20 straight leg sit-ups

40 flutter kicks

50 Russian twists

-

Stretch

-

*The machine where you support your own weight on your forearms.

-

LEG DAY

5 Min warmup (elliptical)

-

3 x 10 Inner thigh machine 100-110lbs

3 x 10 Outer thigh machine 90-100lbs

3 x 10 Leg press 90lbs

-

3 x 15 Romanian deadlifts 60lbs

4 x 15 Squats 20lbs

3 x 12 Lunges 20lbs

-

3 x 15 Bent row 20lbs

2 min Wall sit 20lbs

-

2 Min Plank

-

UPPER BODY

5 Min warmup

-

Assisted pull-ups*

160lbs

2x8 L grip hands facing inwards

2x8 L grip hands facing face

2x8 dips

180lbs

2x8 wide grip

2x8 L grip hands facing face

2x8 dips

160lbs

2x8 L grip hands facing inwards

2x8 L grip hands facing face

2x8 dips

180lbs

2x8 wide grip

2x8 L grip hands facing face

2x8 dips

-

3x10 curls 10lbs

3x15 tricep extension 12.5lbs

3x12 shoulder press 10lbs

-

3x5 side raise into front raise 7.5lbs

3x12 bench row 12.5lbs

3x12 chest press 10lbs

-

2 Min plank

-

5 Min Stretch

-

*The weight is a counter balance which means less weight is ideal because your using more of your own muscle to pull yourself up as opposed to the machine helping you.

FULL BODY

5 Min warmup

-

3 x 15 (7.5lbs)

Bulgarian squats

Shoulder press

V roll ups

-

3 x 25

Glute bridge

Bent over tricep curl

Russian twist

-

3 x 10

Jump squats

Side raise

Dead bugs

-

2 Min

Plank

Step up

Kettle bell squats

-

Stretch

As always, weight and reps are my own so modify if needed. I design all of my workouts to be about an hour long. I encourage you to add in a day of cardio (I like spin class or going for a run) and then I also like to add another day where I take a group exercise class (I like barre). Make sure to rest at least one day a week, your muscles need time to recover.

#fitness

memes-r-memes

This is actually one of the funniest things I have seen for a while 😂

niggazinmoscow

The women all reply with “Actually enjoy my fucking life in safety for ONE day.”

kitty

AAAAAAAA PLAY WITH SOUND AGAIN OMG MY HEART

#animals #cats

ungarmax

me, dumping a load of freshly washed but unfolded laundry on my bed: boy i’m sure gonna be pissed about this when i want to go to bed

pr1nceshawn

The Best ATM Withdrawal Defense

alexanders-archives

I’m here for women with powerful dogs!

urocyonfox-deactivated20210104

My land lady is a 90lb 88 year old woman with 5 full grown Rottweiler boys. They sit around her when she gardens and watch her like the secret service. If you show up to pay rent they all stand up and stand between you and her.

It’s intimidating to have 5 pony size boys all staring at you until she stands up realizes it’a you and walks to you.

My favorite part is she wades through them like swamp water saying in her cute old voice ‘move’ ‘move please’ and each one she nudges to move wags his whole body at her touch and stumbles out of the way like he’s been knocked over by a truck. It gives me life paying my rent.

#good boys #animals #dogs