RichRebellion @homosexuwell - Tumblr Blog

natsujutsu

Toonami:

Black Lives Matter.

mykey-20

takeyourmascoff

Fucking TOONAMI. I’m about to cry. My childhood just spoke some deep as truth.

gaelgarcia

det313freak-blog

Wat dreams are made of

baitszn-deactivated20181218

You Bitch, Next🙃

https://drive.google.com/drive/folders/0B8PwTSWqJo7bLUZhejhCZUJKQ28

Kik:TooLegitHun – Google Drive

Enjoy Everyone‼️‼️‼️

shenotboutthataction

if y’all actually took the time and went threw each file…. you need help

catchymemes

Via @iamdylancurran (Twitter)

frosty-the-snowden

not even apologizing for the longpost

ajora

afronerdism

Just embrace our overlords. It’s too late now

black-geek-supremacy

Right wingers have nine billion and 1 government conspiracies about this but will ignore social media doing the same thing cuz it’s the free market.

quisqueyano

hallosmith

Me by me 📸 @hallosmith on IG

thefinestbadboyz

Ig: i.am.pharaoh

almondmelkk

Workout Plan (10)

UPPER BODY

5 Min warmup

-

3x8 pull-ups (assisted)

3x8 dips (assisted)

-

3x 12

Curls

Shoulder press

Bench dips

-

3 x 12

One arm assisted row

Chest press

Overhead extension

-

3 x 12 chest raise

3 x 15 row

3 x 10 pec dec

3 x 8 upright row

-

3 x 8 trx row

-

Stretch

FULL BODY

10 Min warmup (elliptical)

-

3 x 12

Curls 10lbs

Tabletop leg lift

Roll up to V

Squat jumps

-

3 x 12

Pushups

Donkey kicks (12 each leg)

Tabletop crunch

Skiers on steps (3 x 24)

-

3 x 12

Superwoman’s

Straight leg crunch

Glute bridge

Step ups (3 x 24)

-

2 Min plank

-

Stretch

LEGS/BUTT

5 Min warmup

-

4 x 12 Leg press machine

4 x 12 leg curl machine

4 x 12 abductor outer thigh

4 x 12 adductor inner thigh

-

4 x 10 single led deadlift (with dumbbell or kettlebell)

4 x 10 squat to lung

4 x 12 (each leg) donkey kick**

4 x 12 glute bridge

-

20 push-ups

-

2-3 minute plank

-

Stretch

** for the third set I straightened my leg and lifted from the floor as high as I could without arching the back

FULL BODY

-

10 Min warmup (stair master)

-

3 x 16 Lateral squat walk to wall (with medicine ball)

3 x 1 min wall sit

3 x 16 lateral squat walk away from wall

3 x 16 shoulder press

3 x 16 row

3 x 16 (each leg) lateral leg lifts**

3 x 16 knee crunches (yoga ball)

3 x 16 curls

-

3 x 12 (each leg) lunges

3 x 12 rear felt fly

3 x knee crunch

3 x upright row

-

Stretch

*The idea is to lead with one leg in a lateral squat walk to a wall. Once at the wall do a wall sit with the medicine ball on your lap for 1 min. Then go back to your spot leading with the other leg.

** basically a fire hydrant leg lift but with your leg extended

For all workouts, use the heaviest weights you can maintain good form with. 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.