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[kryptoniangod76-blog]

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at Anytime Fitness Middletown N.Y. https://www.instagram.com/p/BnuGm47nJtn/?utm_source=ig_tumblr_share&igshid=qvrnx8kcciq9

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[kryptoniangod76-blog]

So dope

[kryptoniangod76-blog]

I stand with Kaep I stand with NIKE I comprehend what the kneeling is for & I refuse to to duped into believing it's a disrespect to veterans & the flag... This is about police brutality the senseless murders of unarmed black men at the hands of racist & corrupt officers... #istandwithnike #ikneelwithkaepernick #standforsomething #justdoit #issamovement (at Middletown, Orange County, New York) https://www.instagram.com/p/BnWMqz8Heg8/?utm_source=ig_tumblr_share&igshid=1kw4k4ne3pbx4

[kryptoniangod76-blog]

I stand with Kaep I stand with NIKE I comprehend what the kneeling is for & I refuse to to duped into believing it's a disrespect to veterans & the flag... This is about police brutality the senseless murders of unarmed black men at the hands of racist & corrupt officers... #wearenike #istandwithnike #ikneelwithkaepernick #standforsomething #justdoit #motivation #fitness #fitnessmotivation #fitnessmodel #malemodel #bodybuilding #npc #mensphysique #ny #845 #upstateny #picoftheday #photooftheday #blackandwhitephotography #unfinshedbusiness (at Middletown, Orange County, New York) https://www.instagram.com/p/BnWLWSWnKkH/?utm_source=ig_tumblr_share&igshid=pa3aexhxleb4

[kryptoniangod76-blog]

When they think you're defeated but you got other plans 😉.... #confidenceisthenewsexy #winningmentality #championmindset #motivation #fitness #fitnessmotivation #fitnessmodel #malemodel #bodybuilding #npc #mensphysique #ny #845 #upstateny #picoftheday #photooftheday #gains #gainz #unfinshedbusiness (at Middletown, Orange County, New York)

[kryptoniangod76-blog]

I keep telling ya'll this #gymlife is the #fountainofyouth ... Granted it's only a year difference but still... #motivation #fitness #fitnessmotivation #fitnessmodel #malemodel #bodybuilding #npc #mensphysique #ny #845 #upstateny #photooftheday #picoftheday #fitfortysomething (at Anytime Fitness Middletown N.Y.)

[kryptoniangod76-blog]

Its #missionmonday ... My mission this week is to pump up the volume on my cardio and increase my water intake ... what's your mission this week? Oh yeah and while I'm thinking about it as a stand here in my black Superman shirt feeling all powerful & shit.... #releasethesnydercut #motivation #fitness #fitnessmotivation #fitnessmodel #malemodel #bodybuilding #npc #mensphysique #ny #845 #upstateny #picoftheday #photooftheday #dceu #comicbooknerd #geekandproud #nerdswholift (at Mechanicstown, New York)

[kryptoniangod76-blog]

Just a quick check in for those following my journey & prep... Feeling really focused and confident going into wk 9 as I look at last Oct on stage vs last Thurs ... Just gotta keep conditioning & push a lil bit harder so it's back to the mission today... #goodmorning 🌎✌️& sending fit & positive vibes to all.... #motivation #fitness #fitnessmotivation #fitnessmodel #malemodel #bodybuilding #npc #mensphysique #ny #845 #upstateny #photooftheday #picoftheday #gains #gainz (at Anytime Fitness Middletown N.Y.)

[kryptoniangod76-blog]

This was last year getting ready for competition.... Think I was like 2 weeks out... If you think this is impressive wait to you see where I'm about to take it to... #tbt #unfinishedbusiness #motivation #fitness #fitnessmotivation #fitnessmodel #malemodel #bodybuilding #npc #mensphysique #ny #845 #upstateny #photooftheday #picoftheday #lookgoodnaked (at Anytime Fitness Middletown N.Y.)

[kryptoniangod76-blog]

I was struggling to find something clever to say about this one some deep Philosophical something but the truth is I just like this pic of me... sorry not sorry lol... #motivation #fitness #fitnessmotivation #fitnessmodel #malemodel #bodybuilding #npc #mensphysique #ny #845 #upstateny #photooftheday #picoftheday #confidenceissexy (at Middletown, Orange County, New York)

[kryptoniangod76-blog]

#back looking like a Rochac test... Definitely feeling like I'm making #gains ... #motivation #fitness #fitnessmotivation #fitnessmodel #malemodel #bodybuilding #npc #mensphysique #ny #845 #upstateny #photooftheday #picoftheday #gainz (at Anytime Fitness Middletown N.Y.)

[kryptoniangod76-blog]

Looking bk on my last show thinking about my mistakes & how have I improved since then... The last time it was nerves & emotions Whereas this time it's more psychological... All that aside I'm excited... & I'm looking forward to sharing this experience with some of my fellow @anytimefitnessmiddletownny gym family @likeable_lu ... #motivation #fitness #fitnessmotivation #fitnessmodel #malemodel #bodybuilding #npc #mensphysique #ny #845 #upstateny (at Middletown, Orange County, New York)

[kryptoniangod76-blog]

Almost that time... bring on #peakweek #photooftheday #picoftheday #abs #lookgoodnaked #motivation #fitness #fitnessmotivation #fitnessmodel #malemodel #bodybuilding #npc #mensphysique #ny #845 #upstateny (at Middletown, Orange County, New York)

[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.

[kryptoniangod76-blog]

#flexeveryday no exceptions.... motivation #fitness #fitnessmotivation #fitnessmodel #malemodel #bodybuilding #npc #mensphysique #ny #845 #upstateny #picoftheday #photooftheday #gains #gainz (at Anytime Fitness Middletown N.Y.)

[kryptoniangod76-blog]

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I got the #chest & #core work in too... motivation #fitness #fitnessmotivation #fitnessmodel #malemodel #bodybuilding #npc #mensphysique #ny #845 #upstateny #gainz #gains #lookgoodnaked (at Anytime Fitness Middletown N.Y.)

[kryptoniangod76-blog]

When I started my work out it was still Monday but since it's now #transformationtuesday I guess it's time to show off my #progress ... motivation #fitness #fitnessmotivation #fitnessmodel #malemodel #bodybuilding #npc #mensphysique #ny #845 #upstateny #photooftheday #picoftheday #abs #cardio #lookgoodnaked #personaltrainer #gains #gainz #ebonyfitfreaks (at Anytime Fitness Middletown N.Y.)