#centermassbells

[thedailybj-blog1]

I'm in a relationship with #BulgarianSplitSquats... the love/hate where shred meets gainz kind of a relationship. This was part of my 5-MINUTE MUSCLE MURDER WORKOUT for Phase 2 of PostHolidayShred.com (direct link in bio). TDBJ members- don't worry about what I'm doing as I'm ahead of you on the schedule. ------------ Minute 1- 20 reps with a pair of 50-pound #CenterMassBells from @sorinex (full set shown in video) ------------ Remaining 4 Minutes: max reps with bodyweight (trying to get at least 15 reps/minute) ------------ Rest 1-2 minutes, switch sides, and repeat ------------ The pump was fucking precious. If you're looking for simple but deadly workouts (and leg days) you can get at home or take to the gym, join TheDailyBJ.com today. Have a great weekend, #FitFam! ------------ #Future #Relationship #Legs #LegDay #Shred #Gainz #PostHolidayShred #BJGaddour #TheDailyBJ #FlexFriday #Fitness #Workout #InstaFit #Fitspo #HomeWorkout #HomeWorkouts

[thedailybj-blog1]

4-MOVE BARBELL-FREE LEG DAY! There's nothing wrong with barbells. I started my fitness journey with barbells and I think they have a lot of value in the right situations. But you don't need to use barbells to make gainz. All your body knows is time and tension and practically any training tool can provide a training effect (or just bodyweight) as long as it can be progressively overloaded. I've made the best gainz of my life, especially in my lower body, without using barbells. Don't just do something because other people do it. And don't be afraid to forge your own path and blaze your own trail. I'm using the premium slideboard from @ultraslide but you can modify with fitness sliders, furniture sliders on carpet, or socks/paper plates/towels on wooden floor. You can also just do regular skater jumps, reverse lunges, and split jumps without the sliding action (though you will lose out on more constant tension and muscle activation). Focus on the movement patterns and principles, not the exact variations. Just make it work! ----------- Perform each move for 60 seconds of work with 60 seconds of rest. Do 5 rounds before moving on to the next exercise. ----------- 1. Mini-band sliding skaters 2. Hip-loaded sliding leg curls 3. Loaded sliding alternating reverse lunges 4. Sliding lunge switches ----------- SESSION NOTES: I love warming up with sliding skaters. It's super low-impact and it really heats up the whole body. In particular, it activates the hips and the lower quads muscles around the knee. Both areas are key for keeping your knees and lower back in check. Adding weight to the hips on sliding leg curls was brutal! I did 50 reps in a minute with bodyweight but only 15 reps with 20 lbs added to my hips. If you have to pick a single hamstring exercise, it would be this guy because it works both functions: knee flexion and hip extension. Sliding alternating reverse lunges are unmatched for complete lower body development and conditioning. I progressively ramped up to a pair of 50-pound #CenterMassBells from @sorinex by the final set for some strength work. The metabolic finisher was now unloading and adding speed to the previous movement pattern.

[thedailybj-blog1]

🎃Halloween 👻on a Tuesday at the Gaddour Home PLUS Unicorn 🦄 Gainz! Have a horrific Halloween and workout details are below. #TheDailyBJ #UnicornGainz #Halloween #🎃#🦄#👻 ---------------- STARTER- 5 minutes of reverse flys on @concept2inc #SkiErg 1a. #CenterMassBells Zottman Curls @ 2 minutes Rest a minute 1b. Eccentric-Accentuated DB Incline Presses @ 2 minutes Rest a minute. Do 3 rounds. 2a. #Kbox4 @go_exxentric Triceps Extensions/#SkiErg Triceps Pushdowns @ 1 minute each Rest a minute 2b. #CenterMassBells Alternating Lateral to Alternating Front Raise @ 2 minutes Rest a minute. Do 3 rounds. 3a. #Kbox4 Front Raise/Upright Row @ 1 minute each Rest a minute 3b. @crossoversymmetry straight-arm lat pulldowns @ 2 minutes Rest a minute. Do 3 rounds.

[thedailybj-blog1]

KNEE-FRIENDLY LEG DAY! Exercise list first and then session notes below. -------------- Part 1- Lower Calf/Shin Supersets - Perform each move for 2 minutes of work with a minute rest between moves: 1a. Band-Resisted Seated Calf Raises with 2 seconds pause at top + bottom 1b. Seated Shin Raises with 2-second pause at top - Do 3 rounds -------------- Part 2- Upper Calf/Hamstring Supersets - Perform each move for 2 minutes of work with a minute rest between moves: 2a. @xdfitness Weight Vest 1-Leg Calf Raises @ 60s/side 2b. Sliding 1-Leg Leg Curls @ 60s/side - Do 3 rounds -------------- Part 3- Sliding Reverse Lunge Supersets - Perform each move for 2 minutes of work with a minute rest between moves: 3a. @ultraslide Sliding Reverse Lunge- Left Leg @ 2 minutes 3b. @ultraslide Sliding Reverse Lunge- Right Leg @ 2 minutes - Do 3 rounds -------------- Part 4- 20-10 Tabata Finisher on @assaultairbike -------------- SESSION NOTES: -------------- Nobody works the ankle joint any more- big fucking mistake! I typically place it first in my leg days to warmup/mobilize the ankle joint, get mentally ready for the harder shit to come. Adding the band-resistance (mini-bands from @sorinex) to the seated calf raise delivers an unreal calf contraction at the top and really forces you to achieve full plantar flexion for max gainz. Sliding reverse lunges are really an unparalleled lower body move and one of my all-time faves. They're easy on the knees and get more glute-ham activation than normal reverse lunges. I always feel amazing after doing these and can recover quite quickly from them. I did the first round with just bodyweight and a pause at the bottom. The second round I held the @sorinex #CenterMassBells in one hand for a minute then immediately switched hands for the second minute. The third round I held both weights in the front rack position (more quad) for a minute then dropped down to hip level (more gluts-ham) for the second minute. -------------- #TheDailyBJ #LegDay #Legs #LowerBodyWorkout #Glutes #Hamstrings #Quads #MetabolicBodybuilding #BJGaddour #Gainz #MotivationMonday

[thedailybj-blog1]

💪#SAVAGE SHOULDERS SESH! My shoulder workouts have been epic lately. I'm using the 35-pound #CenterMassBells from @sorinex in the monster shoulder circuit, but you can modify with dumbbells. I love these because it allows for more range of motion and freedom of movement. I did 3 rounds of the STRENGTH CIRCUIT and 2 rounds of the MONSTER TUT CIRCUIT. ----------------------------- STRENGTH CIRCUIT 1a. Hammer Curl to Press @ 12 reps with 50-pound dumbbells* 1b. @Concept2 #SkiErg Reverse Fly @ 60 seconds 1c. #SkiErg Straight-Arm Lat Pulldown @ 60 seconds *20 reps on last set with rest/pause method ----------------------------- MONSTER TIME-UNDER-TENSION (TUT) SHOULDER CIRCUIT 2a. Reverse Fly @ 60 seconds 2b. Arnold Press @ 60 seconds ----------------------------- Rest a Minute ----------------------------- 3a. Lateral Raise @ 60 seconds 3b. Overhand Elbows-Out Overhead Press @ 60 seconds ----------------------------- Rest a Minute ----------------------------- 4a. Front Raise @ 60 seconds 4b. Hammer-Grip Elbows-in Overhead Press @ 60 seconds ----------------------------- Rest a Minute ----------------------------- 5. Hammer Curl to Press to Overhead Triceps Extension @ 120 seconds ----------------------------- Rest a Minute ----------------------------- 6a. Bent-Over Pause Rows @ 60 seconds 6b. Shrugs @ 60 seconds ----------------------------- Rest a Minute ----------------------------- 7a. #SkiErg Triceps Pushdowns @ 60 seconds 7b. Biceps Curls @ 60 seconds ----------------------------- My favorite workouts hit some heavy loading up front and then go right into my #MetabolicBodybuilding GAINZ protocols to get an epic pump. Notice how I pre-exhaust a particular head of the deltoids before doing an overhead press variation that hits that head more directly. Those 35's feel like 70's when you strategically sequence these moves correctly. Lighter loads can go a longer way to spare your joints and accelerate recovery. And you still tap in to fast-twitch fibers as long as you are pushing close to muscular failure because the slow twitch fibers crap out. Access more of my GAINZ protocols like this at TheDailyBJ.com. ----------------------------- #TheDailyBJ #Sorinex

[thedailybj-blog1]

2️⃣Fast💨Fit Tips! I did 3 rounds of this as part of yesterday's #shoulder #workout last night. ------------------- 1. DB Standing Overhead Press Drop Set @ 75's x 5 + 50's for max reps 2. #CenterMassBells from @sorinex + Mini-Band Rows Mechanical Drop Set @ 8-12 overhand + 8-12 hammer-grip with 35's ------------------- Tip 1- Prioritize the overhead press ------------------- Besides the deadlift, nothing beats standing on your feet and pushing something heavy over your heard. Back in college, I could bench 365+ but I couldn't put my arms overhead without cracking shoulders and a hyperextended lower back. I wish I could go back and have emphasized the overhead press instead of the chest press. It's critical for healthy shoulders, is an unmatched core move, and it will make you better at every other pressing and pushing exercise. Start light and emphasize full range of motion at the top and bottom. Mobility restrictions? Massage and mobilize the lats, thoracic spine, and triceps. ------------------- Tip 2- Add a mini-band around your wrist for rows ------------------- The mini-band around the wrists increases activation of your scapular and rotator cuff muscles, prevents you from rowing to far back, and makes a lighter load go a longer way. I was blown away by how hard these were with just a light mini-band. It also teaches you not just to pull back, but also pull apart. This will help your back development and your shoulders will thank you in your golden years. #TheDailyBJ #Fitness #InstaFit #Workout #BJGaddour #Sorinex #BeLegendary

[tysonsplayground-blog]

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These #centermassbells from #Sorinex are quickly becoming our favorite new toy here @tysonsplayground!  Try this quick 10 minute, fat burning, arm sculpting complex and see how you like it!   Set a countdown timer for 10 minutes.  Then perform the following three exercises Every Minute on the Minute (#EMOM) 10 - Skier swings 5 - curls 5 - close grip push-ups So #simple, but super #effective! #TPStrong Super simple, but super effective! #tysons #tysonsplayground #tpstrong #tysonsfitclub (at Tysons Playground)

[tysonsplayground-blog]

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#Repost @kenbstrong ・・・ When your legs are smoked from running routes and speed work, but you are an #NFL #rookie, you still got get your conditioning work in... Enter Skier swings with #centermassbells and the #skierg ftw! @deandreereaves, good work my man! Always the #hardestworkerintheroom (at Tysons Playground)