15x4

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Dwight Howard Rookie FATHEAD McDonald’s High School All-American Vinyl Wall Graphic 15"x4" RARE

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[15.04.11] Trying something new. I will be posting workout details time to time. Hope it helps!
Chin ups ×130 | Barbell row 35kgs 15,20,30 | Cable row 85kgs 15x4 sets | Single arm row 35kgs 12x3 sets | Pro bar 25kgs 15x4 sets | Dead lift 70kgsx4 sets | Back extensions 15x4 sets | Tricep cable press downs 45kgs 15x4 sets | Tricep dips 15x4 sets | Lying tricep extensions 15x4 sets | Close grip bench press 15x4 sets | Cable down 35kgs 15x4 sets
#gym #healthybody #healthymind #운동 #화이팅

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150411 Jamestagram update: Trying something new. I will be posting workout details time to time. Hope it helps! Chin ups ×130 Barbell row 35kgs 15,20,30 Cable row 85kgs 15x4 sets Single arm row 35kgs 12x3 sets Pro bar 25kgs 15x4 sets Dead lift 70kgsx4 sets Back extensions 15x4 sets Tricep cable press downs 45kgs 15x4 sets Tricep dips 15x4 sets Lying tricep extensions 15x4 sets Close grip bench press 15x4 sets Cable down 35kgs 15x4 sets #gym #healthybody #healthymind #운동 #화이팅

Last nights workout.

Squats 45 (bar)x10x2,135x10x4,
Lying leg curls 130x8x4
Standing calf raises 190x15x4
Leg extensions 149x10x2, 138x10x2
Dumbbell lunges 15x10x4 (each leg)
Glute kickbacks 15x4
Squat press 300x8x4

Predictably sore from it. Gonna go for a walk soon , and get a foam roller later.

Push/abs 4/11/15

so focused it was weird

GAINS BOLDED

  • 5-minute brisk walk to warm up & upper body stretch

  • Rotator cuff triple-set

    • Lying external rotation - face down
      15x12
      15x12
    • Lying internal rotation
      10x12
      10x12
    • Lying external rotation
      10x12
      10x12
  • Superset

    • Pushups
      15, 15, 10
    • Stomach vacuums - face down
      :30
      :30

  • Superset

    • Diamond pushups
      6, 6, 6
    • Stomach vacuums - standing
      :30
      :30
  • Dumbbell shoulder press
    15x4
    20x4
    30x5
    30x5
    30x5
    30x5
    30x5

  • Incline bench press
    55x4
    70x4
    85x4
    85x4
    85x4
    85x4
    85x4
  • Superset

    • Weighted bench dips
      35x12
      35x10
      35x10
    • Dumbbell chest press
      30x12
      30x10
      30x8

  • Superset

    • Alternating front delt raise
      20x12
      20x10
      20x10
    • Leaning lateral raise - per side
      20x8
      15x12
      15x12
  • Skullcrushers
    35x12
    35x10
    35x8
  • Dragon flags - 8
  • Plank +30lbs - 1:00
  • Side plank +30lbs - 1:00 each side
  • Stretch & foam roll

Numbers are in pounds.

PLAYLIST

Legs workout last night

Squats 45 (bar)x10x2,185x6x2, 165x8x2
Lying leg curls 130x8x4
Standing calf raises 190x15x4
Leg extensions 160x10x4
Dumbbell lunges 10x10x4 (each leg)
Glute kickbacks 15x4
Squat press 300x10x4

Squats at 135 started getting too easy, so I raised the weight a bit. Still not strong enough for too many reps of 185, but I’m getting there.

Training - 4.16.2015

A. Hang squat clean; build to a tough single
–245#

B. Back squat @33x1; 4.4x4; rest 30 sec/rest 3 min
–125/225/225/225/225

C. Stability ball hamstring curls; 12-15x4; rest 90 seconds
–15/15/15/15

D. Front foot elevated split squat @22x1; 6-8x4; rest 1 min bw sides
–8/8 8/8 8/8 8/8

E. HAnging L-holds; amsap (-3 sec) x5; rest 2 min
–:20/:20/:20/:20/:20
Knees tucked. Not L

Went to the gym yesterday and when I got there, I really thought I was going to turn around. But then I got in, started legs, and before I knew it my gym was closing and it was time to go! I’ve been doing a lot of light weight, more reps lately but I don’t know why because I feel so small. Perhaps today, we will go heavy! Yesterday was: Squats 15x4 at 75 lbs Lunges 12x4 at 50 lbs Sumo Squats 10x4 at 45 lbs Shoulder Press 8x4 at 30 lbs Front n Side raises 10x3 each 15lbs n I did some calf raises intermittently with various weights~