Accountability Body Beast Round 5 Day 3 -> Build Back & Bis
It was one of those mornings where life is just conspiring to laugh at you while distracting you... I did not sleep well, woke up in the middle of the night with leg cramps. Then my alarm goes off and I get up determined to push through Back and Bis in a timely fashion.
Everything is moving along well until the first set of pull-ups. I get on the bar and then something next to me on the bar moves and startles me and then it is gone. I stop and wander in the direction it went. It tuns out to be a House Wren that is as startled as I am. I let it settle down and open the garage door in hopes that it will leave on its own. No such luck, after all it is still dark outside and it is content to move around my garage. so between each set I am trying to convince it it needs to leave. After a little wile of this I turn off my HRM well because it seems pointless to monitor me chasing around the Wren between sets.
After I finish the Close Grip chin ups I decide to go up stairs and finish the Bi work after I get the kids off to school. I have my shake, go direct traffic at the school and come home. Get back in the garage search for the Wren and determine that he has left while I was away after the sun came out. Yeah!! No more distractions... I get though the Seated Bicep curls and the first set of Hammer curls and I hear someone walk up my front steps. Open the garage door to find my sister-in-law carrying a clear tuperware with something crawling around inside. "Randy, do you know what kind of spider this is?" She has a fairly large wolf-spider. The neighbor hood we live in is over run with Black Widows so I am not really concerned about the Wolf Spider, but she is so we talk about it for a least ten minutes... She leaves.
Ok, lets get this done... Hammer curls done, EZ Bar curls done! Things are moving now. Get down on the ground for The Airplane Cobra. Arms in front of me... my 40lb dog comes over and lays on my arms and sticks her face in mine...I shoo her away and she does it again... I ended up doing the Airplane Cobra with her staring at me while my hand come over her head as I reach forward... Day Three Training Complete!!! Finally...
Single Set (15 reps ea.)
Dead Lift 30 / 40 / 45 / 45
Super Set(15 reps ea.)
Dumbbell Pull-Over 40 / 60 / 80 / 60
Pull-Up 17 / 15 / 14
Giant Set (15 Reps ea.)
EZ Bar Row 114 / 140 / 170
One Arm Row 40 / 60 / 65
Reverse Fly 12 / 20 / 25
Close grip Chin Up 17 / 15 / 13
Single Set (reps= 15 / 12 / 10 / 10 )
Seated Bicep Curl 30 / 35 / 40 / 35
Single Set (reps= 15 / 12 / 9 )
1,1,2 Hammer Curl 25 / 30 / 40
Single Set (reps= 15 / 12 / 10 / 10)
Neutral EZ Bar Curl 70 / 80 / 90 / 80
AirPlane Cobra 40 / 40
Exceed Your Vision!
Art Williams gave a speech to the religious broadcasters convention in 1987 about his philosophy of winning in business titles "Do It". In it he basically says it you want to succeed you have to stop talking about wanting to succeed and do what it takes to succeed. If you have not heard it you should take the time to listen: http://youtu.be/MU5x96zV_iU
I am convinced that the same is true in any area of life... Read more
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Body Beast Workout
Currently still in development, Body Beast™ is the first Beachbody® program dedicated to maximum muscle gains and fat loss. Created by champion bodybuilder,Sagi Kalev, it uses a combination of old- and new-school bodybuilding techniques to build muscle without using expensive gym equipment or harmful steroids.
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Kalev Sagi Kalev, creator of Body Beast
Sagi Kalev is a renowned bodybuilder with two "Mr. Israel" titles, as well as several others to his credit. After immigrating to the U.S. from Israel in 1993, Sagi worked as a fitness and bodybuilding model. With a college degree in physical education as well as a minor in nutrition, he’s now a dedicated fitness expert, currently working as a personal trainer and nutrition counselor.
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Is Body Beast for you?
Body Beast Trainer: Sagi Kalev
Sagi Kalev has been a bodybuilder since the age of 16. He credits a four-year tour of duty in the Israeli army with teaching him the discipline, focus, determination, and respect he brings to his bodybuilding training.
Sagi Kalev takes you beyond bodybuilding.
Drawing on his education (a degree in physical education from the University of Central Florida with a minor in nutrition), Sagi has written a nutrition plan specifically for the Body Beast™ workout. And his many years of experience in training bodybuilding competitors serve as the foundation for the program itself.
After graduating from college, Sagi pursued a fitness modeling and acting career. He has competed in numerous bodybuilding competitions and has won two "Mr. Israel" titles along with a number of others. He's also appeared on the cover of Men's Workout, Iron Man, Muscle & Fitness magazines, and several other publications.
After many years of modeling and entering shows, in 2003 Sagi decided to change his focus to personal training and working with people of all age levels, to help them get healthy and in excellent physical condition.
The Body Beast workout approach, created by Sagi Kalev.
In developing the Body Beast program, Sagi Kalev maintains the same philosophy he's carried through his fitness career: To not just be the biggest, but to be the best at what he does.
With Body Beast, it's about technique and building a strong foundation—not just lifting the heaviest weights you can. It's about changing how you feel about yourself by improving your self image. Let Sagi Kalev show you the way.
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