Build And Don't Stop

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Weekly Grind August 18, 2017 

August 18, 2017 / bryanblacio / Leave a comment

Chest & Tris Incline DB press: 3x6 Incline DB flye: 4x12 Incline chest press: 4x10 Tricep push down: 4x12 Smith machine close grip press: 4x10 Single arm cable tricep pull down: 3x10 (nonstop) Later that night... Single leg bridges: 1x25  KB deadlifts: 3 rounds of 60 sec on 30 sec off  Leg press: 2x10 Single … Continue reading Weekly Grind August 18, 2017 

Weekly Grind August 11, 2017 

August 11, 2017August 11, 2017 / bryanblacio / Leave a comment

Rest day* So a little different than all my previous posts, I'm gonna talk about how to help you improve your recovery for them gains. In the past, I used to think that the harder you work the stronger and the faster I'll grow. But your body doesn't necessarily work that way, you have to … Continue reading Weekly Grind August 11, 2017 

Weekly Grind August 4, 2017 

August 4, 2017August 4, 2017 / bryanblacio / Leave a comment

Back   Wide pull ups: 3x10 (body weight), 3x6 (50lbs) Hamer strength rows: 4x12 Hammer strength high pull down row: 4x10 (1 hand at a time)  DB pullover: 4x12  1 arm DB row: 4x15    This one was quick, intense, and not much break in between. The main goal here is to make the weight … Continue reading Weekly Grind August 4, 2017 

Weekly Grind July 28, 2017 

July 28, 2017July 28, 2017 / bryanblacio / 1 Comment

This is the quickest chest workout I've had in a while*   Chest: Incline to flat DB press: 8x8 (30 sec break)  Incline DB flyes: 3x12  Landmine press: 5x12 Cable flyes: 7x12 (45 sec rest)   This was the quickest workout I've done in a while, the gym was going to close and I only … Continue reading Weekly Grind July 28, 2017 

Weekly Grind July 21, 2017

July 21, 2017July 21, 2017 / bryanblacio / Leave a comment

Shoulders & Triceps: Seated barbell press: 4x6 Seated CP lateral raises: 5x12 Hs shoulder press: 4x6 Single arm lateral raise with bar: 4x10 (no rest) Smith machine close grip press: 4x8 Tricep push down/lateral raises: 7x12/10,8 Cleans: 4x6-10 What's up guys, today I'll be sharing what my shoulder workout is looking like. Up to now, I've … Continue reading Weekly Grind July 21, 2017

Weekly Grind July 14, 2017

July 14, 2017 / bryanblacio / 1 Comment

This week I'll be sharing my Chest & Shoulder workout and what I focus on as a physique competitor.  Chest & Shoulders Incline DB press 8x8 (30 sec, until flat)  Incline DB flye 3x12 (w/ ext. rotation) Incline hammer strength press 3x6 Incline smith machine press 3x10  Bent over cable flyes/ dumbbell lateral raises 7x15/15 … Continue reading Weekly Grind July 14, 2017

Weekly Grind July 7, 2017 

July 7, 2017July 7, 2017 / bryanblacio / 1 Comment

Back workout & update on my next show  DB pullover 4x8  Cable pullover (rope) 2x15  Single arm cable Pull over (rope) 3x6  Underhand barbell rows 4x10  HS high to low row 3x12 (3 sec hold)  V bar pulldown 3x8,6,4 (increase weight)  V bar chin ups 3x10-20 Standing cable row: 3x15,15,15 (Lower angle)   What's up … Continue reading Weekly Grind July 7, 2017 

Weekly Grind June 30, 2017

June 30, 2017July 2, 2017 / bryanblacio / Leave a comment

This is why I had to take off 2 days from the gym... BICEPS & TRICEPS  Barbell bicep curl: 4X12 (instead of resting hold a barbell) Rope tricep pulldown: 2x10,10,10,10 ( increase the weight every time) Single arm bicep curl: 2x10,10 (increase weight) High bicep curl on lat pulldown: 3x20 (increase weight every set) Close … Continue reading Weekly Grind June 30, 2017

Weekly Grind June 22, 2017

June 22, 2017June 30, 2017 / bryanblacio / Leave a comment

Today's workout is LEGS: Single Leg, Leg Press: 5 sets of 10 reps Romanian Deadlifts: 4x10 Barbell Hip Thrusters (with band): 5x15 Adductor Machine: 4x20 Leg Curl superset with Banded Glute Bridges: 4x10, 50 Kettlebell Swings: 10 min of 45 sec on, 15 sec off   For those of you that follow my instagram stories, … Continue reading Weekly Grind June 22, 2017

New Project

June 22, 2017June 23, 2017 / bryanblacio / Leave a comment

#BuildAndDontStop My goal with the hashtag is to remind everyone that fitness not a short term goal. It's something that you work your ass off to achieve but it doesn't stop there. "to keep pushing the boundaries of what your body can do, of what you look like, to be proud but never satisfied, and … Continue reading New Project

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In honor of #transformationtuesday - F*** your genetics. #hardworkovertalent - This only took 6 years. I’m not not even close to being done 👊🏼#BuildAndDontStop
➕Current breakfast - This took 10 min of prep AND clean up - 📍Total macros: 645 Calories 54 Protein 76 Carbs 16 Fat - How I made it: - To save time, I cook the Eggwhites and oatmeal in the microwave (2-3 min). The consistency is wayyy better than using regular water. - Use the mixed frozen berries to cool it down & add sweetener of your choice - Eggs... well if you don’t know how to cook eggs then I can’t really help you there - 👉🏼 Adjust the serving size depending on your own caloric needs #BuildAndDontStop - 📌 Save this for later and 👇🏼Tag someone that doesn’t know how to cook
Shoulders on 🔥🔥 - One of my favorite exercises to put on mass on that lateral head - 📍Add this to your next shoulder routine: • 3 sets • 12 reps on both • Increase weight by 100% • no rest in between • If you didn’t get to failure at 12 reps, add partials - Get them gains 💪🏼#BuildAndDontStop - Tag someone who needs bigger shoulders 👇🏼
➕Be happy with what you have while working for what you want - 👕: @agapparel.co 👖: @alphalete
📍Add this to your next AB routine 🔥🔥 - “The plank pull” is gonna crush your entire core. Seriously don’t die - If you’ve gotten good at regular planks this is the next step. You can use a band or the cable pulley machine and add some weight. - 👨🏻‍🍳 The recipe: • 4 rounds • 10 on each arm • No rest in between • Quality over quantity - Cues to remember: • Elbows underneath shoulders • (pulling) Elbow close to your side • Back flat (no arch) • Don’t twist • Controlled tempo • Exhale as you pull - Make them gains 💪🏼#BuildAndDontStop
I am not what happened to me, I am what I chose to become - #BuildAndDontstop

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arms back biceps bodybuilding bootybuilding chest cool down kettlebell Knee problems Leg legs nutrition overtraining prep update quickworkout recovery rest day shoulders sleep Triceps warm up weeklygrind

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