WORkOUt

[CHRISHOGGALYPSE]

it's not the glitz and glamour you might expect. I grew up about 50 minutes from santa clara, but my uncles lived up there for a long time. It's one of those things that you almost can't find what is so cool about that area, but if you're from there, you don't want to live anywhere else. If you're here to visit nice areas, San Francisco is the shit to me. Real cool city. LA sucks, but there is a lot of shit to do. San Diego is the shit, and that's all I can say about it. It's really expensive in cali tho, so be prepared

 

[Don Hollywood Godzilla]

hmm...it shouldn't be since your exchange rate is still stronger than ours. When was your friend here, there was some cat from Raptalk who i talked to before he came here and he hit me up when he was on the Gold Coast asking where is the best place to go out. I sent him my number, was gonna take him to a few parties and clubs but he never hit me up again.

Anyway if you do make it out here, Gold Coast is a must visit, its in Australia just like what Vegas is in US.

Funny this convo came up earlier today...A friend of mine in spain was talkin bout how his boy went there for a few months more recently and it was hella affordable...i'm all for that since i got fucked on the dollar-euro exchange rate last time i was outta the country haha. that strip of beach inbetween the turquoise water n the skyscrapers is hell of a sight.

 

[CHRISHOGGALYPSE]

I just did a quick search to see how much a flight would be to Gold Coast. First off, it's an 18 hour and 23 minute flight!!!!!! damn! that sucks. I chose the american departure from LAX in l.a. and these tickets were a month in advance from now. You could get them cheaper, but it's not bad for a round trip flight.....it was 923.00 bucks before taxes and shit. So you lookin at a g off top, but you could prolly find cheaper

 

[XCHANGO4]

my workout

i don't claim to know everything about lifting but i have been doing it for 4 years and went from 165 when i started to 210 now. i have become alot stronger than most people my age. in fact everyone my age except for those with the raw stronger genetics.

everytime i say do this for so many reps i mean to where you can't barely do it without a spot and maybe need help to do it(except warmups)

day 1

flat barbell bench press
2 warm up sets
(start pyramid sets)
1 set of each

10 rep max
8rep max
6rep max
4 rep max
2rep max
1 rep max

incline barbell bench press
10 rep max
8rep max x2
heavy 4rep max

flat dumbbell press

10rep max
8rep max
4-6 rep max x 2

incline dumbell bench press
same as above

dumbell flyes

4 sets 8-10 rep max

lower abs
flutter kicks 4count to 20-3sets
bicycles-20-3sets
alternate crunches-20reps-sets

cardio gracie jiu-jitsu practice

 

[XCHANGO4]

day 2 shoulders

military barbell press
1set warm up

10 rep max
6-8 rep max x 3
heavy 2-4 rep max

machine press or arnold's
4sets of 10

upright rows

4sets of 10

front raises
4sets 10

side raises
4sets of 10

shrugs

6 sets of 6-10 rep maxes

upper abs
russian chairs-20 reps-3sets
inverted alternating situps 20reps-3sets
legs in the air crunches-10 reps-3sets

run 2 miles

 

[XCHANGO4]

day 3 back

chin ups
5sets of 10

dumbell rows
pyramid sets(see day one for pyramid sets)

bent barbell rows
10rep maxes x 2
8rep max x 2

roman deadlift

4sets of 10

pull downs

2 sets 10 rep max
8rep max
6 rep max
4rep max

close grip pullups

5 sets until failure

lower abs
see day one

 

[XCHANGO4]

day 4 (i do chest again cuz i like to bench press)

flat barbell bench
2 warm up sets

5 sets of 5 rep max

1 rep max

incline barbell bench press
pyramid sets

incline flat dumbell bench press
10rep max
heavy4-6 rep max x 3sets

incline dumbbell flys
10reps-4sets

upper abs
see day two

cardio
gracie jiu-jitsu practice

 

[XCHANGO4]

day 5

2mile run

squat
2sets warm ups
pyramid sets

leg press
4sets of 8-10 rep max

leg extensions

4sets of 8-10 rep max

leg curls

4sets of 8-10 rep max

calf raises

5 sets of 20 rep max

 

[XCHANGO4]

day 6
biceps
barbell curls
pyramid sets(see day one)

dumbbell hammer curls
10rep max x2
8 rep max x2

rotating dumbbell curls

10rep max x 2
8rep max x2

reverse grip barbell curls
10rep max x2
8rep max x 2

triceps
close grip bench

warm up set

4sets-8-10 rep max

over head dumbbell extensions
4sets 8-10 rep max

cable push downs
4sets 8-10 rep max

weighted close grip dips
4 sets untill failure

then go get my ass kicked in gracie jiu-jitsu

 

[XCHANGO4]

day 7 rest like a mother fucke

 

[Don Hollywood Godzilla]

Chango you're a monster bro, good shit on the gracie jiu-jitsu tho...learn how to armbar some muthafuckaz