Thursday, April 19, 2018

Nerdy Fitness Vlog 54 The Nutrients

I, Pablo Gunnerchat about Nerdy Fitness which includes nerdy stuff, fitness stuff like workouts, food/diet, music/workout music, comics, video juegos, shows, anime, y mas. I talk about stepping my game up with weights, sharing my healthy food with my dad. I chat about eating Freshly Organic premade meals, ramen bowls, organic gogurt, cheese, snack pack, whole grain organic pretzels, burrito, naranja, manzano, quesadilla Burger, organic fruit & nut mix, salad, salmon bites, broccoli, rice, Noosa yogurt. For music I get into 2Pac All Eyez On Me, Florida Georgia Line Dig Your Roots, Dashboard Confessional Crooked Shadows, The Muppets soundtrack. The comics I mention are Spectacular Spider-Man, Batman Beyond, Daredevil. I've watched Voltron, Krypton and have been playing Kingdom Hearts and Injustice. For my question I ask what your favorite salad is as I divulge mine.
Workout: 

Week 1
Day 1: Yoga, Abs
Yoga: ten breaths each pose
Abs: 100 Seated Twist w Leg raise, 100 Alternating knees to elbows crunch, 100 Spider-Mans, 100 bicycles, 100 plank Spider-Mans, 100 oblique crunches, 1 minute push-up plank, 100 knees up crunches, 1 minute plank, 50 oblique v-ups
Day 2: 35 minute Swim, Legs, Lats, Chest
Legs: seated leg curls Quads & 10x2, 8x2, 6
Lats: Row 10x5
Chest: Flys 10x5
Day 3: Yoga, Abs
Abs: 60 breaths flat legs out hold, 60 breaths lay down crunch hold, 30 spread eagles, 60 heel touches, 30 leg raises, 60 lay down crunches, 60 spread eagles, 60 heel touches, 30 in n outs, 60 breath crunch hold, 60 spread eagles, 60 heel touches
Day 4: 30 min swim, Biceps, Triceps
Bi: 3 sets of 20 alternating dumbbell curls(15lbs), 3 sets of 10 barbell curls(40), 3 sets of bar cable curls(100)
Tri: 3 sets of 20 bench dips, 3 sets of 15 one handed tri extension(15), 3 sets of 14/12/10 rope cable pull downs(50/60/70)
Day 5: 3 mile run in 30 min, Pull-ups, Abs, Legs, Back
Pull-ups: 6 wide/reg/chin x 2
Abs: 16/10/8 3 sets of V-ups, 25/20/15 3 sets of up in outs
Legs: 4 sets of Quads 10/8/6/6, 4 sets of 10/8/6/6, 4 sets of 15 squats, 4 sets of 30 lunges
Back: 4 sets of 10 Pull downs(110lbs), 4 sets of 10 Rows(110), 4 sets of 10 dumbbell lawnmowers(30), 4 sets of 10 pull down bar(100)
Day 6: Yoga

Week 2
Day 1: Yoga, run, pull-ups, abs
Day 2: Yoga, Treadmill run, abs
Day 3: Legs, arms
Legs: Seated leg curls 5 sets of 12/10/8/6/4, leg extensions 5 sets of 12/10/8/6/4
Arms: curls 5 sets of 12/10/8/6/4, alternating curls 5 sets of 40/30/20/10/10, triceps arm extensions 5 sets of 12/10/8/6/4
Day 4: 45 min swim, Legs, back
Legs: leg extensions 5 sets 12/10/8/6/4
Back: Rows 5 sets of 10
Day 5: Legs, Chest
Legs: seated leg curls 4 sets of 10/8/6/4, calf raise 4 sets of 50(130)
Chest: flys 4 sets of 10(130), chest press 4 sets of 10(90)
Week 3
Day 1: Legs, Back
Legs: seated leg curls 4 sets of 6(110), leg extensions 4 sets of 8(170)
Back: rows 4 sets of 12/10/8/6, pull downs 4 sets of 12/10/8/6
Day 2: 30 min swim, Legs, Chest
30 min run in place, arms circles, punches, 150 push-ups, 100 squats
Day 3: Legs, Bi’s
Legs: Seated leg curls 4 sets of 6(110)
Bi’s: curls 4 sets of 6(70)
Day 4: Legs, Tri’s
Legs: leg extensions 4 sets of 8(190), lunges 4 sets of 30(10)
Tri’s: push downs 4 sets of 8(70), barbell skull crushers 4 sets of 10(40)
Day 5: Abs, Chest, Lats
Abs: 4 sets of legs out hold, 4 sets of legs down crunch hold
Chest: dumbbell flys 4 sets of 40/30/25/20
Lats: lawnmowers 4 sets of 40/30/20/10

Week 4
Day 1: Yoga
Day 2: Legs, Back
Legs: seated leg curls 3 sets of 6(110), leg extensions 3 sets of 8(190)
Back: rows 4 sets of 6(130, pull downs 4 sets of 6(130)
Day 3: Legs, Bi’s, Abs
Legs: lunges 3 sets of 50/40/30(10/15/20), squats 4 sets of 25(10)
Bi’s: alternating dumbbell curls 3 sets of 30(10), barbell curls 3 sets of 12(50)
Abs: 30 in n outs, 30 leg raises x 3, 60 heel touches x 4
Day 4: Legs, Chest, Tri’s
Legs: seated leg curls 3 sets of 6(110), leg extensions 3 sets of 8(190)
Chest: flys 4 sets of 10(130)
Tri’s: push downs 4 sets of 8(70)
Day 5: Legs, Shoulders, Abs
Legs: lunges 3 sets of 50/40/30(10/15/20), squats 4 sets of 25(15)
Shoulders: dumbbell lateral side raise 3 sets of 20(10), dumbbell lateral front raise 3 sets of 20(15), dumbbell shoulder press 3 sets of 30/20/10(15/20/25), barbell upright row 3 sets of 12(50), dumbbell shrugs 3 sets of 20/15/10(30/35/40)
Abs: 35 breaths flat legs out hold x 3, 35 breaths lay down crunch hold x 3

Food:
Freshly Organic premade meals: Shepard’s pie, bbq chicken, chicken parmigiana, carved turkey, ramen bowl, organic gogurt, cheese, snack pack, whole grain organic pretzels, burrito, organic Cheeto puffs, sandwich, naranja, manzano, quesadilla Burger, organic fruit & nut mix, salad, salmon bites, broccoli, rice, Noosa yougurt
Music:
2Pac All Eyez On Me, Florida Georgia Line Dig Your Roots, Dashboard Confessional Crooked Shadows, The Muppets soundtrack
Games:
Kingdom Hearts, Injustice
Comics:
Spectacular Spider-Man, Batman Beyond, Daredevil
Shows/Movies:
Voltron, Krypton

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