Saturday, May 19, 2018

Nerdy Fitness Vlog 55 Wear Sunscreen

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 get into finally getting my dad to workout, my workouts and cardio to get cut for Phoenix Comic Fest. I mention the food I ate like burritos, chicken and rice, Noosa yogurt, manzana, naranja, mango, fruit and nut mix, fish & sweet potatoes, turkey ham sandwich, salmon rice green beans, fish, broccoli, and rice. The music I discuss is LANCO Hallelujah Nights, Hawthorne Heights Bad Frequencies, The Chronic Dr Dre, Rolling Stones Let It Bleed. I talk about Avengers: Infinity War, Tokyo Ghoul, Black Lightning, Legion, Snatched, Jumanji, Amateur. I mention playing Kirby Star Allies, Metroid Samus Returns, Kingdom Hearts. For the question I ask what your dream cosplay is as chat about mine.
Workouts: 
Week 1
Day 1: Abs, Legs, Bi’s, Back
Abs: Push-up hold with thrust max, lay down crunch hold max, legs out hold max, plank hold with thrust max, crunch hold max, leg lifts max
Legs: seated leg curl 3 sets 6(130), leg extensions 3 sets of 6(210)
Bi’s: 4 sets of 6(90)
Day 2: Legs, Abs, Chest, Tri
Day 3: Legs, Abs, Shoulders
Week 2
Day 1: Legs, Bi, Back, Abs
Legs: seated leg curl 4 sets 12/10/8/6(90/110/115/120), leg extensions 4 sets of 12/10/8/6(170/190/195/200),
Bi: 4 sets of curls 12/10/8/6(70/75/80/85), 3 sets of alternating curls 32/30/28(10/12.5/15)
Back: rows 3 sets of 6(110), lawnmowers 3 sets 15(25)
Abs: seated twists 3 sets of 120/110/100(10/12.5/15), sit-ups 4 sets of 60/50/40(10/12.5/15)
Day 3: Legs, Chest, Tri, Abs
Legs: seated leg curl 4 sets 12/10/8/6(90/110/115/120), leg extensions 4 sets of 12/10/8/6(170/190/195/200), 4 sets of 25 squats
Chest: flys 4 sets 12/10/8/6(130/135/140/145), bench press 4 sets of 15/13/11/9(70/75/80/85)
Tri: arm extensions 3 sets of 6(90), one handed dumbbell tricep extensions 4 sets of 15(15)
Abs: 40 breath legs out hold
Week 3:
Day 1: 2 mi treadmill run in 20 min, Legs, Bi, Back
Legs: leg extensions 4 sets of 10/8/6/4(190/195/200/205), seated leg curls 4 sets of 10/8/6/4(110/115/120/125)
Bi: curls 4 sets 12/10/8/6(70/75/80/85), 2 sets of 6 dumbbell curls each arm(25)
Back: rows 4 sets 10/8/6/4(130/135/140/145)
Day 2: Tri, Chest
Tri: arm extension 4 sets of 12/10/8/6(70/75/80/85), tricep press 4 sets of 12/(90
Chest: flys 4 sets of 10/8/6/4(150/155/160/165)
Abs: twists 60(15), 60 lay down crunch, 90 heel touches
Day 3: X-Training Cardio:
1 min each
Jog
Jumping Jacks
Knee Highs
Spirit Bomb/Ki Power up
Butt Kicks
Heisman
Jump Rope
123 Heisman
Mummy Kicks
Stretch
Yoga
1 min each
Jab
Ball kicks
Jab, Cross
Back kicks
Hook
Side kicks
Jab,Cross,Hook
Front and back kicks
Upper-Cuts
Three Directional Kick
Jab,Cross,Hook,Uppercut
Back Knuckle, Ball Kick, Back Kick
Hook, Uppercut, Side Kick
Stretch
Day 4: 20 min 2.12 mi run
Day 5: Arms, Avengers Abs
Arms: 10 alternating hold curls(10), 2 sets of 10 front lateral raise(10), 4 sets of 10 overhead tricep extensions(10), 4 sets of 10 shoulder press(10), 4 sets of 50 forearm rolls(10), 4 sets of 50 shrugs(10), 10 curls(10), 2 sets of 10 side lateral raise, 10 hammer curls(10), 10 alternating full curls(10)
Avengers Abs: 1 min each
Up, in, out
Lay Down Crunch
Raised Leg Crunch
Knees up Crunch
Seated Twist(10lb)
Crunches
Angle Twist(10)
Crossover Crunch
Seated Twist w Leg raise
Lay down bicycles
Angle Twist w Leg raise
Heel Touches
Push-up Plank
Oblique Crunches
Plank
Oblique V-ups
Week: 4
Day 1: Yoga, 2 mi run in 18 min, Abs
Abs: 30 breath legs out hold, 60 breath lay down crunch hold, 30 spread eagles, 60 heel touches, 30 leg lifts, 60 lay down crunch, 30 spread eagles, 60 heel touches
Legs: 4 sets of 25 squats, 2 sets of 50 alternating lunges, 4 sets of 25 calf raises
Chest: 120 table push-ups, 120 push-ups
Tri: 4 sets of 25 triceps dips
Day 2: Yoga, Asgardian Arms, Abs
Day 3: Yoga, X-Training
Day 4: Asgardian Arms
Day 5: 15 min swim, Legolas Legs, Abs
Abs: 4 sets of 20 twists(15), 4 set of 20 sit-ups(15)
Day 6: 2.15 mi run in 20 min, Avengers Abs

Food: Burrito, chicken and rice, Noosa yogurt, manzana, naranja, mango, fruit and nut mix, fish & sweet potatoes, turkey ham sandwich, salmon rice green beans, fish and broccoli, rice,

Music:
LANCO Hallelujah Nights, Hawthorne Heights Bad Frequencies, The Chronic Dr Dre, Rolling Stones Let It Bleed

Movies/Shows:
Avengers: Infinity War, Tokyo Ghoul, Black Lightning, Legion, Snatched, Jumanji, Amateur

Video Juegos:
Kirby Star Allies, Metroid Samus Returns, Kingdom Hearts 

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