Nerdy Fitness 63 Snowboarding

I, Pablo Gunner, chat about Nerdy Fitness which includes nerdy and fitness stuff such as workouts, comida, musica, comics, video juegos, shows, movies, y mas. I mention the basic outline and focus of my workouts as well as discuss the importance hydration and not eating too soon before workouts. I talk about what my diet for the month consisted of such as organic, eating out, good, bad, and clean, healthy eating. The music I listened to that I reveal is Christmas music, Spider-Man: Into The Spider-Verse soundtrack, and Kendrick Lamar untitled unmastered. I divulge the movies and shows I watched which is Tokyo Ghoul Season 2, Gifted, Star Wars Resistance, Daddy’s Home 2, Big, My Bloody Valentine, The Ballad of Buster Scruggs, Christmas Chronicles, Shaun of the Dead, Aquaman, and Spider-Man: Into the Spider-Verse. The games I touch on that I played are Shadow of the Tomb Raider and God of War. I impart the comics I got int such as Black Panther 6, Star Wars 58, Miles Morales Spider-Man 1, Batman Annual 3, Cover 4, TMNT 89, Uncanny X-Men 7, X-Force 1.

Workouts

 

Day 1
Yoga
Abs
100 breaths legs out hold, 100 breaths lay down crunch hold, 50 leg lifts, 50 lay down crunches, 100 breaths legs out hold, 100 breaths crunch hold, 50 scissors, 50 crunches, 100 breaths legs out hold, 100 breaths knees up crunch hold, 50 flutter kicks, 50 knees up crunches
Cardio
5 min bike, elliptical, ski, sit bike
Day 2
Yoga, 5 min bike 1.25 mile
Abs
200(6) twists, 50 cross leg sit-ups, 100(12) twists, 50 v-up roll-ups, 100(12) twists, 50 leg climbs
Day 3
Shoulders
4 sets of 15(15) lateral side raises, 4 sets of 15(17.5) lateral front raises, 2 sets of 30(20) shoulder press, 3 sets of 20(22.5) shoulder press, 3 sets of 20(40) upright rows, 2 sets of 50(50) shrugs
Abs
4 sets of 100 oblique crunches, 4 sets of 50 oblique v-ups, 4 sets of 100 heel touches

Week 2
Day 1
Biceps
12(70) arm curls, 10(75) arm curls, 8(80) arm curls, 6(85) arm curls, 5 sets 4(90) arm curls
Forearms
4 sets of 50(25) dumbbell forearm curls, 3 sets of 50(60) barbell forearm curls, 50(30) dumbbell forearm side curl
Calves
3 sets of 25(150) standing calf, 3 sets of 25(50) dumbbell calf raises, 3 sets of 50(95) dumbbell calf raises
Day 2
Triceps
12(70) arm extension, 10(75) arm extension, 8(80) arm extension, 6(85) arm extension, 5 sets of 4(90) arm extension 
Calves
3 sets of 50(25) dumbbell calf raises, 3 sets of 25(100) standing calf, 3 sets 25(50) dumbbell calf raises
Day 3
Back
12(85) pulldowns, 10(90) pulldowns, 8(95) pulldowns, 6(100) pulldowns, 6(105) pulldowns, 6(110) pulldowns
Legs
2 sets of 10(150) leg extension, 4 sets of 10(100) seated leg curl
Day 4
Chest
3 sets of 10(150) flys, 3 sets of 12(140) flys
Calves
3 sets of 50(100) standing calf, 3 sets of 50(90) standing calf

Week 3
Day 1
Shoulders
2 sets of 20(20) alternating lateral side raises, 2 sets of 20(20) alternating lateral front raises, 4 sets of 10(30) shoulder press, 4 sets of 10(60) upright rows, 4 sets of 25(50) shrugs
Calves
3 sets of 50(30) dumbbell calf raises, 3 sets of 25(100) standing calf
Day 2
Back
12(100) pulldowns, 14(70) lat pulls, 10(110) pulldowns, 12(80) lat pulls, 8(120) pulldowns, 10(90) lat pulls, 6(130) pulldowns, 8(100) lat pulls 
Abs
4 sets of 60 breaths legs out hold, 4 sets of 60 heel touches
Day 3
Chest
20(110) flys, 20(70) chest press, 15(130) flys, 15(90) chest press, 10(150) flys, 10(110) chest press 
Calves
6 sets of 25(100) standing calf 
Day 4
Biceps
60(10) alternating dumbbell bicep curl hold, 2 sets of 30(15) angle dumbbell bicep curls, 3 sets 40(20) alternating dumbbell twist curls, 4 sets of 15(25) dumbbell hammer curls, 
Abs
5 sets of 30 leg lifts, 5 sets of 60 oblique crunches
Day 5
Shoulders
4 sets of 30(10) alternating dumbbell lateral front & side raises, 4 sets of 30(10) dumbbell shoulder press
Forearms 
8 sets of 30(10) forearm curls
Calves
9 sets of 30(10) dumbbell calf raises
Day 6
Chest/Triceps
6 sets of 10 push-ups, 3 sets of 20(10) one handed dumbbell tricep extension
Forearms 
8 sets of 30(10) forearm curls
Calves
9 sets of 30(10) dumbbell calf raises
Week 4
Day 1
AM
Biceps 
12(70) arm curl, 10(75) arm curl, 8(80) arm curl, 6(85) arm curl, 4 sets of 4(90) arm curl, 2(95) arm curl, 1(100) arm curl
PM
Legs
20(70) seated leg curl, 20(150) leg extension, 40(100) standing calf, 18(75) seated leg curl, 18(155) leg extension, 40(100) standing v calf, 16(80) seated leg curl, 16(160) leg extension, 40(100) standing inverted v calf, 14(85) seated leg curl, 14(165) leg extension, 35(105) standing calf
Day 2
Yoga

Comida:

McDonald’s cheeseburger, McDonald’s mcchicken, fish, rice, green beans, breakfast burritos, turkey blt, daylight donuts, Johnny rockets burger n shake, wings, chicken teriyaki vegetable rice bowls, manzana, sorrento snack pack, K’Lynn’s Southern & Cajun, ham n turkey salad, turkey blt sandwich, Wild Alaskan smoked salmon, chicken thighs n green beans, schlotskys sandwich n pickles, chicken meatballs, eggs n sausage

Música: 
Christmas music, spiderverse soundtrack, Kendrick Lamar untitled unmastered

Movies/Shows:
Tokyo Ghoul, Gifted, Star Wars Resistance, Daddy’s Home 2, Big, My Bloody Valentine, The Ballad of Buster Scruggs, Christmas Chronicles, Shaun of the Dead, Aquaman, Spider-Man: Into the Spiderverse

Video Juegos:
Shadow of the Tomb Raider, God of War

Comics: 
Black Panther 6, Star Wars 58, Mile Morales Spider-Man 1, Batman Annual 3, Cover 4, TMNT 89, Uncanny X-Men 7, X-Force 1