Nerdy Fitness 62 Hibernation Mode

I, Pablo Gunner, chat about Nerdy Fitness which includes nerdy and fitness things such as workouts, comida, musica, comics, video juegos, shows, movies, y mas. I talk about the basic outline and focus of my workouts. I mention my food like breakfast burritos, lemon chicken, au gratin potatoes, manzano, sesame chicken and beef fried rice, sweet potato, tortilla burger, breakfast sandwiches, steak n rice, chicken salad, Thanksgiving leftovers, Dion’s, green beans, chicken teriyaki rice bowl, Graze snacks. I say the music I listened to Bebe Rexha album Expectations, Silverstein, Hawthorne Heights, Rihanna, Kendrick Lamar albums Section.80 & To Pimp a Butterfly, Lady Antebellum album Need You Now, Rolling Stones. I discuss the movies and shows I watched which was My Hero Academia season 2, Gabriel Iglesias' Forgive Me For What I Said When I Was Hungry, Bebe Rexha, Oceans 8, Killer Elite, Play It Cool, Venom, Conan. The games I mention are Mass Effect 2, Rise of the Tomb Raider, Kingdom Hearts re: Chain of Memories. I get into comics I read Runaways 14, X-Men Red 10, Captain America 5, Hawkman 6, Star Wars 57, Batman 59, American Carnage 1, Cover 3.

Workouts

Week 1

Day 1

Biceps: 60(10) alternating hold curls, 2 sets of 30(15) angle curls, 3 sets of 20(20) alternating twist curls, 4 sets of 15(25) hammer curls, 

Calves: 100(10) inverted v calf raises, 2 sets of 50(15) parallel calf raises, 3 sets of 35(20) v calf raises, 4 sets of 25(25) parallel calf raises

Day 2

AM

Yoga, Core Abs, 2.16 mile run 

PM

Triceps 

50(10) one handed tricep extension, 2 sets of 30(15) one handed tricep extension, 3 sets of 10(20) one handed tricep extension, 5 sets of 5(25) one handed tricep extension, 30(30) two handed tricep extension, 2 sets of 20(35) two handed tricep extension, 3 sets of 10(40) two handed tricep extension, 5 sets of 5(45) two handed tricep extension, 10(70) cable tricep extension

Day 3

Back

60(10) lawnmowers, 2 sets of 30(15) lawnmowers, 3 sets of 10(100) pulldowns

Calves

50(10) calf raises, 2 sets of 25(15) calf raises, 3 sets of 20(20) calf raises

Day 4

Yoga

Chest: 40(20) dumbbell flys, 2 sets of 20(25) dumbbell flys

Calves: 50(20) calf raises, 2 sets of 25(25) calf raises

Day 5

Shoulders

20(10) side lateral raise, 20(10) front lateral raise, 15(15) side lateral raise, 15(15) front lateral raise, 2 sets of 10(20) alternating lateral side raise, 45(30) shrugs, 40(35) shrugs

Calves

50(10) parallel calf raises, 50(15) v calf raises, 50(20) inverted v calf raises, 50(25) parallel calf raises 

Day 6

Legs

20(70) seated leg curls, 20(110) leg extensions, 15(90) seated leg curls, 15(130) leg extensions, 10(110)seated leg curls, 10(150) leg extensions, 30(130) leg press, 25(150) leg press, 20(170) leg press

Week 2:

Day 1

Triceps

60(10) one handed tricep extension, 2 sets of 30(15) one handed tricep extension, 3 sets of 20(20) one handed tricep extension, 4 sets of 10(70)cable tricep extensions

Calves

50(10) calf raises, 2 sets of 50(15) calf raises, 3 sets of 50(20) calf raises, 4 sets of 25(25) calf raises

Day 2 

Yoga

Biceps

2 sets of 30(15) alternating hold curls, 3 sets of 20(20) alternating hold curls, 2 sets of 30(25) alternating twist curls, 3 sets of 20(30) alternating twist curls

Forearms 

50(15) side forearm curls, 50(15) reverse front forearm curls, 50(20) rear forearm curls, 50(20) front forearm curls, 50(25) side forearm curls, 50(25) reverse front forearm curls, 50(25) rear forearm curls, 50(25) front forearm curls 

Day 3 

Chest

2 sets of 40(20) dumbbell flys, 4 sets of 20(25) dumbbell flys

Calves

60(20) parallel calf raises, 60(20) v calf raises, 60(20) inverted v calf raises, 60(25) parallel calf raises, 60(25) v calf raises, 60(25) inverted v calf raises 

Day 4

Legs

5 sets of 10(95) squats, 5 sets of 10(165) leg extensions

Back

5 sets of 10(60) deadlifts, 5 sets of 10(100) longpulls

Week 3: 

Day 1

Yoga

Biceps 

2 sets of 30(15) alternating hold curls, 3 sets of 15(20) angle curls, 10(100) cable curls, 2 sets of 30(25) alternating twist curls, 3 sets of 15(30) hammer curls, 4 sets of 10(50) barbell curls

Calves

3 sets of 50(15) calf raises, 3 sets of 50(20) calf raises 

Abs

3 sets of 60 breath legs out hold, 3 sets of 60 scissors, 3 sets of 60 breath crunch hold, 3 sets of 60 crunches

Day 2

Yoga

Triceps

2 sets of 30(15) one handed tricep extension, 3 sets of 20(20) one handed tricep extension, 2 sets of 30(25) two handed tricep extension, 3 sets of 20(30) two handed tricep extension, 4 sets of 10(70) cable tricep extension

Calves

3 sets of 50(15) calf raises, 3 sets of 50(20) calf raises 

Day 3 

Shoulders

3 sets of 20(10) lateral side raise, 3 sets of 20(10) lateral front raise, 4 sets of 15(15) lateral side raise, 4 sets of 15(15) lateral front raise, 6 sets of 20(17.5) shoulder press, 2 sets of 50(50) shrugs

Abs

66 breaths legs out hold, 66(10) twists, 66 breaths crunch hold, 66 scissors, 66(10) twists, 66 crunches 

Calves

6 sets of 50(15) calf raises

Forearms

6 sets of 25(17.5) forearm curls

Day 4

90 push-ups 

Day 5

Yoga

Legs

10(70) leg curls, 8(80) leg curls, 6(90) leg curls, 4(100) leg curls, 16(180) leg extensions, 14(195) leg extensions, 12(210) leg extensions, 10(225) leg extensions 

Back

20(70) pulldowns, 18(80) pulldowns, 16(90) pulldowns, 14(100) pulldowns, 16(70) longpulls, 14(80) longpulls, 12(90) longpulls, 10(100) longpulls

Week 4

Day 1

Yoga

Biceps

2 sets of 30(30) alternating twist curls, 3 sets of 10(35) alternating hammer curls, 4 sets of 10(100) cable curls 

Calves

3 sets of 50(30) calf raises, 3 sets of 50(35) calf raises, 4 sets of 50 calf raises

Day 2

Yoga

Triceps

60(10) tricep extension, 2 sets of 20(20) tricep extension, 3 sets of 10(25) tricep extension, 4 sets of 10(40) barbell skull crushers, 4 sets of 10(100) cable tricep extension 

Abs

60 breaths legs out hold, 60 breaths lay down crunch hold, 60 scissors, 60 lay down crunches, 60 leg lifts, 60 breaths crunch hold, 60 breaths legs out hold, 60 crunches, 60 scissors, 60 breaths knees up crunch hold, 60 leg lifts, 60 knees up crunches

Day 3

Yoga

Back

2 sets of 30(20) lawnmowers, 3 sets of 20(25) lawnmowers, sets of 5 pull-ups 

Calves

3 sets of 50(30) calf raises, 3 sets of 50 calf raises, 3 sets of 50(25) calf raises

Abs

30 cross leg sit-ups, 30(12) twist, 30 v-up roll-ups, 30(12) twists, 30 leg climbs, 30(12) twists

Comida:

Breakfast burritos, lemon chicken, au gratin potatoes, manzano, sesame chicken and beef fried rice, sweet potato, tortilla burger, breakfast sandwiches, steak n rice, chicken salad, Thanksgiving leftovers, Dion’s, green beans, chicken teriyaki rice bowl, Graze snacks

Música: 
Bebe Rexha Expectations, Silverstein, Hawthorne Heights, Rihanna, Kendrick Lamar Section.80 & To Pimp a Butterfly, Lady Antebellum Need You Now, Rolling Stones

Movies/Shows:
My Hero Academia S2, Gabriel Iglesias Forgive Me For What I Said When I Was Hungry, Bebe Rexha, Oceans 8, Killer Elite, Play It Cool, Venom, Conan

Video Juegos:
Mass Effect 2, Rise of the Tomb Raider,
Kingdom Hearts re: Chain of Memories

Comics:
Runaways 14, X-Men Red 10, Captain America 5, Hawkman 6, Star Wars 57, Batman 59, American Carnage 1, Cover 3