DL 215 Kettlebell Triceps Extensions (www.youtube.com/dl215)

Sup folks,

Back again this time back with another video/blog entry and in this video I have some Lying Triceps Extensions. I usually perform these standing up but in this video, I decided to change it up and perform it lying supine. Also, I am using a kettle-bell in this video, but you can also use a trying dumbbell or E-Z bar. Well, here is a brief entry on why I love these exercises:

LYING TRICEPS EXTENSION

Lying on a bench with your arms extended overhead in a narrow (six-inch) grip, start the triceps extension by lowering the bar to your forehead or beyond. The upper arms are to remain elbow-tight and upright to emphasize the load on the triceps and guarantee maximum development. The triceps extension is a major mass and power builder. High reps pyramided with low reps work well to saturate the three-headed muscle.
The overhead triceps extension performed similarly from a seated upright position (wisely using a back-support utility bench) with the elbows straight overhead is another aggressive triceps builder. The employment of the bent bar is a popular alternate. Remember, tendinitis prowls. Warm up, don’t overload excessively, rest properly.

Well, once again thanks for visiting my blog, and I hope you was able to find this information informative and peep out the TUBE at:

www.youtube.com/dl215

Resistance Band DL 215 Squat/Row (www.youtube.com/dl215)

Sup folks,

Back again this time with another resistance band video/post. In this post I am performing a resistance band squat row combination to target the whole body. Add this combination when you want to target multiple muscles at once. Not only is it very effective, you will be able to work out in half of the time. Well here is a brief description on how to properly perform a resistance band row:

Resistance Band Rows

Rows are a very important resistance band exercise.

If preformed properly they strengthen the muscles in your upper middle back which not only help you maintain proper posture, but also help you build your full body properly.


Start: Attach the heavy resistance band to a doorknob or secure object. Walk away from the door until you feel the band become tight.

Assume an athletic stance, keeping your shoulders in neutral position, do not let them protract or fall forward.

Begin the motion: Keeping your shoulders, back in and wrists neutral alignment pull your hands towards your ribcage leading with your elbows.

Retract (squeeze together) your shoulder blades without shrugging your shoulders for a split second, then slowly return your hands to the original position without letting your shoulders protract and repeat the motion.


Modifications: Walk back further away from the attachment of the cable for more resistance. If you would like to increase stabilization requirements for the exercise you can stand on an unstable surface such as a BOSU ball, Airex pad or balance disc.

Well, folks thanks for tuning in into the blog and if you are interested peep out the TUBE at:

www.youtube.com/dl215

Resistance Band Chops (www.youtube.com/dl215)

Sup folks,

Back again with another video. It's Labor Day so I have today off and since I got free time I might as well update with some video/blog posts. Well what I have for you guys today is an resistance band chop. Resistance bands are awesome because they give you a different feel than using traditional barbells and dumbbells. In this video, I am performing some resistance band chops, you can also call them twists to. Here is a brief outline on how to properly perform this exercise:

Resistance Band Twists

Resistance band twists are an important exercise because they strengthen your muscles in the transverse plane.

Your oblique muscles are important to developing functional and core strength as well as helping to keep your waist line slim.

Start: Have the bands attached to a secure object and walk away from the attachment until you feel tension in the band.

Stand up tall with your legs slightly bent and feet shoulder width apart and extend your arms forward in front of your chest. Walk to the side so your hands are pointing to the origin of the resistance.

Begin the motion: Keeping your core drawn in and your arms fully extended, turn away from the origin of the resistance band.

Try to keep your hips from moving so you are isolating your obliques which rotate your torso at the waist.
Slowly return the band to the original position

Modifications: To increase the difficulty of this exercise you can decrease the stability of your base. To do this, simply move your feet together until they are touching, or stand on an unstable object such as a BOSU ball or balance disc.

Well, folks thanks for checking up with the blog and I hope you find this information informative and continue to visit the TUBE at:

www.youtube.com/dl215

Killer Workout Vol. 1 (EZ Curl Bar Biceps Curl/ Push Ups www.youtube.com...

Sup folks,

Back again this time I got another video for you guys. In this post I am demonstrating a biceps curl and push-ups super-set. I like to add these super-sets into my protocol because they really test your heart and make you push harder even when you are fatigue and tired. But these workouts will really give you what you need to achieve the body you want and deserve so take a look at some of the benefits on supersets:

What is a Superset?

Definition: A superset is a form of strength training in which you move from one exercise to the next without a rest break.

You can perform supersets in two very different ways and get very different results.

Opposing Muscle Group Supersets

One common form of a superset workout includes working two opposing muscle groups back to back and then repeating the circuit. A common superset includes performing one upper body exercise and immediately move to a lower body exercise. For example, perform one set on the bench press and one set on the leg press. Another easy method to plan supersets is to alternate with opposing muscle groups. You can combine the bench (which works the chest) with the seated row which engages the back.
Supersets of this type are a great way to reduce the time your workout takes. These supersets are very similar to a circuit training routine. Although supersets tend to focus on two exercises at a time, and circuit training routines often have up to ten stations, both workouts require little rest between exercises.

Same Muscle Group Supersets

The second way to perform a superset workout is to choose two different exercises for the same muscle group and perform them back to back without a rest. Performing quadriceps extensions immediately after squats is an example of a this type of superset.

Well, folks thanks for watching and hope you are enjoy this post and if you are interested in more workout videos, check out the TUBE at:

www.youtube.com/dl215

Tr-Sexy Pushups/Triceps Extension www.youtube.com/dl215

Sup folks,

You know who it is, back again with another video,post,entry all of the above. Well, what I have for you today is another video with some suspension training using the TRX, i mean we call it the TR-SEXyyyy. lol jk But yeah the trx is a awesome tool to add into your workouts and should be include for full body days. Here are some of the benefits of the TRX suspension Training:

Benefits of TRX
• Can be done anywhere
• Can be done outdoors
• Usually done with a group of people
• Cost of training is less
• Builds strength and conditioning
• Works on additional muscles groups not addressed traditionally in the gym

"Because instability is inherent in body suspension training, one of the chief benefits of TRX training is the development of core and stabilizer strength and also improving nervous system reaction time," said Laura. "This is huge as the typical weight room routine goes to town building prime movers (large muscle groups) and just let the stabilizers (small muscles) whither. This is a one way ticket to injury. The TRX can increase muscle size but more importantly, it builds strength by requiring the little guys (stabilizers) to carry their own weight."

As you can see there are many benefits to TRX training and if you like what you check out for more videos at the TUBE:

www.youtube.com/dl215

Homemade Sandbag Experiment World Cup www.youtube.com/dl215

Sup folks,

Back again this time back with another video and in this vid I am performing so odd object lifting. Bored of your traditional gym workouts and hit plateaus then start incorporating some odd objects into your lifting routines. Here is a brief definition on what exactly is a odd object?

Definition on an Odd Object

An odd object can be defined as a non-rigid implement who’s center of mass is not fixed and is ever changing. It acts non-linear in a system and creates tension that does not act opposite or parallel to an anatomical movement pattern (horizontal push/pull, vertical push/pull, rotational, hip dominant, quad dominant), but rather chaotically in opposition to ANY fixed movement.

As you can odd objects offer a different dynamic into your workout protocol and should be included in your protocol to change up your workouts and target muscles that tradition gym workouts cannot hit.

Well, folks thanks for watching take care and peep out the TUBE at:

www.youtube.com/dl215

DL215 Dive-Bomber Push-ups (www.youtube.com/dl215)

Sup folks,

Back again this time with another vid and in this video you see me perform some dive-bomber push-ups. You might be wondering why I have this song with the video, lol I don't coincidence this song came on when I was performing the exercise. But yeah sorry guys it might not be guy approved, but lol Dive-bomber push-ups are awesome and fall into the category of using your body-weight into your programs. Here are some benefits of Body-weight training:

Benefits of Body-weight Training?

I love bodyweight training for a number of reasons, but I’ll just list the top 7 reasons why bodyweight training is so great:

1. Bodyweight workouts help you drop fat like magic. I usually organize bodyweight exercises into high intensity circuits, and they work better than steady state cardio. They work even better than interval cardio!

2. Gymnasts train with bodyweight workouts, exclusively. Yet they’re stronger than most bodybuilders. They have a nice, lean physique to compliment their athletic skills. This is because body control is an important aspect of overall fitness.

3. Bodyweight training doesn’t take long at all. You can train for as little as 10 minutes a day and burn fat in the comfort of your own home. Sometimes I’ll just drop down and do a few pushups while I’m working, just to get the blood flowing again.

4. Because the workouts are performed at such a high intensity level, you’ll effectively boost your metabolic rate. Your metabolic rate is what determines how many calories you burn at rest through out the day.

5. My aerobic conditioning is better than when I used to run 45 minutes a day, 5 days a week. When you perform bodyweight exercises at a high intensity level, you also train your heart. And so the low intensity of a jog or run does not tire your body out, no matter how long you do it.

6. The most important aspect, especially in this tough economy, is the fact that you can save a ton of money on expensive gym memberships or fancy equipment. We know by now that all those fancy gizmos do nothing for a sleek body.

7. Finally, have you ever seen the difference in physique between a sprinter and a jogger? High intensity exercise is the way to go for a nice, athletic physique. If you want to look like a scrawny jogger, then go ahead and continue your steady state cardio.

Well, folks thanks for watching and I hope you come back and also check out the TUBE at:

www.youtube.com/dl215

Circuit Training DL215 (www.youtube.com/dl215)

Sup folks,
Back again this time with another vid/post and it is again on circuit training. Circuits rock my socks so I would say the majority of my training involves circuit based workouts.

Here are some of the many benefits involved in circuit based workouts:


• Circuit training helps you develop good basic strength and body tone .

• Circuit training gives you a cardiovascular workout as well . If you practice traditional bodybuilding, then you allow your heart rate to recover during the rest period between your weight lifting exercises.

• Circuit training can improve your fat loss.

• Excellent off season workout for seasonal athletes

• Circuit training can help you build muscle in conjunction with traditional bodybuilding

Well, folks thanks for visiting the blog, reading this post and watching the vid. And if you like what you seee peep out the TUBE at:

www.youtube.com/dl215

Circuit Training DL215 (www.youtube.com/dl215)

Sup folks,

Back again this time with another post and vid for you to check out. In this entry I have a circuit protocol that involves my homemade equipment and kettlebells. I love to workout in circuit because I can get more done in less time. Here is a brief description of what circuit training is:

Circuit training - is defined as moving quickly from one exercise apparatus to another and completing a prescribed number of exercises or time on each apparatus.
Circuit training keeps the pulse high and promotes overall fitness by working all muscle groups as well as the heart and lungs.

Well, folks, I hope you enjoyed reading this post and visit my blog again. Also, incorporate circuits into your workouts and peep out the TUBE at:

www.youtube.com/dl215