#21413

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Wide Awake News guest host Gary “SmartScarecrow” Hendershot discusses the items this week that really, really, really pissed him off … you can find more fr…

Workout: Legs/Shoulders I wanted to get in and out the gym tonight because my shows are on tonight and I like to watch them live: Person of Interest, Suits, and Elementary in that order of course I am using Dual Tuner Tivo to record Suits and Elementary because there on at the same time. So I wanted to do a MED or Minimum Effective Dose or HIT workout (a la Ellington Darden, Mike Mentzer or Aurther Jones of Nautilus), so I here from end to end I spent 45 at the gym as follows 5min to change, 10m warmup, 20m weights, 5m to leave: MED Workout: 1 set of high intensity 10m recumbant bike warmup 20m weights - Leg Press: 4/45x50X1 - DB-Deadlift & Press (Like a Clean-n-Jerk): 60X8X1 (Kneel down and grab two dumbbells and stand straight using only your legs and hips and nothing else [don't let your back into this] and as you stand up you are going to hammer curl the weights to shoulder height and catch the dummbbells on the shoulder and squat down into a half/full squat and then explode up press the weights up - Google youtube for dumbbell clean-n-jerk) - Curls ss/w Machine Dips dropsets: 115X8/250X8, 95X8/150X10, 45X21/150X10 (A dropset is where you perform an exercise at a certain weight to exhaustion then drop the weight (poundage) to a lesser weight and do another set immediately and keep repeating for 3-4 cycles or until exhaustion which I don't recommend) That's it my friends finished in 20minutes and the arms were swole too... Let us know how we can help, we provide coaching, support, accountability, 904-469-0587. Visit us: http://bit.ly/ahwsite |http://bit.ly/ahwwell | http://bit.ly/gplus-ahw http://www.activehealthywell.com/wp-content/uploads/2011/11/bj-afterworkout-500.jpg