#deppers

Myntcast Volume 11 – Mixed By Deppers & Alex Deeb

Don’t say we don’t ever listen to you..

If you’re not already aware of what happens when two legendary forces collide, here’s a nice taste.

Hey, kids! I don't know if you're like me or not, but I simply cannot go to the gym and just pull exercises and routines out my a** to do on the spot. So here are some pre-planed workouts!

You can do each one of these for a few weeks before your muscles begin to get used to them and then switch OR you can use a different one every time and continue to use all of these for MONTHS without having to come up with new ones.

***These are especially good for those preparing to go to BMT (Basic Military Training)!***

I am posting workouts for all muscle groups to give you all around physical fitness. I cannot understand how some people only develop certain muscle groups only (like those guys that are wayyyyy top heavy with little bird legs?)

These are all appropriate for either males or females. The weight used in each exercise is, of course, whatever you can handle (you should be straining to complete your last 3 reps of your 1st set, if you aren't: you aren't lifting enough weight!)

  Upper Body Workout A:

        1.      Bench Press (3X8-12)

        2.      Bent Over Row (3X8-12)

        3.      Dumbbell Shoulder Press (3X8-12)

        4.      Lying Tricep Extension [Skullcrusher] (3X8-12)

        5.      Barbell/Dumbbell Curl

Upper Body Workout B:

      1.      Dip (3X8-12)

      2.      Pull-Up (3X8-12)

      3.      Dumbbell Side Lateral Raise (3X8-12)

      4.      Tricep Cable Pressdown (3X8-12)

      5.      Cable Curl (3X8-12)

Lower Body Workout A:

      1.      Squat (3X8-12)

      2.      Stiff Leg Deadlift [Romanian Deadlift] (3X8-12)

      3.      Leg Extension (3X8-12)

      4.      Leg Curl (3X8-12)

      5.      Standing Calf Raise (3X8-12)

Lower Body Workout B:

      1.      Deadlift (3X8-12)

      2.      Leg Press (3X8-12)

      3.      Lunge (3X8-12)

      4.      Seated Calf Raise (3X8-12)

      5.      Dumbbell Shrug (3X8-12)

Abs:

      1.      Lying Leg Raise (3X10-15)

      2.      Decline Crunch (3X10-15)

      3.      Incline Crunch (3X10-15)

      4.      Back Extension(3X10-15)

      5.      Butterfly Kicks (3X10-15)

      6.      Sit-Up (3X10-15)

      7.      Crossover Oblique Crunch (3X10-15)

 Fat Loss & Tone Workout 1:

       1.      Sandbag Sit-Up (1X50)

       2.      Oblique Crunch (1X30 ea. side)

       3.      Lunge holding dumbbells (1X30 ea. leg)

       4.      5 minutes of Cardio (Eliptical or Treadmill)

       5.      Preacher Curl [30 min. circuit bicep curl machine] (1X30)

       6.      Seated Calf Raise (1X30-50)

       7.      Jumping Lunge (1X30 ea. leg)

       8.      5 minutes of Cardio

       9.      Shoulder Press Machine (1X30)

      10.     Tricep Machine (1X30)

      11.     Seated Leg Curl (1X30)

      12.     5 minutes of Cardio

      13.     Inner Leg Machine (1X30-50)

      14.     Assisted Pull-Up (1X30)

      15.     Lunge (1X30)

      16.     5 minutes of Cardio

      17.     Mountain Climber (1X30)

      18.     Push-Up (1X30)

      19.     Fire Hydrant (1X30 ea. leg)

      20.     Butt Kick (1X50 ea. leg)

Fat Loss & Tone Workout 2:

      1.      Knee Raise [Captain’s Chair] (1X30)

      2.      Rope Tricep Push down (1X20-30)

      3.      Seated Row (1X20-30)

      4.      5 minutes of Cardio

      5.      Outer Leg Machine (1X30)

      6.      Leg Press (1X20-30)

      7.      Standing Calf Raise (1X30)

      8.      5 minutes of Cardio

      9.      Static Crunch (1X1.5mins)

     10.     Stability Ball Dumbbell Shoulder Press (1X20-30)

     11.     Leg Extension (1X20-30)

     12.     5 minutes of Cardio

     13.     Lat Pull Down (1X20-30)

     14.     Stability Ball Chest Fly (1X20-30)

     15.     5 minutes of Cardio

     16.     Upright Row (1X20-30)

     17.     Standing on One Foot Hammer Curl (1X10 ea. foot)

     18.     Dumbbell Side Lateral Raise (1X20-30)

     19.     5 minutes of Cardio

     20.     Hyper-extension [back extension while holding weight] (1X30)

     21.     Plank (1XTo Failure)

     22.     Butt Kick (1X50 ea. leg)

Full Body Routine (series 1):

     1.      Laying Leg Press (3X20)

     2.      Seated Row (3X20)

     3.      Dip (2X15-20)

     4.      Machine Shoulder Press (2X20)

     5.      Cable Curl (2X20)

     6.      Tricep Extension (2X20)

     7.      Plank (3x1min)

Full Body Routine (series 2):

     1.      Squat (3x20)

     2.      Seated Calf Raise (2x25)

     3.      Lat Pull Down (3x20)

     4.      Dumbbell Fly (3x20)

     5.      Tricep Kickback (2x20)

     6.      Standing Dumbbell Curl (2x20)

     7.      Decline Sit-Up (2XMAX)

Full Body Routine (series 3):

     1.      Dumbbell Lunge (4X10 ea. leg)

     2.      Wide Grip Pull-Up (3XMAX)

     3.      Barbell Bench Press (3X15-20)

     4.      Standing Barbell Curl (3X15-20)

     5.      Tricep Bench Dip (3X15)

     6.      Horizontal Leg Raise [on Captain’s Chair] (2XMAX)

Workout A:

      1.      Dumbbell Squat (3X20)

      2.      Dumbbell Bench Press (3X20)

     3.      Dumbbell Pullover [laying on bench holding one dumbbell over chest and lifting] (3X20)

     4.      Dumbbell Lateral Raise (3X15)

     5.      Dumbbell Hammer Curl (3X20)

     6.      Two Arm Dumbbell Overhead Tricep Extension (3X20)

     7.      Standing Calf Raise (2X30)

     8.      Hyperextension [back extension while holding weight] (3X20)

     9.      Ab Crunch (3X20)

Workout B:

     1.      Flat Bench Dumbbell Fly (3X20)

     2.      One Arm Dumbbell Row (3X20)

     3.      Dumbbell Shoulder Press (3X20)

     4.      Dumbbell Bicep Curl (3X20)

     5.      Tricep Kickback (3X15)

     6.      Adduction (3X20)

     7.      Abduction (3X20)

     8.      Seated Calf Raise (2X30)

     9.      Reverse/Lower Abs Crunch (3X20)

**Also, with this, you want to be doing cardio at least 3 times a week (especially those of you waiting to head off to basic!) I suggest 15-30 of HIIT (High Intensity Interval Training) with a weighted vest, followed by 15-30 minutes of low-intensity training. That is the BEST way to get you ready for the running portion of basic.

I hope this helped! If you want anymore tips on exercising, eating, more workouts, etc., just ask. I've got plenty.

:)

xoxo

SCREAMING

AND SHE 

I MEAN IT'S OBVIOUS SHE HAS A TUMBLR AND SHE LIKES HORSES OR LOVES THEM OR SHE HAS ONE BECAUSE THERE'S A PICTURE OF ONE IN HER PROFILE PICTURE

I HOPE SHE DOESN'T SEE THIS BECAUSE THIS IS SO WEIRD

BUT

Okay, so in the Douglasville DEP pool there's this one guy named Cameron Furr. I depped in in April, so I've only been to about... 4 DEP meeting so far, but at every single one of them, the recruiters are always yelling at him about something. It's getting pretty amusing and I wish I knew the kid better so I could also yell "FURR" at the meetings. 

But anyway, on the Facebook page, the most recent post was from him. "Damn, got a ticket today. This couldn't have come at a worse time." 

The first thought that ran through my mind was, "FURR"