Whthole4blcknut

New Workout Routine 1

Monday – Back/Abs

Deadlifts 5 Sets X 12, 10, 8, 5, 5 RepsWide Grip Weighted Pull Ups 4 Sets X 12 RepsSingle Arm Dumbbell Rows 4 Sets X 15 RepsSeated Close Grip Rows 4 Sets X 15 RepsLat Pull Downs 4 Sets X 12 Reps (Last Set Drop Set)Close Grip Under Hand Pull Downs 4 Sets X 12 (Last Set Drop Set)Hanging Leg Raises 3 Sets X FailureAb Wheel Rollouts 3 Sets X FailureSwiss Ball Pikes 3 Sets X FailureCable Rope Crunches 3 Sets X Failure

Tuesday – Delts/Traps

Barbell Military Press 10 Sets X 10 RepsShrugs 10 Sets X 10 RepsClose Grip Dumbbell Press 3 Sets X 12 RepsDumbbell Lateral Raises 3 Sets X 12 RepsCable Cross Overs 3 Sets X 20 RepsWednesday – Quads/Hamstrings

Leg Extensions 5 Sets X 25 RepsSquats 5 Sets X 12 Reps,Dumbbell Split Squats 5 X 10 Reps Each LegLeg Press 5 Sets X 20 RepsWalking Lunges 3 Sets X 50 StepsStiff Leg Deadlifts 5 Sets X 8 RepsStanding Single Leg Curl 5 Sets X 8 RepsReverse Barbell Lunges 5 Sets X 12 RepsLying Leg Curls 5 Sets X 10 RepsThursday – Biceps/Triceps

EZ Bar Curls Under Hand Grip 4 Sets X 12 RepsEZ Bar Curls (Over Hand) Grip 4 Sets X 12 RepsTricep Dips 4 Sets X 12 RepsIncline Bicep Curls 4 Sets X 12 RepsLying Triceps Skull Crushers 4 Sets X 12 RepsClose Grip Bench Press 3 Sets X 12 RepsStanding Dumbbell Hammer Curls 3 Sets X 12 RepsCable Rope Curls 3 Sets X FailureCable Rope Tricep Push Down 3 Sets X FailureFriday – Chest

Cable Fly’s 4 Sets X 20 RepsIncline Dumbbell Chest Press 5 Sets X 12 RepsWeighted Chest Dips 5 Sets X 12 RepsIncline Dumbbell Fly’s 5 Sets X 12 RepsDecline Chest Press 3 Sets X 12 RepsPress Ups 3 X FailureCable Fly’s 2 X Drop SetsSaturday – Active Recovery

Foam Rolling and Mobility or YogaSunday – Quads/Hamstrings

Leg Extensions 5 Sets X 25 RepsSquats 5 Sets X 12 RepsDumbbell Split Squats 5 X 10 Reps Each LegLeg Press 5 Sets X 20 RepsWalking Lunges 3 Sets X 50 StepsStiff Leg Deadlifts 5 Sets X 8 RepsStanding Single Leg Curl 5 Sets X 8 RepsReverse Barbell Lunges 5 Sets X 12 RepsLying Leg Curls 5 Sets X 10 Reps

Skin products: Shea butter and Africa black soap.

TWITTER & INSTAGRAM @RebelMannequinn

Defer to him as much as you can.

A friend asks if you can come over tonight?  Tell her you have to ask him.

A salesman wants to know if you want to buy that product today?  Tell him you have to ask your man.

You want to buy something?  Ask your man if you can afford it.

When you defer to him, you’re allowing him the opportunity to create reality out of the vision he has for the relationship and, believe it or not, he does have a vision.

Besides, deferring to your man on even the smallest issues will make him feel needed and will make you feel like he’s in control of your universe - and that lowers your stress level.

Don’t fool yourself into the common girl-trap of “I don’t want to bother him.”  He absolutely loves to be asked these kinds of questions.  You’re handing more control of your life over to him every time you ask his permission for something.  You’ll find your man always, always, always has time for more control.

Defer to him.  You’ll both be happier.

When I got home, though, Jamie was in tears. He had just found out a good friend of his had been killed in a car wreck. He had not made dinner or done any of the other chores he normally does before I got home from work. I hugged him, and he jumped up on me, sobbing into my shoulder. I just held him until he stopped crying, then I carried him to the living room and laid him down on the sofa.

I ordered a pizza, then I lay down on top of Jamie, holding him tightly. I made him feel my weight on top of him, restricting his movement, and I took away his responsibilities. That reminded him that I was his man, that I owned him, and that I would protect him and keep him safe.

Showing inequality means knowing your place. 

If you’re a fag, wear it to mark yourself.