I attempted to sleep a little later today since the hubby was home a little long in the morning. However, I did not make it much longer than my alarm. :) It was time to do Body Beast: Bulk: Back!
Length: 29 minutes
Equipment needed: Bench/stability Ball, chin-up bar, curl bar (optional) & weights.
So, before this workout starts Sagi says:
‘Bulk back. Get ready to fly! We’re gonna get your lats so huge that you’re going to see them coming from far away’.
Warm Up:
This is 2:15 minutes of jogging, arm circles, walking into a plank, easy deadlifts with light weights, rows, and flyes. Then, you do a quick jog again. This is basically the same warm-up as the Build workout.
Pull-Over/Pull-up:
Round 1: pull-overs: 15 reps
Round 1: pull-ups: 10 reps
Round 2: pull-overs: increase weight: 12 reps
Round 2: pull-ups: 10 reps
Round 3: pull-over: increase weight: 8 reps
Drop set: decrease weight: 8 reps
Round 3: pull-ups: 10 reps
I like when he says:
'At The Beast we don’t rest. We go to work. Because we gotta get results. AND make sure the bench not gonna fall on you! That’s right baby!’
'Nice. Why you stopping?!’ (That was the end of the set).
By the way - on the last round of pull-ups Sagi nonchalantly jumps up to the high bar and does 10 pull-ups like it is nothing. That turd.
I hate pull-ups. I use a chair for my legs to help me do them. They suck. I could do push-ups all day long but pull-ups: forgedddabouit.
Reverse Grip Row:
Round 1: 15 reps
Round 2: increase weight: 12 reps
Round 3: increase weight: 8 reps
Around this point, Sagi says:
'Top secret.’ What? I have no idea what he is talking about.
'Look at Smiley over there. He’s smiling as he’s lifting’.
Rest for a few seconds… then, we go backwards!
Round 4: heaviest weight: 8 reps
Round 5: decrease weight: 12 reps
Round 6: decrease weight: 15 reps
Some other awesome quotes:
'Smiley. Pretty boy. The Beast. ALL TOGETHER! Let’s go!!’
'Come on! Get on the bus. Drive it hard!’
That’s me in the back.
One Arm Row:
Heavy weight: 5 reps: 5 times: BOTH arms
'We’re not increasing the weight. We’re not dropping the weight. We holding it. We hugging it. We lovin’ it.’
'Almost there guys. Almost there. We gettin’ to the Promise Land. Big back. 1, 2 and UP!’
Deadlift:
Round 1: 15 reps
Round 2: increase weight: 12 reps
Round 3: increase weight: 8 reps
Drop set: decrease weight: 8 reps
'Is it heavy? I didn’t ask you. You don’t talk to me. You know what you say? You say yes sir! That’s right. Pretty Boy can’t talk no more anymore’.
Sagi deadlifts 80lb dumbbells and they are so large that they look fake. Is he lifting Styrofoam? :)
Before the next one, he says:
'Pretty Boy! Let’s clean here before my mom come in and gonna smack me in the head.’
'My back is so huge that I have to buy a new t-shirt. New airline. Body Beast Airline. Fly with me.’
Oh my. Why are they wearing t-shirts? So he can keep using these new t-shirt lines? I don’t usually wear one while working out - but if I keep doing Sagi’s chest workouts I’m going to need smaller sports bras.
Reverse Fly/Plank Rotation:
Round 1: reverse fly: 15 reps
Round 1: plank rotation: lighter weight: alternate sides for 30 seconds
Round 2: reverse fly: 12 reps
Round 2: plank rotation: 30 seconds
Okay, so I may have caught some over-extension here. Haha - I usually do not roll that far backwards. ;) I lifted heavier in the second round.
Cool Down:
This is 1:30 minutes of stretching your arms, back and chest. These should look familiar from Build.
I love when he says:
'No funky business in The Beast!’
'Pick the bench UP. If you don’t have a bench - watch Pretty Boy - with his shirt off.’
'We working the lats. We worked the traps. We worked everything to get to this part. The fun part.
Find. A. New. Shirt. Every workout. Yep.’
My favorite part is when he is exiting and jokingly turns sideways to get out of the giant doorway:
'Hold on. I have to get out right there like that.’
Boys. He does look like a marshmallow of muscle.
Final Thoughts:
With all the new shirts Sagi suggests I keep buying, I am going to need to start a new shirt-fund. T-SHIRT TIME! (Jersey Shore moment, sorry). Ironically, some of my t-shirts are getting tighter in the biceps!
This was a short workout sesh’ and I burnt 260 calories. I was going to do some INSANITY afterwards, but plans changed.
Like the other Bulk workouts, now I know what to expect and I can lift heavier next time. :)
We went to Deanna Rose Farmstead this afternoon after nap time and saw the animals (for free on weekdays)! It is basically a mini-zoo with farm animals. My daughter loved it and got to practice her animal sounds, walk around the big farm/zoo, and feed the goats. By the way - the baby goats that we fed milk seemed like they were starving because they kept bombarding us. I kept having to push a few down/away/off of us!
My mother came with us (whom my daughter calls 'Yaya!’) and we had a good day at the farm in the sunshine. Thanks mom!
I hope everyone had a great day! We are going to go wash the goat slobber off!