Leg day part I

Leg exercises are an important component to overall fitness. Squats along with deadlifts and bench make up the exercise the majority of the muscle groups in your body. Whether your goal is to get a nice toned legs and ass so you could attempt to ‘break the internet’ like our beloved leader Kim K did, or you’re in it for strength you could tweak some of these exercises below to meet your goals. If you don’t know much about strength training in general just remember the general rule is three sets of a progressively heavier weight. For example lets say for squats you start at 135 pounds on your first set, complete ten reps of the given weight and move further up in weight while subtracting two reps on your next set. You can modify however accommodates you, thats just the general standard. For toning keep in mind generally speaking low weight, high reps for a set of five. Although really a lot of looking tone deals with largely what your diet consists of, your daily intake and output of calories as such. I won’t be getting into the weeds on that topic though, I’m not well versed enough to make myself look like an idiot explaining it. I can assure you that the information is out there if you use the all knowing, all wise, and spellcheck provider search engine google. What I will be getting into is various leg exercises for the novice or curious reader.

Body Weight Exercises
Calisthenics are great, its convenient form of exercise since little to no equipment is needed to perform the majority of exercises. I would actually say all but I don’t enough yet to jump the gun on that. Along with developing muscular endurance and strength you will also improve on your cardiovascular health as well, don’t let this be an excuse on running routinely although.

Jumping Squats
Jumping squats suck, I mean that in the good type of suck that you kind of hate yourself while doing it. I prefer this version over the regular body weight squat which can get mundane rather quickly, plus everyone around you will think you’re the coolest kid on the block as you soar to great heights like an eagle searching for freedom in the sky. Excuse my poor metaphors I’m also not very funny as I’m frequently told by my mother. I digress although, jumping squats are perform much like the regular squat except you…jump at the end. Simple? No? Well, for those still confused on the subject I provided a picture below.

Hockey-Squat-Jump-300x204

Jumping Lunges
Jumping lunges much like the jumping squat should be self explanatory to you, thats assuming if you know what the term lunges mean. Think of it as a extra exaggerated step forward, keep your back straight looking straight forward and quickly jump to switch legs in one motion. It can be a complicated movement if you’re drunk or just uncoordinated person born with two left feet.

How cool is that? This also doubles as a great go to dance move, people won’t get enough of you and probably confuse you with Chris Brown for dancing so awesome. I know this since I had been pulling this move since 95′ let me tell you…I can’t keep women off of me.

Calf Raises
One of the easiest exercises to perform, simply shift your weight to the balls of your feet as you raise yourself up on your toes. It takes little effort and attention to perform so you can have fun arguing with people with twitter, ignoring phone calls from work, or trying to find that “right” song that describes your mood. Pon De Replay people, Pon De replay.

Calf raise yourself into Rihanna's beautiful arms.
Calf raise yourself into Rihanna’s beautiful arms.

Mountain Climbers
Technically more of an core workout than a leg workout, when done correctly it improves the usage of your hip flexors which aids in you getting down on those squats, or twerking in public since you have no shame. I couldn’t even began to actually describe the exercise without being able to show you face to face, so a video in lieu of my great presence will have to unfortunately do.

Fuck Start Your Legs

This is a little routine I do before I start any leg day to get myself nice and warmed up for the weights. Its a bit ridiculous I’m aware, and I don’t do this without sucking as well but thats the glorious part of this world, if it doesn’t suck you’re not doing enough.

Twenty reps of each of the above exercises (Jumping squats, Jumping Lunges, Calf Raises, and Mountain Climbers in that order.) for five sets for a total of my favorite number of 100 if you’re a mathematician like myself. If you’re not doing it for yourself do it for drake, I can’t think of either zero or one hundred without thinking of that really awesome cool amazing beautiful great song. Too many adjectives you say? It’s two thousand fifteen I’ll maintain my stance hater.

Weight lifting
Alright, lets get it humans. This is what we’ve all waited for patiently as you scroll carelessly down my blog lets lift some shit and put it down. In this section I will go over some of my favorite machines and weighted movements that I think you should give a shot.

Goblet Squat
Goblet squats are awesome for trying to get a correct form of a squat down without using a bar and a rack. Aim for a correct form when conducting any exercises, especially for those that include weights to prevent injuries and actually accomplish what you intend to.


Step 1: While standing, hold the top end of a dumbbell with both hands near your chest.
Step 2: Lower your body as far as you can by pushing your hips back and bending your knees, your elbows should brush the insides of our knees as you lower.
Step 3: Pause, then slowly return to the starting position.

When doing this exercise along with doing squats with a bar maintain your head position level or look up to force your back straight as you perform the exercise.

1001-goblet-squat-483x300

Good Morning!
Good mornings don’t have to be performed in the morning contrary to popular belief ha ha! Dad jokes, I’m awesome. They are great for hamstrings which are the muscles on the back of your thighs, they also strengthen your lower back as well. You don’t have to do a lot of weight to feel this exercise, make sure you take care to keep proper position so you are not inadvertently hurting your back.

Step 1: Hold a barbell with an overhand grip so that it rests on your upper back and not on your neck. Set your feet shoulder width apart and knees slightly bent while keeping your back straight.

Step 2: Gradually bend forward using your hips to lower your chest while maintaining the natural arch in your lower back. Keep your head up and maintain about the same angle of your knees.

Step 3: Lift your upper body back into starting position.

Barbell Squat
Lets get it people, this is the mecca of workouts the traditional squat. It’s a work of art, every time I get on the rack I shed tears of happiness. I don’t actually but I would like to imagine that I love squats that much. I could get into the details but I believe this video does a better job explaining what you should do than I could provide, plus I’m feeling lazy.

I will be updating every so often with new exercises on new entries every once in awhile, hopefully you got something out of it and if not I don’t apologize for wasting your time.

Cheers! Bitches.

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Songs you might want to listen to

I love music…I’m also sure that everybody and their mama says the same, in fact I think it would be more strange to be one that hates the sound of music.

It’s been proven time and time again music somehow plays a part in our performance whenever we are under stress, or we are quietly studying, lifting, running or just finding a way to kill time. It plays a part of our emotions as well typically you listen to certain types of music to how you generally feel I don’t think I am alone in this.

I have my own personal workout playlist I like to listen to when I’m running usually on rare occasions I will listen to this playlist while I’m lifting if I wasn’t feeling the day. Sometimes I don’t play music at all and just get right into it, its whatever works for you whether its one of the three or a mixture of all three.

M.A.A.D City – Kendrick Lamar

This is one of my favorite songs when it comes to running the beat just strikes a chord deep within nearly primal to me. If you haven’t ever heard of Good Kid MaaD City from Kendrick Lamar its worth a listen from start to finish, he tells a story of a day in Compton essentially and its very coherent and shows how brilliant hip hop can be at times.

Panic Switch – Silversun Pickups

Another one of my favorites although it took me years to figure out the lead singer was a guy. Despite his sexually ambiguous voice it goes along perfect to the riffs in this song. Also I’m not going to lie I have no idea exactly what a riff is since I’m not a music major, I just know the bassists is laying down a good sound and the electric guitar occasionally comes in with something killer.

Ghost – Snakadaktal

I have some sort of an affinity towards female singers and its a super chill song and I used to love kicking off long study sessions with this song playing in the background. For runs its excellent when you’re outdoors and have things to look at such as trails in the woods or whatever you fancy.

Can’t You See – Marshall Tucker Band

I heard this song for the first time in 2011 and it just spoke to me. I love it for running and love it driving down back roads in North Carolina full blast with the windows down, singing as loud and as horribly I can.

I Am Who Am – Mac Miller

The origin of the title is the answer God gave moses when he asked for his name I believe during of which when he came to him as a burning bush. In my opinion this is probably one of Mac Miller’s best songs where he actually goes on a more serious note. Although I am a fan of Kool Aid & Frozen Pizza its cool to see a rapper grow musically.

Rooster – Alice In Chains

Jerry Cantrell’s interpretations of how Vietnam was like for his father the song is chilling, awesome, and long enough to cover some good distance with when your running or at least finish a set.

Dead Underground – Opiate For The Masses

A post hardcore band from Arizona I admittedly don’t know much about them other than their band name comes from a paraphrased quote from Karl Max. I first heard this song actually when I was watching some footage of a hostage rescue in Afghanistan, the guys decided this would be a good song to play in the background and I definitely agree.

Fat acceptance

really
What the fucking fuck.

Hello America, its your favorite allegedly black man and chances you are in love with me don’t worry we can date.

I haven’t wrote in a long time but this topic of interest compelled me so much that I felt the need to log on to my nearest computer to express my thoughts on a subject that isn’t brought out enough, I should say actually a point of view although I’m sure that many feel my sentiments in these next few sentences.

Fat acceptance is probably one of the most ridiculous movements I have ever heard in a long time, and let me get one thing clear it’s never right to treat people like shit based on looks. Although, equally its not fucking right to try to spread delusions such as fat can be healthy. Unless of course you don’t count heart disease, stroke, pregnancy issues, depression, sleep apnea, cholecystitis and many more. Trying to spread disinformation to make yourself feel better is doing a disservice fuck, injustice to the youth of America today.

Look I had been on both sides of the coin I had been fat as well, when I was younger I would find some sort of excuse for it like my metabolism was bad, that I was big boned, and various other bullshit excuses for me to escape my own reality. Truthfully, I was just fat and found physical activity undesirable so the next reasonable thing in my mind is that I go bulimic and lose the weight. I definitely lost tons of weight, I was also definitely not in a good place besides the fact that I was constantly tired still hungry and my mouth always tasted like vomit. Shortly after I gained all that weight back and more, how awesome right?

Then 2010 happened some major changes in my life occurred and I was actually forced to conduct physical activities. I lost the weight and felt better not only that but I had even began to start enjoying being physically active, a couple years later I started attending gyms and partaking in weight training fell in love & became addicted to the life style.

Nothing worth having is ever easy and life is never fair don’t expect to bend this outlook on “society” because you don’t want to change. Yes, you don’t owe it to anybody but you do owe it to yourself and if you can’t recognize that I fail to see how you do respect yourself. That might be just my issue but the fact of the matter is I have been on that side.

Notice in the image above the woman who posted that Facebook status called the two girls sluts immediately after noticing they themselves weren’t large girls. How is that not as judgmental as the treatment I hear so often on the other side of the bridge? The sad part is there’s thousands of examples of these circulating around the internet. If you want to be fat & proud thats okay go forth and be merry but don’t do that in expense of putting others down, all that shows is your own insecurities about yourself.

So now what?

If you’re still reading and this applies to you I have few places to start if you’re willing and you must be willing.

Set up goals… your goals should be non-cosmetic I find that when people typically want to work-out to look good they typically stop when they start looking better, and then they are back to where they started.

Ask, ask, ask… don’t be nervous to ask questions to people who obviously know what they are doing, and observe what other people are doing. To this day I still learn new ways to work out different muscle groups and new ways of thinking.

Don’t be afraid of looking stupid everybody looks stupid when they are whole heartily engaged in anything. Lose sense of yourself put on headphones and listen to some good music, or a podcast get yourself immersed in what you’re doing. Most of the time everybody else is too busy to pay attention to you.

Lastly as cliché as this sounds have fun with it nobody says it has to be shitty, do things you enjoy whether that is running, lifting, swimming, or biking just know you get out what you put in. If you put in half ass attempts you’ll get half ass results don’t cheat yourself when it hurts and it’ll pay dividends in the future.

J.Cole – Losing My Balance