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Josh Brolin’s Cable Workout Plan

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49 year old actor Josh Brolin has been bulking on to take on the roles of Cable in Deadpool 2 and Thanos in Avengers: Infinity War.  Brolin cleaned up his diet and started hitting the weights hard to get ripped for the roles. The actor has continued to post videos of his transformation Instagram to inspire his fans to live a healthier life.

A TYPICAL DAY

  • Warm Up: 10 Mins on the treadmill
  • 45 Mins of boxing
  • 1 hour of lifting: 8 to 12 heavy sets and 4 to 5 sets with lighter weight
  • 30 Mins of cardio with 2 Min intervals
  • ABs 3 sets of 10 reps hanging leg raises, 5- 1 Min planks, 3-20 bicycles

Off Day Workout: Warm up 10 mins on treadmill 15 incline at 3mph. ••• 45 mins boxing ••• 1.25 hrs lifting (warm up essential then heavy for 8 to 12 then two drop sets much lighter and slow). 4 sets of those. ••• 30 cardio (either elliptical back and forth from 15 to 21 in minute and 2 minute intervals). ••• Abs: 3×10 hanging leg raises all the way to the top and squeeze; 5xone minute planks mixed with 3x 20 (10 each side) slow bicycles with a one second squeeze at the top of each one). ••• Stretch. ••• Diet: 3 hard meals of chicken or salmon (for vegans can sub with mushrooms or quinoa) and a cup of veggies and 48 almonds a day (120g to 220g of either yams or black rice after workout or at night) and three protein shakes of @gardenoflife raw with greens. One cheat meal or even day (depending on your goal or sustainability) a week. ••• Supplements: @gardenoflife probiotic; and various @hbmaxmuscle natural supplements for fat burning and recovery: BCAAs and Glutamine (I'll write them down when I get home). ••• As for the steroid curiositors: I have nothing against people who use them. My goal is to stay clean. It's way harder, and knowing it's one shot away is always tempting but for what? It's more fun for me knowing I'm doing it this way. For those that think it's impossible: fuck off. For those that realize that your body type and work put in will dictate your best results: that's all that matters. We all look differently, thank God. One person might have to put twice the work as someone else. Suck it up, it's worth it. But remember to have fun. If you drink, don't forget to get drunk and get a cab home. If you love sweets, have a donut then get back on board without looking back. The problem is when we go off the rails, we tend to give up. Don't listen to that voice. Forge ahead. As much of an asshole as Deadpool is, he inspires us to want to kick his ass as we laugh at his jokes. Be like Cable: train to thump on Deadpool. @iambuilt @justindlovato @stephjlovato @goldsgym #cableswole #doit @prevailactivewear #givemeafuckingdonut

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DROP SETS

You have lift until you cannot lift anymore. Forget about counting each rep, just focus on the movement. As your body gets used to the reps, try switching to heavier to continue to challenge your muscles.

DON’T SKIP A WORKOUT

You have to have discipline for anything you want to achieve. Even if you can’t spend 2 hours a day working out, you can always get 30 minutes in before work or after work.

THE DIET

Brolin broke down the main themes of his meals. “Totally clean: no sugar, no breads, no pastas, no drugs, none of it”  he wrote. “Fish, rice, eggs, veggies, water”

  • 3 hard meals of chicken or salmon (for vegans can sub with mushrooms or quinoa) and a cup of veggies and 48 almonds a day (120g to 220g of either yams or black rice after workout or at night).
  • Three protein shakes of @gardenoflife raw with greens.
  • One cheat meal or even day (depending on your goal or sustainability) a week.

 

 

Fitness

Benefits Of The Half Turkish Get Up

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The Turkish Get-Up is one of the best “bang for your buck” movements I use when I’m in a crunch for time at the gym. It’s one of the best exercises to build total-body strength and improve movement control. The execution is quite tricky, but mastering it is well worth it.

The movement is packed with movement nutrition. You get a healthy dose of balance, shoulder strength, straight and bent arm strength, core work, leg strength and flexibility—and honestly, the list could go on. Importantly, the exercise requires intense focus, especially when transitioning from one movement to the next. By the end of this exercise, you will be drenched while your fat will be shredding serious tears and getting burned.

HOW TO DO IT

Place a dumbbell (you can also use a kettlebell) on the floor and lie faceup next to the weight so that it’s sitting next to your left shoulder.

Roll onto your side into a “fetal” position, and grasp the handle with both hands. Pull the weight close so that it’s touching your chest.

Holding the weight tight to your chest, roll onto your back until you’re lying faceup on the floor again with your legs straight. Bend your left leg and place your left foot flat on the floor. Keep your right leg straight.

With your left hand, press the weight straight above your left shoulder. Keep your wrist and elbow completely straight. Place your right arm out to your side so that it forms a 45-degree angle with your body, palm down. This is the starting position.

In one movement, push off your left foot; punch upward with the weight, and forcefully press your right elbow into the floor so that your torso rises up and your weight shifts onto your right forearm. Your right leg should remain straight. Keep your eyes on the weight the entire time.

Without allowing your forearm or hand to leave the floor, rotate your right hand so that your fingertips are pointing at 45-degree angle away from your body. Then press away from the floor with your right hand as you lift your forearm and lockout your elbow. Pause. Reverse the steps to return to the starting position. That’s 1 rep

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The Rock Is All About Results

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Dwayne Johnson never stops working with Jumanji, Ramage, and Hobbs on the way. Even with all of the projects under his belt The Rock still makes time for the gym. There are no excuses for the world’s biggest action star.

The Rock posted a message on Instagram to remind all of his fans it’s just a mental game.

Johnson wrote “Big dogs eat. As many of you know, it ain’t a size or gender thing…it’s a mentality thing. Shout to all my big dogs around the 🌎 as we’re over here quietly on our weekend grind earning sweat equity. Because at the end of the day, we’re always willing to put in the raw hard work for the one thing we relentlessly chase daily – the results. Heavy ass chains around your neck are always optional.”

The Rock’s Jumanji costar Kevin Hart responded to video on his IG account.

Who he calling LITTLE PUPPY???? This message is for @therock

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Saquon Barkley Squats 525LBs

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Penn State running back Saquon Barkley is beast. There is no other way to put it. The Heisman candidate squatted 525lbs, 5xs!!!   Penn State has listed their 5′ 11″ running back at a weight of 230 lbs, which makes this squat even more impressive. Not to mention, he was hitting great depth, and moving the bar with a ton of speed throughout every rep

 

Also checkout out his power cleans.

Penn State RB Saquon Barkley with a 405 pound power clean. (via nittanylions1/Twitter)

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No wonder why he is a load to bring down.

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