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    Jerry Jenkins
    @thegoat123

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This video is actually from when the Academy was on Carson St. Flash back but here is a nice Chest workout.
1.Warm up 5 to 7 sets 10 reps cable crossover.
2. Incline bench press 6-8 Reps
5 Sets 3rd or 4th set going for 1 rep max.
3. Dumbbell In incline fly 8-12 Reps 5 sets.
4. Dumbell Pullover 6-8 reps 5 sets
5. Barbell decline bench press 5 sets 6-8 reps going for 1 rep max on set 3
6. Weighted dip 6-8 reps 5 Sets
7. Dumbbell decline fly 5 sets 8-12 reps
8. Overhead cable triceps extension superset pushups 7 sets 10 reps.
#jiujitsu #graciejiujitsu #fighting #oldschool
This video is actually from when the Academy was on Carson St. Flash back but here is a nice Chest workout. 1.Warm up 5 to 7 sets 10 reps cable crossover. 2. Incline bench press 6-8 Reps 5 Sets 3rd or 4th set going for 1 rep max. 3. Dumbbell In incline fly 8-12 Reps 5 sets. 4. Dumbell Pullover 6-8 reps 5 sets 5. Barbell decline bench press 5 sets 6-8 reps going for 1 rep max on set 3 6. Weighted dip 6-8 reps 5 Sets 7. Dumbbell decline fly 5 sets 8-12 reps 8. Overhead cable triceps extension superset pushups 7 sets 10 reps. #jiujitsu  #graciejiujitsu  #fighting  #oldschool 
#legdayworkout #trainingday #trainingday #bodybuildinglifestyle #fitnessgoals #tranformationtuesday
#fitnessgoals #Shredded #gymaesthetics #armworkout
#massivearms
1) 6X20 HEAVY LEG EXTENSIONS (PRE-EXHAUST). 2) LEG PRESS: 20/15/12/8 THEN LAST SET TAKE THE WEIGHT YOU DID 20 AT AND DO 50. 
3) BAR SQUATS, TOES STRAIT AHEAD, DEEP. 4X6-8. 
4) BOX STEPUPS WITH BARBELL 4X12 EACH LEG (HEAVY) SUPERSET WALKING LUNGES WITH WEIGHT 4 SETS DOWN AND BACK, LAST SET GO TILL FAILURE.  IF YOU CAN GO DOWN AND BACK 3 TIMES THEN SO BE IT. 
5) LEG CURL 4X15 SUPERSET SINGLE LEG ROMANIAN DEADLIFT 4X12 EACH LEG. 
6)SINGLE LEG LEG EXTENSIONS 4X30 EACH LEG, RAPID FIRE BACK AND FORTH.
#legdayworkout  #trainingday  #trainingday  #bodybuildinglifestyle  #fitnessgoals  #tranformationtuesday  #fitnessgoals  #Shredded  #gymaesthetics  #armworkout  #massivearms  1) 6X20 HEAVY LEG EXTENSIONS (PRE-EXHAUST). 2) LEG PRESS: 20/15/12/8 THEN LAST SET TAKE THE WEIGHT YOU DID 20 AT AND DO 50. 3) BAR SQUATS, TOES STRAIT AHEAD, DEEP. 4X6-8. 4) BOX STEPUPS WITH BARBELL 4X12 EACH LEG (HEAVY) SUPERSET WALKING LUNGES WITH WEIGHT 4 SETS DOWN AND BACK, LAST SET GO TILL FAILURE. IF YOU CAN GO DOWN AND BACK 3 TIMES THEN SO BE IT. 5) LEG CURL 4X15 SUPERSET SINGLE LEG ROMANIAN DEADLIFT 4X12 EACH LEG. 6)SINGLE LEG LEG EXTENSIONS 4X30 EACH LEG, RAPID FIRE BACK AND FORTH.
#tranformation #bodytransformation #fitnessmodel #fitnessjourney #fitnessjunkie #fitnessmotivation #fitnesscoach #fitnesslifestyle #fitnessgear #bodybuildingmotivation #fitnessgear #workoutmotivation #bodybuilder #bodybuildinglifestyle #fitfamilly 
1) 5x20 leg extensions
2) Barbell squats 20,15,12,10,10,8,8,6,20,20
3) Toes strait ahead squat 4X15 reps
4) Bench stepups with weight 4x12 each leg
5) Leg curls 4x10
6) Single leg Romanian dedlifts 4x10 each leg
Clean Meal Plan 1 Drink 16 ounces of H20 upon waking and right before bed. 
Drink 1.5 gallons of H20 daily 2.5 to 3 hours between meals 
Meal 1 Breakfast 1 cup egg whites 4.5 ounces asparagus 4.5 ounces spinach Breakfast omelette 1 cup of plain oatmeal cooked 
Meal 2 Snack 6 ounces  chicken breast 4.5 ounces  sweet potato 4 ounces  spinach 
Meal 3 Lunch 6 to 8 ounces  chicken breast 4.5 ounces  broccoli 4.5 ounces  spinach 4.5 ounces sweet potato 
Meal 4 Snack 6 ounces  top sirloin steak 4 ounces  sweet potato 4 ounces  spinach 
Meal 5 Dinner 6 to 8 ounces  White fish 3.5 ounces mushrooms 3.5 ounces asparagus 
Total  Calories Intake 1697 
203 Grams Protein 
123 Grams Carbohydrates 
49 Grams Fat
#tranformation  #bodytransformation  #fitnessmodel  #fitnessjourney  #fitnessjunkie  #fitnessmotivation  #fitnesscoach  #fitnesslifestyle  #fitnessgear  #bodybuildingmotivation  #fitnessgear  #workoutmotivation  #bodybuilder  #bodybuildinglifestyle  #fitfamilly  1) 5x20 leg extensions 2) Barbell squats 20,15,12,10,10,8,8,6,20,20 3) Toes strait ahead squat 4X15 reps 4) Bench stepups with weight 4x12 each leg 5) Leg curls 4x10 6) Single leg Romanian dedlifts 4x10 each leg Clean Meal Plan 1 Drink 16 ounces of H20 upon waking and right before bed. Drink 1.5 gallons of H20 daily 2.5 to 3 hours between meals Meal 1 Breakfast 1 cup egg whites 4.5 ounces asparagus 4.5 ounces spinach Breakfast omelette 1 cup of plain oatmeal cooked Meal 2 Snack 6 ounces  chicken breast 4.5 ounces  sweet potato 4 ounces  spinach Meal 3 Lunch 6 to 8 ounces  chicken breast 4.5 ounces  broccoli 4.5 ounces  spinach 4.5 ounces sweet potato Meal 4 Snack 6 ounces  top sirloin steak 4 ounces  sweet potato 4 ounces  spinach Meal 5 Dinner 6 to 8 ounces  White fish 3.5 ounces mushrooms 3.5 ounces asparagus Total  Calories Intake 1697 203 Grams Protein 123 Grams Carbohydrates 49 Grams Fat
#fitfam #workoutmode #workoutmotivation #workoutgear #workoutroutine #getripped #musclebear #musclebeach #fitnessblog #getfitordietrying #getfitstayfit #muscleman #healthtips 
Can't skip leg day. Working your legs make your entire body grow.
1. 6x20 leg extensions (30 seconds between sets)
2. Leg press 20 reps, superset walking lunges 30 feet down and back (4 sets zero rest)
3. Heavy barbell squats (athletic stance 10x10) 80 seconds between sets, during those 60 seconds do 25 crunches
4. Heavy bench stepups 10 reps each leg, superset barbell squats 21 method (must go very light, the bar or less) 5 sets
5. Strait leg deadlift heavy 8 reps, superset single leg rdl 8 reps each leg, superset leg curls 15 reps (no rest 5 sets)
#fitfam  #workoutmode  #workoutmotivation  #workoutgear  #workoutroutine  #getripped  #musclebear  #musclebeach  #fitnessblog  #getfitordietrying  #getfitstayfit  #muscleman  #healthtips  Can't skip leg day. Working your legs make your entire body grow. 1. 6x20 leg extensions (30 seconds between sets) 2. Leg press 20 reps, superset walking lunges 30 feet down and back (4 sets zero rest) 3. Heavy barbell squats (athletic stance 10x10) 80 seconds between sets, during those 60 seconds do 25 crunches 4. Heavy bench stepups 10 reps each leg, superset barbell squats 21 method (must go very light, the bar or less) 5 sets 5. Strait leg deadlift heavy 8 reps, superset single leg rdl 8 reps each leg, superset leg curls 15 reps (no rest 5 sets)
#fitness#gym#bbg
#body#bodybulding
#muscle#gains# bestmod#gym life#fitfam #fitnessmotivstion
#workout#supplements#nutrition
#shredded#fit
#bodybuilder
#eatclean#goals
#change
#transformation
#motivation
#healthlife 
#look#leanstrength
#proteinsG 
1. Giant Set
Dumbbell decline bench 
Dumbbell decline flys
Easy bar arm blaster 10 Reps 4 sets
2. Giant Set
Reverse grip Lat Pulldown 12 Reps
Bent Over rope Face Pulls 15 Reps
Dumbbell Zottman Curls 10Reps
4 Sets
3. Giant Set
Wide Grip Lat Pulldown 12 Reps
Floor Dumbbell press 10 Reps
Rope Triceps pulldown 12 Reps
4 Sets
4. Giant Set
Dumbbell one arm shoulder press  12Reps
Crucifix Row 20 Reps
No Weight lateral raise 30 Reps
4 Sets
5. Giant Set 
Barbell Squat 10 Reps
50 feet walking lungs 
Seated Calf raises 15 reps 5 sets
#fitness #gym #bbg  #body #bodybulding  #muscle #gains # bestmod#gym  life#fitfam  #fitnessmotivstion  #workout #supplements #nutrition  #shredded #fit  #bodybuilder  #eatclean #goals  #change  #transformation  #motivation  #healthlife  #look #leanstrength  #proteinsG  1. Giant Set Dumbbell decline bench Dumbbell decline flys Easy bar arm blaster 10 Reps 4 sets 2. Giant Set Reverse grip Lat Pulldown 12 Reps Bent Over rope Face Pulls 15 Reps Dumbbell Zottman Curls 10Reps 4 Sets 3. Giant Set Wide Grip Lat Pulldown 12 Reps Floor Dumbbell press 10 Reps Rope Triceps pulldown 12 Reps 4 Sets 4. Giant Set Dumbbell one arm shoulder press 12Reps Crucifix Row 20 Reps No Weight lateral raise 30 Reps 4 Sets 5. Giant Set Barbell Squat 10 Reps 50 feet walking lungs Seated Calf raises 15 reps 5 sets
#fitness #fitnessmotivation #fitnessmodel #fitnesslife #fitnessfreaks #fitnessjourney #fitnessfun #aesthetic #aesthetics #bodybuilding #bodybuildinglifestyle #sixpack #shredded #ripped #diet #gymshark #gym #workout #workouts #biceps #chest #shoulders #legs #motivation #inspiration 
Sick Shoulder workout I got off YouTube check it out.
Eddie Active shoulders
1. Crucifix Rows: 20 Reps
 Superset no Weight lateral raises 30 Reps 4 sets
2. Rear Delt Cable Fly 20 reps 
Superset  one arm bent over cable fly 15 reps
3. Rear Delt high pull with cable 15 reps 2 sets
4. Triple dropset of dome lateral raise 15 -15 -15  4 sets 
5. Giant set  Dumbbell press + Rope front Raise + 45° Dumbbell front raise 4 sets
#fitness  #fitnessmotivation  #fitnessmodel  #fitnesslife  #fitnessfreaks  #fitnessjourney  #fitnessfun  #aesthetic  #aesthetics  #bodybuilding  #bodybuildinglifestyle  #sixpack  #shredded  #ripped  #diet  #gymshark  #gym  #workout  #workouts  #biceps  #chest  #shoulders  #legs  #motivation  #inspiration  Sick Shoulder workout I got off YouTube check it out. Eddie Active shoulders 1. Crucifix Rows: 20 Reps Superset no Weight lateral raises 30 Reps 4 sets 2. Rear Delt Cable Fly 20 reps Superset one arm bent over cable fly 15 reps 3. Rear Delt high pull with cable 15 reps 2 sets 4. Triple dropset of dome lateral raise 15 -15 -15 4 sets 5. Giant set Dumbbell press + Rope front Raise + 45° Dumbbell front raise 4 sets
Look what I came across from over 20 years ago..#jiujitsu #roughnex #graciejiujitsu #mixedmartialarts
One of the best cruises ever had my family with me and we got it in.
One of the best cruises ever had my family with me and we got it in.
At my cousin's wedding congratulations Nae Nae and Troy the Woods. My wife likes me in cowboy gear guess I'll be adding some to my wardrobe.
At my cousin's wedding congratulations Nae Nae and Troy the Woods. My wife likes me in cowboy gear guess I'll be adding some to my wardrobe.
#shereddedlife #everydayisarmday #rippedbody #oldschoolbodybuilding #gymshark #gymaesthetics 
This Superset hits your abs too..
1) Active warmup/pre-pump
- 10 pull-ups
- 20 tricep push-ups (elbows tight by ribs)(4 sets)
2) Mass building superset
- Straight bar curl 10 reps or until failure
- Skull crusher 10 reps or until failure(4 sets)
3) Multi head development
- Using the arm blaster if applicable and an EZ curl bar do 12 wide grip curls to work inner head of Bicep.
- Superset with a standing overhead press using EZ curl bar with wide grip (think of almost doing a skull crusher but standing up. 12 reps
4 sets, vary grip from wide to narrow each time to hit the different heads of biceps and triceps)
4) Dropset blow out
- Rope curl for 12 reps as heavy as you can go, immediate dropset for 8 more reps.
- Overhead rope extension same as above(3 sets)
5) Finisher
- Using arm blaster perform heavy static dumbell curls. 4 reps each arm. 4 slow seconds up, 4 slow seconds down, fight going fast!!
- Bench dips with 2 (45) pound plates on lap. Do as many as you can, kick the weight off and go until failure.(3 sets
#shereddedlife  #everydayisarmday  #rippedbody  #oldschoolbodybuilding  #gymshark  #gymaesthetics  This Superset hits your abs too.. 1) Active warmup/pre-pump - 10 pull-ups - 20 tricep push-ups (elbows tight by ribs)(4 sets) 2) Mass building superset - Straight bar curl 10 reps or until failure - Skull crusher 10 reps or until failure(4 sets) 3) Multi head development - Using the arm blaster if applicable and an EZ curl bar do 12 wide grip curls to work inner head of Bicep. - Superset with a standing overhead press using EZ curl bar with wide grip (think of almost doing a skull crusher but standing up. 12 reps 4 sets, vary grip from wide to narrow each time to hit the different heads of biceps and triceps) 4) Dropset blow out - Rope curl for 12 reps as heavy as you can go, immediate dropset for 8 more reps. - Overhead rope extension same as above(3 sets) 5) Finisher - Using arm blaster perform heavy static dumbell curls. 4 reps each arm. 4 slow seconds up, 4 slow seconds down, fight going fast!! - Bench dips with 2 (45) pound plates on lap. Do as many as you can, kick the weight off and go until failure.(3 sets
ZSASHOAH getting shoulders with dad.
 1.Superset rear delt cable reverse flys - Rope face pull 4 sets 8-12 first set 20 reps
2. Cable single arm lateral raise 4 sets of 10-12 reps
3. Superset cable lying upright row - standing cable upright row 4 sets of 12 reps go to failure on standing portion 
4. Single arm reverse Hammer Strength shoulder press 4 sets 10 - 12 reps
5. Pyramid dumbbell lateral raise lightweight 15 reps light weight 10 heavy 15 light
6.  Superset under hand EZ bar front raise - weight plate front raise drop set 4 sets 8 to 12 #fitfam #workoutmode #workoutmotivation #workoutgear #workoutroutine #getripped #musclebear #musclebeach #fitnessblog #getfitordietrying #getfitstayfit #muscleman #healthtips
ZSASHOAH getting shoulders with dad. 1.Superset rear delt cable reverse flys - Rope face pull 4 sets 8-12 first set 20 reps 2. Cable single arm lateral raise 4 sets of 10-12 reps 3. Superset cable lying upright row - standing cable upright row 4 sets of 12 reps go to failure on standing portion 4. Single arm reverse Hammer Strength shoulder press 4 sets 10 - 12 reps 5. Pyramid dumbbell lateral raise lightweight 15 reps light weight 10 heavy 15 light 6. Superset under hand EZ bar front raise - weight plate front raise drop set 4 sets 8 to 12 #fitfam  #workoutmode  #workoutmotivation  #workoutgear  #workoutroutine  #getripped  #musclebear  #musclebeach  #fitnessblog  #getfitordietrying  #getfitstayfit  #muscleman  #healthtips 
Been working hard on back.
1. Wide Grip pull up 4 sets 
15 12 12 10
2. Bentover Dumbbell Rear Lateral 4x12
3. Barbell Rows mechanical drop set 4x10 overhand 4x10 underhand grip
4. Heavy Dumbbell Rows 
10-8-6 with 5 pause reps at the end of each set
5. Seated Cable Rows 
20 15 15
6. Superset 
T-bar Rows - Lat pressdown
12-10-8-8-10-12
6. Lower Back Extention 4x15 #noexcuses #fitnessaddict #getstrong #gymlife #sweat #stronger #fitnessfreak #instagood #progress #transformation #fitnessgoals
Been working hard on back. 1. Wide Grip pull up 4 sets 15 12 12 10 2. Bentover Dumbbell Rear Lateral 4x12 3. Barbell Rows mechanical drop set 4x10 overhand 4x10 underhand grip 4. Heavy Dumbbell Rows 10-8-6 with 5 pause reps at the end of each set 5. Seated Cable Rows 20 15 15 6. Superset T-bar Rows - Lat pressdown 12-10-8-8-10-12 6. Lower Back Extention 4x15 #noexcuses  #fitnessaddict  #getstrong  #gymlife  #sweat  #stronger  #fitnessfreak  #instagood  #progress  #transformation  #fitnessgoals 
Got some good training in with my son Zsashoah. We talked about the benefits of proper nutrition and sleep. If you don't get enough of either you gains will suffer. If you would like to see the workout its listed on a previous post. #dccomics #superhero #trainlikeahero #tranformation #bodytransformation #fitnessmodel #fitnessjourney #fitnessjunkie #fitnessmotivation #fitnesscoach #fitnesslifestyle #fitnessgear #bodybuildingmotivation #fitnessgear #workoutmotivation #bodybuilder #bodybuildinglifestyle #fitfamilly
Got some good training in with my son Zsashoah. We talked about the benefits of proper nutrition and sleep. If you don't get enough of either you gains will suffer. If you would like to see the workout its listed on a previous post. #dccomics  #superhero  #trainlikeahero  #tranformation  #bodytransformation  #fitnessmodel  #fitnessjourney  #fitnessjunkie  #fitnessmotivation  #fitnesscoach  #fitnesslifestyle  #fitnessgear  #bodybuildingmotivation  #fitnessgear  #workoutmotivation  #bodybuilder  #bodybuildinglifestyle  #fitfamilly 
Started training yesterday basics. Your action has to be faster then your opponents reaction and you reaction faster then there action. The way we achieve this is from repetition. If you do a technique enough it becomes a cellular muscle memory. So you move without thought. #jiujitsu #martialarts #brazilianjiujitsu #fighting
Started training yesterday basics. Your action has to be faster then your opponents reaction and you reaction faster then there action. The way we achieve this is from repetition. If you do a technique enough it becomes a cellular muscle memory. So you move without thought. #jiujitsu  #martialarts  #brazilianjiujitsu  #fighting