OBi vincent @obi_vincent
12 Posts
697k Followers
289 Following
6’2 CrossLiFTR πŸŽ₯ YouTuber :ObiVincent @GYMSHARK ⬇️CrossLIFTR Training PlanπŸ‹πŸΎβ€β™‚οΈ
12 Posts
697k Followers
289 Following
6’2 CrossLiFTR πŸŽ₯ YouTuber :ObiVincent @GYMSHARK ⬇️CrossLIFTR Training PlanπŸ‹πŸΎβ€β™‚οΈ
Well this workout sucked! πŸ˜‚ During my visit to the Osteo @dannymace15 shares one of his workouts and I actually thought it sounded like a great and boyyy was I wrong, after the 4th round I realised why he said it was horrendous! This was a long 40mins of hard graft and honestly as much as it sucked I actually enjoyed it!! Oh and I still hate Burpees aka β€œDeath drops” with a passion. . . Watch till end I’ve put one clip of Round 2 and also the struggle on the Last Round that most of you don’t actually see and we don’t often post..lol βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž– πŸ“ For Time; 1️⃣120kg (its actually meant to be 100kg but I changed it) Deads x 10 2️⃣Burpees Box Jump Overs 24” Box x 10 3️⃣1000m Ski or Rower as an alternative 4️⃣8 Rounds 5️⃣Finish as Quick as possible βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž– Ladies ( i mean you can also use the Mens weight/box height if you want πŸ˜‹) 1️⃣45-50kg Deads 2️⃣Burpees Box Jump Overs 20” Box x 10 3️⃣1000m Ski or Rower as an alternative 4️⃣8 Rounds
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Shoulder Pre/Rehab Training, its cool showing you all the Beastly training however sometimes i like to shae the boring yet essential part of my Training, it may not be Glamorous or get lots of attention but i know these will help some of you out there that need it!! I usually include some of these exercises weekly to help with my Shoulder Recovery and Maintenance due to all my crazy Training πŸ˜…. . . Keeping the weights Fairly light and focusing on Strengthening & Stabilisation Exercises! Tag a Friend that might also Benefit from theseπŸ€™πŸΎπŸ”₯ #Bre#kTheMOULD . . Btw in case you didn’t know The @Gymshark Blackout Sale starts on Monday 25th 7pm hop you’re all ready its going to be HUGE!!! # ad βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž– Notes 1️⃣Banded Press, Focusing a slower Eccentric Phase and Explosive on the Concentric. 2️⃣Upside down KB Lunges (Helps with improving Stability). 3️⃣Incline Y” Raises (Strengthens Rotator Cuff). 4️⃣Javelin Press (Helps with Improving Stability, strengthens AND Helps with Core Engagement) 5️⃣I’ve also filmed an Evidence based RoTator Cuff Video to help with Pre or Rehab which I’ll be uploading on YouTube soon πŸ”₯
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Learning and Trying New things as you know is my Motto and makes training sooo much more enjoyable/frustrating πŸ˜…. The past few Months I’ve been doing alot more Strength and Conditioning training, this Entire session was all about different variations of Plyo/Exp Box jumps. Hopefully next year I’d look less like Humpty Dumpty when performing box Jumps! Btw the Box jump overs was at the end of the session and you don’t understand how many times I nearly scrapped my shins on the box! I can’t wait to share so many of my Fail videos πŸ˜‚πŸ˜­ #BreaktheMOULD βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž– πŸ“ Unlike a CrossFit Conditioning workout all of these are NOT for time, and aming for a β€œSoft” Landing as much as possible! 1️⃣ 32kg DB Split Jerk, Reset wvery Rep, again not a race.. QUALITY over QUANTITY! 2️⃣ 20” DB Box Jump (2x24.5kg) Don’t be reckless start light, this isn’t as easy as it looks 3️⃣ Eccentric Box Jump (various Heights) ..watch the decent in the video.. the focus is a squat soft landing at the bottom. . . 4️⃣Seated β€œpre Load Stomp” Box Jump . . 5️⃣ 4x 24” Box Jump overs .. Learning to use my arms during a Jump so hence why the extreme exaggeration here πŸ˜¬πŸ˜„
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New YouTube Video πŸ”₯ A Brutal Full Body Workout using just Dumbbells, this workout was sooo good! Includes everything from Warm up Mobs, 3 Part Workout and Conditioning to finish!! If you’re currently doing my Death By Dumbbells Ebook then you already know how brutal my Dumbbell only workouts can be! πŸ˜… (Video Link On my Bio πŸ‘†πŸΎ)
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You can never go wrong with a Good Biceps and Try Bro session! Now before you laugh at the second exercise I did too at first when coach @ told me about this and of course I had to try it and yes using the ski like this really targets the triceps and the pump is insane!!! It’s a good thing I didn’t dismiss the idea and actually tried it before forming an opinion. πŸ˜€ βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž– πŸ“ 1️⃣Barbell Bicep Curls, 4sets x 10/8/8/8. 2-3sec Tempo. . . 2️⃣Ski Triceps crossovers, 4s x 20sec on, 20sec off. Treat this exactly like a Tricep Cable push down. . . . 3️⃣A: Incline Curls, 3 x 12,10/10. 3️⃣B: Incline DB Tricep Ext, 3 x 12 . . 4️⃣A: DB Preacher Curls 3 x 12/10/8 4️⃣B: Banded Kick backs 3 x 12
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Accessory Work πŸ”₯ Todays session was all about focusing on some exercises that would help to improve a lot of my lifts. Sometimes its good to focus on the small accessory work that yes might be boring but will definitely aid training in the long run. It’s not a very exciting session but definitely worth it. βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž– 1️⃣A: LIGHT Muscle (No Hip Contact) Snatches- 3 x 6reps. 1️⃣B: Lying Prone DB Rows- 3 x 12. These are great for your Lats, and lying on the bench means you cannot use momentum to row the DB. (TIP: Engage/squeeze your Lats before rowing the Db every rep). . . 2️⃣A: Banded (Yes really) Negatives - 4 x 3reps. If you struggle with pull ups Negatives are AWESOME to help improve this, and using a band is a great assistance and makes the concentric phase slightly easier, to progress this use an even lighter band. 2️⃣B: Banded Chest to Bar with a Kip - 4 x 10reps, again this is a GREAT way to learn the kip Movement and also getting your chest to the bar, especially if you are a heavy Humpty Dumpty like myself, C2B even with the band is ALOT of work. . . 3️⃣A: Straight arm push off to Plate - 4 x 10reps, a great shoulder strengthening exercise. 3️⃣B: Glute Bridge Single Arm Press - 4 x 12 EACH ARM,
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Operation get BUFFALO Legs in 2020 is in full swingπŸ˜…β€¦ I want an excuse to only wear gym clothes and nothing else…lol. This was a Hammies and πŸ‘ Focused session . It’s funny how much of a contrast my training is between Conditioning work and Body buildin, I am either jumping around like a mad man one day and being all Zen during my bodybuilding training...lol #BreaktheMOULD #CrossLIFTR βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž– πŸ“ Prep work 1 Cossack 2 x 10 both sides 2 Assisted Pistols 2 x 10 Both sides βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž– Main workout 1️⃣A- Wide Stance Squat - 4 x 15/ 12/10/10 (2sec Tempo) 1️⃣B- Split Stance (Heavy DB on side of working leg) - 4 x 10 both sides 2️⃣A- Split Stance Good Mornings 4 x 10 E.side 2️⃣B - High Box Step ups (Stole this one from the Glute Queen @christinafjaere) - 4 x 10 E.side 3️⃣ - Split Stance Hip Thrust 3 x 10 E.Side βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž– BYE BYE LEGS FINISHER 40/30/20/10 Cals/Reps 1A- Devil Bike 1B- DB dead (2x 32.5kg)
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I forget sometimes how much i love a Chipper Workout!! This was actually (and I cannot Believe I’m saying this) β€œFUN”!! πŸ˜… This is one of those β€œput the timer and Grit through” the workout. Its also useful learning how to plan a strategy through a workout like this, utilising your strengths, when to pace, and what to break up... (Love GTOH and still hate Burpees aka death drops and broke up Pull ups) πŸ‘ŒπŸΎπŸ”₯ Tag your workout partner and enjoy! #BreaktheMOULD βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž– 1️⃣ 100 Double Unders or 150Singles 2️⃣ (80kg | Ladies 43kg) GTOH x 15 3️⃣ (24” | L: 20”) Death Drops over box x 20 4️⃣ Strict Pull ups x 25 5️⃣ 30Cal Row 6️⃣ GHD Sit ups x 35 7️⃣ (30”|L: 24”)Box Jump x 40 8️⃣ 50 Cal 😈 Bike 9️⃣100 Double Unders or 150Singles
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