Tyler Robbins Fitness

B.Sc. Biochemistry, Certified Strength and Conditioning Specialist (CSCS), Certified CrossFit Trainer (CCFT/CF-L3), USA Weightlifting Level 1

Filtering by Category: "Body Beast"

Day 286 - Body Beast and Hypertrophy

I will give a very quick crash-course on my thoughts on Body Beast:

"Hypertrophy" has been shown to be elicited best in a 6-12 rep range. 6-8 is sometimes referred to as "functional hypertrophy" where it is a bit more strength based, 8-12 is *generally* the magic zone for bodybuilders.

Having said that, your muscles are split into 2 fiber types (there are actually further sub-groups, but we will stick to types 1 and 2 for simplicity). Type 1 or "slow-twitch" and type 2 or "fast-twich".

Type 1 fibers are more aerobic, so they primarily use oxygen as their energy source. This means that they contract slower, produce less force, and are therefore targeted with lower resistance, higher reps.

Type 2 fibers are more anaerobic, so they primarily use stored energy. This means that they contract quickly, producing higher amounts of force/power, and are therefore targeted with higher resistance and lower reps as they are great at generating force, but fizzle-out quickly.

Now, whenever you lift (or press) a weight, your body "recruits" muscle fibers to do the job. Obviously, the heavier something is, the more fibers must be recruited to move said weight. But, regardless of how heavy something is, your body NEVER recruits all of its fibers into any given lift. This may or may not be an evolutionary thing, as you don't want to completely fatigue a muscle 100% in any given action just in case you still need to use it in times of need.

When you are lifting a lighter weight for more reps, the body recruits *mostly* Type 1 fibers, while the type 2 fibers are *mostly* just resting or coming along for the ride (being lazy). Then, as you increase weight and lower the reps, the reverse effect happens, the type 2 fibers are doing the work while the type 1 fibers are being lazy.

If you are training for strength, there is no reason why you shouldn't be lifting heavier weights in lower rep ranges, as you want to improve strength. BUT, when training for hypertophy, you want to recruit as many fibers as possible to increase your chance of growth.

Type 2 fibers have a greater affinity for growth, but there is still room for growth with Type 1. So, what I believe Body Beast is attempting to do is target both types of muscle fibers with the varying repetition ranges. First, you start off with 15 reps to target the Type 1 fibers, then as you increase weight and lower reps, then you are targeting the type 2 fibers. Not only that, but with training a wider range of rep ranges as you do, you recruit more overall muscle fibers, eliciting a higher chance for muscular growth.

Make sense?

Quote of the day:
"Success is doing ordinary things extraordinarily well."
~Jim Rohn

Check out my new Website: tylerrobbinsfitness.com





Day 284 - Body Beast Build: Back and Bis Review


Quote of the day:
"The dictionary is the only place where success comes before work."
-Mark Twain


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Day 281 - Body Beast Days 34-38


Quote of the day:
"Difficulties mastered are opportunities won."
~Winston Churchill


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Day 279 - Beachbody Body Beast Build Legs Complete Review


Quote of the day:
"He who conquers others is strong. He who conquers himself is mighty."
~Lao Tzu

Check out my new Website: tylerrobbinsfitness.com





Day 277 - Body Beast Build: Chest/Tris Complete Review


Welcome to Body Beast, Beachbody's hypertrophy, or mass-gaining program. The first workout in the standard schedule is Build: Chest/Tris

Initial Thoughts

My chest has always been a trouble spot for me for building mass, so I was excited to give this one a shot. Not only that, but if you are at all familiar with Beachbody's other workout programs like P90X, Insanity, P90X2, Asylum, etc., many of those programs mainly use pushups for chest exercises. This workout breaks that mold and uses dumbbells to Beast your chest up.

Equipment Needed

Dumbbells

Bench or Stability ball (I highly recommend getting yourself a bench)

I like having a towel nearby to dry off my hands when resistance training

Worksheets are very important in these workouts, as with any exercise program. With the Beast, you are really aiming to stick to very specific rep counts for a reason, so you will want to make sure you make intelligent weight selections.

Pros

This may be an introduction into old-school weightlifting for a lot of folks, which may be a great change of pace and a breath of fresh air.

The advantages to having these workouts on DVD, is that the pacing is set up for you. All of the breaks are timed for a specific reason to target a metabolic demand in your muscles and increase the likelihood of hypertrophy, or muscular growth.

The trainer Sagi can be pretty motivating at times, and the music is pretty awesome as well, if you are into "rock" music.

Cons

The warmup and cool down is VERY short and almost non-existent. For those of you coming off of P90X, P90X2, or Insanity need to remember that this is a bodybuilding program. The actions themselves are (for the most part) intended to warm the muscles and stretch them through their full range of motion.

Not only that, but nearly every exercise starts with a set of 15 reps. This is a great way to get blood flowing to the muscles and prepping them for the higher-weight sets.

Having said all of that, the cool down and stretch is not very good at all. I find not only the duration, but also the stretch selection to be very poor. I usually just perform stretches on my own based on my own knowledge.

Also, I can see Sagi and the cast being a bit 'much' for some of you out there. I don't mind their attitudes and nature, but I also don't mind Tony Horton either, and I know how much he gets on other people's nerves.

Difficulty

I will touch on this later in the review in the "Advice" section, but just let me say now that weight selection is absolutely VITAL to your success in this program. I believe your weight selection in this program is even more important to your success than something like P90X.

Having said that, once you reach a point where your weight choices are spot-on and you are hitting your 'max' on the last few reps of every set, this routine will have you whimpering by the end! The pacing, structure, and exercise selection is great in my opinion at hitting the chest and triceps hard!

The first few times I did this routine, I had to do some of the pushup sets on my knees. I can't remember the last time I was forced to doing pushups on my knees...

5/5

Workout Design

For those of you who are familiar with the P90X/P90X2 workout structure, you will enjoy the change of pace here. Rather than doing 20 straight sets of exercise, or 10 sets repeated, Body Beast uses what is known as "Dynamic Set Training". This workout uses a combination of Single Sets, Super Sets, and Giant Sets.

Single Sets are single exercises, completed with various repetition goals. For example, you will do a flat dumbbell chest press for 15 reps, a quick break, repeat with a goal of 12 repetitions, one more quick break, and then one more set with a goal of 8 repetitions.

Single sets tend to finish off with a "Drop Set", which is where you do 8 reps with one weight, then drop down in resistance by a bit, and do 8 more reps. A lot of these principles are not re-inventing the wheel by any means, but are using old school bodybuilding techniques.

Super Sets are two exercises done back-to-back, also in a progressive manner. So for example, you may do an incline chest fly for 15 reps, immediately followed by an incline chest press for 15 reps. A quick break, then repeat the 2 for 12 reps similar to what you see in a single set.

Giant sets are the same as Super Sets, but with 3 exercises back-to-back-to-back instead of 2.

The workout progresses through working the chest for the first half of the workout, followed by triceps work for the 2nd half. Warmup, cooldown, and a crushing workout to both your chest and triceps all, in under 50 mins!

4.5/5

Advice

Weight selection is absolutely the most important factor for the Body Beast program.

There is a very specific reason to the breakdown and structure of the workouts. By aiming for 15, 12, and 8 rep sets, with little break in between, you are not only trying to create a very specific demand within your muscles, but you are also maximizing your muscles' potential with less overall resistance needed.

On a good day, I can curl 45-50lbs for 8 reps, for example. In Body Beast, the bicep curl sets, I struggle to hit 8 reps with 35lbs!

Luckily, as I progress through the program, you all can follow my videos and progress and can use me to help you with the program as well.

Overall Score

A great start to Body Beast, and a great workout for your Chest and Triceps. A few minor problems here and there, including a poor cool-down and stretch, but overall a great workout that gets you in an old-school weightlifting sort of mood.

9.5/10
Quote of the day:
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
~ Aristotle
Check out my new Website: tylerrobbinsfitness.com





Day 276 - Body Beast Build: Shoulders "Build Phase" Progress

Below is the improvement I saw on Build: Shoulders throughout the "Build" phase of Body Beast. I find my shoulders have always been a bit of a 'weaker' point for me. I feel as though I have pretty good endurance, as I can usually lift lighter weights for many reps, but once I start going up in weight, my strength wanes pretty quickly. I also feel like I have reached a plateau with this routine, as I can't seem to up my weights any further.

I have heard that Bulk: Shoulders is a great routine to break through a plateau and up some more weights for the shoulders, so I look forward to changing things up!

Build: Shoulders

Shoulder Press

Day 4
15 reps - 2x20lbs
12 reps - 2x25lbs
8 reps - 2x30lbs
8 reps - 2x25lbs

Day 20
15 reps - 2x25lbs
12 reps - 2x30lbs
8 reps - 2x40lbs
8 reps - 2x30lbs

Lateral Raise

Day 4
15 reps - 2x5lbs
12 reps - 2x8lbs
8 reps - 2x10lbs

Day 20
15 reps - 2x10lbs
12 reps - 2x15lbs
8 reps - 2x20lbs

Upright Row (I used dumbbells)

Day 4
15 reps - 2x20lbs
12 reps - 2x25lbs
8 reps - 2x30lbs
8 reps - 2x25lbs

Day 20
15 reps - 2x20lbs
12 reps - 2x25lbs
8 reps - 2x35lbs
8 reps - 2x30lbs

Underhand Press (I used dumbbells)

Day 4
15 reps - 2x15lbs
12 reps - 2x20lbs
8 reps - 2x25lbs

Day 20
15 reps - 2x20lbs
12 reps - 2x25lbs
8 reps - 2x30lbs

1,1,2 Front Raise

Day 4
15 reps - 2x5lbs
12 reps - 2x8lbs
8 reps - 2x10lbs

Day 20
15 reps - 2x8lbs
12 reps - 2x10lbs
8 reps - 2x15lbs

Rear Delt Raise (I did the "Pinky Fly" version from Tony Horton's 1on1 Diamond Delts)

Day 4
15 reps - 2x5lbs
12 reps - 2x8lbs
8 reps - 2x10lbs


Day 20
15 reps - 2x10lbs
12 reps - 2x15lbs
8 reps - 2x15lbs

Standing Dumbbell Shrug

Day 4
15 reps - 2x40lbs
12 reps - 2x50lbs
8 reps - 2x60lbs
8 reps - 2x50lbs

Day 20
15 reps - 2x45lbs
12 reps - 2x50lbs
8 reps - 2x60lbs
8 reps - 2x50lbs

Dumbbell Scap Trap

Day 4
15 reps - 2x30lbs
12 reps - 2x35lbs
8 reps - 2x40lbs

Day 20
15 reps - 2x35lbs
12 reps - 2x40lbs
8 reps - 2x45lbs

Sagi Six-Way

Day 4

12 reps - 5lbs
8 reps- 8lbs

Day 20
12 reps - 8lbs
8 reps - 10lbs

A couple of thoughts: I find this routine tough because it covers so many areas of the shoulder. Not only that, but it incorporates both pushing and fly-type moves so your shoulders get quite the burn if your weight selection is spot-on. Having said that, it is so hard to improve in weights (in my opinion) on the fly exercises because with straight arms, you can't move a whole heck of a lot of weight.

For the rear delt flies, I use Tony Horton's version instead of Sagi's. I do this because I feel by raising the hands perpendicular to the ground (rather than parallel), the back of the shoulders get more work rather than between the shoulder blades.

My dumbbells only go up to 60lbs. I could've used more for the standing shrugs...will have to save up my monies.

Don't be afraid to use heavier weight than Sagi and the other guys on the Scap Trap move. I am not sure why they use such light weight. I am assuming I was doing the exercise correctly, so in that case, I needed much heavier weight than what they were using.

Quote of the day:
"The expectations of life depend upon diligence; the mechanic that would perfect his work must first sharpen his tools."
~ Confucius

Check out my new Website: tylerrobbinsfitness.com





Day 275 - Body Beast Days 28-32


Quote of the day:
"He who conquers others is strong. He who conquers himself is mighty."
~Lao Tzu

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Day 274 - Body Beast Build: Back/Bis "Build Phase" Progress

Here is my build phase progress for Build: Back/Bis. I felt like this was the toughest routine in the build phase to increase resistance by large amounts. I was able to increase weight a bit for the back work, which I think caused the biceps to struggle a bit towards the end due to their involvement in the back exercises.

Also, the pacing of this workout is just crazy! The Close-Grip Chin-up sequence comes at you immediately following the Giant Set of rows, and reverse flys. Definitely the toughest sequence in the bunch!

One other thing to note. My "assisted" pull-ups and chin-ups were done using Beachbody's Pull-up assist. I highly recommend this thing, it works great to keep good form while assisted you where you need it.


Build: Back/Bis

Deadlift

Day 3
15 reps - 2x30lbs
12 reps - 2x40lbs
8 reps - 2x50lbs
8 reps - 2x40lbs

Day 19
15 reps - 2x40lbs
12 reps - 2x50lbs
8 reps - 2x60lbs
8 reps - 2x50lbs

Dumbbell Pullover

Day 3
15 reps - 30lbs
12 reps - 40lbs
8 reps - 50lbs
8 reps - 40lbs

Day 19
15 reps - 40lbs
12 reps - 50lbs
8 reps - 60lbs
8 reps - 50lbs

Pull-up

Day 3
10 reps
10 reps
6 reps, 4 assisted reps

Day 19
10 reps - 10lb vest
10 reps - 10lb vest
10 reps - 10lb vest

E-Z Bar Row (I use dumbbells)

Day 3
15 reps - 2x25lbs
12 reps - 2x30lbs
8 reps - 2x35lbs

Day 19
15 reps - 2x30lbs
12 reps - 2x35lbs
8 reps - 2x40lbs

One-Arm Row

Day 3
15 reps - 30lbs
12 reps - 40lbs
8 reps - 50lbs

Day 19
15 reps - 40lbs
12 reps - 45lbs
8 reps - 60lbs

Reverse Fly

Day 3
15 reps - 10lbs
12 reps - 15lbs
8 reps - 15lbs

Day 19
15 reps - 10lbs
12 reps - 15lbs
8 reps - 15lbs

Close-Grip Chin-Up

Day 3
8 reps, 4 assisted reps
4 reps, 3 assisted reps
5 assisted reps

Day 19
10 reps - 10lb vest
10 reps
8 reps

Seated Bicep Curl

Day 3
15 reps - 2x20lbs
12 reps - 2x25lbs
8 reps - 2x30lbs
8 reps - 2x25lbs

Day 19
15 reps - 2x20lbs
12 reps - 2x25lbs
8 reps - 2x35lbs
8 reps - 2x25lbs

1,1,2 Hammer Curl

Day 3
15 reps - 2x10lbs
12 reps - 2x15lbs
8 reps - 2x20lbs

Day 19
15 reps - 2x15lbs
12 reps - 2x20lbs
8 reps - 2x25lbs

Neutral E-Z Bar Curl (I used dumbbells)

Day 3
15 reps - 2x25lbs
12 reps - 2x30lbs (8 reps), 2x25lbs (4 reps)
8 reps - 2x30lbs (ugly)
8 reps - 2x25lbs (ugly)

Day 19
15 reps - 2x20lbs
12 reps - 2x25lbs
8 reps - 2x35lbs
8 reps - 2x25lbs

This is a very humbling routine, especially those of you who are coming off of P90X/P90X2. I would consider myself to be pretty good at both pull-ups/chin-ups and bicep curls, but you really need to lighten your loads on this one and expect less reps on pull-ups/chin-ups. The pacing of this routine just destroys you!

Quote of the day:
"Kites rise highest against the wind; not with it."
~ Winston Churchill


Check out my new Website: tylerrobbinsfitness.com





Day 272 - Body Beast Day 26 Bulk Shoulders


Quote of the day:
"A pessimist is one who makes difficulties of his opportunities, and an optimist is one who makes opportunities of his difficulties."
~Harry Truman

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Day 270 - Body Beast Day 25 Bulk Arms


Quote of the day:

"Never look back unless you are planning to go that way."
~ Henry David Thoreau


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Day 269 - Body Beast Day 24 Bulk Back


Quote of the day:
"Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful."
~ Herman Cain

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Day 268 - Body Beast Day 23 Bulk Legs


Quote of the day:
"There is no such thing as failure. There are only results."
~ Tony Robbins

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Day 267 - Body Beast Day 22 Bulk Chest


Quote of the day:
"Do not go where the path may lead, go instead where there is no path and leave a trail."
~ Ralph Waldo Emerson
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Day 265 - Body Beast Days 17-21


Quote of the day:
"The best motivating is self-motivating.The guy says,"I wish someone would come by and turn me on."What if they don’t show up?You’ve got to have a better plan for your life."
~ Jim Rohn
Check out my new Website: tylerrobbinsfitness.com





Day 263 - Body Beast Build: Legs "Build Phase" Progress

Below is the improvement I saw on Build: Legs throughout the "Build" phase of Body Beast.

The resistance listed includes the entire weight used, including wearing my 20lb weighted vest (where applicable) as well as adding up weights in both hands (again, where applicable).

Build: Legs

Sumo Squat

Day 2
15 reps - 20lbs
12 reps - 40lbs
8 reps - 60lbs (did a few reps but then dropped to just the vest because I felt like I nearly pulled my groin)
8 reps - 20lbs

Day 18
15 reps - 45lbs
12 reps - 55lbs
8 reps - 70lbs
8 reps - 60lbs

Alternating Lunge

Day 2
15 reps - 20lbs
12 reps - 40lbs
8 reps - 60lbs

Day 18
15 reps - 60lbs
12 reps - 80lbs
8 reps - 100lbs

Step-Up to Reverse Lunge

Day 2
15 reps - 20lbs
12 reps - 40lbs
8 reps - 60lbs

Day 18
15 reps - 40lbs
12 reps - 60lbs
8 reps - 80lbs

Parallel Squat

Day 2
15 reps - 20lbs
12 reps - 40lbs
8 reps - 60lbs

Day 18
15 reps - 60lbs
12 reps - 80lbs
8 reps - 110lbs

Bulgarian Squat

Day 2
15 reps - 20lbs
12 reps - 40lbs
8 reps - 60lbs

Day 18
15 reps - 50lbs
12 reps - 60lbs
8 reps - 80lbs

Straight Leg Deadlift

Day 2
15 reps - 20lbs
12 reps - 40lbs
8 reps - 60lbs

Day 18

15 reps - 60lbs
12 reps - 70lbs
8 reps - 80lbs


Single Leg Calf Raise

Day 2
40lbs - 22 reps
40lbs - 18 reps

Day 18

70lbs - 12 reps
70lbs - 12 reps


Seated Calf Raises

Day 2
20lbs (each leg) - 15 reps
20lbs (each leg) - 15 reps

Day 18

50lbs (each leg) - 14 reps
50lbs (each leg) - 14 reps


In & Outs (Crunchy Frog on bench)

Day 2
20 reps
20 reps

Day 18
25 reps
25 reps

I also focused on perfect form throughout the routine, every week. My legs were incredibly sore for many days after the first round of this routine, but every time I did the routine after that, there was virtually no leg soreness the following days.

Quote of the day:
"Fortune favors the brave."
~ Publius Terence


Check out my new Website: tylerrobbinsfitness.com





Day 261 - Body Beast Build: Chest/Tris "Build Phase" Progress

Below is the improvement I saw on Build: Chest/Tris throughout the "Build" phase of Body Beast. I am quite happy with how I progressed in this first phase!

Build: Chest/Tris

Dumbbell Chest Press

Day 1
15 reps - 2x30lbs
12 reps - 2x40lbs
8 reps - 2x50lbs
8 reps - 2x40lbs

Day 17
15 reps - 2x30lbs
12 reps - 2x40lbs
8 reps - 2x60lbs
8 reps - 2x45lbs

Incline Dumbbell Fly

Day 1
15 reps - 2x20lbs
12 reps - 2x25lbs
8 reps - 2x30lbs

Day 17
15 reps - 2x25lbs
12 reps - 2x30lbs
8 reps - 2x30lbs

Incline Dumbbell Press

Day 1
15 reps - 2x25lbs
12 reps - 2x30lbs
8 reps - 2x35lbs
8 reps - 2x25lbs

Day 17
15 reps - 2x30lbs
12 reps - 2x35lbs
8 reps - 2x45lbs
8 reps - 2x35lbs

Close Grip Press

Day 1
15 reps - 2x20lbs
12 reps - 2x25lbs
8 reps - 2x30lbs

Day 17
15 reps - 2x25lbs
12 reps - 2x30lbs
8 reps - 2x40lbs

Partial Chest Fly

Day 1
15 reps - 2x20lbs
12 reps - 2x20lbs
8 reps - 2x25lbs (7 reps)

Day 17
15 reps - 2x20lbs
12 reps - 2x25lbs
8 reps - 2x25lbs

Decline Pushups

Day 1
8 reps
8 reps
6 reps

Day 17
15 reps
12 reps
8 reps

Tricep Extensions

Day 1
15 reps - 2x15lbs
12 reps - 2x20lbs
8 reps - 2x25lbs
8 reps - 2x20lbs (6 reps)

Day 17
15 reps - 2x20lbs
12 reps - 2x25lbs
8 reps - 2x35lbs
8 reps - 2x25lbs

Single Arm Kickbacks

Day 1
15 reps - 10lbs
12 reps - 15lbs
8 reps - 20lbs
8 reps - 15lbs

Day 17
15 reps - 20lbs
12 reps - 25lbs
8 reps - 30lbs
8 reps - 25lbs

Tricep Pushups

Day 1
15 reps (on knees)
12 reps (on knees)
8 reps (on knees)

Day 17
15 reps
12 reps
8 reps

Dips on Bench

Day 1
10 reps, break, 5 reps

Day 17
35 reps, break, 15 reps

In & Outs (I did crunchy frogs on bench)

Day 1
30 reps

Day 17
60 reps

I also focused on perfect form throughout the routine, every week. My strength went up in most areas, but the most improvement is seen in my stamina. I was able to keep (or improve) my strength throughout the routine every session.

Quote of the day:
"Take charge of your attitude. Don’t let someone else choose it for you."
~ Anonymous

Check out my new Website: tylerrobbinsfitness.com





Day 260 - Body Beast Days 12-15


Quote of the day:
"I like thinking big. If you’re going to be thinking anything, you might as well think big."
~ Donald Trump

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Day 254 - Body Beast Days 7-10


Quote of the day:
"Positive thinking won’t let you do anything but it will let you do everything better than negative thinking will."
~ Zig Ziglar

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Day 251 - Body Beast Day 5 - Beast: Cardio and Abs


Quote of the day:
"Sometimes we are limited more by attitude than by opportunities."
~ Anonymous
Check out my new Website: tylerrobbinsfitness.com





Day 250 - Weekly Newsletter

Hey Everyone!

For those who celebrated, I trust you had a very Merry Christmas yesterday! Hopefully you are either pressing play today, or at least starting to think about that New Years' Resolution that will get you moving again.

There are just a few days left in 2012. I honestly cannot believe how fast this year has gone by. If you have been staying active over the holidays, then good for you! It is a great way to stay mentally focused while so many others are doing a bit too much indulging. If you haven't been staying active over the holidays, fine, but get your mind right, and focus on a goal you wish to achieve. NOW is the time to put the gears in motion.

I just wanted to remind you all really quick that since there are just a few days left in 2012, that means that there are just a few days left of Beachbody's promotion to have your Coach fees waived. If you purchase a Beachbody Challenge pack between now and the end of 2012, you have the option to be upgraded to Coach status for free! If this sounds like something that interests you, then message me for more details.

My first Challenge Group is up and running, and we have already had some great interest from some people looking to stay accountable over the holidays. If you are looking to get started, then come on over and stay motivated and accountable with us on the message boards. It is a great way to stay motivated!

Finally, I am a week into Body Beast now and am loving it! I have been doing a lot of cardio training in 2012 as part of my Tough Mudder and World's Toughest Mudder training, so I have really been enjoying slugging some weights around. You can check out my progress in my Youtube videos:

Day 1 - Build Chest/Tris
Day 2 - Build Legs
Day 3 - Build Back/Bis
Day 4 - Build Shoulders
Day 5 - Beast Cardio and Beast Abs

My next weekly newsletter will be this time next week, which will be in 2013, so I want to take this time to wish everyone a very happy, healthy, and safe New Year. Let's all make 2013 our best year yet, I am here to help each and every one of you! BRING IT!

Tyler Robbins
Independent Team Beachbody Coach
tylerrobbinsfitness.com
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2013 Challenge Group - Team Fitness for Life

Quote of the day:
"Although fate presents the circumstances, how you react depends on your character."
~ Anonymous

Check out my new Website: tylerrobbinsfitness.com