Endurance Training

3 - 6 sets x 5 - 20 minutes (70%) 5 - 10 minutes rest

Shadowbox, Track, Spot

Day 1: Off

Day 2: Shadowbox

- Overhead Crosses.Incline Hooks.Decline Jabs

Day 3: Off

Day 4: On the Track

- Side Knees.Strides.Long Jumps

Day 5: Off

Day 6 : On the Spot

- Vertical Jumps.Jump Rope.Lateral Bounds

Speed Training

8 - 12 sets x 45 - 90 seconds (85%) 1 - 5 minutes rest

Explosive Bodyweight

Day 1: Off

Day 2: Shoulders, Back, Chest

- Shoulder Push

- Inverted Delt Row

- Incline Chest Push

- Pull Ups

- Decline Chest Push

- Inverted Rows

Day 3: Off

Day 4: Arms, Waist, Hips

- Tricep Push

- Chin Ups

- Side Raises

- Full Twists

- Sprints

- Broad Jumps

Day 5: Off

Day 6 : Thigh, Calves, Sides

- Depth Drops

- Depth Jumps

- Calf Jumps

- Shin Raise

- Abductor Bounds

- Adductor Shuffle

Strength Training

Power: 5 x 5

Capacity: 5 x 20 to failure

Day 1: Off

Day 2: Shoulders, Back, Chest

- Barbell Press

- Weighted Inverted Delt Row

- Barbell Incline Chest Press

- Weighted Pull Up

- Weighted Chest Dip

- Barbell Row

- External Shoulder Rotation

- Internal Shoulder Rotation

Day 3: Off

Day 4: Arms, Waist, Hips

- Weighted Triceps Dips

- Weighted Chin Ups

- Deadlifts

- Planks

- Side Deadlifts

- Weighted Twists

- Full Squat

- Leg- Hip Raises

Day 5: Off

Day 6 : Thigh, Calves, Forearms

- Front Squat

- Romanian Deadlift

- Calf Raise

- Shin Raise

- Ballistic Hip Adductors

- Ballistic Hip Abductors

- Wrist Curl

- Forearm Curl

valotoxin:

kaitlikescereal:

valotoxin:

ONE DAY SIMBA
ALL DEEZ LANDS U CAN HAS

BUT DAD 

WUT BOUT DAT SHADOW PLAZE

O SIMBA
U MUS NEVER GO DER
DAS GAY

(Source: shelbyshoppe)

Lifting Weights

When I first saw people lifting weights, I wasn’t inspired or awed because what I saw was big bulky bodybuilders, not aesthetically nor visually appealing.

I thought if they did cardio and diet, they would tone down. To my surprise, they were already at very low fat percentage and also did cardio/diet. From then on, I thought this was the result of lifting weights and I decided to never lift weights and just stick to bodyweight exercises.

Few years later, I gained interests in Parkour, Tricking & Combat Sports. There was a plateau where I thought I could never progress to the advanced stronger moves with just bodyweight training.

That is when I was watching a tutorial and it mentioned that weightlifters are the most powerful athletes! So I researched on them and my theory on lifting weight completely turned upside down.

Olympic Lifters were indeed fat but they were never bulky or did cardio/diet as they are too focused on gaining purely strength to even bother about their aesthetics.

So I went deeper into why Olympic Lifters are not as bulky as BodyBuilders even though Olympic Lifters lifted heavier weights.I ended up learning more.

So that is where my strength journey began. Don’t look strong, be strong! 

My 10 rules of buying

1. Don’t buy something that will consume your cash even more

2. Don’t buy something that won’t last throughout your whole life

3. Don’t keep on buying the same thing every few days,weeks,months or years

4. If you really want it, try it once. If you already had it before, don’t.

5. Don’t buy something that dies, breaks, spoils or worns out

6. Don’t buy something because it looks nice

7. Don’t give bullshit excuses why you really need it. If you really need it, you should already have it from the start

8. Plan with what you’re going to buy to help yesterday,today & tomorrow

9. Eco-friendly stuffs are great but not necessarily

10. Don’t buy food, grow it yourself (you can buy food meanwhile its growing)

I’m a Teenager, but I don’t…

I don’t:

• Own a phone or a tablet
• Own a computer or a laptop
• Own a console or video games
• Own a lot of clothes
• Own branded stuffs
• Own a nice set of stationeries
• Tweet, Facebook, Youtube, Tumblr regularly
• Take pictures or videos
• Have my own room
• Have friends
• Have a social life
• Have a job
• Have a lot of money
• Have a teacher/tutor
• Go to school
• Go to concerts/parties/gatherings
• Go to Fast Food Restaurants
• Go shopping or dating
• Get any allowance
• Get to eat anything I want
• Get any gifts or presents
• Celebrate my own birthday
• Celebrate any events/holidays
• Support any teams/bands/celebrities
• Smoke, Drugs or Alcohol
• Watch TV or Soccer Matches
• Watch Movies

But I already have EVERYTHING :)

Especially God.

About

Free the Air 

It’s about going through our own current,putting our priorities right, living life to the fullest flowing with positivity and doing less for more. This site is for everyone, mostly teenagers.

Read More

Update

I’ll continue back blogging when I have my own computer/laptop. I am currently hardware-less right now. 

My story

-POST NOT UPDATED-

All I am is just a normal guy, nothing special, not some young professor, doctor, broker or whatsoever,  I was raised in a religious family of six including me, an older sister and two younger girl and boy siblings, with each teaching me valuable life lessons. I have been through a lot (and failed somewhat) for a 17 year old homeschooler.

My life was like any other typical teenager until fate decided to change things up positively and negatively.

• School
• Loneliness
• Self-Coaching
• Religion
• Family
• Adversity
• Finance
• Simplicity
• Inspiration 
• Technology
• BFF 

I still have things yet to achieve. There would be more obstacles in the upcoming future. Here are some of what I wish to accomplish.

• Computer
• Athlete
• Farm
• Horses
• Fasting
• Blog
• Minimalist
• Knowledge
• The Make
• Friend
• God

That sounds like a lot, and looking back on it, it is.  I had a blast doing it and I still am. I’m still learning to perfect and probably never will.

It is a journey, with destination back to god, that we are on, my friends. Join me. I hope to grow old along with you and this blog. Together, we’ll accomplish a lot and have fun along the way.

unmanageablemischief:

5 Bands Everyone Should Know About

#6. The Make

FAVORITE SONG: all of them Fever

I’m going to be honest with you: I’m at a loss for how to start this. It’s strange, because I’ve been dying to make this post for weeks, but held off until I could see them live. Now that I have, I don’t know how to start. 

The Make, to put it simply, are amazing. I don’t know if it’s the thought out lyrics, or the way their music just pulls you in or what, but I cannot stop listening to them. It’s not just me, either. I’ve exposed three people to their music so far, and all of them are hooked. 

They’re actually not like any of the bands on this list (you guys didn’t think I’d actually stop at five, did you?) in that I haven’t been listening to them for a while. I haven’t even been listening to them since they first debuted “Get It” over the summer. However, in the short amount of time I have been listening to them, they’ve managed to rocket into my top five favorite artists of the year. Their EP This Box fails to nab “album of the year” in my mind only because it’s too short. Other than that, it’s a must-own for anyone that even likes to think about music. 

Why should you listen to the Make? Well, it depends. What do you like about music? If you’re like me and enjoy thoughtful, poetic lyrics that are both complex and fun, The Make does not disappoint. All the lyrics are not only thoughtful and, well, awesome, they’re written by Jeff Schneeweis himself (bands that write their own music are always worthy of respect in my book). If you enjoy solid, unique vocals, they hit it out of the park. Both Jeff and Sarah Ann are extremely talented. If you like music that can affect your mood/emotions, guess what? They only have a few songs (a total of 6 they’ve written, if you’ve purchased the EP and downloaded Fever), yet they still manage to cover a whole range of moods. I trust I don’t have to bring up the instrumentation (we’re going to pretend that’s a word for the sake of my not wanting to check if it actually is), but in case I do, it’s… wait for it… wait for it… amazing. They’re just a well rounded group; whatever it is you like about music, chances are, The Make does it well. 

They also happen to be just as good live as they are in studio. This can’t be said about a lot of bands/artists and is, to me at least, one of the largest indicators of talent. Countless Real Housewives of Such and Such place have shown us that anyone can sound “good” in the studio, but being able to perform at the same level without all the mixing and auto-tuning is a whole other story… unless you’re The Make. 

In conclusion: buy the EP, snatch the album when it’s released, and catch them in concert if you get the chance. The Make is a breath of fresh air, the kind that keeps your dwindling faith in the music industry alive. Not to mention, their record label is called Suspended Sunrise Recordings, which happens to be the coolest name of anything since Speedy Claxton played for the San Antonio Spurs. They’re worth your time, I promise. In fact, I am so convinced that you’ll love them that I will buy the EP for you if you don’t want to risk “wasting” your money. Just shoot me an ask, and I’ll set it up… though you could just go listen to the album here before buying it.

(Source: ruffaluffagus)

iloveanimels:

Naruto 567 by *SolarButterfly

Islamic Thinking: Basket of Water

islamicthinking:

Why do we read Quran, if we can’t understand a single Arabic word? This is a beautiful story:

An old American Muslim lived on a farm in the mountains of eastern Kentucky with his young grandson. Each morning Grandpa was up early sitting at the kitchen table reading his Quran. His grandson…

Sometimes I pretend to die in front of my pet to see how they would react

lolsofunny:

Expectation:

Reality:

(Source: kush-kitty)