New Year, New Us, focused on Hydration and Sleep. What is your focus on fitness this year? Is it a personal best? Is it to improve one aspect of your life. For me, I train hard daily, I try to make smarter decisions with food. This year I am focused on hydration and sleep. These are 2 factors in your performance that are not discussed enough in my opinion. You hear a lot about nutrition and diet. But if you do not have enough fluids in you and not enough sleep, you are being counterproductive with your actions. Finish off the vlog with a killer arm day. I am still feeling it over a day later.

____Contents of the video_____

00:00 Intro

00:27 Nutrition, Fitness Programming, Hydration, Sleep, and Supplementation

03:04 Arm workout

05:21 BFRs & Pump

06:13 Outro

06:24 Like Subscribe Share

Arm Day: (abs in between every set . . . cable crunches)

Weight should be enough for you to complete the last rep of each exercise.

Cable Curls: 4 sets of 12-15

Cross Body Curls: 4 sets of 12-15

Rope Curls: 4 sets of 12-15

Tricep Pressdowns: 4 sets of 12-15

Tricep Overhead Ext: 4 sets of 12-15

Single Tricep Side Ext: 4 sets of 12-15

SuperSet: BFRs Bar Curls: 30/15/15/15

Reverse Grip Tricep Pulldowns: 30/15/15/15

30 minutes of Stair steppers for cardio.

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