“Here’s a nice upper body workout that I use once weekly in between running days. Perhaps you can use it or amend it to your needs.”
25 Push ups
20 x 5 sets Dips
10 x 5 sets Pull Ups
10 x 5 sets Bench Press
21curls x 5sets (7-7-7) Curls
25 Push Ups
#strength comes from within it’s not the outer image
We’re half way through 2012 and time sure flies when you are FOCUSED!
RBG FIT CLUB is truly a way of life and we want to continue to inspire and motivate each other! Our FOCUSED 2012 campaign push is steady “running” strong, no pun intended, and i want to personally salute all of the comrades who have been putting in the work to live well, improve diet and fitness and spread the motivation to others. My morale has remained very high, thanks to my own self discipline, the support of my family and all of the support and encouragement that I have received for The Workout album and the Healthy is the new Gangsta ethos!
I’m so thankful for the stories of determination, transformation and success that keep pouring in to my inbox. Keep em coming!
We got the rest of the year to go on our FOCUSED 2012 push, and in the mean time I think it would be awesome to see some before and after, work in progress, photos from our RBG FIT CLUB comrades out there! So please send in your inspirational photos so we can magnify the inspiration and celebrate and salute your progress!
That’s all for now family, just finished a great 7 mile run and i gotta get back in the studio and work on some more beats and lyrics for The Workout part 2…it’s coming along great! I’m so Chi’d up…more info to come soon.
Khnum “stic” Ibomu
for some basic meditation tips ..read on
Be sure and check out the song “Bruce Lee” by Stic.man of dead prez from the critically acclaimed fit hop album “The Workout” and the Bruce Lee inspired “Healthy Living is Self Defense T Shirt” at WWW.STICRBG.COM/STORE