19h geterk
Normal giraldo vega
geterk Prek orientation with baby g!!! 19h

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geterk 2 kings and there queens what a way to finish off my bday week back to back performances with Damian Marley and some qt with my love. #love #life #damianmarley #reggae #jrgong #kingsaandqueens #photooftheday #catchafiretour2015 2d

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geterk Damian Marley killing the show!!!! #damianmarley #roadtozion #reggae #jrgong #zilla #catchafiretour2015 4d
  •   pinkyphats See how soothing in pouring rain? @miiss_edukated 4d
  •   geterk As hot as it was I was wishing I was down there too its always crazy seeing how the crowd is when he performs. @pinkyphats 4d
  •   pinkyphats @geterk that show was everything the rain felt like Jah was blessing us just cleansing us 🏼 it was my second time tomorrow is my third 🏼🏼🏼 #onelove 4d
  •   geterk It was the first time seeing the rain coming down like that during his performance but it was beautiful at the same time we will be there too enjoy the show #onelove @pinkyphats 4d
  •   pinkyphats @geterk awesome! ENJOY!!! 🏼🏼 3d
  •   miiss_edukated @pinkyphats beautiful man 3d

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7d geterk
Normal giraldo vega
geterk I want to thank all my true family and friends for making my birthday special my boys and step kids and last but not least my love @deijavu143. #bday 7d

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geterk This year has been a crazy year with a health scare I have been determined to get back on track with my health. Today I turn 37 and I am feeling great slowly getting back in shape and only a month back in the gym I see and feel the changes. Thank you to my love, family and friends for being there for me. #healthylife #goals #workout ##birthday #fit #worldsgym #vamosmma #trainhard #gymlife #menshealth #menshealthmagazine #isymfs #results #onemonthprogress 1w

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geterk As I was finishing my work out look down and seen my teams emblem Vamos Brazilian jiu jitsu!!!! #vamos #workout #goal #healthylife 1w

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geterk Back
Nothing more I love to do then deadlifts when doing it right it is one.of the best excersises for overall muscle building.
Heavy deadlifts
3sets 1rep max
Pyramid down 6,8,12

Heavy dumble rows 3 sets
Every other 2 sessions I change the way I work my this week with lat pulldown machine from close to wide
2sets each grip.total of three sets 12-15 make sure you stretch your back on top and squeeze when you pull down.
Finished with abs and cardio
Shout out too @man83181 for.coming through #gym
#workouts #goals #healthylife #routines
2w

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geterk For those who have been following as far as my leg workout I do what you can say touch ups. My.job requires me.to.unload weight from 5000-10000 lbs of.food by myself and 9 of.11 stores.are.stairs so a hand cart can weigh anywheres from 50-100 so leg day is.everyday #myjobismygym #healthy #stairmaster #goals 2w

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2w geterk
Normal giraldo vega
geterk Shoulders

Snatch and press
4 sets 6-12 reps

Upright rows barbell smith machine
4 sets 8-10

Seated front.raises
4sets 6 reps
Lateral raises I usually lean to whatever side I am doing holding onto any machine
15 reps 4 sets
90 raises
6 reps 3 sets

Dumbell shrugs superset bent over raises
Shrugs 6 reps
Raises 15 4 sets #training #gym #goals #workouts #strictformislife
2w

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geterk I would like to thank everyone family and friend's for.coming out to my bbq/surprise surprise bday party. Yes I threw a surprise bday party for my self who better then to suprise me but me and im claiming first to do it lol. My phone was down so hear is the only.one I can get. #family #vegafamily #vega #vegaapontebbq2015 #surprised 2w
  •   rvega39 Hey that bouncy house held up and I'm glad cuz that would've been messed up falling through the net or the whole thing flipping over cuz I felt like a silver back gorilla in there lol @geterk......I don't like to be contained 2w
  •   geterk I thought we were going to be the first in history to flip a bouncy house @rvega39 2w
  •   lafiliqua Awwwwwww... Wish we could've been there!! Happy Birthday! @geterk 2w
  •   deijahvu143 @rvega39 you are absolutely right, he surprised us all lol! 2w
  •   rvega39 I'll be on high alert with that guy from now on @deijahvu143 2w
  •   geterk Thank you its in 2.weeks lol @lafiliqua 2w
  •   lafiliqua Lol... Ooooh, i would've known if i read the comments. Lmao!!! 😮 @geterk 2w
  •   deijahvu143 Lmfao! I think we all will be, surprise party's outta nowhere @rvega39 2w

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geterk Back day!!! 4 sets deadlift 6-8 reps
For form try using a broom stick and practice in mirror this is to make sure you can see what your using more whether you back or your legs
4 sets bent over rows overhand grip and underhand grip 2 and 2 10 -12 reps
Row machine 6 sets
I use different grips I start from close to wide 12-15 keep your back straight even you let the weight go forward to stretch out your back
3 sets back extensions ON THE FLOOR I do have a back issue so I dont do it on the extension machine
Finish with abs and pull ups #gym #workouts #routines #healthylife #goals #results
3w

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geterk Chest day
Flat bench 1 rep to max come back down 6 reps 8 reps 10rep 12 reps sets depending how high your 1Rep max is this is done to see for future works out and strength
Chest busters
4 sets 6-8
Dumbell flys
4 sets 6-8
Cable flys down position
3 sets 12-15 reps
Up position
3 sets 12-15 reps
Make sure you squeeze your chest every rep you do and finish with bar and abs if your working out by your self take 30 sec rest in between sets.
#gym #workouts #routines #healthylife #fit #goals
3w

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geterk Biceps - Triceps
Preacher curls ez bar
6-8 reps 4 sets 2 wide 2 close
Overhand grip ez bar preacher bench
10 -12 reps 3 sets superset with standing hammer curls
Preacher curls backside of bench
ez-bar 12-15 reps superset
Dumbell curl with twist on top 8-10

Triceps
Closed grip presses smith machine
4 sets
Dumbell press (like donkey kicks but laying down)
10 -12 4 sets
Standing tricep press
6 sets use close grip rope and wide grip 2 sets each.
Bar and dips finish off abs and cardio #gym #workouts #routines #healthylife #fit #goals
3w

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geterk Im happy to be able to healthy enough to workout again after battling a sickness for over a year now. I will be sharing my workouts to help those who need some ideas. I work out by myself I know many of you do too. I like to mix powerlifting excersises with body building. Alot of my workouts are old school as my idol is #francocolumbu

Shoulders
Dumbell press 6-8 reps 4 sets 30 sec.

Shoulder blast 10 reps each exercise 3 sets 10 sec. In between
Front raises, lateral raises, uprightrows, 90° raises, shoulder press with twist, bent over raises.
Barbell shrug 4 sets 10-12
2 front 2 behind back

Finish with abs 5 sets pull ups and cardio any questions dm or comment.
#gym #results #goals #healthylife
3w
  •   svega_1 Awesome bro! Now let's see a 2015 picture of you.. Lmao @geterk 3w
  •   geterk Pic was only for results of workouts i will post something soon you brat @svega_1 3w
  •   svega_1 I'm kidding lol.. Love you @geterk 3w

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geterk What kid takes there evaluation for prek like this... #myson #babyswag 1mon

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