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home subscribe bike maintenance the official weldtite blog the ripped male model workout for 2015 – workouts for bikers january 22, 2015 a new year, a new start and a really great time to work that entire body really hard ready for the spring biking season which, really is only six or so weeks away – nice thought huh! for me, that means i can ditch the cycling tights and put on my bib shorts – ah, the feeling of fresh air on your legs – just awesome. this workout is strictly for a maximum and minimum of four weeks only. basically because anymore than four weeks and your muscles will get lazy – they get used to a workout. any less and you’re not quite going to see the results. i’ve had real fun putting together this workout – thanks to tyler for inspiring me with the shoulder delts part. it is a mass builder however, it can be used for toning by using light weights and higher reps. ok, let’s warm up! now, i tend to bike 12 miles a couple of hours before the gym and then i’ll bike to the gym which is 1.5 miles away, so it’s a great little warm up. please note that this workout is suitable for both beginners and natural bodybuilders at competing level – it’s that great!!! this workout will take no more than 1 hour. as ever, make sure you’ve got some great pumping tunes blasting to your headphones from your iphone – it’s essential. have a look at my playlist further on… ok, ready? here goes… monday – back & hams pull ups for warm up. this is an amazing ‘v’ shape builder. do as many as you can to failure – maybe that is 2 or 4 or 8 – keep on doing it and you’ll improve each week. do 3 sets! deadlifts – 4 x 6-8. after having a nasty back injury a couple of months ago from deadlifts, i like to stay relatively light on deadlifts and tend to do this more as a warm up. i use 20kg on each side. choose a weight that allows you to keep an excellent form. bent over row – 3 x 8-10 t bar row – 3 x 8-10 dumbbell row – 3 x 10-12 wide grip pulldowns – 3 x 10 narrow grip row – 2 x 10 pull overs this is demanding – make sure that you drink enough water throughout this workout!!! being honest, immediately after this, andy (my training partner) and myself go for a watermelon break. this is incredibly fast absorbing carbohydrate and it’s just what the body needs at this time! and finally hamstrings warm up for two minutes on the steep leg stepper leg curl – 4 x 8-10 heavy increasing the weight after each set hamstring leg curl – 3 x 8 tuesday – shoulders & arms & calves pull ups for warm up. this is an amazing ‘v’ shape builder. do as many as you can to failure – maybe that is 2 or 4 or 8 – keep on doing it and you’ll improve each week. do 3 sets! seated shoulder press – 4 x 8-10 heavy next instead of trying to describe this most amazing delts exercise, i’m going to give you a link to click on that shows tyler mcpeak demonstrating it. do this for four sets using a low weight. i really do mean low, in my case 4kg on each side. https://www.facebook.com/video.php?v=664113020365730&set=vb.163846577059046&type=3&theater seated shrugs biceps ez bar preacher curl – 4 x 8 incline dumbbell curl – 3 x 8, 10, 12 seated dubbell curl – 3 x 10 hammer curl – 3 x 8, 10, 12 triceps weighted bench dips – 3 sets to failure decline close grip bench press – 3 x 10 standing overhead pulls 3 – 10 rope pressdown – 4 x 8, 8, 10, 10 thursday – legs warm up for two minutes on the steep leg stepper leg extn to pre exhaust legs 4 x 15 heavy squats 2 x 15 warm up 4 x 12 heavy increasing the weight after each set leg press 3 x 10 heavy increasing the weight after each set leg curls 4 x 20 heavy increasing the weight after each set friday – chest & easy arms & calves pull ups for warm up. this is an amazing ‘v’ shape builder. do as many as you can to failure – maybe that is 2 or 4 or 8 – keep on doing it and you’ll improve each week. do 3 sets! week 1 & week 4 incline dumbbell press – 4 x 12 incline bench press – 4 x 12 bench press – 4 x 12 incline dumbbell flyes – 4 x 12-15 chest dips on the rack – 4 to failure decline bench press – 5 x 8-12 week 2 smith machine incline bench press – 4 x 12 smith machine bench press – 4 x 12 incline dumbbell flyes – 4 x 12-15 decline dumbbell press – 4 x 12 narrow push ups – 4 to failure week 3 incline bench press – 4 x 12 incline dumbbell press – 4 x 12 decline bench press – 4 x 12 dumbbell chest press 4 x 12 superset with dips – 4 x 15-20 push ups – 4 x 15-20 week 4 – repeat week 1 tricep dips on the rack hammer curls – 4 x 10 heavy weighted dips – 4 to failure and that’s it, you’re done. phew!!! now rush to the locker room, grab some fast acting carb alkaline fruit (for me, it’s gotta be watermelon, strawberries and raspberries) and a protein shake and hit the shower if you have any questions about any of our weldtite blogs or just want to workout/bodybuilding/cardio/ fitness advice, please feel free to message me at [email protected] awake on the wild side – paul’s flavas… my hot gym playlist and where to buy and download them from… it’s dark, cold and dreary in the uk right now and, i’m dreaming of a beach club in ibiza, so i’m loving these tunes right now… fatboy slim & riva starr – eat sleep rave repeat see it… https://www.youtube.com/watch?v=nicw36j-h7q feel it hear it… itunes major lazer – bubble butt see it… https://www.youtube.com/watch?v=dtuuv24tq9c feel it hear it… itunes nightmares on wax – now is the time see it… https://www.youtube.com/watch?v=afzmvcz0_g8 feel it hear it… itunes crowd classics freeez – southern freeez see it… https://www.youtube.com/watch?v=bydryi86cck feel it hear it… itunes change – change of heart see it… https://www.youtube.com/watch?v=1wvkvr0fghu feel it hear it… itunes eric prydz – pjanoo see it… https://www.youtube.com/watch?v=llfnrgq7tlg feel it hear it… itunes cool down – beats from the seashore… so you’re tired after that workout? put these tunes on your iphone and drift off to a beach house somewhere warm after a day of surfing… closed paradise – get your bearings see it… https://www.youtube.com/watch?v=n29mkoeawac feel it hear it… vinyl – spin it on the technics 1210s! feel that analogue soul! radio apps / itunes studio 54 – remember the nyc nightclub? this is it! (tune in radio app) ibiza sonica (ios app) this is my favourite radio broadcasting 24 hours a day from the beautiful lil white island of ibiza! it’s like being in ibiza just listening to this real gem! words – paul winn models – cohn and tyler cohn’s workouts can be seen in hd here… https://www.youtube.com/watch?v=vl6tn8hoj30 tyler’s workouts can be seen in hd here… https://www.youtube.com/user/tylermcpeak { 0 comments } medal winners at british national cyclocross championships january 14, 2015 the mountain trax – vauxhall cycling team made a flying start to the year with 2 great results at the british national cyclocross championships including winning a championship medal. resplendent in their new kalas sportswear kit mark and dylan were in action on a clear but cold day. the course was flat with some slippery [...] read the full article → weldtite’s sponsored team – mountain trax rider line-up revealed for 2015 january 7, 2015 junior mark mcguire and under 23 dylan kerfoot-robson join the team for 2015. isaac pucci and team manager ben thomas race for the team for another year. domestically mark mcguire made a real mark on the junior category in 2014 winning the british xc series overall, scottish xc championship and scottish xc series. internationally mark [...] read the full article → ultimate legs builder! legs twice a week for growth – workouts for bikers! december 17, 2014 ok guys, here’s a workout that will literally make you scream. this is one of the toughest and enjoyable leg workouts ever! even for someone who doesn’t like training legs, i can guarantee that within two weeks of doing this, you will be looking forward to legs day so very much. i posted a workout [...] read the full article → christmas inspirati

URL analysis for bike-maintenance.co.uk

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Whois Information

Whois is a protocol that is access to registering information. You can reach when the website was registered, when it will be expire, what is contact details of the site with the following informations. In a nutshell, it includes these informations;

Domain name:
bike-maintenance.co.uk

Registrant:
Strawberry

Registrant type:
Unknown

Registrant's address:
Origination House
15, Strawberry Street
Hull
Yorkshire
HU9 1EN
United Kingdom

Data validation:
Nominet was able to match the registrant's name and address against a 3rd party data source on 11-May-2015

Registrar:
Mesh Digital Limited t/a Domainmonster.com [Tag = MONSTER]
URL: http://www.domainmonster.com

Relevant dates:
Registered on: 26-Apr-2011
Expiry date: 26-Apr-2018
Last updated: 10-Apr-2017

Registration status:
Registered until expiry date.

Name servers:
ns1.domainmonster.com
ns2.domainmonster.com
ns3.domainmonster.com

WHOIS lookup made at 14:32:35 19-Aug-2017

--
This WHOIS information is provided for free by Nominet UK the central registry
for .uk domain names. This information and the .uk WHOIS are:

Copyright Nominet UK 1996 - 2017.

You may not access the .uk WHOIS or use any data from it except as permitted
by the terms of use available in full at http://www.nominet.uk/whoisterms,
which includes restrictions on: (A) use of the data for advertising, or its
repackaging, recompilation, redistribution or reuse (B) obscuring, removing
or hiding any or all of this notice and (C) exceeding query rate or volume
limits. The data is provided on an 'as-is' basis and may lag behind the
register. Access may be withdrawn or restricted at any time.

  REFERRER http://www.nominet.org.uk

  REGISTRAR Nominet UK

SERVERS

  SERVER co.uk.whois-servers.net

  ARGS bike-maintenance.co.uk

  PORT 43

  TYPE domain

OWNER

  ORGANIZATION Strawberry

TYPE
Unknown

ADDRESS
Origination House
15, Strawberry Street
Hull
Yorkshire
HU9 1EN
United Kingdom
Data validation:
Nominet was able to match the registrant's name and address against a 3rd party data source on 11-May-2015

DOMAIN

  SPONSOR Mesh Digital Limited t/a Domainmonster.com [Tag = MONSTER]

  CREATED 2011-04-26

  CHANGED 2017-04-10

STATUS
Registered until expiry date.

NSERVER

  NS1.DOMAINMONSTER.COM 109.68.33.100

  NS2.DOMAINMONSTER.COM 109.68.33.102

  NS3.DOMAINMONSTER.COM 109.68.33.103

  NAME bike-maintenance.co.uk

DISCLAIMER
This WHOIS information is provided for free by Nominet UK the central registry
for .uk domain names. This information and the .uk WHOIS are:
Copyright Nominet UK 1996 - 2017.
You may not access the .uk WHOIS or use any data from it except as permitted
by the terms of use available in full at http://www.nominet.uk/whoisterms,
which includes restrictions on: (A) use of the data for advertising, or its
repackaging, recompilation, redistribution or reuse (B) obscuring, removing
or hiding any or all of this notice and (C) exceeding query rate or volume
limits. The data is provided on an 'as-is' basis and may lag behind the
register. Access may be withdrawn or restricted at any time.

  REGISTERED yes

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