1. I’ve got 6 weeks to my first comp this year! It has been 16 months since I’ve last been on stage and I’m hoping to course an impact!! Wish me luck!!

    I’ve got 6 weeks to my first comp this year! It has been 16 months since I’ve last been on stage and I’m hoping to course an impact!! Wish me luck!!

    6 months ago  /  1 note

  2. Watch your back!!! Hendrick is coming BACK!!! LETS GO BABY!!!!

    Watch your back!!! Hendrick is coming BACK!!! LETS GO BABY!!!!

    1 year ago  /  1 note

  3. Lets get ripped

    Lets get ripped

    1 year ago  /  2 notes

  4. Preview of what to come when my photos come out

    Preview of what to come when my photos come out

    1 year ago  /  2 notes

  5. All workouts and tips will be on ….

    Hendrickfitness.com

    1 year ago  /  0 notes

  6. I’m a firm believer of superset … Super setting gets you results and I walk that talk. I walk it sexy too. If you have worked hard for what you have achieved then you have every right and left too to show off. It’s that simple… Anyway here is my last workout I’m posting for 2012 on tumblr and other workouts on tumblr will be updated every three months as hendrickfitness.com will have all updated, spanking, hot, challenging workouts for you, your friend, your training partner and even your enemy :) 
Please choose weights that are challenging but not heavy as we are going for reps 

Leg workout :

Leg extensions 
Superset 
Dumbbell squats 

3 sets x 20 reps each

Seated calf raises 
Superset with 
Smith machine standing calf raise with step 

3 sets x 25 reps each

Straight leg deadlifts 
Superset with 
Good mornings 

3 sets x 15 reps each 

Shoulder workout:

Lateral Raises
Superset with
Dumbbell shoulder press

3 sets x 15-20 reps each 

Bent over lateral raises 
Superset with 
Upright row will dumbbells

3 sets x 15 reps with raises
3 sets x 20 reps with row

Seated shrugs 
Superset with 
Standing shrugs 
5 sets 20 reps 

Good luck and don’t forget to follow on twitter: 

@supermanhf 
@hendrickonline 

Facebook:
http://www.facebook.com/HendrickFM

Website:
Hfpersonaltrainer.com
Hendrickfitness.com

    I’m a firm believer of superset … Super setting gets you results and I walk that talk. I walk it sexy too. If you have worked hard for what you have achieved then you have every right and left too to show off. It’s that simple… Anyway here is my last workout I’m posting for 2012 on tumblr and other workouts on tumblr will be updated every three months as hendrickfitness.com will have all updated, spanking, hot, challenging workouts for you, your friend, your training partner and even your enemy :)
    Please choose weights that are challenging but not heavy as we are going for reps

    Leg workout :

    Leg extensions
    Superset
    Dumbbell squats

    3 sets x 20 reps each

    Seated calf raises
    Superset with
    Smith machine standing calf raise with step

    3 sets x 25 reps each

    Straight leg deadlifts
    Superset with
    Good mornings

    3 sets x 15 reps each

    Shoulder workout:

    Lateral Raises
    Superset with
    Dumbbell shoulder press

    3 sets x 15-20 reps each

    Bent over lateral raises
    Superset with
    Upright row will dumbbells

    3 sets x 15 reps with raises
    3 sets x 20 reps with row

    Seated shrugs
    Superset with
    Standing shrugs
    5 sets 20 reps

    Good luck and don’t forget to follow on twitter:

    @supermanhf
    @hendrickonline

    Facebook:
    http://www.facebook.com/HendrickFM

    Website:
    Hfpersonaltrainer.com
    Hendrickfitness.com

    1 year ago  /  2 notes

  7. Workout:  what to expert when hendrickfitness.com launches 

Ladies Version: 

Warm up 
600m jog

Stretch 

Now .. LETS GO BABY :
500m row Level 8 FAST

400m run incline 8.0 whatever speed

300m standing up on bike highest level 

200m sitting down on bike lowest level 

100m bike standing up on bike 

30 secs worth of push ups
30 secs worth of burpees 
45 secs worth of push ups 
45 secs worth of burpees 

1min plank
45secs sit ups 
1min plank in a push up position 
45secs crunches 

Imin squats 
30secs jumping squats 
1min lunges 
30secs jumping lunges 

1000m  Row Level 6 


NO REST THROUGHOUT THIS WORKOUT!! NOW IF YOU LIKE THIS YOU ARE GOING TO LOVE IT WHEN www.hendrickfitness.com launches :)

Have fun wooooop!!!!

    Workout: what to expert when hendrickfitness.com launches

    Ladies Version:

    Warm up
    600m jog

    Stretch

    Now .. LETS GO BABY :
    500m row Level 8 FAST

    400m run incline 8.0 whatever speed

    300m standing up on bike highest level

    200m sitting down on bike lowest level

    100m bike standing up on bike

    30 secs worth of push ups
    30 secs worth of burpees
    45 secs worth of push ups
    45 secs worth of burpees

    1min plank
    45secs sit ups
    1min plank in a push up position
    45secs crunches

    Imin squats
    30secs jumping squats
    1min lunges
    30secs jumping lunges

    1000m Row Level 6 


    NO REST THROUGHOUT THIS WORKOUT!! NOW IF YOU LIKE THIS YOU ARE GOING TO LOVE IT WHEN www.hendrickfitness.com launches :)

    Have fun wooooop!!!!

    1 year ago  /  2 notes

  8. Lets have fun it’s Halloween season :)

    Lets have fun it’s Halloween season :)

    1 year ago  /  1 note

  9. HENDRICKS DIET:

Breakfast:
Turkey Wrap 
Turkey
Cheese
Lettuce leaves

Snack:
Cottage cheese 
Handful of walnuts 

Lunch:
Prawn salad 
Sweet potato 

Dinner 
Fish 
Broccoli

    HENDRICKS DIET:

    Breakfast:
    Turkey Wrap
    Turkey
    Cheese
    Lettuce leaves

    Snack:
    Cottage cheese
    Handful of walnuts

    Lunch:
    Prawn salad
    Sweet potato

    Dinner
    Fish
    Broccoli

    1 year ago  /  7 notes

  10. It’s been a long time but I’ve been busy in the gym and in the kitchen working on a body that doesn’t exist! Anyway while I have 5mins let me write down a quick weights exercise which is good for a pump up! 

12  plyo push ups 

Superset with 

10 pull ups 
(3 seconds coming down) 
X 3 sets 
—————-
12 Upright row 

Superset with 

10 Shoulder press 
(5 seconds coming down)
X 2 sets 
—————————
10 Bent over rows 
(Under grip)

Superset with 

10  Lat pull down 
(8 secs coming up )

X1 set
———————
Once you have done this … That’s one round! You got two more. So three rounds in total. 

Weight wise choose a weight YOU can do this with and the rule is you can’t change the weight at all so….. Feeeel that burn!!!!

    It’s been a long time but I’ve been busy in the gym and in the kitchen working on a body that doesn’t exist! Anyway while I have 5mins let me write down a quick weights exercise which is good for a pump up!

    12 plyo push ups

    Superset with

    10 pull ups
    (3 seconds coming down)
    X 3 sets
    —————-
    12 Upright row

    Superset with

    10 Shoulder press
    (5 seconds coming down)
    X 2 sets
    —————————
    10 Bent over rows
    (Under grip)

    Superset with

    10 Lat pull down
    (8 secs coming up )

    X1 set
    ———————
    Once you have done this … That’s one round! You got two more. So three rounds in total.

    Weight wise choose a weight YOU can do this with and the rule is you can’t change the weight at all so….. Feeeel that burn!!!!

    1 year ago  /  1 note