7/19/21 O&A NYC GOING BACK TO AFRICA WITH WaleStylez: Giannis Antetokounmpo- 10 Things You Need To Know



Giannis Sina Ugo Antetokounmpo was born in Greece to Nigerian parents. The professional basketball player for the Milwaukee Bucks of the National Basketball Association (NBA) began playing basketball for the youth teams of Filathlitikos in Athens. Continue reading

6/23/21 O&A NYC LOCKDOWN LEARNING: Jack Johnson (1970)- With Music by Miles Davis

Jack Johnson is a 1970 American documentary film directed by Jimmy Jacobs about the American boxer Jack Johnson (1878–1946). Continue reading

8/2/20 O&A NYC LOCKDOWN LEARNING: Jack Johnson- The Black Boxer Who Lived Without Fear

Jack Johnson, the original Muhammad Ali. Join Rainy Day Boxing for an in depth career tribute to arguably the baddest man of all time, the ‘Galveston Giant’, Jack Johnson. Continue reading

5/5/20 O&A NYC INSPIATIONAL TUESDAY/SPORTS: Dr. J At Harlem’s Famed Rucker Park

Footage of Julius Erving aka Dr. J. at Harlem’s famed Rucker Park the excerpts are from The Doctor, NBA television.

Continue reading

2/24/20 O&A NYC HOLLYWOOD MONDAY: Dear Basketball- Kobe Bryant’s Oscar Winner Short Film


Kobe Byrant’s 2018 Oscar winner Best Animation short film Dear Basketball Continue reading

1/25/20 O&A NYC WITH WALESTYLEZ SPORT REVIEW: Best Hands: 2020 Pro Bowl Skills Showdown

By Adewale Adekanbi Jr

Best hands includes some of the most dominant Wide Receiver in NFL 2020 season. Giving us an amazing show within the sportsmanship of ProBowl Football. Continue reading

4/23/19 O&A NYC INSPIRATIONAL TUESDAY: Dwyane Wade- This Bud’s For 3 ( Budweiser)

To celebrate his final season, Dwyane Wade has been swapping jerseys with NBA legends. Before he said goodbye, we surprised him with five more. Continue reading

3/1/19 O&A NYC HEALTH AND WELLNESS: Super Shredded Fighter – Nathan Mozango

The French-born bodybuilder Nathan Mozango was always keen on building a “God-like” physique and building his strength. However, Nathan wasn’t always interested in bodybuilding and building a large amount of “mass”. 

Super Shredded Fighter – Nathan Mozango | Muscle Madness

Stats

Weight 175 – 185lbs (79.4 – 83.9kg)
Height  5’11” (180cm)
Arms 17″
Chest 57″
Waist 29″
Thighs 26″
Calves 16.5

Abs Training
For his abdominal training, Nathan will work his abs three times per week straight after his jogging session right before breakfast.

Nathan’s Workout

Monday: Chest and Triceps 

Benchpress (bench)
20 reps at 70 kgs
15 reps with 80 kg
10 reps at 90 kgs
7 reps at 100 kgs
5 reps at 110 kg

Incline dumbbell press (Incline Dumbbell)
20 reps at 30 kgs
10 reps at 32 kgs
7 reps at 34 kgs
5 reps at 36 kgs

Weighted push ups
10 reps at 40 kgs
7 reps at 50 kgs

Tuesday: Back

Bent over Row
30 reps at 55 kgs
20 reps at 65 kgs
15 reps at 75 kgs
10 reps at 85 kgs

Seated Row
12 reps with 60kgs
8 reps at 65 kgs
6 reps at 70 kgs

Lateral Pull Down
20 reps at 75 kgs
12 reps at 80 kgs
7 reps at 85 kgs
5 reps at 90 kgs

Wednesday: Legs

Full squat ( “ass to grass”)
30 reps at 80 kgs
25 reps 90 kg
20 reps at 100 lbs
12 reps at 110 kgs
8 reps at 115 kgs
90˚ degrees vertical press
15 reps at 270 lbs
10 reps at 290 kgs
6 reps at 300 kgs

Leg extension
1 drop set: 20 reps at 110 lbs / 10 reps at 90 kgs / 10 reps at 70 kgs
Leg curl lying
1 drop set: 20 reps at 35 kgs / 10 reps at 30 kgs / 10 reps at 25 kgs
Calves

Plantar extensions to the press
4 sets max 170 kgs (I do not count the reps)
Extensions seated calf machine
4 sets max between 75-95 kgs

Thursday: Triceps and Biceps

Tricep Push Down
25 reps at 50 kgs
20 reps at 60 kgs
12 kgs to 70 reps
8 reps at 80 kgs

Dips
40 reps BW
20 reps at BW + 25 kg
12 reps at BW + 35 kgs
6 reps at BW + 45 kgs
Dips Machine
3 sets to the max with the entire stack (90 kgs)
Biceps

EZ Curl bar
25 reps at 36 kgs
20 reps at 40 kgs
12 kgs to 44 reps
8 reps at 48 kgs
Curl inclined sitting with dumbbells
15 reps with 18 kg
12 kg 20 reps with
8 reps at 22 kgs

EZ Curl bar reversed (to work the forearms)
3 sets to the max with a weight between 26 and 36 kgs

Friday: Shoulders and Traps

Push Press
20 reps at 30 kgs
15 kgs to 40 reps
8 reps at 45 kgs
5 reps at 50 kgs

Arnold Press
15 reps with 22 kg
10 reps with 24 kgs
7 reps with 26 kgs

Hang Pull
3 sets max with a weight of 46-54 kgs In superset with frontal elevations 3 sets with 14 kg max
2 sets max of lateral raises to the pulley

Saturday & Sunday: Off

 

11/27/18 O&A NYC INSPIRATIONAL TUESDAY: When God Says No! Tragedy into Triumph – Inky Johnson Inspirational & Motivational Video

Inky Johnson was 8 games away from playing in the NFL when tragedy struck. Here is why he is an inspiration machine who refuses to let tragedy define his life. Continue reading