Sometimes ya just gotta move some weight on the machines. I used to not love machine work for my workouts because they were an "out" for harder work... Then about two years ago I added more and more in and have added much more muscle with way less nagging injuries. Machines allow for isolation of the muscle group. This allows you to attack them head on and take them to FAILURE. Which is what you see in this video. Notifice the speed of the 1st two reps compared to the last two. That is what we call mechanical tension failure. My legs could not contract again to squeeze off another rep. This is how muscle is truly built. If you do not challenge it, it has no reason to change. So for exercises you want to get stronger at, you need to take TWO sets to failure. So if you are only doing 3 sets, the first is your gauge to see what you need to load up then you simply get the fuck after it on the next two. Hope this helps. Someone please show me a lift they dominated this week??? 👀👀

Last weekend I had visitors (a degenerate / best friend / coach/ enabler of all good things), which made getting back into the swing of things tough. I made a promise to my coach that I’ll get at least two sessions in. I had family in town this weekend so prepping for that, toddlers, etc.. ya boy didn’t get any workout in except for excuses. I tried to get a workout in while Nella napped, but she was not a fan of dad’s horrible form, small dumbbell choice, and grunting… Trying to be better this week. Today checks off 1 of 2 promises. @Tylae Westervelt @ other dads/ busy individuals : when do you get your workouts in?

Utilize the classroom. This is where I will be condensing a lot of useful information, workouts (WODs), Basic Nutrition help, blah blah blah. If you learn something or have a question PLEASE POST IT. This leads to engagement, you leveling up to unlock cool shit (golf balls, coffee, free coaching...) Some people may have the same question so it will benefit everyone. This is why this community is different than those whack ass FB groups where everyone just talks shit and provides no value. While I do love some shit talking... you better back it up and bring something to the table too. Ok, back on track here. USE and LEARN in the classroom! Show off a video from a workout you tried. Provide praise or criticism. The more I learn from you all on the needs, the more courses and value I can provide. Alright, rant over.

Nella giveth, and Nella taketh away. 😂 Four consecutive nights of 10-12 hour sleep? Too good. TOO good. She course-corrected fast. So here I am — Thursday night, sleep-deprived, running on spite and caffeine fumes — somehow getting a run in anyway. The real reward waiting at the finish line? That smile. Two gym sessions locked in this weekend, coach. Don’t @ me. 🔒

Barelbells Fore Birdies = We Get After It & We Don't Lay Up Let the boys rip, that's why we are here. Yes, I would love to see y'all play great golf, but honestly I am always out there for the vibes and seeing what I can do. Hero Shots > Anyways, here my last IG posts to help hopefully get your asses in the gym I will be in PR this weekend with limited cell service & wifi. Need a little disconnect. If you need fresh workouts or want to start a new program Monday, message me asap to get set up. I won't return until Monday Night.