Mon: 2x[12 heavy rb row, 15 squats, 15 pushups, 5x ohp] Tue: 30 jumping jacks, shoulder warmup 1 min, 3 ea c&p kb 16, MC6HC Upper#3 phase 1, 3 rounds kb20+24, 15 goblet press evening: MC6HC Upper#3 phase 2, 3 rounds kb16+16 but ladder 3-5-10, 5 min jumping rope Wed: 1ea poseidon complex, jumping rope, ab wheel, 20+30+10 rows, 1-2-1-2-1-3-5 pull-ups Thur: shoulder and hips warmup, MC6HC Lower#3 phase 1, 3 rounds kb24+24, last round+light rb, farmers walk 1 min, MC6HC Lower#3 phase 2, 2 rounds kb24+24 Fri: dead hang 3x40s, 3x maxercist flow, 3x1min heavy jump rope, evening: 20x sit-up-stand up, bulgarian bag 10+10 swings,5+5 spins, 10 seoi-nage, 10 swing squat,10 shoulder to shoulder, 10 halo, 10 10 row, 5 min heavy jump rope Sat: 20 assisted squats, 2x15 narrow squats, 2x2 uneven squats some pain in elbow so I'll take a break from chin-ups and cleans and decrease the load for a week or two, Sun: shoulder and elbow stretching and warmup, ohp: 3ea kb 24, 5ea kb 16,

Welcome to the Kettlebell Warrior Community, brother! This community is designed to help you reclaim your inner warrior through manageable workouts, nutrition advice, lifestyle habits, and our strong brotherhood. Step 1: Introduce yourself in THIS THREAD below! Where are you from? What are your goals? What immediate help do you need? Step 2: Read the rules and checkout our free courses and paid programs here

Quick show of hands… How many of you have had your goals after hitting the magic 40 year mark shift more and more towards simply feeling better (less nagging pains) than simply “looking good naked”??? I’m all for looking the part, but the older I get the more I prioritize tasks that have more of an emphasis on quality of movement than just aesthetics. Anyways, here’s the video I posted over on YouTube today. If you’re looking for a little incite in the “aging with grace” department plus a killer workout, check it out!

07/01/2026 AM Hand Rehab Postop No Resistance. Genioglossus and Platysma exercises. Kegel Exercises. 4 flights. PM LIT Axis Resistance Bands x 11 Min. 39 Sec. 16,551 lbs., 594 Reps, 11 Min. Time Under Tension, 44 Cal. Included all banded exercises: high pulls, low pulls, lat pulls, front raises, curls, chest press, chest fly, punches, OH triceps extensions, trunk twists R & L. 2 KB 31 lbs. Skier Swing x 74 in 2 Min. 7 Sec. (4588 lbs.). 2 KB 31 lbs. 2 Handed Swing x 30 in 46 Sec. (1860 lbs.). KB 31 lbs. Side Swing x 60 in 55 Sec. (1860 lbs.). Automatic Exerciser 40 lbs. (2565 lbs. equivalent) Health Lift Top Hold x 15 Sec., Brief Rest, x 9 Sec., Brief Rest, x 7 Sec., Brief Rest, x 6 Sec.(94,905 lbs.). Another 26 flights. After Supper Baoding 1 inch diameter solid balls x 25 each in 3 planes for both hands (6 sets for each hand) (89 lbs.). Finger Extension Black Web with 3 Sec. Hold On Each Rep x 30 Each (9000 lbs.). Squegg Grip L 48 lbs. x 6 Sec. (288 lbs.), 56 lbs. x 6 Sec. (336 lbs.) & R 48 lbs. x 6 Sec. (288 lbs.), 54 lbs. x 6 Sec. (324 lbs.). Squegg Lumbrical Pinch L 35 lbs. x 6 Sec. (210 lbs.), 35 lbs. x 6 Sec. (210 lbs.) & R 38 lbs. x 6 Sec. (228 lbs.), 35 lbs. x 6 Sec (210 lbs.). Advanced Burn Machine (weighs 12 lbs. + has 12 lbs. resistance to turning): Rotational Punches x 70 Sec. (1680 lbs.), Horizontal Rotation Arm Cross x 70 Sec. (1680 lbs.), Supination Pronation Curl x 70 Sec. (1680 lbs.) Workout Total = 135,987 lbs.

June 27, 2026 Bench Press: 5 sets x 5 reps with 135 pds Pull-Up/Lat Pulldown: 4 sets x 10 reps Incline Dumbbell Press: 3 sets x 10 reps with 45 pds Barbell Row: 4 sets x 10 reps with 70, 75 and 80 pds Arms and Back Triceps Pushdown: 3 sets x 10 reps with 40, 50 and 60 pds Barbell Curl: 3 sets x 10 reps with 40, 45 and 50 pds Deadlift - 3 sets 135 for 5 reps Pull-Up - 5 sets for 12 reps - minus 40 pds Barbell Row - 85 pds - 3 sets of 12 reps Kettlebell Row - 45 pds - 12 reps - 3 sets. Hanging Leg Raise: 3 sets x 10 reps Spinner Bike 45 minutes at 75rpms. 50ft (15m) Dual KB Farmers Lunges - 45 pds. 15 Banded Triceps Extensions with 25 pd band - 3 sets. Dips on assisted machine- 10 sets - 12 reps - 45 pds. June 28, 2026 LEGS: Squat: 5 sets x 5 reps with 85, 105, 135, 155 and 185 pds. Romanian Deadlift: 4 sets x 10 reps with 135 pds Leg Extensions or Bulgarian Split Squats: 3 sets x 10 reps Hanging Leg Raise: 3 sets x 10 reps Assault Bike 45 minutes at 95rpms.