Super sets Back 1. Single Arm Dumbbell Rows 5 X 10-12 reps / 45-60 seconds’ rest 2. Bent Over Smith Machine Rows 5 X 10-12 reps / 45-60 seconds’ rest 3. Lying Dumbbell Pullovers 5 X 10-12 reps / 45-60 seconds’ rest 4. Reverse Grip Pulldown "Finisher Sets" 5 X 10-12 reps / 30 seconds’ rest 5. Hammer strength Chest presses 5 X 10-12 reps / 30 seconds’ rest Chest 1. Incline Cable Fly "Feel Sets" 5 X 10-12 reps / 30 seconds rest / 4 second negatives 2. Incline Machine Press 5 X 10-12 reps / 30 seconds rest / 4 second negatives 3. Flat Dumbbell Press 5 X 10-12 reps / 30 seconds rest / 4 second negatives 4. Lying Dumbbell Pullovers 5 X 10-12 reps / 30 seconds rest / 4 second negatives 5. Pec-Dec "Finisher Sets" 5 X 10-12 reps / 30 seconds rest / 4 second negatives

Seems I got a lot of guys here who appreciate throwing back some liquid courage. No judging here, because I'm in the same boat! Watch this video if you wanna know the way to make sure that you can fit drinking into your game plan WITHOUT derailing the gains train... Before you leave, make sure to list YOUR drink of choice below!

Today's workout was a 15 minute AMRAP. I used a 20 kg bell for all exercises. 1. Thrusters (4 x per side) 2. One Hand Swings (6 x per side) 3. Dead Lifts (8 x per side) 4. Snatches (10 x per side) I finished 3 rounds in just over 15 minutes. Finisher was push-ups until failure.

04/26/2026 AM Hand Rehab Postop No Resistance. Genioglossus and Platysma exercises. Kegel Exercises. 8 flights. PM Ring Pull Up x 5 with 3 Sec. Top Hold Each (2400 lbs.). 2 Evnik x 3 Min. (2325 lbs.): 465 Total Punches, 127 Heavy L, 144 Heavy R, Speed 7.46 km/h, Score 6690. Plank Pull Bomber x 5 in 78 Sec. (1000 lbs.). Bear Squat to Balls of Feet with Forearms on Floor Back and Forth x 5 in 6 Sec. (250 lbs.). Automatic Exerciser 40 lbs. (2565 lbs. equivalent) Health Lift Hold x 24 Sec. Total (61,560 lbs.).2 CB 10 lbs. Side Swing x 120 in 106 Sec. (2400 lbs.). Another 15 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 Blue Band (10 lbs.) x 30 with 3 Sec. Hold On Each Rep) x 2 Each (3600 lbs.). Squegg Grip L 37 lbs. x 30 (1110 lbs.), 44 lbs. x 30 (1320 lbs.) & R 35 lbs. x 30 (1050 lbs.), 37 lbs. x 30 (1110 lbs.). Squegg Lumbrical Pinch L 29 lbs. x 30 (870 lbs.), 33 lbs. x 30 (990 lbs.) & R 29 lbs. x 30 (870 lbs.), 31 lbs. x 30 (930 lbs.). Workout Total = 81,874 lbs.

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