Workouts – 4/14/2026 to 4/18/2026 4/14/2026 Assault bike – 50 minutes for 120 bpm max Shoulders: 1. Pes dec – 3 sets of 15 reps with 30 pds. 2. BB press behind neck – 3 sets – 8 reps with 90 pds Back 1. KB pullover – 3 sets – 15 reps. 55 pounds. 2. Lat pulldowns: 5 sets 15 reps. 85 pounds 3. KB row- 55 pounds 3 sets of 12 reps. 4/15/2026 Chest – 1. 1.Incline BP on Smyth machine – 5 sets of 8 reps – 125, 135, 145, 145,and last set with 85 for 35 reps. 2. Hammer strength – 3 sets – 90, 115, 135 – 7 reps [per set. 3. Pec dec – 3 sets – 15 reps – 90 pounds. 4. KBs squats – 3 sets, 35, 40 and 45 pounds for 6 reps. 5. 3 sets rope crunches with 60 pounds. 6. KB pullovers – 3 Sets 15 reps with 35 ds, super setter with 10 kb flyes -3 sets Finisher - Dips – assisted subtract 70 pounds. 5 sets of 15 rep’s full stretch. 4/16/2026 1. Deadlifts145,and last set with 105 for 25 reps. 2. Lat pulldowns – 5 sets – 15 reps – 20 pounds. 3. Pullups - 7 sets for 10 reps. 4. KBs flat bp– 30, 35, 40 and 45 pounds for 6 reps. 5. Spinner bike – 60 minutes – 90 bpm. 6. Assault bike– 40 minutes – 95 bpm 4/17/2026 Chest - TWO DAYS IN A ROW FOR CHEST. 1. Hammer strength Bench Press – 3 sets – 90, 115, 135 – 7 reps [per set. 2. Pec dec – 3 sets – 15 reps – 90 pounds. 3. KBs – BP – 3 sets, 35, 40 and 45 pounds for 6 reps. 4. 3 sets rope crunches with 60 pounds. 5. Chin up. – 3 sets 15 reps. 6. Spinner bike – 40 minutes intense – 120 BPM. Upper chest dumbbell workout looks: 1. Incline Bench Press: 4 sets -10 reps 2. Chest – Incline BP on Smyth – 6 sets125, 135, 145,  145, and 105. 3. Incline Dumbbell Fly: 3 sets -12 reps 4. Decline Deficit Push-up: 3 sets -12 reps 5. Standing Upward Fly Incline Squeeze Press: 3 sets x 10-12 reps 6. Smyth Machine pushups – 5 sets - using bar for 15 reps. Decrease bar to lower bracket for each set. Abs – 7. 3 sets rope timed 2 minutes. Crunches with 60 pounds. 8. Chin up hangs 75 seconds. – 3 9. Dips – assisted subtract 70 pounds. 5 sets of 15 rep’s full stretch.

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

Fo all of my guys out there experiencing nagging shoulder pain when pressing, PLEASE give this a try before ditching either horizontal or vertical pressing…It’s done wonders for me and some of my 1-on-1 clients and will do the same for you!

04/23/2026 AM Hand Rehab Postop No Resistance. Genioglossus and Platysma exercises. Kegel Exercises. 4 flights. PM Heavyhands 2 (DB 5 lbs. + Wrist Weight 3 lbs. = 8 lbs.) x 0.53 Miles in 20 Min. (10,243 lbs.). TactFit Mobility #6 Exercises x 1 Min. Each: I- Mobility Warm Up x 1 Min. Each - Elbow Rotations both directions, Shoulder Rotations Forward, Gunslinger, Inside Hip Rotations, Outside Knee Circles, Spinal Rotations both directions. KB 22 lbs. Snatch x 20 Each in 98 Sec. (880 lbs.). Another 7 flights. After Supper Solid Baoding Balls x 25 in 3 Planes in both directions for Both Hands (89 lbs.). Squegg Isometric Grip L 48 lbs. x 6 Sec. (288 lbs.), 49 lbs. x 6 Sec. (294 lbs.) + R 51 lbs. x 6 Sec. (306 lbs.), 52 lbs. x 6 Sec. (312 lbs.). Squegg Isometric Lumbrical Pinch L 33 x 6 (198 lbs.), 34 lbs. x 6 Sec. (204 lbs.) + R 33 lbs. x 6 Sec. (198 lbs.), 24 lbs. x 6 Sec. (144 lbs.), 36 x 6 Sec. (216 lbs.). Workout Total = 13,372 lbs.

04/22/2026 AM Hand Rehab Postop No Resistance. Genioglossus and Platysma exercises. Kegel Exercises. 8 flights. PM 2 Evnik Teen x 3 Min. (1611 lbs.): 537 Total Punches, 126 Heavy L, 147 Heavy R, Speed 8.75 km/h, Score 8090. 2 KB 41 lbs. + 2 Black Bands (200 lbs.) = 1 Green Band (50 lbs.) = 332 lbs. DL x 12 in 22 Sec. (3984 lbs.). Automatic Exerciser 40 lbs. (2565 lbs. equivalent) Health Lift Hold x 20 Sec., x 12 Sec. = 32 Sec. Total = 82,080 lbs. TactFit Yoga 18 Exercises x 1 Min Each: Drill Bit Cobra (3000 lbs.), Down Dog (6000 lbs.), Basic Shoulder Bridge (3000 lbs.), Forearm Frogger (1500 lbs.), Pigeon R & L (1500 lbs.), Standing Side Bend R & L (1500 lbs.), Standing Forward Fold, (1500 lbs.), Twisted Chair R & L (6000 lbs.), Clasped Hand Shoulder Bridge (3600 lbs.), Extended Table (3000 lbs.), Kneeling Lunge R & L (1500 lbs.), Threading Arm R & L (300 lbs.), Clasped Hand Standing Back Bend (1500 lbs.), Seated Spinal Twist R & L (1500 lbs.), Upward Facing Dog (6000 lbs.), Seated Split Leg Forward Fold (300 lbs.), Seal Elevated (6000 lbs.), Rocking Boat (3000 lbs.). (TactFit Yoga Total = 50,700 lbs.). Camel x 30 Sec. (750 lbs.). Another 28 flights. After Supper IGrip Push 62 bs. x 12 Sec. (744 lbs.). Pull 39 lbs. x 12 Sec. (468 lbs.). Burn Machine Pronation Supination x 70 Sec. (840 lbs.). Burn Machine Arm Crosses x 70 Sec. (840 lbs.). Burn Machine Push and Pull x 50 Sec. Each Direction (1200 lbs.). Workout Total = 143,217 lbs.