For years, I was that classic gym rat. Heavy barbell sessions, long hours in the weight room, chasing numbers on the bar. If it didn’t hurt, I thought it didn’t count. But then suddenly everything changed… I got married. My wife got pregnant. And suddenly, spending 90 minutes in the gym every day just wasn’t an option. Honestly? I didn’t want to be the guy The one who sacrifices time with his family just to look good at the beach. That’s when I realized something had to change. I needed a way to train that built real-world strength, kept me lean and powerful, and fit inside a strict time budget… Without wrecking my joints or leaving me too damn drained to play with my kids. So I went back to the drawing board. I asked myself the hard question: what’s the shortest, most efficient way to train… …that still builds muscle, burns fat, and keeps me strong enough for real-life tasks and being a superhero for my kids? And what I discovered changed everything. Short, brutal-in-the-best-way workouts that hit everything at once: strength, conditioning, and fat loss… And it doesn’t require hours in the gym or a stack of supplements. Since then, it’s helped thousands of busy men in their 40s, 50s, and beyond get stronger, leaner, and more athletic While still showing up fully as husbands, dads, and leaders. Now here’s the deal… 99% of men over 40 still have no idea why this works so fast. But once you understand the principle behind it, you’ll never train the same way again. Curious to see what I discovered? Discover the 10-minute training method that works with your hormones Because once you understand it… You’ll realize you’ve been training against your biology this whole time. – MANdler out. P.S. — This isn’t just about the workouts, man. It’s about who you become because of them. When you get your energy and strength back… When you feel capable again… confident in your body, steady in your head…

10/16 - legs - extensions - five sets with 115 for 15 reps; squats - 5 sets - 8 reps - 135, 145, 155, 175, 195 and closeout with 95 for 20 reps. lunges- 30 pound Kbs - 3 sets go 8 repps. spinner nike - 50 minutes - bpm 92. rope curls - abs - 3 sets - for 2 minutes with 55 pounds. 10/17 - chest - incline hammer strength machine - six sets - 8 reps - 90, 90, 100, 100, 110, 110. Smyth machine -five sets - max of 5 reps - 135, 145, 155, 165 and 185. Pec dec - 5 sets - 12 reps - 115 pounds. spinner bike - 35 minutes - 8 miles. 10/18 - arms Arms – Biceps: This routine I love for mind muscle connection. Supinated Dumbbell Curl – 3 sets of 12 reps with 25 pounds. Incline Dumbbell Curl - 3 sets of 12 reps with 25 pounds Hammer Curl - 3 sets of 12 reps with 25 pounds Barbell Curl - 5 sets of 12 reps with 25 pounds Preacher Curl - 3 sets of 15 reps with 20 pounds Concentration Curl - 5 sets of 15 reps with 20 pounds db Cable Curl - 3 sets of 12 reps with 30 pounds High Cable Curl - 3 sets of 12 reps with 20 pounds. Triceps – · Cable pushdowns – 3 sets of 15 reps -40 pounds. · DB extensions – 3 sets of 15 reps – 20 pounds · Close grip bp with 95 pounds – 3 sets of 12 reps. farmers walk with 50 pound Kbs - 94 feet for five trips.

20 Minutes, how many Navy Seal burpees can you do? Today I got 58. The goal is 60. AHHHHHHH!!! That is 2 better than my last attempt, but damnit! Gains at this rep level are insanely hard to get. I was attempting a pace of 3 per minute. This is sustainable until you get to around minute 11 and 12 and then it becomes a real struggle. So maybe next time I try for 4 or 5 per minute for as many minutes as I can in the beginning, and then my pace can slow in the second half. I will figure it out. Next time!

Still giving my ripped calluses time to heal, although they are healing way faster than expected, so I did another old Iron Wolf workout today. Workout as follows: Round 1: 25 six count burpees 26 alternating hand to toe touches 25 sumo squats 25 two count Russian twists 25 six count burpees Round 2: 25 six count burpees 25 four count flutter kicks 26 forward lunges 26 reverse lunges 25 two count mountain climbers 25 six count burpees Round 3: 25 six count burpees 25 leg raises 26 forward lunges with twist 26 curtsy lunges 26 high crunches 25 six count burpees This took me roughly 45 minutes. Gassed.

9/14 - Rowing machine - 35 minutes - heart rate - 94 Assault bike - 70 minutes - 16 miles and high heart rate - >90. 9/15 Biceps - Progession db curls 10 sets of 8 reps with 30, 30, 25, 25, 22.5, 22.5, 20, 20 and one set of 30 for 5 reps. Hammer strength biceps curl - 5 sets of 25 , 30, 35, 40 and 45 for 8 reps. KB Farmers walk for 50 feet for three sets. each set lasted 2 minutes. Triceps - Rope pushdown - 5 sets with 70 pounds for 15 reps. 9/16 - Chest - ten sets of 20 pushups with perfect push up bars.