July 22, 2026 Pec-Dec - 5 x 10-12 reps / use 85 pds sets / 4 second negatives Incline Smith Machine Press 4 x 10, 8, 7, 6-reps / 115, 120, 135, 145/ Decline Machine Press 4 x 12 reps / 45-60 seconds rest between sets use 115 pds Dips 4 x 10-12 reps Cable Crossover 5 Sets" x 10-12 reps 25 pds on each side. Swim ¼ mile in ocean. July 23, 2026 Incline 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 July 24, 2026 Arms 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 Assault Bike 45 minutes at 95rpms. 50ft (15m) Dual KB Farmers Lunges - 25 pds. 15 Banded Triceps Extensions with 25 pd band - 3 sets. Dips - 10 sets - 12 reps. July 25, 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. Overhead Press: 5 sets x 5 reps with 75 pds Pull-Up/Lat Pulldown: 4 sets x 10 reps with 75, 85, 95 pds and 105 pds. Close-Grip Bench Press 3 sets x 10 reps with 55 pds. Dumbbell Row: 3 sets x 10 reps with 50 pds kbs. Triceps Pushdown: 3 sets x 10 reps Barbell Curl: 3 sets x 10 reps July 26, 2026 LOWER BODY WORKOUT Deadlift: 5 sets x 5 reps with 175 pds. Leg extensions on Smyth machine 5 sets X 15 reps with 85 pds Front Squat: 5 sets x 5 reps with 135 pds Lying Leg Curl: 3 sets x 15 reps with 35 pds Kneeling Ab Wheel Roll-Out: 3 sets x 10 reps Spinner bike 40 minutes for 8 miles.

07/26/2026 AM Hand rehab range of motion exercises. Genioglossus and platysma isometrics. 5 flights of stairs. PM 4 Flights up and down carrying 2 KB 20 lbs. ( 8960 lbs.). 2 Evnik Teen x 3 Min. (1827 lbs.): 609 Total Punches, 184 Heavy L, 196 Heavy R, Speed 8.96 km/h, Score 8950. 7 Flights up and down with Hand ROM exercises. 8 Min. 6 Sec., No Rest: 2 KB 31 lbs. Skier Swing x 100 (6200 lbs.), No Rest, 1 KB 31 lbs. 2 Handed Swing x 100, (3100 lbs.), No Rest, 2 CB 10 lbs. Side Swing x 120 (2400 lbs.). 4 Flights up and down with Hand ROM exercises. Automatic Exerciser 40 lbs. (2565 lbs. equivalent) Health Lift Top Hold x 17 Sec., x 7 Sec., x 6 Sec. = 30 Total (76,950 lbs.). 2 KB 22 lbs. Cleans x 30 in 1 Min.22 Sec. (1320 lbs.). Vibration Plate intensity (9/99) x 7 Min.: Mini and Half Squats Feet Close Together x 1 Min. (2000 lbs.), Feet 5 Inches Apart x 1 Min. (2000 lbs.), Feet 10 Inches Apart x 1 Min. (2000 lbs.); Feet 10 Inches Apart Hip Circles and Side To Side Sway x 1 min. (2000 lbs.); Plank with Hands On Plate x 1 Min (6000 lbs.); High Lunge Presses R & L x 1 Min. Each (6000 lbs.). Supported Bridge x 2 Min. (1200 lbs.). Modified Puppy Pose x 45 Sec. (450 lbs.). Threading The Needle x 45 Sec. Each (900 lbs.). Reclining Hand To Toe Hamstring Stretch x 1 Min. Each (600 lbs.). Knee To Chest Pose x 30 Sec. Each (1500 lbs.). Standing Hands Behind Back One Up One Down holding Light Theraband Pulsing Bottom Hand Downward x 30 Sec. Each (600 lbs.). Standing Snow angels x 30 Sec. (150 lbs.). Ring Dead Hang x 60 Sec. (9300 lbs.). After Supper After Supper Zynex NMES to abs x 40 Min. from 58 mA up to 88 mA for last 21 Min. Advanced Burn Machine (weighs 12 lbs. + has 12 lbs. resistance to turning):) Pronation Supination x 70 Sec. (1680 lbs.). Workout Total = 137,137 lbs.

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

One of the biggest complaints most guys have regarding kettlebell training is how the kettlebell destroys the top of their forearms during the clean. I wanna remedy that for you with 3 simple cues!!! This is a clip from a YouTube video I've got cued up for tomorrow, but I wanted to give you guys the first look. Avoid the pain and get them gains!!! Hands Up...KEEP FIGHTING!!

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!