STEPtember is ending tomorrow. 400+k Steps A little leaner A little stronger A little better That's all that matters. Finally got to golf after 5 months even if it was painful both physically & mentally. Hit a PR on a 2 rep Bench Press - 235 (this will be beat immediately) About to cross 2k followers on IG Some solid wins that I am perfectly ok with. Did I blow it out of the water? No Was I consistent on my pursuit of simply being better each day, absolutely. Cheers to the best Month of the year, October. Which brings on the next challenge... SQUATS Who can increase their 3 Rep Max on Squats by Halloween? Winner will receive a prize from their favorite coach, me. Why 3 rep max? Safety. Period. Also efficiency. MUST POST WEEKLY PROGRESS VIDEOS OF SQUATS INCLUDING A STARTING SET OF 3. That's a MINIMUM of 4 videos posted in the community. Also I have been a fitness instructor for over a decade, I can spot a sandbagger from a mile away. So no funny business dorks. Who's in?! Videos from today for absolutely no reason besides letting y'all see what I'm up to. This set of 6 sucked on Smith Machine (also this machines bar is actually resisted up to 45lbs so it's almost like barbell. Tough)

5 Sets - 10, 8, 5(6), 8, 10 Reps I had another rep in me on my 3rd set so I DIDN'T STOP AT THE REP COUNT GIVEN and actually pushed myself. Set 1 & 2 should be your gauges for that 3rd set TOP set which I posted mine below. Leg Press Tips - PULL yourself into your seat, same with leg extensions, and focus purely on the legs and glutes to move the weight. My Sets - 360,450,630,540,450 Lots of volume on a low CNS fatiguing day. Big focus on control through the entire ROM. No Bitch Ass Quarter Reps Have a good weekend. Someone play some golf and post it in here. Cheer me up

I run. That’s my thing. The DC half route hit three of my favorite running routes and the weather was absolute bliss. Hello fall? Now, mobility. I need a full recovery routine so I don’t feel like ass tomorrow.

195,000 Steps so far.... Who's catching me? Still have about 3-5k left today as well 👀 @Nicholas Panjwani wya? @Max Rassman wya? @John Bonilla wya? @John Jenkins this guy probably has 25k total Lil post Vaca / Upper Body Pump Pic for accountability. I KNOW next year I will be a force of nature. Who's with me?

New Week, New Treats Posted are two exercises I did today to start week 4 of the Athletic Body Building Program This days main focus was volume & ROM, Range Of Motion Both exercises show me taking it through full ROM reps then into a pulse. The pulse adds volume/time under tension to allow for more muscle recruitment. Also allows me to technically take it to failure... Twice. Also, working through the hardest part of a lift with control through the depth will not only allow you to get much stronger overall in that exercise, but also allow your tendons to catch to the muscle you are packing on. This will help with less nagging injuries down the road as you increase your strength and can stress the muscles/joints more. Healthy, strong tendons come from ego checks and full ROM Let me know what you are working on this week below Cheers