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I went with a new Coach workout yesterday and it was a good one: https://www.youtube.com/watch?v=Abxs3A3iMZw&t=235s ~THE WORKOUT~ (a) Offset Power Snatch to Thruster (3 reps/side) (b) Offset Snatch (3 reps/side) (c) Offset Rack Squat (3 reps/side) (d) Offset Push Press (3 reps/side) (e) Pause Chin Up (3 reps) (f) Chin Up (3 reps) [Perform 3 Rds. - Rest 2-3 min. b/w each] I used a 20 kg bell for this one. And I can't do chin ups because of the way my shoulder was put back together a few years back . . . my arm can't get to the right angle for it . . . hard to explain. So I did 3 pull ups and then 3 ring pull ups instead of the pause chin up and the chin ups.

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!!

4/4/2026 Biceps Incline Dumbbell Curl - 3 sets of 15 reps with 25 pounds, 1. Hammer Curl - 3 sets of 15 reps with 20, 17.5 and 12.5 pounds 2. Barbell Curl -   5 sets of 20 reps with 25 pounds 3. Preacher Curl - 3 sets of 15 reps with 20 pounds 4. Concentration Curl - 5 sets of 15 reps with 25 pounds Hammer Strength Triceps – 1. KB Extensions - 3 sets of 15 reps -w 35 pds. 2. Cable pushdowns – 3 sets of 15 reps -40 pounds. 3. DB extensions – 3 sets of 15 reps – 20 pounds 4. Close grip bp with 75 pounds – 3 sets of 12 reps. 5. Rope reverse presses – 3 sets of 20 reps – 45 pounds. 4/5/2026 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. 4/6/2026 Chest – 1. 1.Incline BP on Smyth machine – 5 sets of 8 reps – 115, 125, 135, 145,and last set with 85 for 25 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. 4/7/2026 1. Deadlifts145,and last set with 105 for 25 reps. 2. Lat pulldowns – 5 sets – 15 reps – 20 pounds. 3. KBs flat bp– 30, 35, 40 and 45 pounds for 6 reps. 4. Spinner bike – 60 minutes – 90 bpm. 5. Assault bike– 40 minutes – 95 bpm

04/13/2026 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.), x 3 with 3 Sec. Top Hold Each (1440 lbs.). Wrist Plank x 30 Sec. (3000 lbs.). Plank Pull Bomber x 5 (1000 lbs.). Bear Squat to Balls of Feet with Forearms on Floor Back and Forth x 15 in 26 Sec. (750 lbs.). Automatic Exerciser 40 lbs. (equivalent to 2565 lbs.) Health Lift Hold x 22 Sec. (56,430 lbs.), Health Lift x 12 in 22 Sec. (30,780 lbs.). KB 26 lbs. Snatch x 10 Each Hand in 52 Sec. (520 lbs.). 4 Min. 33 Sec., No Rest: KB 26 lbs. One Hand High Pull x 20 Each (1040 lbs.) + KB 26 lbs. Two Handed Swing x 20 (520 lbs.) + 2 KB 26 lbs. DL x 20 (1040 lbs.) + KB 26 lbs. Side Swing x 40 (1040 lbs.) + 2 KB 26 lbs. Skier Swing x 40 (2080 lbs.) = 5720 lbs. Total. Camel x 1 Min. (1500 lbs.). LIT Recovery Body Flow 4, 5 stretches x 60 Sec. Each, 2350 lbs. Total Weight Lifted, 21 Cal.: supine knee pull, butterfly stretch, seated forward bend, seated spinal twist L, seated spinal twist R. Another 23 flights. After Supper Solid Baoding Balls x 25 in 3 Planes in both directions for Both Hands (89 lbs.). Powerstick Horizontal x 60 Each (900 lbs.). IGrip Push 54 bs. x 12 Sec. (648 lbs.). Pull 35 lbs. x 12 Sec. (420 lbs.). IGrip Push 57 bs. x 12 Sec. (684 lbs.). Pull 39 lbs. x 12 Sec. (468 lbs.). Burn Machine x 50 Sec. Each Direction (1200 lbs.). Workout Total = 110,299 lbs.