Walked 3 miles this morning with two 3# weights instead of my coffee - changing things up a bit

They are both highly useful. Machines are great for: - When you don’t have a spotter - Are rehabbing an injury - You want to thoroughly isolate a muscle Free Weights: - Build “real” strength - Help build all the stabilizer muscles - Help prevent injury by building joint integrity For guys over 40, don’t get caught in the trap of just using machines. They are comfortable, but as we age, building the stabilizer muscles is critical if we want to perform well in real life as we age

Ice baths post-workout can blunt hypertrophy. Best time is first thing in the morning or before bed, but not within a 6 hours period after weight training. Who here uses cold exposure - and how often? What's your experience been?

Well guys today is the start of upping my game . Motivation has been waining , Ronin fitness is just spark I have been needing . I’m sure someone can relate, keeping the motivation on point when you workout alone can be difficult at times. Up at 5:00 today , A preliminary core workout, and tonight going to have some fun , shoulders and arms . Going to get it done guys!&

The upper/lower 4 day/week split is one of the best, time tested workout splits there is, and 4 days a week is doable for most guys. For this particular workout routine, I've tweaked the standard split and differentiated the two workouts, so they are not exactly the same on M/T and T/F, and slightly different focuses. (All working sets done to failure. Focus on form and full range of motion. 1 second up/2 seconds down rep cadence.) Monday - Lower Body (Glute/Hamstring/Posterior Chain dominant) Leg Press (wide stance) - 3 sets x 8-12 reps Hip Thrust - 2 sets x 8-12 reps Romanian Deadlift - 2 sets x 10-15 reps Leg Curl (seated or lying) - 2 sets x 10-15 reps Standing Calf Raises - 2 sets x 15-12 reps Ab Crunches - 3 sets x 10-20 reps 20-30 minutes cardio - Low Intensity (Incline Walk or Stationary Bike) Tuesday - Upper Body (Back/Chest Dominant) Dumbbell Bench Press - 2 sets x 8-12 reps Incline Bench Press (Machine or Dumbbells) - 2 sets x 8-12 reps Lat Pulldown (Wider Grip) - 2 sets x 8-12 reps Machine Row - 2 sets x 8-12 reps Seated Dumbbell Shoulder Press - 2 sets x 8-12 reps Bicep Curl (Straight Bar or Dumbbell) - 2 sets x 6-10 reps Seated Overhead Dumbbell Tricep Extension - 2 sets x 8-12 reps 20-30 min Cardio - Moderate Intensity (Incline Walk or Stair Climber) Thursday - Lower Body (Quad Dominant) Leg Extensions - 2 sets x 15-18 reps Leg Press (Narrow Stance) - 2 sets x 8-12 reps Hack Squat - 2 sets x 8-12 reps Standing Calf Raise (Or Donkey Calf Raises) - 2 sets x 15-20 reps Machine or Cable Crunches - 3 sets x 10-12 reps 20-30 min Cardio - Low Intensity (Incline Walk or Stationary Bike) Friday - Upper Body (Shoulder/Bicep/Tricep Dominant) Lateral Raises w/Dumbbells - 2 sets x 12-15 reps Machine Shoulder Press - 2 sets x 8-12 reps Rear Delt Flys (Machine or Dumbbells) - 2 sets x 10-12 reps Tricep Pushdowns - 3 sets x 8-12 reps Bicep Machine Curls - 3 sets x 8-12 reps 20-30 min Cardio - Moderate Intensity (Incline Walk or Stair Climber)