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Up at 4:30 with the red dog. No sweat. Since the gym is off-limits today, I kept the engine humming with some fasted cardio. I hit the garage at 4:45 skipped the TV, and dialed into some heavy bass to get the mood right. I spent that hour power-walking while deep-diving into the latest...

Day 3: Lower Body & Core Devastation Status: Post-Rest Protocol -7 Days Off-| Recovery Note: 3h 45m sleep *Watch data suspecting and considering CPAP ExerciseSetsRepsWeight/Notes Romanian Deadlifts410, 8, 8, 8140 lbs. Deep stretch focus- kept lower back loose. Felt strong. Smith Machine...

It’s Day 2 back in the gym. Honestly, after taking 7 days off to deal with our loss, I needed this. Today is the Super Bowl, but I’m skipping the game to get this Pull session in......just a normal day for me. And both teams suck! I can definitely tell I had that extra time off because I’ve got...

So starting off my day with cardio as always. Normally I’d be hitting this in the AM, but after being off for 7 days to deal with a loss in the family, just getting here at all feels like a win. It’s been a brutal week of stress and I definitely haven't been eating enough,mostly just grabbing...

Day 2: Pull (Back, Biceps, Rear Delts) Bent-Over Barbell Rows: 4 sets of 8-10 reps. Pull toward your hip for maximum lat activation. Pull-Ups or Lat Pulldowns: 6 sets of 10-20 reps. Use a wide grip to target the lats. Will do unilateral pull downs, keep grip up, pull elbow to hip! Seated Cable...

Day 1: Push (Chest, Shoulders, Triceps) Barbell Bench Press: 4 sets of 10 - 20 reps. Focus on a controlled descent and explosive push. Overhead Press (Barbell or Dumbbell): 4 sets of 8-10 reps. Core stability is key here. Incline Dumbbell Flyes: 4 sets of 12-15 reps. Deep stretch at the bottom...

And last food intake for the night a double scoop of ice-cream pistachio protein 👌

Dinner nothing special lil garlic salt on the rice, and blackened seasoning on the cicken

This normally is a pre-workout snack. But its also one of my favorite things.

Afternoon shake.