sergeantmatcscs

20240610 Day 792 Part-1 - “The Butcher’s Nails,” - Normally when I train, it’s a celebration of life. What happened today was an act of rage and spite. It was in defiance of yesterday’s failure and everything I refuse to be - Physically, I was mostly recovered. Maybe 90-95% but psychologically, I was at like 120 - LifeFitness Bike Conditioning, - 30Km/18.66Mi Distance Goal, - Sub-60:00 Minutes Time Goal, - Level-14 resistance, - 433-525 Watts FTP, - BW: 154.4Lbs/70.181Kg, - 6.169-7.480 Watts/Kg FTP, - 19:41, 252Kcal @10Km/6.22Mi First Checkpoint, - Decent time. I was moving at around 433 Watts here. That’s fine but any slower and things’ll end up like they did yesterday so I put some more @$$ into it 😤 - 39:05, 507Kcal @20Km/12.44Mi Second Checkpoint, - Here I was going 450 Watts but I felt slow and that started making me angry. I normally don’t put too much emotional stock into individual training sessions but every once in a while it feels good to weaponize aggression so I switched on some music and turned up the arousal to 11 😠 - 48:47, 636Kcal @25Km/15.55 Third Checkpoint, - I was flying at some of my peak Wattage on the Lifefitness brand bike hitting 524 Watts at this point. From here I just struggled to hold on so I let “The Nails” take me through the final 5K 😡 - 58:29, 765Kcal @30Km/18.66Mi Endpoint, - I finished a (singular) Watt faster at 525 Watts!! That was PEAK Zone-2 for me. I probably couldn’t hold that pace for more than 5K without having to slow back down to mid 400s 💪🏾 - That was a fun conditioning session!! 🤩 - Distance/Time Goal Attained - Afterwards, I did my 100x Toes to Bar and shut it down. Part-2 will have to wait till after work - Link 🔗 to my “Stacking Motivation & Discipline to Habit” video 👇🏾👇🏾 - https://youtu.be/lP7ziCqpxAE?si=UrtJz0RP-jSl4Dra - Link 🔗 to my “Power of Consistency” video 👇🏾👇🏾 - https://youtu.be/pGfu0pcROCU?si=HHfSw-dwata82dR4 - Link 🔗 to my “Conjugate Conditioning” Method 👇🏾👇🏾 - https://youtu.be/BDoEhI1Vy6E?si=Z5vxY13ywnoE9mPY - Link 🔗 to my video on “Making Post-Training Shakes” 👇🏾👇🏾👇🏾 - https://youtu.be/9Il6-cZ6U_8?si=BSnFiNvyl-RQY80H - People are counting on you so take care of yourself 🤙🏿 - Stay in the fight🇺🇸🇰🇪 - If you enjoy my content or find it useful, subscribe to my YouTube, IT’S FREE!! 😃 - Link 🔗 in my bio👇🏿👇🏿👇🏿 - #health #shortvideo #shortsvideo #work #travel #training #sports #shorts #shortsfeed #shortsviral #workout #food #short #life #sport #gym #daily #motivational #warhammer #bodybuilding #lifestyle #trend #exercise #fitness #weightloss #motivation #military #success #mindset

20240609 Day 791 Part-1 - The Trials, - LifeFitness Bike Conditioning, - 25Km/15.55MI Distance Goal, - Sub-52:00 Minutes Time Goal, - Level-14 resistance, - 103-108Rpm - BW: 155.5Lbs/70.681Kg, - 20:01 @10Km/6.22Mi First Checkpoint, - 42:32 @20Km/12.44Mi Second Checkpoint, - 53:36, 610Kcal @25Km/15.55 Finish, - Distance/Time Goal: Failed - Well, that hasn’t happened in a while. Without getting into it, this East Coast trip was… systemically VERY stressful. Yesterday’s 6lb jump and subsequent drop in weight was indicative of this - At any rate, standards exist to keep you honest and this was a temporary step backwards. After my trip back, I’ll have several weeks to catchup with and exceed my previous standards - A “fail” is acceptable. A, “I just didn’t train at all” is not. Consistency is one of my powers after all - I gotta fly back to AZ so it’s just the daily Toes to Bar, 100x (10x10) and done - Link 🔗 to my “Stacking Motivation & Discipline to Habit” video 👇🏾👇🏾 - https://youtu.be/lP7ziCqpxAE?si=UrtJz0RP-jSl4Dra - Link 🔗 to my “Power of Consistency” video 👇🏾👇🏾 - https://youtu.be/pGfu0pcROCU?si=HHfSw-dwata82dR4 - Link 🔗 to my “Conjugate Conditioning” Method 👇🏾👇🏾 - https://youtu.be/BDoEhI1Vy6E?si=Z5vxY13ywnoE9mPY - Link 🔗 to my video on “Making Post-Training Shakes” 👇🏾👇🏾👇🏾 - https://youtu.be/9Il6-cZ6U_8?si=BSnFiNvyl-RQY80H - People are counting on you so take care of yourself 🤙🏿 - Stay in the fight🇺🇸🇰🇪 - If you enjoy my content or find it useful, subscribe to my YouTube, IT’S FREE!! 😃 - Link 🔗 in my bio👇🏿👇🏿👇🏿 - #health #shortvideo #shortsvideo #work #travel #training #sports #shorts #shortsfeed #shortsviral #workout #food #short #life #sport #gym #daily #motivational #warhammer #bodybuilding #lifestyle #trend #exercise #fitness #weightloss #motivation #military #success #mindset

20240608 Day 790 Part-1 - Lifefitness Stepmill, - “The Pain Glove,” - 3+ Miles/6750+ Steps Distance Goal, - Level-15 Setting/123 Steps Per Minute Pace, - 60:00 Minutes/1-Hour Time Goal, - 60:00 Total Time, - 7363 Total Steps, - 1279Kcal Total, - Distance/Time Goal: Attained - 100x Toes to Bar 10x10 - Link 🔗 to my “Stacking Motivation & Discipline to Habit” video 👇🏾👇🏾 - https://youtu.be/lP7ziCqpxAE?si=UrtJz0RP-jSl4Dra - Link 🔗 to my “Power of Consistency” video 👇🏾👇🏾 - https://youtu.be/pGfu0pcROCU?si=HHfSw-dwata82dR4 - Link 🔗 to my “Conjugate Conditioning” Method 👇🏾👇🏾 - https://youtu.be/BDoEhI1Vy6E?si=Z5vxY13ywnoE9mPY - Link 🔗 to my video on “Making Post-Training Shakes” 👇🏾👇🏾👇🏾 - https://youtu.be/9Il6-cZ6U_8?si=BSnFiNvyl-RQY80H - People are counting on you so take care of yourself 🤙🏿 - Stay in the fight🇺🇸🇰🇪 - If you enjoy my content or find it useful, subscribe to my YouTube, IT’S FREE!! 😃 - Link 🔗 in my bio👇🏿👇🏿👇🏿 - #health #shortvideo #shortsvideo #work #travel #training #sports #shorts #shortsfeed #shortsviral #workout #food #short #life #sport #gym #daily #motivational #warhammer #bodybuilding #lifestyle #trend #exercise #fitness #weightloss #motivation #military #success #mindset

20240607 Day 789 Part-1 - The Grandfather’s Gifts, - LifeFitness Bike Conditioning, - 30Km/18.66Mi Distance Goal, - Sub-60:00 Minutes Time Goal, - Level-14 resistance, - 109-111RPM, - BW: 156.2Lbs/71Kg, - 18:58, 235Kcal @10Km/6.22Mi First Checkpoint, - 37:54, 469Kcal @20Km/12.44Mi Second Checkpoint, - 47:26, 587Kcal @25Km/15.55 Third Checkpoint, - 56:32, 704Kcal @30Km/18.66Mi Endpoint, - Distance/Time Goal Attained - This was a “Lifefitness” model bike but a slightly different one. I couldn’t track Wattage so I just made sure I exceeded 100RPM the entire session and that almost made it worse 😂 - I ended up with a Top-3 time, possibly a PR once I review my records. I wish I could have tracked some FTPs for that run but it’s all good. The times speak for themselves - After the bike I did my 100x Toes to Bar and then headed up to Maryland to prep for Saturday’s classes - Link 🔗 to my “Stacking Motivation & Discipline to Habit” video 👇🏾👇🏾 - https://youtu.be/lP7ziCqpxAE?si=UrtJz0RP-jSl4Dra - Link 🔗 to my “Power of Consistency” video 👇🏾👇🏾 - https://youtu.be/pGfu0pcROCU?si=HHfSw-dwata82dR4 - Link 🔗 to my “Conjugate Conditioning” Method 👇🏾👇🏾 - https://youtu.be/BDoEhI1Vy6E?si=Z5vxY13ywnoE9mPY - Link 🔗 to my video on “Making Post-Training Shakes” 👇🏾👇🏾👇🏾 - https://youtu.be/9Il6-cZ6U_8?si=BSnFiNvyl-RQY80H - People are counting on you so take care of yourself 🤙🏿 - Stay in the fight🇺🇸🇰🇪 - If you enjoy my content or find it useful, subscribe to my YouTube, IT’S FREE!! 😃 - Link 🔗 in my bio👇🏿👇🏿👇🏿 - #health #shortvideo #shortsvideo #work #travel #training #sports #shorts #shortsfeed #shortsviral #workout #food #short #life #sport #gym #daily #motivational #warhammer #bodybuilding #lifestyle #trend #exercise #fitness #weightloss #motivation #military #success #mindset

20240606 Day 788 Part-1 - Matrix Stepmill 3Mi/6750+ Steps, - Level-17 of 20, - 117-124 Steps Per Minute, - BW: 156.2Lbs/71Kg, - 309-327 Watts FTP, - 4.352-4.605 Watts/Kg FTP, - 60:00 Minutes, - 1001Kcal, - 7146 Steps Total - 100x Toes to Bar (10x10) - Link 🔗 to my “Stacking Motivation & Discipline to Habit” video 👇🏾👇🏾 - https://youtu.be/lP7ziCqpxAE?si=UrtJz0RP-jSl4Dra - Link 🔗 to my “Power of Consistency” video 👇🏾👇🏾 - https://youtu.be/pGfu0pcROCU?si=HHfSw-dwata82dR4 - Link 🔗 to my “Conjugate Conditioning” Method 👇🏾👇🏾 - https://youtu.be/BDoEhI1Vy6E?si=Z5vxY13ywnoE9mPY - Link 🔗 to my video on “Making Post-Training Shakes” 👇🏾👇🏾👇🏾 - https://youtu.be/9Il6-cZ6U_8?si=BSnFiNvyl-RQY80H - People are counting on you so take care of yourself 🤙🏿 - Stay in the fight🇺🇸🇰🇪 - If you enjoy my content or find it useful, subscribe to my YouTube, IT’S FREE!! 😃 - Link 🔗 in my bio👇🏿👇🏿👇🏿 - #health #shortvideo #shortsvideo #work #travel #training #sports #shorts #shortsfeed #shortsviral #workout #food #short #life #sport #gym #daily #motivational #warhammer #bodybuilding #lifestyle #trend #exercise #fitness #weightloss #motivation #military #success #mindset

20240605 Day 787 Part-1 - Matrix Stepmill 3Mi/6750+ Steps, - Level-17 of 20, - 117-124 Steps Per Minute, - BW: 155Lbs/70.454Kg, - 304-322 Watts FTP, - 4.314-4.570 Watts/Kg FTP, - 60:00 Minutes, - 992Kcal, - 7129 Steps Total - The classic Matrix Stepmill. This one needed some maintenance and had some issues maintaining the Level-17 of 20 pace I expected of it. At some points it was acting like it was going to fall out 😂 - After conditioning I found a rack and did my daily 100x Toes to Bar (10x10) - Link 🔗 to my “Stacking Motivation & Discipline to Habit” video 👇🏾👇🏾 - https://youtu.be/lP7ziCqpxAE?si=UrtJz0RP-jSl4Dra - Link 🔗 to my “Power of Consistency” video 👇🏾👇🏾 - https://youtu.be/pGfu0pcROCU?si=HHfSw-dwata82dR4 - Link 🔗 to my “Conjugate Conditioning” Method 👇🏾👇🏾 - https://youtu.be/BDoEhI1Vy6E?si=Z5vxY13ywnoE9mPY - Link 🔗 to my video on “Making Post-Training Shakes” 👇🏾👇🏾👇🏾 - https://youtu.be/9Il6-cZ6U_8?si=BSnFiNvyl-RQY80H - People are counting on you so take care of yourself 🤙🏿 - Stay in the fight🇺🇸🇰🇪 - If you enjoy my content or find it useful, subscribe to my YouTube, IT’S FREE!! 😃 - Link 🔗 in my bio👇🏿👇🏿👇🏿 - #health #shortvideo #shortsvideo #work #travel #training #sports #shorts #shortsfeed #shortsviral #workout #food #short #life #sport #gym #daily #motivational #warhammer #bodybuilding #lifestyle #trend #exercise #fitness #weightloss #motivation #military #success #mindset

20240604 Day 786 Part-1 - Matrix Climbmill Conditioning, - 3+ Miles/6750+ Steps Distance Goal, - 60:00+ Minutes/1+ Hour Time Goal, - Level-17 Setting/120 Steps Per Minute Pace, - 61:00 Minutes Total Time, - 7301 Total Steps, - 1006Kcal - Post-Conditioning I did my daily 100x Toes to Bar then grabbed an Uber to the airport - Link 🔗 to my “Stacking Motivation & Discipline to Habit” video 👇🏾👇🏾 - https://youtu.be/lP7ziCqpxAE?si=UrtJz0RP-jSl4Dra - Link 🔗 to my “Power of Consistency” video 👇🏾👇🏾 - https://youtu.be/pGfu0pcROCU?si=HHfSw-dwata82dR4 - Link 🔗 to my “Conjugate Conditioning” Method 👇🏾👇🏾 - https://youtu.be/BDoEhI1Vy6E?si=Z5vxY13ywnoE9mPY - Link 🔗 to my video on “Making Post-Training Shakes” 👇🏾👇🏾👇🏾 - https://youtu.be/9Il6-cZ6U_8?si=BSnFiNvyl-RQY80H - People are counting on you so take care of yourself 🤙🏿 - Stay in the fight🇺🇸🇰🇪 - If you enjoy my content or find it useful, subscribe to my YouTube, IT’S FREE!! 😃 - Link 🔗 in my bio👇🏿👇🏿👇🏿 - #health #shortvideo #shortsvideo #work #travel #training #sports #shorts #shortsfeed #shortsviral #workout #food #short #life #sport #gym #daily #motivational #warhammer #bodybuilding #lifestyle #trend #exercise #fitness #weightloss #motivation #military #mindset #success

20240603 Day 785 Part-2 - Post-Conditioning Legs - First up for the wheels, I hit some Rear-Foot Elevated Split Squats. This exercise wins on so many levels. You get quality, complete leg training without axial fatigue. You can bias the movement to either more of a quad focus or glute/hamstring. The best part is the massive transfer to most sport since life usually happens on 1 leg 🤷🏾‍♂️ - Next, I did Seated Calf Raises on the Hammer Strength rig. These I feel get a bad rap since most people are concerned with primarily gastrocs development and so do either standing calves and/or rely on genetics and do nothing. I’ve found that high volume soleus work has been tremendous for ankle stability and injury prevention from missteps, drops and the occasional rolled ankle - Link 🔗 to my “Stacking Motivation & Discipline to Habit” video 👇🏾👇🏾 - https://youtu.be/lP7ziCqpxAE?si=UrtJz0RP-jSl4Dra - Link 🔗 to my “Power of Consistency” video 👇🏾👇🏾 - https://youtu.be/pGfu0pcROCU?si=HHfSw-dwata82dR4 - Link 🔗 to my “Conjugate Conditioning” Method 👇🏾👇🏾 - https://youtu.be/BDoEhI1Vy6E?si=Z5vxY13ywnoE9mPY - Link 🔗 to my video on “Making Post-Training Shakes” 👇🏾👇🏾👇🏾 - https://youtu.be/9Il6-cZ6U_8?si=BSnFiNvyl-RQY80H - People are counting on you so take care of yourself 🤙🏿 - Stay in the fight🇺🇸🇰🇪 - If you enjoy my content or find it useful, subscribe to my YouTube, IT’S FREE!! 😃 - Link 🔗 in my bio👇🏿👇🏿👇🏿 - #health #shortvideo #shortsvideo #work #travel #training #sports #shorts #shortsfeed #shortsviral #workout #food #short #life #sport #gym #daily #motivational #warhammer #bodybuilding #lifestyle #trend #exercise #fitness #weightloss #motivation #military #abs #success

20240603 Day 785 Part-1 - The Grandfather’s Gifts, - LifeFitness Bike Conditioning, - 30Km/18.66Mi Distance Goal, - Sub-60:00 Minutes Time Goal, - Level-14 resistance, - 457-474 Watts FTP, - BW: 155.9Lbs/70.863Kg, - 6.449-6.688 Watts/Kg FTP, - 19:54, 250Kcal @10Km/6.22Mi First Checkpoint, - 39:40, 500Kcal @20Km/12.44Mi Second Checkpoint, - 49:32, 627Kcal @25Km/15.55 Third Checkpoint, - 59:22, 755Kcal @30Km/18.66Mi Endpoint, - Distance/Time Goal Attained - Post-Conditioning I began with a Minute+ Quadruplex/Birddogs each side followed by the daily 100x Toes to bar (10x10) - Link 🔗 to my “Stacking Motivation & Discipline to Habit” video 👇🏾👇🏾 - https://youtu.be/lP7ziCqpxAE?si=UrtJz0RP-jSl4Dra - Link 🔗 to my “Power of Consistency” video 👇🏾👇🏾 - https://youtu.be/pGfu0pcROCU?si=HHfSw-dwata82dR4 - Link 🔗 to my “Conjugate Conditioning” Method 👇🏾👇🏾 - https://youtu.be/BDoEhI1Vy6E?si=Z5vxY13ywnoE9mPY - Link 🔗 to my video on “Making Post-Training Shakes” 👇🏾👇🏾👇🏾 - https://youtu.be/9Il6-cZ6U_8?si=BSnFiNvyl-RQY80H - People are counting on you so take care of yourself 🤙🏿 - Stay in the fight🇺🇸🇰🇪 - If you enjoy my content or find it useful, subscribe to my YouTube, IT’S FREE!! 😃 - Link 🔗 in my bio👇🏿👇🏿👇🏿 - #health #shortvideo #shortsvideo #work #travel #training #sports #shorts #shortsfeed #shortsviral #workout #food #short #life #sport #gym #daily #motivational #warhammer #bodybuilding #lifestyle #trend #exercise #fitness #weightloss #motivation #military #abs #success

20240602 Day 784 Part-1 - Matrix Climbmill Conditioning, - 3+ Miles/6750+ Steps Distance Goal, - 60:00+ Minutes/1+ Hour Time Goal, - Level-17 Setting/120 Steps Per Minute Pace, - 61:00 Minutes Total Time, - 7300 Total Steps - “Climbmill” huh? Similar to the regular Matrix Stepmill. I neglected to reference the calories but that doesn’t matter as long as I get the hour plus in at around 120 steps per minute 🤷🏾‍♂️ - Post-Conditioning I first did some Birddog/Quadruplex at a Minute+ each side followed by my daily 100x Toes to Bar (10x10) - Nice little gym my new Apartment Complex has - Link 🔗 to my “Protein AND Carbs for More Growth” video 👇🏾👇🏾 - https://youtu.be/9SGBeG0zRUM?si=Zgfzy95vR-506fZv - Link 🔗 to my “Power of Consistency” video 👇🏾👇🏾 - https://youtu.be/pGfu0pcROCU?si=HHfSw-dwata82dR4 - Link 🔗 to my “Conjugate Conditioning” Method 👇🏾👇🏾 - https://youtu.be/BDoEhI1Vy6E?si=Z5vxY13ywnoE9mPY - Link 🔗 to my video on “Making Post-Training Shakes” 👇🏾👇🏾👇🏾 - https://youtu.be/9Il6-cZ6U_8?si=BSnFiNvyl-RQY80H - People are counting on you so take care of yourself 🤙🏿 - Stay in the fight🇺🇸🇰🇪 - If you enjoy my content or find it useful, subscribe to my YouTube, IT’S FREE!! 😃 - Link 🔗 in my bio👇🏿👇🏿👇🏿 - #health #shortvideo #shortsvideo #work #travel #training #sports #shorts #shortsfeed #shortsviral #workout #food #short #life #sport #gym #daily #motivational #warhammer #bodybuilding #lifestyle #trend #exercise #fitness #weightloss #motivation #military #abs #success

20240601 Day 783 Part-1 - The Grandfather’s Gifts, - LifeFitness Bike Conditioning, - 30Km/18.66Mi Distance Goal, - Sub-60:00 Minutes Time Goal, - Level-14 resistance, - 481-508 Watts FTP, - BW: 156.3Lbs/71.045Kg, - 6.77-7.15 Watts/Kg FTP, - 19:31, 256Kcal @10Km/6.22Mi First Checkpoint, - 39:01, 510Kcal @20Km/12.44Mi Second Checkpoint, - 48:51, 637Kcal @25Km/15.55 Third Checkpoint, - 58:40, 765Kcal @30Km/18.66Mi Endpoint, - Distance/Time Goal Attained - That was a good one! I had a late start, deciding to finish moving into the new apartment before hitting the gym but it was worth the wait to be able to train without distraction. - After the bike, I went to go play outside and did my daily Toes to Bar, 100x, 10x10 then shut it down to start settling in to my new digs - Link 🔗 to my “Protein AND Carbs for More Growth” video 👇🏾👇🏾 - https://youtu.be/9SGBeG0zRUM?si=Zgfzy95vR-506fZv - Link 🔗 to my “Power of Consistency” video 👇🏾👇🏾 - https://youtu.be/pGfu0pcROCU?si=HHfSw-dwata82dR4 - Link 🔗 to my “Conjugate Conditioning” Method 👇🏾👇🏾 - https://youtu.be/BDoEhI1Vy6E?si=Z5vxY13ywnoE9mPY - Link 🔗 to my video on “Making Post-Training Shakes” 👇🏾👇🏾👇🏾 - https://youtu.be/9Il6-cZ6U_8?si=BSnFiNvyl-RQY80H - People are counting on you so take care of yourself 🤙🏿 - Stay in the fight🇺🇸🇰🇪 - If you enjoy my content or find it useful, subscribe to my YouTube, IT’S FREE!! 😃 - Link 🔗 in my bio👇🏿👇🏿👇🏿 - #health #shortvideo #shortsvideo #work #travel #training #sports #shorts #shortsfeed #shortsviral #workout #food #short #life #sport #gym #daily #motivational #warhammer #bodybuilding #lifestyle #trend #exercise #fitness #weightloss #motivation #military #abs #success

20240531 Day 782 Part-1 - Lifefitness Stepmill, - “The Pain Glove,” - 3+ Miles/6750+ Steps Distance Goal, - Level-15 Setting/123 Steps Per Minute Pace, - 60:00 Minutes/1-Hour Time Goal, - 60:00 Total Time, - 7363 Total Steps, - 1247Kcal Total, - Distance/Time Goal: Attained - I had to take a break from the bike for at least the day for various reasons so I ground out a nice little “active recovery” session on the Stepmill. I say, “active recovery” as it’s still stimulative work, but minimally so compared to 30K under resistance on the bike. The fatigue cost is significantly greater from the bike versus the Stepmill because today I’m “catching up” to the device versus powering through molasses like on the bike. - After the Stepmill, I did my daily Toes to Bar and shut it down for the time being - Link to my video on “Getting Results” 👇🏾👇🏾 - https://youtu.be/548TC_0CpCk?si=mStEBErtF5vt9nSa - Link 🔗to my “This is What Zone-2 Looks Like!!” Video 👇🏾👇🏾 - https://youtu.be/dgthbLTRqf4?si=b_f_QFGGgcVt49zW Link 🔗 to my “Training Order, Same Session Cardio & Weights” video ⬇️⬇️ - https://youtu.be/69Zndsd6cQk?si=LLWk7rRUvVaz3_L6 - Link 🔗 to my video on “Making Post-Training Shakes” 👇🏾👇🏾👇🏾 - https://youtu.be/9Il6-cZ6U_8?si=BSnFiNvyl-RQY80H - People are counting on you so take care of yourself 🤙🏿 - Stay in the fight🇺🇸🇰🇪 - If you enjoy my content or find it useful, subscribe to my YouTube, IT’S FREE!! 😃 - Link 🔗 in my bio👇🏿👇🏿👇🏿 - #health #shortvideo #shortsvideo #work #travel #training #sports #shorts #shortsfeed #shortsviral #workout #food #short #life #sport #gym #daily #motivational #warhammer #bodybuilding #lifestyle #trend #exercise #fitness #weightloss #motivation #military #abs #success

20240530 Day 781 Part-2 - Post- Conditioning Pulling - This is the second week of the second block of this Rear-Delt/Shoulder Stability pulling meso-cycle. That means rows are back on the menu as a primary exercise. I begin with heavy single arm Hammer Strength Rows in the 5-7 rep range for a horizontal pull - I follow that up with the usual wide-grip Lat Pulldowns as a vertical pull. These I do in the 10-15 rep range. I love this particular cambered bar because of the “brake pad” in the middle. I always try to do my rows and pulldowns as forcefully as possible and I usually end up bruising my sternum each week when I use the metal bar - With the meat & potatoes pulls taken care of, next comes the block-specific work. I decided today to hit the traps directly with some Seated Dumbbell Shrugs. The key performance point here is to tuck the chin to engage the lower traps/mid-back area not just the neck/upper traps - Last, for direct Rear-Delt work I hit the Pec-Deck and did some Reverse Flyes. Usually I do these a bit lighter in the 15-20 rep range but I went up a pin and instead used a 10-15 rep scheme and they felt fantastic - Link to my “How it Works” video 👇🏾👇🏾 - https://youtu.be/TnPUW_EYpo0?si=ttaUVqE_rhoGVgm- - Link to my video on “Getting Results” 👇🏾👇🏾 - https://youtu.be/548TC_0CpCk?si=mStEBErtF5vt9nSa - Link 🔗to my “This is What Zone-2 Looks Like!!” Video 👇🏾👇🏾 - https://youtu.be/dgthbLTRqf4?si=b_f_QFGGgcVt49zW Link 🔗 to my “Training Order, Same Session Cardio & Weights” video ⬇️⬇️ - https://youtu.be/69Zndsd6cQk?si=LLWk7rRUvVaz3_L6 - Link 🔗 to my video on “Making Post-Training Shakes” 👇🏾👇🏾👇🏾 - https://youtu.be/9Il6-cZ6U_8?si=BSnFiNvyl-RQY80H - People are counting on you so take care of yourself 🤙🏿 - Stay in the fight🇺🇸🇰🇪 - If you enjoy my content or find it useful, subscribe to my YouTube, IT’S FREE!! 😃 - Link 🔗 in my bio👇🏿👇🏿👇🏿 - #health #shortvideo #shortsvideo #work #travel #training #sports #shorts #shortsfeed #shortsviral #workout #food #short #life #sport #gym #bike #daily #motivational #warhammer #bodybuilding #lifestyle #trend #exercise #fitness #weightloss #motivation #military #success

20240530 Day 781 Part-1 - The Grandfather’s Gifts, - LifeFitness Bike Conditioning, - 30Km/18.66Mi Distance Goal, - Sub-60:00 Minutes Time Goal, - Level-14 resistance, - 461-501 Watts FTP, - BW: 156.1Lbs/70.954Kg, - 6.497-7.060 Watts/Kg FTP, - 19:59, 249Kcal @10Km/6.22Mi First Checkpoint, - 39:49, 499Kcal @20Km/12.44Mi Second Checkpoint, - 49:48, 624Kcal @25Km/15.55 Third Checkpoint, - 59:39, 752Kcal @30Km/18.66Mi Endpoint, - Distance/Time Goal Attained - 100x Toes to Bar (10x10) - Link to my “How it Works” video 👇🏾👇🏾 - https://youtu.be/TnPUW_EYpo0?si=ttaUVqE_rhoGVgm- - Link to my video on “Getting Results” 👇🏾👇🏾 - https://youtu.be/548TC_0CpCk?si=mStEBErtF5vt9nSa - Link 🔗to my “This is What Zone-2 Looks Like!!” Video 👇🏾👇🏾 - https://youtu.be/dgthbLTRqf4?si=b_f_QFGGgcVt49zW Link 🔗 to my “Training Order, Same Session Cardio & Weights” video ⬇️⬇️ - https://youtu.be/69Zndsd6cQk?si=LLWk7rRUvVaz3_L6 - Link 🔗 to my video on “Making Post-Training Shakes” 👇🏾👇🏾👇🏾 - https://youtu.be/9Il6-cZ6U_8?si=BSnFiNvyl-RQY80H - People are counting on you so take care of yourself 🤙🏿 - Stay in the fight🇺🇸🇰🇪 - If you enjoy my content or find it useful, subscribe to my YouTube, IT’S FREE!! 😃 - Link 🔗 in my bio👇🏿👇🏿👇🏿 - #health #shortvideo #shortsvideo #work #travel #training #sports #shorts #shortsfeed #shortsviral #workout #food #short #life #sport #gym #bike #daily #motivational #warhammer #bodybuilding #lifestyle #trend #exercise #fitness #weightloss #motivation #military #success

20240528 Day 779 Part-2 - Post-Conditioning Pressing & Triceps - Back in the saddle once again with more low incline dumbbells. These are feeling better and better each week moving easier with shorter rest times. If this keeps up, I may hit another progression by the end of the year - For my second press, I did more of the same. I did drop sets of incline dumbbells, with lighter weight. This is akin to a “.5” progression in a sense because with these additional drop sets, while my loading goes down, it more than doubles my volume for this movement. I’ve had tremendous success using this method in the past to get more out of an exercise prior to having the ability to simply increase the weight - Next, since I’m at THIS gym, I did my favorite little Hoist ROC-IT machine press. Whatever fibers the incline drop sets didn’t get, I’m finishing off here with each set taking me to concentric failure - And last, for some direct triceps work I did overhead cable rope extensions. These give me a good stretch and don’t irritate my elbows after all the pressing - Link to my video on “Getting Results” 👇🏾👇🏾 - https://youtu.be/548TC_0CpCk?si=mStEBErtF5vt9nSa - Link 🔗 to my video on Genetics 👇🏾👇🏾 - https://youtu.be/8ZbBnqRnFLI?si=kyXV0oVHkP4vjudQ - Link 🔗to my “This is What Zone-2 Looks Like!!” Video 👇🏾👇🏾 - https://youtu.be/dgthbLTRqf4?si=b_f_QFGGgcVt49zW Link 🔗 to my “Training Order, Same Session Cardio & Weights” video ⬇️⬇️ - https://youtu.be/69Zndsd6cQk?si=LLWk7rRUvVaz3_L6 - Link 🔗 to my video on “Making Post-Training Shakes” 👇🏾👇🏾👇🏾 - https://youtu.be/9Il6-cZ6U_8?si=BSnFiNvyl-RQY80H - People are counting on you so take care of yourself 🤙🏿 - Stay in the fight🇺🇸🇰🇪 - If you enjoy my content or find it useful, subscribe to my YouTube, IT’S FREE!! 😃 - Link 🔗 in my bio👇🏿👇🏿👇🏿 - #health #shortvideo #shortsvideo #work #travel #training #sports #shorts #shortsfeed #shortsviral #workout #food #short #life #sport #gym #bike #daily #motivational #warhammer #bodybuilding #lifestyle #trend #exercise #fitness #weightloss #motivation #military #success

20240528 Day 779 Part-1 - LifeFitness Bike, - “The Trials,” - 25Km/15.55Mi Distance Goal, - Sub-52:00 Minutes Time Goal, - Level-14 resistance, - 454-486 Watts FTP/Avg, - BW: 157.1Lbs/71.409Kg, - 6.357-6.805 Watts/Kg FTP/Avg, - 20:20, 245Kcal @10Km/6.22Mi First Checkpoint, - 40:40, 489Kcal @20Km/12.44Mi Second Checkpoint, - 50:48, 613Kcal @25Km/15.55 Endpoint, - Distance/Time Goal Attained - Post-Conditioning consisted of the daily 100x Toes to Bar (10x10) followed by some pressing in Part-2 - Link to my video on “Getting Results” 👇🏾👇🏾 - https://youtu.be/548TC_0CpCk?si=mStEBErtF5vt9nSa - Link 🔗 to my video on Genetics 👇🏾👇🏾 - https://youtu.be/8ZbBnqRnFLI?si=kyXV0oVHkP4vjudQ - Link 🔗to my “This is What Zone-2 Looks Like!!” Video 👇🏾👇🏾 - https://youtu.be/dgthbLTRqf4?si=b_f_QFGGgcVt49zW Link 🔗 to my “Training Order, Same Session Cardio & Weights” video ⬇️⬇️ - https://youtu.be/69Zndsd6cQk?si=LLWk7rRUvVaz3_L6 - Link 🔗 to my video on “Making Post-Training Shakes” 👇🏾👇🏾👇🏾 - https://youtu.be/9Il6-cZ6U_8?si=BSnFiNvyl-RQY80H - People are counting on you so take care of yourself 🤙🏿 - Stay in the fight🇺🇸🇰🇪 - If you enjoy my content or find it useful, subscribe to my YouTube, IT’S FREE!! 😃 - Link 🔗 in my bio👇🏿👇🏿👇🏿 - #health #shortvideo #shortsvideo #work #travel #training #sports #shorts #shortsfeed #shortsviral #workout #food #short #life #sport #gym #bike #daily #motivational #warhammer #bodybuilding #lifestyle #trend #exercise #fitness #weightloss #motivation #military #success

20240527 Day 778 Part-1 - LifeFitness Bike, - “The Trials,” - 25Km/15.55Mi Distance Goal, - Sub-52:00 Minutes Time Goal, - Level-14 resistance, - 447-492 Watts FTP/Avg, - BW: 156.3Lbs/71.045Kg, - 6.291-6.925 Watts/Kg FTP/Avg, - 20:23, 246Kcal @10Km/6.22Mi First Checkpoint, - 41:00, 488Kcal @20Km/12.44Mi Second Checkpoint, - 51:18, 609Kcal @25Km/15.55 Endpoint, - Distance/Time Goal Attained - Decent little 25K. Big delta between FTP values though. I fell asleep with the lights on so my recovery was far from optimal. It happens 🤷🏾‍♂️ - After the bike, there was a conveniently located Hammer Strength 45 Degree Back Extension so I did 100x of those in 5 sets of 20 - Next, I did my daily 100x Toes to Bar in 10 sets of 10 - Link to my video on “Getting Results” 👇🏾👇🏾 - https://youtu.be/548TC_0CpCk?si=mStEBErtF5vt9nSa - Link 🔗 to my video on Genetics 👇🏾👇🏾 - https://youtu.be/8ZbBnqRnFLI?si=kyXV0oVHkP4vjudQ - Link 🔗to my “This is What Zone-2 Looks Like!!” Video 👇🏾👇🏾 - https://youtu.be/dgthbLTRqf4?si=b_f_QFGGgcVt49zW Link 🔗 to my “Training Order, Same Session Cardio & Weights” video ⬇️⬇️ - https://youtu.be/69Zndsd6cQk?si=LLWk7rRUvVaz3_L6 - Link 🔗 to my video on “Making Post-Training Shakes” 👇🏾👇🏾👇🏾 - https://youtu.be/9Il6-cZ6U_8?si=BSnFiNvyl-RQY80H - People are counting on you so take care of yourself 🤙🏿 - Stay in the fight🇺🇸🇰🇪 - If you enjoy my content or find it useful, subscribe to my YouTube, IT’S FREE!! 😃 - Link 🔗 in my bio👇🏿👇🏿👇🏿 - #health #shortvideo #shortsvideo #work #travel #training #consistency #shorts #shortsfeed #shortsviral #workout #food #short #life #sport #gym #muscle #daily #motivational #40k #bodybuilding #lifestyle #cardio #education #fitness #weightloss #motivation #military #bike

20240526 Day 777 Part-3 - Late Night Cravings - It’s easy to stay on the straight and narrow during the day when we’re busy, but how do we avoid cravings late night when we’re trying to get to sleep? - In this video, I discuss a few actionable strategies I find particularly useful to prevent the urge to snack at night. - With these strategies (and others) hopefully with time you can develop certain habits that make adherence something you no longer have to struggle with. - Link 🔗 to my “Toes to Bar for Abs” video ⬇️⬇️ - https://youtube.com/shorts/XCIhxb6M1ns?si=k5jq8KW5qffRDQDO - Link 🔗to my “This is What Zone-2 Looks Like!!” Video 👇🏾👇🏾 - https://youtu.be/dgthbLTRqf4?si=b_f_QFGGgcVt49zW Link 🔗 to my “Training Order, Same Session Cardio & Weights” video ⬇️⬇️ - https://youtu.be/69Zndsd6cQk?si=LLWk7rRUvVaz3_L6 - Link 🔗 to my video on “Making Post-Training Shakes” 👇🏾👇🏾👇🏾 - https://youtu.be/9Il6-cZ6U_8?si=BSnFiNvyl-RQY80H - People are counting on you so take care of yourself 🤙🏿 - Stay in the fight🇺🇸🇰🇪 - If you enjoy my content or find it useful, subscribe to my YouTube, IT’S FREE!! 😃 - Link 🔗 in my bio👇🏿👇🏿👇🏿 - #health #shortvideo #shortsvideo #work #travel #training #consistency #shorts #shortsfeed #shortsviral #workout #food #short #life #sport #gym #muscle #daily #motivational #40k #bodybuilding #lifestyle #cardio #education #science #weightloss #motivation #education #fitness

20240526 Day 777 Part-2 - Genetics - When we say, “good genetics” what does that even mean? Is it a fair statement? To what extent does that even matter? - In this video, the first with my new setup, I go into it 😁 - Link 🔗 to my “Toes to Bar for Abs” video ⬇️⬇️ - https://youtube.com/shorts/XCIhxb6M1ns?si=k5jq8KW5qffRDQDO - Link 🔗to my “This is What Zone-2 Looks Like!!” Video 👇🏾👇🏾 - https://youtu.be/dgthbLTRqf4?si=b_f_QFGGgcVt49zW Link 🔗 to my “Training Order, Same Session Cardio & Weights” video ⬇️⬇️ - https://youtu.be/69Zndsd6cQk?si=LLWk7rRUvVaz3_L6 - Link 🔗 to my video on “Making Post-Training Shakes” 👇🏾👇🏾👇🏾 - https://youtu.be/9Il6-cZ6U_8?si=BSnFiNvyl-RQY80H - People are counting on you so take care of yourself 🤙🏿 - Stay in the fight🇺🇸🇰🇪 - If you enjoy my content or find it useful, subscribe to my YouTube, IT’S FREE!! 😃 - Link 🔗 in my bio👇🏿👇🏿👇🏿 - #health #shortvideo #shortsvideo #work #travel #training #consistency #shorts #shortsfeed #shortsviral #workout #food #short #life #sport #gym #muscle #daily #motivational #40k #bodybuilding #lifestyle #cardio #education #science #weightloss #motivation #education #fitness

20240526 Day 777 Part-1 - The Grandfather’s Gifts, - LifeFitness Bike Conditioning, - 30Km/18.66Mi Distance Goal, - Sub-60:00 Minutes Time Goal, - Level-14 resistance, - 482-500 Watts FTP, - BW: 155Lbs/70.454Kg, - 6.841-7.096 Watts/Kg FTP, - 19:31, 255Kcal @10Km/6.22Mi First Checkpoint, - 38:47, 512Kcal @20Km/12.44Mi Second Checkpoint, - 48:29, 641Kcal @25Km/15.55 Third Checkpoint, - 58:12, 770Kcal @30Km/18.66Mi Endpoint, - Distance/Time Goal Attained - *In Goofy voice* “MUR-DER…” 😂 - Not a lifetime PR but certainly my best 30K ever on this particular bike at this particular gym. With an 18 point delta between a low of 482 and a high of 500 Watts put me at just over 7 Watts/Kg on the high end and I came in heavy today!! I was moving!! 🤩 - Afterwards, a quick 10x10 Toes to Bar and it’s off to enjoy the rest of my Sunday 😁 - Link 🔗 to my “Toes to Bar for Abs” video ⬇️⬇️ - https://youtube.com/shorts/XCIhxb6M1ns?si=k5jq8KW5qffRDQDO - Link 🔗to my “This is What Zone-2 Looks Like!!” Video 👇🏾👇🏾 - https://youtu.be/dgthbLTRqf4?si=b_f_QFGGgcVt49zW Link 🔗 to my “Training Order, Same Session Cardio & Weights” video ⬇️⬇️ - https://youtu.be/69Zndsd6cQk?si=LLWk7rRUvVaz3_L6 - Link 🔗 to my video on “Making Post-Training Shakes” 👇🏾👇🏾👇🏾 - https://youtu.be/9Il6-cZ6U_8?si=BSnFiNvyl-RQY80H - People are counting on you so take care of yourself 🤙🏿 - Stay in the fight🇺🇸🇰🇪 - If you enjoy my content or find it useful, subscribe to my YouTube, IT’S FREE!! 😃 - Link 🔗 in my bio👇🏿👇🏿👇🏿 - #health #shortvideo #shortsvideo #work #travel #training #consistency #shorts #shortsfeed #shortsviral #workout #food #short #life #sport #gym #muscle #daily #motivational #40k #bodybuilding #lifestyle #cardio #education #fitness #weightloss #motivation #military #bike

20240525 Day 776 Part-2 - FAQs: Why use Watts over Heart Rate? - Simply put, heart rate and worse, perspiration are confounded by other variables besides the actual workout. - Watts is a direct indication of effort, the intensity and duration of which are the primary factors deciding what energy system and laterally, what training effect you can expect from the activity. - Your heart rate, and perspiration for instance can be influenced independently of the activity and give you a false interpretation. - If you do a bunch of cocaine and your HR is 210 BPM, you don’t obtain a Vo2 Max improvement training effect. The result of a high HR is a change of state from pharmaceutical use, not an effort on behalf of the organism. - You don’t melt away fat from being outside in an Arizona summer. Just because it’s hot and you’re sweating isn’t a direct correlation to oxidative phosphorylation 🤷🏾‍♂️ - Watts as an indicator of effort is as direct and reliable as loading is to resistance training. Heavier things take more effort to move, bottom line. Stronger people can move heavier things but the principle scales up or down regardless. - Have a stressful week, don’t sleep well and few nights, drink too much, take certain medication and your heart rate can be all over the place. Effort is effort. It’s an objective standard (when measured in watts or load) that can be tracked for progression regardless of circumstance and used as a reference to put other variables in a more meaningful context. - Track other things sure, it’s all tools, but at the end of the day what matters is how hard you work, how long you do it and laterally, the frequency of each iterative effort. - Link 🔗 to my video on “Rep Ranges for Hypertrophy” 👇🏾👇🏾👇🏾 - https://youtu.be/ORWobDmUyrE?si=_YWQO1gLic2vb7rT - Link 🔗 to my video on “Choosing Exercises & Stimulus to Fatigue Ratio” 👇🏾👇🏾👇🏾 - https://youtu.be/1AWbCUzoACo?si=xcIWLVs-WiuxS1Qf - Link 🔗 to my video on “Sets, Training Splits & Maximum Recoverable Volume” 👇🏾👇🏾👇🏾 - https://youtu.be/17HZnrShD0E?si=AKX2P-6pwZZMrvCU - Link 🔗 to my video on “Load & Volume Considerations” 👇🏾👇🏾👇🏾 - https://youtu.be/LymNHPPBULo?si=qa5QhAZYgGw1Dn2N - Link 🔗 to my video on “Making Post-Training Shakes” 👇🏾👇🏾👇🏾 - https://youtu.be/9Il6-cZ6U_8?si=BSnFiNvyl-RQY80H - People are counting on you so take care of yourself 🤙🏿 - Stay in the fight🇺🇸🇰🇪 - If you enjoy my content or find it useful, subscribe to my YouTube, IT’S FREE!! 😃 - Link 🔗 in my bio👇🏿👇🏿👇🏿 - #health #shortvideo #shortsvideo #work #strength #training #youtubevideo #shorts #shortsfeed #shortsviral #workout #food #short #life #family #gym #muscle #travel #motivational #40k #motivation #lifestyle #weightloss #youtube #youtubeshorts #education #cardio #science #bodybuilding

20240525 Day 776 Part-1 - LifeFitness Bike, - “The Trials,” - 25Km/15.55Mi Distance Goal, - Sub-52:00 Minutes Time Goal, - Level-14 resistance, - 441-481 Watts FTP/Avg, - BW: 153.2Lbs/69.636Kg, - 6.333-6.907 Watts/Kg FTP/Avg, - 20:33, 243Kcal @10Km/6.22Mi First Checkpoint, - 41:18, 483Kcal @20Km/12.44Mi Second Checkpoint, - 51:24, 606Kcal @25Km/15.55 Endpoint, - Distance/Time Goal Attained - When you use a new (or like new) piece of equipment and it’s not “broken in” the resistance coefficient fights you back the entire ride. Level-14 on the bike here on base felt like 15 or 16 on the one I usually use at EŌS. It’s always a thing to train with different equipment for a different yet similar stimulus, but also to gauge the transfer of your capabilities to other pursuits. If you can max out a Stepmill that’s cool but what does that mean in real life? Step one is determining what that means on a different Stepmill, then on a bike, then on a run, also your health markers. You get the point - After the bike, I did my Toes to Bar with a high volume 200x (20x10) session for some extra abdominal conditioning - This batch of 200 puts me at 157,000 total to date since I began this training period April 11th of 2022 - Link 🔗 to my “Toes to Bar for Abs” video ⬇️⬇️ - https://youtube.com/shorts/XCIhxb6M1ns?si=k5jq8KW5qffRDQDO - Link 🔗to my “This is What Zone-2 Looks Like!!” Video 👇🏾👇🏾 - https://youtu.be/dgthbLTRqf4?si=b_f_QFGGgcVt49zW Link 🔗 to my “Training Order, Same Session Cardio & Weights” video ⬇️⬇️ - https://youtu.be/69Zndsd6cQk?si=LLWk7rRUvVaz3_L6 - Link 🔗 to my video on “Making Post-Training Shakes” 👇🏾👇🏾👇🏾 - https://youtu.be/9Il6-cZ6U_8?si=BSnFiNvyl-RQY80H - People are counting on you so take care of yourself 🤙🏿 - Stay in the fight🇺🇸🇰🇪 - If you enjoy my content or find it useful, subscribe to my YouTube, IT’S FREE!! 😃 - Link 🔗 in my bio👇🏿👇🏿👇🏿 - #health #shortvideo #shortsvideo #work #travel #training #youtubevideo #shorts #shortsfeed #shortsviral #workout #food #short #life #family #gym #muscle #foodie #motivational #40k #bodybuilding #lifestyle #cardio #youtube #youtubeshorts #weightloss #motivation #science #bike

20240524 Day 775 Part-1 - “The Grandfather’s Gifts”, - LifeFitness Bike Conditioning, - 30Km/18.66Mi Distance Goal, - Sub-60:00 Minutes Time Goal, - Level-14 resistance, - 467-477 Watts FTP, - BW: 154Lbs/70Kg, - 6.671-6.814 Watts/Kg FTP, - 19:46, 252Kcal @10Km/6.22Mi First Checkpoint, - 39:26, 503Kcal @20Km/12.44Mi Second Checkpoint, - 49:21, 629Kcal @25Km/15.55 Third Checkpoint, - 59:15, 755Kcal @30Km/18.66Mi Endpoint, - Distance/Time Goal Attained - 100x Toes to Bar (10x10) - Link 🔗 to my “Toes to Bar for Abs” video ⬇️⬇️ - https://youtube.com/shorts/XCIhxb6M1ns?si=k5jq8KW5qffRDQDO - Link 🔗to my “This is What Zone-2 Looks Like!!” Video 👇🏾👇🏾 - https://youtu.be/dgthbLTRqf4?si=b_f_QFGGgcVt49zW Link 🔗 to my “Training Order, Same Session Cardio & Weights” video ⬇️⬇️ - https://youtu.be/69Zndsd6cQk?si=LLWk7rRUvVaz3_L6 - Link 🔗 to my video on “Making Post-Training Shakes” 👇🏾👇🏾👇🏾 - https://youtu.be/9Il6-cZ6U_8?si=BSnFiNvyl-RQY80H - People are counting on you so take care of yourself 🤙🏿 - Stay in the fight🇺🇸🇰🇪 - If you enjoy my content or find it useful, subscribe to my YouTube, IT’S FREE!! 😃 - Link 🔗 in my bio👇🏿👇🏿👇🏿 - #health #shortvideo #shortsvideo #work #travel #training #youtubevideo #shorts #shortsfeed #shortsviral #workout #food #short #life #family #gym #muscle #foodie #motivational #40k #bodybuilding #lifestyle #cardio #youtube #youtubeshorts #weightloss #motivation #science #bike

20240523 Day 774 Part-0 - Expectation Vs Entitlement - I say often that if you’re doing the right thing and you’re consistent, you should EXPECT results. - As much as I wholeheartedly believe this, the inverse is also true and needs to be said. - You aren’t ENTITLED to results because you “FEEL” like you’ve done enough. - If what you want comes easy for so and so, but you do the same amount of work and don’t get what they got, don’t LAMENT your existence and complain how the world is unfair. Spoilers… - It is. - So YOU may have to more work than the guy or gal that phones it in and gets fast, strong, shredded, good at their sport, job, whatever. - It is not my nature to be how I am. I wasn’t ever an athlete growing up. I am like this because I WILL IT TO BE SO. EVERY DAY. CONSISTENTLY. - THAT is why I EXPECT results. But don’t make the mistake of interpreting expectation with entitlement. It’s “Getting paid what you’re worth, but you still have to show up and execute to get a check.” - Link 🔗 to my video on “Choosing Exercises & Stimulus to Fatigue Ratio” 👇🏾👇🏾👇🏾 - https://youtu.be/1AWbCUzoACo?si=xcIWLVs-WiuxS1Qf - Link 🔗 to my video on “Sets, Training Splits & Maximum Recoverable Volume” 👇🏾👇🏾👇🏾 - https://youtu.be/17HZnrShD0E?si=AKX2P-6pwZZMrvCU - Link 🔗 to my video on “Load & Volume Considerations” 👇🏾👇🏾👇🏾 - https://youtu.be/LymNHPPBULo?si=qa5QhAZYgGw1Dn2N - Link 🔗 to my “Training Order, Same Session Cardio & Weights” video ⬇️⬇️ - https://youtu.be/69Zndsd6cQk?si=LLWk7rRUvVaz3_L6 - Link 🔗to my “This is What Zone-2 Looks Like!!” Video 👇🏾👇🏾 - https://youtu.be/dgthbLTRqf4?si=b_f_QFGGgcVt49zW - Link 🔗 to my video on “Making Post-Training Shakes” 👇🏾👇🏾👇🏾 - https://youtu.be/9Il6-cZ6U_8?si=BSnFiNvyl-RQY80H - People are counting on you so take care of yourself 🤙🏿 - Stay in the fight🇺🇸🇰🇪 - If you enjoy my content or find it useful, subscribe to my YouTube, IT’S FREE!! 😃 - Link 🔗 in my bio👇🏿👇🏿👇🏿 - #health #youtube #shortsvideo #work #travel #training #trend #shorts #shortsfeed #video #workout #food #short #life #bike #gym #cardio #mobility #motivational #40k #weightloss #lifestyle #muscle #mobility #trending #strength #motivation #bodybuilding #fitness

20240523 Day 774 Part-1 - LifeFitness Bike, - “The Trials,” - 25Km/15.55Mi Distance Goal, - Sub-52:00 Minutes Time Goal, - Level-14 resistance, - 464-479 Watts FTP/Avg, - BW: 154.5Lbs/70.227Kg, - 6.607-6.820 Watts/Kg FTP/Avg, - 20:28, 243Kcal @10Km/6.22Mi First Checkpoint, - 41:20, 479Kcal @20Km/12.44Mi Second Checkpoint, - 51:44, 600Kcal @25Km/15.55 Endpoint, - Distance/Time Goal Attained - After the Bike, I did some “self-care” for the posterior chain in the form of Hammer Strength 45 Degree Back Extensions. I did 100x total in 5 sets of 20 - Then I finished with my daily 100x Toes to Bar as usual in 10x10 format - Link 🔗 to my “Toes to Bar for Abs” video ⬇️⬇️ - https://youtube.com/shorts/XCIhxb6M1ns?si=k5jq8KW5qffRDQDO - Link 🔗to my “This is What Zone-2 Looks Like!!” Video 👇🏾👇🏾 - https://youtu.be/dgthbLTRqf4?si=b_f_QFGGgcVt49zW Link 🔗 to my “Training Order, Same Session Cardio & Weights” video ⬇️⬇️ - https://youtu.be/69Zndsd6cQk?si=LLWk7rRUvVaz3_L6 - Link 🔗 to my video on “Making Post-Training Shakes” 👇🏾👇🏾👇🏾 - https://youtu.be/9Il6-cZ6U_8?si=BSnFiNvyl-RQY80H - People are counting on you so take care of yourself 🤙🏿 - Stay in the fight🇺🇸🇰🇪 - If you enjoy my content or find it useful, subscribe to my YouTube, IT’S FREE!! 😃 - Link 🔗 in my bio👇🏿👇🏿👇🏿 - #health #shortvideo #shortsvideo #work #travel #training #youtubevideo #shorts #shortsfeed #shortsviral #workout #food #short #life #family #gym #muscle #foodie #motivational #40k #bodybuilding #lifestyle #cardio #youtube #youtubeshorts #weightloss #motivation #science #bike